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Meal planning

Trying to get ahead of yourself and ensuring that the family are eating healthily and sufficiently without being a slave to the kitchen can be a battle. With a little menu planning and a good shopping list in your hand should make things easier.

On a Sunday eg. stew/casserole/curry for dinner, make double the amount and when it is cold, put it into zip lock bags, label and freeze. Extra rice/potatoes.

        Monday, with the extra rice you cooked yesterday, make a stir fry rice/egg fried rice. Saute peppers, onions, garlic, ginger, mange tout, baby sweetcorn, add rice             (maybe egg), dash of tamari, heat through. Dinner is ready!

        Tuesday, the extra potatoes you cooked on Sunday can be turned into an omlette. Chop up the potatoes and fry with onion for a couple of minutes. Whisk 2 eggs               with a drop of milk and pour over the potato and onion mix. Leave to cook for about 2 mins, sprinkle with grated cheese and tomatoe slices and finish under the               grill. serve with salad.

       Wednesday, hump of the week! Needs to be quick. Take a couple (or 6) of sweet potatoes, stud them with a fork and bake them until tender. Put in a bulb of garlic to        roast.(yes, the whole thing!) When they are cold wrap them up and put them in the fridge for tomorrow. While that is baking, into a saucepan put a peeled and                  chopped onion, peppers, courgette, with a tin of chopped/cherry tomatoes, add spices (chilli, paprika & oregano) or herbs (mixed or basil on its own). Add in tin of            mixed beans/chick peas/lentils. Leave this to cook until all the vegetables are tender. Serve as a chunky soup with spelt bread or as a casserole with rice. Did you            double everything again??! Some for wednesday some for the freezer!

       Thursday, baked sweet potatoes ...scoop out the flesh of 2 into a bowl add  chopped scallion, a clove of the roasted garlic, salt, pepper, corriander, cumin
       (or herbs oregano/rosemary/ thyme) and maybe a little chilli. Spoon the mixture back into the skins and bake to heat through. You could top with a little grated                 cheddar/sheep/feta cheese. While that is in the oven make some guacamole, peel and chop the avocado, mix in chopped tomatoe, aclove of your roasted garlic.              Serve with mixed leaves/side salad.

      Friday, pasta! Cook the pasta of your choice. While that is boiling, into a saucepan put 1/2 bottle of passata and a clove or 2 of your roasted garlic, leave it to simmer,       add salt and pepper. when the pasta is cooked stir through your sauce. Make double the amount of sauce, half for friday half for the freezer!

     Saturday, surely its your night off! Maybe you still have some sweet potatoes left over? Peel them, with a couple of peeled roasted cloves of garlic, add curry paste, little water, small tin of coconut milk. Boil and blitz. Makes a lovely soup.

     In the freezer you now have a couple of meals to start you off on Monday. Think ahead, cook double. If your freezer space is limited use the zip lock bags, label and          store them flat so they can be stacked on top of each other.

 

For more tips join me in my cooking demonstration in RECIPE FOR SUCCESS, Anacotty on November 9 7pm-9pm. Contact me for booking details 061 322569 or PM through Facebook!

 

Von's Health Store Limerick | Northtown Shopping Centre, Ennis Road, Limerick, Ireland

Phone: 061 322 569 | Email: info@vonshealthstore.com