SHOPPING LIST – MENU 144
HONEY SOY FISH | MEDITERRANEAN LAMB SALAD | SAUSAGE RAGU
FRESH PRODUCE
- Baby kale and/or spinach (120g / 4.2oz)
- Fresh mint (1 handful)
- Lemon (1)
- Green beans (250g / 8.8oz)
- Broccoli (1 head)
- Cauliflower (1/2 / 500g / 1lb 2oz)
- Carrot (1 large)
- Potatoes (500g / 1lb 2oz)
- Brown onion (1)
- Garlic (4 cloves)
- Fresh ginger (small piece)
MEAT / FISH
- Firm white fish fillets1 (500g / 1lb 2oz)
- Lamb2 (i.e. mini lamb roasts or lamb leg steaks) (500g / 1lb 2oz)
- Good quality pork sausagesGF (6 / 500g / 1lb 2oz)
CHILLED / FROZEN
- Unsweetened Greek yoghurt (200g / 7oz)
- Feta cheese (100g / 3.5oz)
- Parmesan cheese (30g / 1.1oz)
- Frozen shelled edamame beans (155g / 5.5oz)
GENERAL GROCERY
- Pine nuts (2 Tbsp)
- Sesame seeds (1 Tbsp)
- Dried soba noodles3, GF (160g / 5.6oz)
- Bulghur wheat4, GF (150g / 5.3oz)
- MirinGF (1 Tbsp)
- Rice vinegar (1 Tbsp)
- Chilli oil (1 tsp) optional
- Sundried tomatoes (50g / 1.8oz)
- Tomato paste (1 Tbsp)
- Pesto flavoured tomatoes5 (400g can / 14oz)
- Baby corn (425g can / 15oz)
- Four bean mix (400g can / 14oz)
PANTRY STAPLES
- Butter (1 1/2 Tbsp)
- Olive oil (2 Tbsp)
- Peanut oil (1 Tbsp)
- Sesame oil (1/2 Tbsp)
- Balsamic vinegar (1/2 Tbsp)
- Soy sauceGF (60ml / 2 fl.oz)
- Honey (3 1/2 Tbsp)
- Brown sugar (1 tsp)
- CornflourGF (3 1/2 Tbsp)
- Chicken stock powderGF (1 tsp)
- Chinese five spice (1/2 tsp)
- Dried thyme (1 tsp)
- Salt and pepper
1 I used lemon fish. Salmon is a good alternative. Not keen on fish? Use boneless, skinless chicken thighs instead.
2 Alternatives: salmon fillets or boneless, skinless chicken thighs.
3 Can be swapped for dried egg noodles or rice noodles.
4 Can be swapped for couscous.
5 If not available, use crushed and sieved tomatoes instead.
GF Gluten-free swaps: Use gluten-free sausages. If you can’t find gluten-free soba noodles, use rice noodles or gluten-free spaghetti. Swap bulghur for 2 x 250g/8.8oz microwave pouches brown rice and quinoa. Make sure mirin is gluten-free. Use gluten-free soy sauce and cornflour. Omit stock powder.
