Week 1 Recipes

Written By Sarah Lungley

Welcome to week one of our combined recipes and ready to go shopping lists!

These are designed to make your life easier, and healthier. Our recipes try to keep overlapping ingredients to reduce food waste. And each recipe should only take approximately 30-40mins! Plus most are freezer-friendly, perfect for batch cooking, or saving leftovers.

Weekly Shopping List

Produce

  • Cherry tomatoes (1 pint)

  • Garlic (2 heads)

  • Onion (4 medium)

  • Bell peppers (3)

  • Sweet potatoes (2 large)

  • Broccoli (1 head or frozen equivalent)

  • Spinach (2 bunches or bags)

  • Mushrooms (1 cup)

  • Ginger (small knob)

  • Lime (1)

  • Fresh basil (1 bunch)

  • Thyme (1 small bunch or dried equivalent)

Grains and Legumes

  • Pasta (spaghetti or penne, 1 lb)

  • Brown rice (1 cup)

  • Quinoa (1 cup)

  • Orzo pasta (1 cup)

  • Black beans (1 can)

Canned Goods

  • Canned tomatoes (3 cans)

  • Coconut milk (1 can)

  • Corn (1 can or frozen equivalent)

  • Chicken broth (4 cups)

Protein

  • Chicken breast or thighs (500g or ~1 lb)

  • Parmesan cheese (optional, for topping)

Pantry Staples and Spices

  • Soy sauce

  • Sesame oil

  • Curry powder

  • Chili powder

  • Cumin

Monday - One-Pot Tomato Basil Pasta

Ingredients:

  • Pasta (spaghetti or penne)

  • Cherry tomatoes

  • Garlic

  • Onion

  • Vegetable broth

  • Fresh basil

  • Parmesan cheese

Instructions:

  1. In a large pot, combine pasta, cherry tomatoes, garlic, onion, and 3 cups of vegetable broth.

  2. Bring to a boil, then reduce to medium heat and stir occasionally.

  3. Cook for 10-12 minutes, or until the pasta is al dente and the liquid has mostly reduced into a light sauce.

  4. Stir in fresh basil, season with salt and pepper, and serve topped with Parmesan cheese if desired.

Tuesday - Chicken and Veggie Stir-Fry with Rice

Ingredients:

  • Chicken breast (or tofu for vegetarian)

  • Brown rice

  • Bell peppers

  • Broccoli

  • Garlic

  • Soy sauce

  • Sesame oil

Instructions:

  1. Heat 1 tablespoon of sesame oil in a large skillet or pot over medium-high heat.

  2. Add the chicken and cook until browned on all sides (about 5-6 minutes). Remove and set aside.

  3. In the same pot, add garlic and stir-fry the bell peppers and broccoli for 5 minutes, until tender.

  4. Add the chicken back, pour in soy sauce, and stir well. Cook for another 2-3 minutes.

  5. Mix with cooked rice and serve.

Wednesday - Creamy Sweet Potato and Spinach Curry

Ingredients:

  • Sweet potatoes

  • Spinach

  • Coconut milk

  • Onion

  • Garlic

  • Ginger

  • Curry powder

Instructions:

  1. Heat 1 tablespoon of oil in a pot over medium heat. Sauté onion, garlic, and ginger until fragrant (2-3 minutes).

  2. Stir in the curry powder and cook for another minute.

  3. Add cubed sweet potatoes and pour in the coconut milk and 1 cup of water or broth.

  4. Simmer for 15-20 minutes, until the sweet potatoes are tender.

  5. Stir in spinach and cook for 2-3 minutes until wilted. Season with salt and pepper.

Thursday - One-Pot Creamy Mushroom and Chicken Orzo

Ingredients:

  • Chicken breast or thighs

  • Orzo pasta

  • Mushrooms

  • Garlic

  • Onion

  • Chicken broth

  • Parmesan cheese

  • Thyme

Instructions:

  1. Heat 1 tablespoon of oil in a large pot or skillet over medium heat. Brown the chicken pieces for 5-6 minutes, then remove and set aside.

  2. In the same pot, sauté mushrooms, onion, and garlic for 5 minutes until softened.

  3. Add 1 cup of orzo and 2 cups of chicken broth. Stir and bring to a simmer.

  4. Add the browned chicken back to the pot, cover, and cook for 12-15 minutes, stirring occasionally, until the orzo is tender and creamy.

  5. Stir in thyme and Parmesan cheese, then serve warm.

Friday - Mexican Black Bean and Quinoa Skillet

Ingredients:

  • Quinoa

  • Black beans

  • Corn (frozen or canned)

  • Bell peppers

  • Canned tomatoes

  • Onion

  • Garlic

  • Chili powder, cumin

  • Lime

Instructions:

  1. Heat 1 tablespoon of oil in a large skillet or pot over medium heat. Sauté onion and garlic for 2-3 minutes until softened.

  2. Add diced bell peppers and cook for another 2-3 minutes.

  3. Stir in quinoa, black beans, corn, canned tomatoes, 1 teaspoon of chili powder, and ½ teaspoon of cumin.

  4. Add 1 ½ cups of water or broth and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes, until the quinoa is cooked and the liquid is absorbed.

  5. Squeeze lime juice over the top before serving.

Let us know how you get on with our first recipes!

Sarah Lungley