SHOPPING LIST – MENU 131
SHOPPING LIST – MENU 131
COCONUT FISH | CHICKEN SHAWARMA | MEDITERRANEAN LAMB BOWLS
FRESH PRODUCE
- Baby spinach or kale (120g / 4.2oz)
- Fresh coriander1 (2 handfuls)
- Fresh mint leaves (2 handfuls)
- Lemon or lime juice, bottled or fresh (4 Tbsp)
- Cherry tomatoes (250g / 8.8oz)
- Tomatoes (2)
- Telegraph cucumber (1 small)
- Green beans (250g / 8.8oz)
- Broccoli (1 small)
- Carrot (1)
- Spring onions (1/2 bunch)
- Red onion (1 small)
- Garlic (3 cloves)
MEAT / FISH
- Firm-ish white fish fillets2 (500g / 1lb 2oz)
- Boneless, skinless chicken thighs (600g / 1lb 5oz)
- Good quality lamb sausages3, GF (550g / 1lb 3oz)
CHILLED / FROZEN
- Unsweetened Greek yoghurt (325ml / 11 fl.oz)
- Hummus (150g / 5.3oz) optional
- Feta cheese (100g / 3.5oz)
GENERAL GROCERY
- Raw pistachios4 (30g / 1.1oz)
- Pumpkin seeds (2 Tbsp)
- Black sesame seeds (1 Tbsp)
- Coriander seeds (1 Tbsp)
- Cumin seeds (1 Tbsp)
- Coconut flakes (20g / 0.7oz)
- Microwave packets brown rice (2 x 250g / 2 x 8.8oz)
- Pearl couscousGF (150g / 5.3oz)
- Lebanese breads, white or wholemeal5, GF (4)
- Lite coconut cream (270ml / 9.1 fl.oz)
- Pizza pasteGF (2 Tbsp)
- Fish sauceGF (1 Tbsp)
PANTRY STAPLES
- Olive oil (63ml / 2.1 fl.oz)
- Soy sauceGF (1 1/2 Tbsp)
- Barbecue or sweet chilli sauce (2-3 Tbsp) optional
- Brown sugar (1 1/2 Tbsp)
- CornflourGF (1 1/2 Tbsp)
- Chicken stock powderGF (2 tsp)
- Ground cumin (2 1/2 tsp)
- Garlic powder (1 tsp)
- Ground coriander (1 tsp)
- Ground paprika (1 tsp)
- Turmeric (1/2 tsp)
- Salt and pepper
1 Can be replaced with basil or 1 handful fresh parsley.
2 Chicken tenderloins are a good alternative.
3 Try lamb steaks, beef sausages or beef rump/sirloin steak instead.
4 Can be swapped for almonds or hazelnuts.
5 Large wraps are a good alternative to Lebanese bread.
GF Gluten-free swaps: Ensure sausages are gluten-free. Swap couscous for rice or quinoa. Use gluten-free wraps. Choose gluten-free pizza paste, fish sauce, soy sauce, cornflour and stock powder.
