Tag Archives: mediterranean

Eat the Fridge free menu plan

6 Jan

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I’m afraid the free menu plan this week is going to be pretty random. It all began with a fridge full of leftover buttermilk and creme fraiche from Cromer which I turned into ice cream. But the fridge is still going so here is our week which you will have to reproduce from scratch.

1. Potatoes oven roasted with sesame and lime, with ginger dal and kale

2. Celeriac chips (pictured) pan fried and served with goat’s cheese and omelette with broccoli

3. Baba ghanoush with pitta bread, olives, houmous and carrot salad

4. Pesto orzo

5. Bean Thing with roasted sweet potato and guacamole served in tortillas with cherry tomato salsa

6. Leftover Bean Thing with rice

7. Vegetable puff pie

Shopping list

1.

  • Potatoes
  • Sesame seeds
  • Limes
  • Yellow split peas
  • Ginger
  • Cumin seeds
  • Turmeric
  • Curly kale
  • Garlic

2.

  • Celeriac
  • Goat’s cheese
  • Eggs
  • Broccoli

3.

  • Aubergine
  • Tahini
  • Lemons
  • Pitta bread
  • Olives
  • Houmous
  • Carrots
  • Caraway seeds

4.

  • Orzo
  • Pesto
  • Feta
  • Pine nuts
  • Cherry tomatoes
  • Fresh Basil

5.

  • Borlotti beans
  • Onions
  • Tinned tomatoes
  • Oregano
  • Cumin seeds
  • Sweet potato
  • Avocado
  • Garlic
  • Lemon

6.

  • Rice

7.

  • Puff pastry sheet (Jus-Rol has no butter)
  • Soya, regular or almond milk
  • 1 leek
  • Broccoli
  • 2 carrots
  • Onion
  • Mushrooms
  • Tarragon
  • A little plain flour

5-day plan for IBS sufferers

10 Dec

1. Halibut strips with steamed carrots and baby potatoes

2. Butternut squash soup

3. Chicken and pepper fajitas with avocado guacamole and cherry tomatoes

4. Mediterranean cod with rice

5. Grilled aubergines and honey served with pittas, houmous and salad (optional: feta and pomegranate)

Shopping list

1.

  • Halibut strips
  • Carrots
  • Baby potatoes

2.

  • 1kg butternut squash, cubed
  • 2 onions, chopped
  • good knob goat’s butter
  • 500ml vegetable stock
  • 100ml goat’s milk
  • salt and freshly ground black pepper to taste
  • 1 dash ground nutmeg
  • 1 dash ground cloves
  • 1 dash ground cinnamon

3.

  • Whole wheat or wheat and white tortillas
  • 1 chicken breast
  • 1 red pepper
  • 1 onion
  • 1 avocado
  • Cherry tomatoes
  • garlic
  • lime

4.

  • Frozen cod pieces
  • Marinara sauce
  • Onion
  • Black Olives
  • Thyme
  • Slosh of white wine
  • Zucchini
  • Rice to serve

5.

  • 1 aubergine
  • Honey
  • Optional: feta, pomegranate
  • Pitta breads
  • Packaged houmous
  • Carrot sticks
  • cucumber sticks
  • Salad leaves