SHOPPING LIST – MENU 21
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SHOPPING LIST – MENU 21

SALMON CAKES  |  SWEET AND SOUR PORK  |  MEATBALL SUBS

FRESH PRODUCE

  • Baby rocket1 (120g / 4.2oz)
  • Fresh basil leaves (1 cup)
  • Lemons (2)
  • Avocado (1)
  • Spring onions (1 bunch)
  • Celery (1/2)
  • Carrots (2)
  • Green beans (250g / 8.8oz)
  • Wong bok2 (1)
  • Ginger (2cm piece)
  • Garlic (4 cloves) 
  • Brown onions (2)

 

MEAT / FISH

  • Hot smoked salmonGF (200g / 7oz)
  • Diced pork (500g / 1lb 2oz)
  • Prime beef mince (500g / 1lb 2oz)

 

CHILLED / FROZEN

  • Plain, unsweetened yoghurt (125ml / 4.2 fl.oz)
  • Cheddar cheese (70g / 2.5oz)
  • Parmesan (85g / 3oz)
  • Semi-dried tomatoes (100g / 3.5oz)

GENERAL GROCERY

  • Canned pink salmon in spring water (105g / 3.7oz)
  • Canned chickpeas in spring water (400g / 14oz)
  • Canned pesto flavoured tomatoes3 (400g / 14oz)
  • Canned pineapple pieces in syrup (425g / 15oz)
  • Tomato paste (1 Tbsp)
  • Capers (30g / 1.1oz)
  • Microwave pouches brown rice (2 x 250g / 2 x 8.8oz)
  • Panko breadcrumbsGF (150g / 5.3oz)
  • Sliced almonds (2 Tbsp)
  • 4 long white rolls4, GF

 

PANTRY STAPLES

  • Milk (80ml / 2.7 fl.oz)
  • Eggs (2) 
  • Butter (2 tsp)
  • Olive oil (2 Tbsp)
  • Vegetable oil (85ml / 2.9 fl.oz)
  • Apple cider vinegar (60ml / 2 fl.oz)
  • Balsamic vinegar (2 Tbsp)
  • AioliGF (75ml / 2.5 fl.oz)
  • Tomato sauceGF (3 Tbsp)
  • Soy sauceGF (1 Tbsp)
  • Worcestershire sauceGF (2 tsp)
  • Wholegrain mustard (2 tsp)
  • CornflourGF (80g / 2.8oz) 
  • Brown sugar (70g / 2.5oz)
  • Beef stock cubeGF (1)
  • Dried oregano (2 tsp)
  • Garlic powder (1 tsp)
  • Dried coriander (1 tsp)
  • Salt and pepper

1 Alternatives: mesclun lettuce, baby spinach or baby kale.

2 You can use green cabbage instead.

3 If you can’t find pesto flavoured tomatoes, try crushed with basil.

4 I like corn-dusted torpedo rolls.

GF Gluten-free swaps: Ensure salmon is gluten-free. Use gluten-free breadcrumbs. Replace rolls with gluten-free rolls or wraps, or use gluten-free pasta instead. Choose gluten-free aioli, tomato sauce, soy sauce, Worcestershire sauce, cornflour and stock cubes.

 

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