authentic living

Tag: sustainability

How and why you should make your own vegetable stock!

How and why you should make your own vegetable stock!

Hi Friends! Welcome back to another Kiah’s Kitchen post! Today’s post is kind of a recipe post, combined with a post about minimising waste, eating real food, frugal living and saving money. All my favourite topics in one! So, making your own veggie stock. If […]

Easy Sourdough Starter Pancakes

Easy Sourdough Starter Pancakes

Hi Friends, Welcome to another Kiah’s Kitchen recipe post! Today I am sharing these easy and delicious sourdough starter pancakes. As any regular readers would know, I am always on a mission to reduce my food waste (and plastic waste) and cook more from scratch. […]

September Grocery Budget Challenge: Week 2

September Grocery Budget Challenge: Week 2

Hello hello hello!

Welcome to another Kiah’s Kitchen blog post! This is the second instalment of my September Grocery Budget Challenge! If you haven’t seen week one, you can check it out here.

For those that need a quick recap – this challenge is all about spending less on groceries without sacrificing food quality. After all, who doesn’t love extra money leftover for other things? Nathan and I have our first baby arriving in December and in preparation for this I’m directing as much of our income towards savings as possible. What is my budget you may ask? I’ve allocated $120 per week to cover all groceries AND household items. For reference we live about an hour out of Melbourne CBD in Australia and for our location/life style, $120 is an achievable challenge, previously I would spend over $200 per week on groceries for the two of us. So, without further ado, let’s jump in to the post.

This week’s grocery shop

For the second week of September, I spent a grand total of $151.91 which is $31.91 over budget (whoops!). There are a few reasons for this, the 5kg bag of rice was half price at Coles, we were’t out of rice but this is such good value for money that I make sure to get it when on sale. Secondly, Nathan needed more coffee, we buy the big 400g jar of Moccona which I did get for $14 instead of $24 as they were also on special at Coles #Winning. Lastly, I didn’t do such a great job of planning my meals around produce sales this week, I was really craving an asparagus pasta so went ahead and purchased the ingredients despite the asparagus being $4 per bunch (and I bought two) and the same with the cauliflower soup (heads of cauliflower were $4 each). This price for asparagus and cauliflower is completely fine, but when you are trying to stick to a budget, you’ll get more produce for your money if you adapt your recipes/meal plan to what is on sale. Anyway, you live and you learn and even with the overspending it is still much lower than what I was spending previously so I’ll consider it a win. Below is the breakdown of what I spent and where.

Local Green Grocer – $67.96

  • Pink Lady Apples x 2kg
  • Walnuts x 400g
  • Brown Onions x 715g
  • Sweet Potato x 470g
  • White Potato x 300g
  • Dried Thyme Leaves
  • Dried Parsley Leaves
  • Ground Cumin
  • Ginger x 9g
  • Broccolo x 730g
  • Avocado x 1kg
  • Whole Cauliflower x 2
  • Baby Spinach Leaves x 500g
  • Bananas x 1.3kg
  • Zucchini x 1kg
  • Bunch of Asparagus x 2
  • Lebanese Cucumber x 170g
  • Red Chilli x 1
  • Tomatoes x 510g
  • Cherry Tomatoes x 1 punnet
  • Fresh Curry Leaves
  • Bunch Parsley x 1
  • Purple Garlic x 1 bulb
  • Strawberries x 2 punnets

Aldi – $40.35

  • Toilet Paper
  • Organic Milk
  • Organic Plain Yoghurt
  • Vanilla Yoghurt
  • Apple Mango Juice
  • Block of Extra Tasty Cheese
  • Can of Coconut Milk x 2
  • Flavoured Tuna x 4
  • Dijon Mustard
  • Sardines in Springwater x 2 (for the dogs)
  • Organic Spaghetti
  • Blueberries x 1 punnet
  • Light Rye Bread

Coles – $43.00

  • Basmati Rice x 5kg
  • Moccona Coffee x 400g
  • Lindt Dark Chocolate x 2 blocks
  • Tuna in Springwater x 425g
  • Almond Milk
  • Babybel Natural Cheese x 200g

Meal Plan for the second week of September

Week Commencing 08/09/19
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast Organic sourdough toast with peanut butter or Vegemite and butter

Kiah: Porridge made with oats and almond milk, topped with chopped banana, almond butter and hemp seeds

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts (Kiah)

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts (Kiah)

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts (Kiah)

Nathan: Weetbix with honey and milk

Kiah: Green smoothie with frozen banana, fresh spinach, hemp seeds, almond milk, peanut butter and tropeaka protein powder

Nathan: Weetbix with honey and milk

Toast with eggs or oats with leftover fruit
Morning Tea Coffee out with Nathan Kiah: Coffee with Sarah

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Raw almonds and leftover fruit with a cup of tea
Lunch Salad using leftover greens/produce from last week Sweet potato ginger soup with avocado on toast Sweet potato ginger soup with avocado on toast Sweet potato ginger soup with avocado on toast Salmon salad bowl with quinoa, cucumber, spinach, tomato and a honey mustard dressing Toasted sandwhich BBQ at Nikki’s house
Afternoon Tea Fruit and cup of tea Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Homemade banana muffin
Dinner Lemon, asparagus and tuna spaghetti with fresh herbs and chilli Lemon, asparagus and tuna spaghetti with fresh herbs and chilli Black eyed pea curry with spinach and zucchini on rice Black eyed pea curry with spinach and zucchini on rice Roasted garlic and cauliflower soup with toast on the side Roasted garlic and cauliflower soup with toast on the side Date night/take away
Dessert Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea



Breakfast

Again for breakfast, Nathan and I are sticking to our tried and true meals. The only difference is on Monday, I had the day off work so I was able to cook warm porridge at home rather than grabbing overnight oats on the go. To make the overnight oats, I throw together oats (duh!), natural yoghurt, almond milk, chia seeds and some maple syrup and top them with chopped berries, chopped walnuts and sunflower seeds. Now that the weather is getting a bit warmer I’m also loving my green smoothies which I had on Friday. Nath loves his Weet-Bix and honey with milk and a glass of juice.

Lunch

I actually hardly had to buy anything for lunches this week apart from bread, cheese, tuna and some salad ingredients (tomato and cucumber and I’ll use some of the spinach). The roasted sweet potato soup we planned on having Monday – Wednesday I cooked a couple of weeks back and put in the freezer as I had some sweet potatoes I needed to use up (I’ll post a recipe for this soup soon). This mean’t my weekend was a little easier as I had one less thing to meal prep. Our plans changed slightly as I was out for lunch on Monday with a Friend so didn’t have soup and on Tuesday Nathan took leftover pasta from the night before as we still had some left even after eating it for two nights! We both ended up having soup Wednesday/Thursday and our toasties on Friday which is what the cheese and tomato was for (and tuna for Nathan). Yet again, the quinoa was not used from last week and will stay in the pantry for next time!

Saturday we had a BBQ with friends where everyone bought something to share, I made a delicious rocket, roasted pumpkin and green bean salad with haloumi and toasted pine nuts. I also made a lemon tahini dressing to go along side it. These ingredients didn’t come out of our grocery budget.

Sunday we were also out, we visited some of our close friends on the Mornington Peninsula, the boys went mountain bike riding at Red Hill and Karolina and I went to Conscious Cravings for coffee before making sandwiches back at their house when the boys returned. It was such a great afternoon with Karolina, we had a lot to catch up on and talk about, I’m so grateful to have friends like that in my life!

Dinner

I tend to plan to cook 3-4 nights per week, the nights in between we have leftovers, this works well for us as it is easy, saves us time, reduces dishes and minimises food waste. One night we’ll usually have fish, we might have meat another night and the rest of our meals are vegetarian or vegan.

Sunday night I threw together this Lemon, Asparagus and Tuna Spaghetti with fresh herbs and chilli (I’ll share the recipe soon) as I was really craving Asparagus for some reason. We also have a heap of lemons from our tree at the moment and I had leftover fresh dill from last week to use up. This turned out great and provided dinner for Sunday and Monday nights!

Tuesday night Nathan put together this Black Eyed Pea Curry with zucchini and spinach! I bought the dried black eyed peas on impulse last week and decided to create a recipe with them. As I was out at prenatal yoga on Tuesday, I had to write out my recipe idea for Nathan to follow, it’s actually quite difficult to make up a recipe without testing it yourself and being able to adjust as you go but I’m pleased to say, it was a success! This recipe is up on the blog now if you want to check it out, click here!

Wednesday was leftovers of the Black Eyed Pea Curry, even better the second day!

Thursday I made a batch of this deliciously creamy Roasted Cauliflower Soup by Cookie and Kate. I make the recipe a little differently, I use two heads of cauliflower, I roast the garlic (about four cloves) with the cauliflower rather than adding it later and I add in a potato, adjusting the liquid as necessary. Unfortunately my potato was a little worse for wear so I composted that and added in some zucchini instead. This soup is amazing, so creamy and has no milk or cream! We served this with some toast, fresh parsley and Parmesan.

Friday was leftover soup (again, even better the next day)!

Saturday we were pretty tired and full from the BBQ that afternoon so we stayed in and cooked up a heap of veggies that were leftover (some sweet potato, broccoli, zucchini) and had leftover roast pumpkin, green bean and haloumi salad.

Snacks

Snacks this week were much the same as last week, I made another batch of the healthy Banana and Oat Muffins which are perfect for work. I also took my usual raw almonds and cashews, fresh fruit and natural Babybel cheese rounds. Nathan had the same but instead of the nuts and cheese he takes vanilla yoghurt. As I had Monday off work, I caught up with one of my best friends for coffee was a nice treat, we went to a new cafe that is owned by one of the soon-to-be mummas that I do prenatal yoga with!

This week for snack fruit we had apples, bananas and a whole heap of oranges from a friends garden.

Summary

Overall, I am pretty happy with my efforts this week, I know I went over the budget slightly but I’ll save money in the long run from stocking up on some essentials while they were on sale which will last us many months to come.

So that is it for the second week of the grocery budget challenge done and dusted! If you too are looking to cut some money from your grocery budget I hope this has given you some motivation, or at the very least, I hope it has given you some meal ideas and inspired you to do some more cooking from home with fresh ingredients! If you’d like to stay up to date on the remainder of this challenge, feel free to subscribe via email so you receive a notification every time a new post is published.

I’d love to hear from you in the comment section below or over on my Instagram page, maybe you’re trying to cut costs or just looking at ways you can be more sustainable both financially and environmentally, I love chatting about both of these topics.

Until next time friends,

Xx Kiah

 

Easy Black Eyed Pea Curry

Easy Black Eyed Pea Curry

Hi Friends! Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing my delicious and easy Black Eyed Pea Curry recipe! Cooking with black eyed peas is actually new to me, I have never tried them before! I was in my local green […]

Easy Pumpkin, Mushroom and Spinach Risotto

Easy Pumpkin, Mushroom and Spinach Risotto

Hi Friends, Welcome to another Kiah’s Kitchen recipe post! This delicious and creamy pumpkin, mushroom and spinach risotto came about because I am really focusing on minimising food waste and being frugal in the kitchen. I had a butternut pumpkin (I think in America this […]

How I plan my weekly meals – eat fresh, reduce waste, save time and money!

How I plan my weekly meals – eat fresh, reduce waste, save time and money!

Hi Friends!

Happy New Year! Welcome to 2019, it’s going to be a good one!

Often January is the time of year where everyone is setting goals and intentions, trying to break bad habits and implement better ones. That’s why I have decided to share with you my meal planning, shopping, storage and cooking routine that helps me save money, reduce food wastage and eat healthy, nutritious meals each week.

I have included some tips that I hope you will find helpful if you are trying to improve this aspect of your life, after all doesn’t everyone want to save money, the environment and their health? I have also included a recipe for my healthy and delicious buddha bowls, a great option for work lunches!

Planning

Planning is KEY to successfully organising almost any aspect of your life. Every Friday, I make a meal plan for the following week which includes what I (and Nathan) will eat for breakfast, lunches, dinners and snacks.

  1. Don’t plan to cook more than you actually need to cook.

    I only need to cook three nights out of the week, to give us six nights worth of dinners (if you don’t like leftovers I have some specific tips in the LEFTOVERS section below). Furthermore, I can prepare lunches for the first three days of my week (Monday to Wednesday) on Sunday, which saves me having to prepare lunch every night. Not having to cook every night means I get more time to spend doing things I love like walking my dogs, reading, spending time with Nathan etc.

  2. Write it down.

    I open a new note in my Google Keep app and title it ‘Plan for next week’ (I know, super original right?) in here I’ll type out the following headings: Breakfasts, Lunches, Dinner 1, Dinner 2, Dinner 3 and Snacks. Then I list what I am making for that particular meal for the following week.

If you need some meal inspiration try:

  • Pinterest
  • Blogs
  • YouTube

Alternatively it can be super helpful to maintain a list of easy healthy recipes, that you know how to make and you know you enjoy, to refer to when stuck for ideas.



So now my list looks something like this:

If you’re new to this, I would suggest creating a shopping list with the ingredients you’ll need for each meal so you don’t forget anything (because everyone knows that annoying feeling of starting to cook only to find out halfway through that you are missing a crucial ingredient!).

Structure the list so that items are grouped together according to their location in the shop, this will make your life SO MUCH easier! If you are using Google Keep it allows you to check off items as you add them to your trolley which is super helpful.

Shopping

Onto the fun part! (does anyone else love grocery shopping? Just me? Okay..).

via GIPHY

How to win at grocery shopping?

  1. Have a designated shopping day once a week.

    If you have planned your meals properly, you will save so much money and time this way rather than doing a heap of random stops at a grocery store where you are more likely to grab things on a whim (especially if you’re hungry!). My shopping day is Saturday, I get up early and have breaky, grab my re-usable bags then head to my local shopping centre. Arriving early means I beat the Saturday shopping crowd, get a great car park and can actually enjoy my time shopping without feeling suffocated!

  2. Shop for your produce at a farmers market or fruit and veg store.

    You’ll be surprised it can actually be cheaper and the produce is generally fresher having travelled less kilometres than that sold in supermarkets. Plus you will be supporting local farmers and minimising your consumption of plastic, win win. First thing when I get to the shops is order a coffee in my Pottery For The Planet reusable cup, then I head towards the fruit and veg store. Once I am done with the fruit and veg, I’m off to the supermarket (Woolworths) to get the non-produce shopping items. Finally, if I need to I’ll stop in at the health food store and stock up on anything I am running low on i.e. natural deodorant, natural skin care, nutritional yeast, hemp seeds or chocolate (you know, the essentials!).

  3. Use produce that is in season.

    Designing your meal plan around what is in season will save you money and ensures you are eating the freshest produce available. I often make salad bowls or soups for lunches, I love doing these as I can mix up the ingredients depending on what we feel like and what produce is in season and they always taste great!

  4. Use your reusable shopping bags.

    Need I say more?

While this sounds like a lot, I can have it all done in under an hour and be back home by 9 am. This brings me to the next section, storing your produce.

Storing

After you have gone to the effort of planning and shopping for your delicious food, you need to ensure you store it appropriately to make it last the week. You can’t just chuck your veggies in the fridge willy nilly and expect them to stay fresh, nutritious and juicy.

  1. Check your fridge temperature.

    Make sure your fridge is set on the correct temperature (around 4 degrees Celsius) too cold will mean your food freezes and too warm places your food in the ‘danger zone’ where harmful bacteria will thrive.

  2. Clean your produce draws.

    Remove all existing produce from the fridge, take out the draws, rinse them and dry them, I line mine with newspaper. These draws are designed specifically to manipulate the airflow and humidity to keep produce fresh for longer. So use them correctly and they’ll do just that. The draws should be about three quarters full to allow enough airflow. If you find that you can’t fit all of your produce in the draws, it might be worth investing in an additional fruit/veg storage container to keep your remaining veggies fresh.

  3. Remove plastic and store appropriately.

    Fresh produce needs to breath, if you are leaving it in plastic bags, it will sweat and spoil very quickly. Most veggies can go into the storage draw/container as they are, however some may be partially prepared first or stored separately which will help with freshness and also your convenience. For example, with big bunches of kale, I will de-stalk, rinse and store the leaves in an airtight container lined with a damp tea towel. This keeps my kale fresh all week and because it is already prepared it is super easy to grab for smoothies or other recipes. With fresh herbs, I fill up jars with water, place the bunch of herbs in there just as you would with a bunch of flowers in a vase and I store them in my fridge door. That way they are easy to access to tear or cut leaves as required and stay fresh and green for the whole week!

  4. Use up existing produce.

    What to do with the old veggies you pulled out of the fridge? Cook them up into a meal to eat that night (or freeze for later), use them to make your own veggie stock (super easy – I do this weekly!) or add them to the compost so they can nourish your garden.

Cooking

Right, so you’ve done the planning, you’ve done the shopping and you’ve correctly stored your produce. The cooking part should therefore be quite easy!

via GIPHY

I allocate an hour or two on a Sunday afternoon to cook our Monday – Wednesday lunches. I usually do hearty soups or salad bowls, this week was a salad bowl!

On the nights that I am cooking dinner (Sunday, Tuesday, Thursday) I get home from work and get straight into it. We have a rule in our household, whoever cooks does not do the dishes, given I am the cook, Nathan is usually on dishes duty which works great for us.

Once it reaches Thursday/Friday and I have run out of pre-prepared lunches, I’ll either grab something from the freezer which was leftover from the week before or I’ll throw together something easy like my no tuna chickpea sandwiches which will get us through the remainder of the week!



Lastly, I leave one night a week without a meal planned because we will often go out on a date night or have dinner with friends/family!

The schedule of cooking every second night works really well as we are only cooking for two so there are always leftovers, and it means we are eating the food while it is fresh and flavoursome.

So, you have cooked a nice big delicious meal and you have leftovers, now what? In the next section below you’ll find my top tips for storing leftovers so it doesn’t really feel like you are eating leftovers!

Leftovers

Leftovers are great! I know some people are not keen on eating food that has been cooked before, but trust me, if it is stored and prepared correctly it makes all the difference. It can also be helpful to adjust your mindset, we are so so lucky to have leftovers, because that means we have an abundance of food, we have so much that there is some left over. There are so many people (including children) living below the poverty line, not only in third world countries but even in our own country. Remember how lucky you are to have enough food to fill and nourish your body!

Got leftovers? See my top tips below for storing and preparing them!

  1. Store leftovers in airtight GLASS containers.

    Not only is plastic bad for the environment, it is also bad for our health, it is made of harmful chemicals that can leach into our food. You’ve probably noticed a lot more glass storage containers on the market these days, there is a reason for that. Invest in some good ones and it will change the game of food storage (and they’ll literally last forever!).

  2. Store meal components separately.

    For example, when storing a potato and chickpea curry with rice, store all of the curry in one container and all of the rice in the other. This stops things from going mushy and watery. It means when you reheat the leftovers, they don’t blend together into a mess resembling chunky baby food. By reheating the different components of the meal separately, when you serve them nicely on a plate topped with some fresh herbs it feels much more like you are eating a freshly cooked meal rather than leftovers.

  3. AVOID THE MICROWAVE.

    As convenient as it may be, its not great for your food and tends to make things look a little sad (not surprising as they have literally been zapped). How do you reheat your food without the microwave? Take my example of the curry above, if you have stored the curry and the rice separately, you can simply put the curry into a pot on the stove with a teeny tiny bit of water and heat it on a low heat stirring occasionally, this doesn’t take long at all and tastes way better! You could either put the rice in the microwave to reheat or in a different pot. Not keen on the stove? Use your oven! putting the curry into a casserole dish with a bit of water and covering it will allow it to heat through nicely on about 180 degrees Celsius. This will take longer than the stove, but hey, you may want to use your time while you are waiting to take a shower, read a book or do some washing etc.

Leftovers make your life easier, prevent food wastage and save you money, be grateful for leftovers!

Preventing Waste

Did you know, the average Australian wastes up to 20% of the food they buy? This equates to $8 billion worth of perfectly edible food being discarded by Australian households every year, of which 33% is fresh food and 27% is leftovers! Not only is this bad for our finances, it’s really bad for our planet! Food discarded in landfill produces methane as it rots which is 25 times more potent and damaging to our environment than the carbon produced from you car! (Facts from foodwise.com.au).

If you are guilty of wasting food (you’re not alone), I encourage you to look at the reasons why. Do you have a meal plan? Are you simply buying too much or impulse buying? Are you cooking too much? Are you not making use of leftovers? Are you not storing food appropriately? Whatever it may be, put some steps in place to help you change your behaviours and minimise your food wastage. You’ll be benefiting your bank account and the environment!

For more information check out these resources:

  • www.foodwise.com.au
  • Australia’s National Food Waste Strategy
  • World Wide Fund for Nature Reducing Food Waste

Now that you have all of my top tips for planning, buying, storing and preparing your food, here is a recipe to get you going. This buddha bowl recipe makes about six servings, I prepare it on a Sunday afternoon and Nathan and I take it for lunches for the first three days of the week!

Have you got some top tips for preventing food waste or streamlining your shopping/cooking routine to save time and money? Share them below in the comments, I would love to hear from you!

Thanks for stopping by, until next time,

Kiah x

Easy Buddha Bowl

Course Lunch, Main Course, Salad
Cuisine Buddha Bowl, Macro Bowl, Nourish Bowl, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 people

Ingredients

Salad Bowls

  • 1.5 cups tricolour quinoa
  • 1 400g can chickpeas
  • 5-6 medium white potatoes
  • 1 whole cauliflower
  • 1 whole carrot
  • 200 grams green beans
  • 1 bunch kale
  • 1 bunch alfalfa sprouts
  • 6 whole radishes
  • 3-4 cloves garlic
  • 2 cups vegetable stock
  • 1 cup water
  • 1 tsp ground tumeric
  • 1 tsp curry powder
  • 2-3 tbsp olive oil

Dressing

  • 1/4 cup tahini
  • 1 tbsp apple cider vinegar
  • 1 tbsp maple syrup
  • 1 tbsp sesame oil

Instructions

  1. Preheat oven to 180 degrees celcius

  2. Cut the cauliflower into small florets, drizzle with olive oil and coat in turmeric and curry powder, toss to coat well

  3. Place the prepared cauliflower on an oven tray and place in the pre-heated oven, set timer for 20 minutes

  4. Rinse the quinoa, add to rice cooker with the stock and water, set to cook (or alternatively cook according to packet instructions on the stove)

  5. Cut the potatoes into 2-3cm chunks and place in vegetable steamer on the stove, steam until soft to pierce with a fork, remove from heat and set aside

  6. Top and tail the green beans, cut in half and set aside

  7. Thinly slice the radishes, set aside

  8. Peel and grate the carrot, set aside

  9. Drain and rinse chickpeas well, set aside

  10. Rinse, de-stalk and slice the kale

  11. Finely chop or mince the garlic

  12. Heat a large frypan over medium heat with 1 tbsp of olive oil, add garlic and green beans, saute for 2-3 

  13. Add the kale to the fry pan with the green beans and garlic and saute for a further 3-4 minutes, then remove from heat and set aside

  14. Once the various components have finished cooking, it is time to assemble the bowls: divide the cooked quinoa, cooked potato, kale/bean mixture, chickpeas, grated carrot, sliced radish, roasted cauliflower and alfalfa sprouts evenly between six containers (if meal prepping) 

  15. To make the dressing, mix tahini, sesame oil, maple syrup and apple cider vinegar together, add water to achieve desired consistency. Store dressing separate to salad bowls and add when ready to eat.

Five easy ways to minimise waste and become more eco friendly!

Five easy ways to minimise waste and become more eco friendly!

Hey Friends! Today I’m here to talk about waste. Nope, this is not a blog post about poop, the waste I am referring to is the avoidable and unnecessary kind. Right now I don’t think the planet is feeling too crash hot, the air is […]