Carrots, red capsicum, green vegetables, onion, mushrooms, potato, pumpkin.
Ginger, garlic, herbs fresh/dried, chillies/chilli paste, fish sauce, soy sauce.
Coconut milk/cream, canned tomato, salsa, sour cream, stock or stock cubes.
Rice, Pasta.
Beef mince, chicken.
Meals: 21 possible meals.
Stir fried chicken, chicken, capsicum, mushrooms, ginger, garlic, green vegetables, soy sauce, fish sauce, coconut milk/cream, served with steamed rice.
Beef Bolognaise, mince, capsicum, mushrooms garlic, green vegetables, canned tomato, herbs and pasta.
Savoury Mince, mince, onion, capsicum, carrot, green vegetables, potato, pumpkin seasoned with salt and pepper.
Pumpkin soup, diced peeled pumpkin, garlic, ginger, diced onion, water, chicken/vegetable stock, cubed potato (helps to thicken), coconut cream/milk for extra flavour, top with a dollop of sour cream before serving, top with fresh coriander if you have it.
Carrot and ginger soup, make using vegetable stock, chopped carrots, grated minced ginger, garlic, season with salt and pepper, blend together until smooth, top with sour cream and fresh coriander and serve with toast or damper. Coconut cream/milk can be used instead of sour cream if desired.
Mushroom Soup, chopped mushrooms, diced onion, vegetable stock, simmered until soft, add salt, pepper, and sour cream, top with fresh parsley.
Chicken Soup, make a broth using garlic, ginger, onion, carrot, greens, dash of fish sauce, stock, salt, pepper, chilli, herbs (basil, parsley, coriander) add in shredded cooked chicken and simmer gently until flavours are combined. Serve with softened noodles if desired.
Beef meatballs, made with mince, onion, garlic, salt and pepper, pan fried and served with pasta and a tomato and mixed herb sauce, or as a sandwich/sub, or with mashed potato and pumpkin.
Canned tomato, garlic, mushrooms, onions, red capsicum, sautéed together in olive oil or butter, seasoned with herbs, salt and pepper and serve on toast or with steamed rice.
Roast whole chicken/pieces, and serve with roasted potato, pumpkin, roasted carrot, roasted zucchini, and steamed peas or whatever greens you have. Onion and garlic can be roasted too for extra flavour.
Beef mince or chicken, pan fried with onion, garlic, capsicum, serve topped with sour cream and salsa on home made or bought tortilla wraps, taco shells.
Chicken, mushroom, onion, garlic, red capsicum, green vegetables sautéed, add in sour cream or a tomato based sauce, season with salt and pepper and serve over hot pasta.
Fried Rice, using pre cooked rice, diced onion, capsicum, ginger, garlic, green vegetables, carrot, soy sauce, fish sauce, add in shredded chicken (or leave out for vegetarian option), top with fresh herbs like basil or coriander.
Ratatouille, made using green vegetables like celery, zucchini, broccoli, carrot, onion, garlic, capsicum, mushrooms, salt and pepper, sautéed lightly then steam gently in the juices from the mushrooms and vegies. Can be served with choice of chicken or mince if desired or just as a vegetarian option.
Meatloaf, using beef mince, garlic, herbs, onion, salt and pepper, pureed canned tomatoes, grated carrots, diced green vegies, combined into a loaf, baked in the oven and served in slices with mashed potato and pumpkin.
Potato Bake, made with sliced potato, diced onion, garlic, vegie or chicken stock, sour cream, layered and baked. Pumpkin can be used also if desired.
Pasta Bake, using either precooked chicken or mince, sour cream, stock, garlic, onion, chilli (if desired) green vegetables, carrot and pasta. Combined and baked.
Roasted vegetable dip, Roast the capsicum, fresh garlic cloves, onion, carrot, zucchini, pumpkin until soft, cool, remove skin from capsicum and garlic and puree all together, add salt and pepper if desired, stir through hot pasta with sour cream, serve with toast points, Turkish bread or crackers.
Stuffed Zucchini/Capsicum, combine either cooked shredded chicken or cooked beef mince with garlic, onion, basil, tomato puree, salt, pepper, precooked rice. Scoop out middle from capsicum and stuff, or scoop out the zucchini flesh and combine with other ingredients and stuff the zucchini. Capsicums need to be pre steamed before filling. Top with bread crumbs and grated cheese (if desired), cover with a tomato based sauce, cover with alfoil and bake in a moderate oven until tender and golden.
Roast Chicken or cooked mince, sautéed with onion and mushrooms served on hot buttered toast for a quick meal.
Mushrooms on toast, sauté the mushrooms in a mix of olive oil and butter until soft, season with salt and pepper and serve on hot buttered toast for a quick meal/breakfast.
For vegetarian options, substitute the chicken/beef with vegetarian sausages, beans, pulses or tofu if required or omit meat where possible.
Serve any 3 of these meals a week and you have 7 weeks of different options, just based on these basic ingredients.
It makes your shopping list easier and more streamlined.
