SHOPPING LISTS - Meals Made Easy
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SHOPPING LISTS BY RECIPE
SHOPPING LIST BY RECIPE JANUARY
BEEF AND HAM PIE
q 800 g diced beef q 2 tbsp. BBQ sauce
q 200 g diced ham (nitrate free) q 1 tbsp. worcestershire sauce
q 1 brown onion q 3 handfuls of sliced mushrooms
q 2 tbsp. corn flour q 1 sheet of shortcrust pastry
q 2 tbsp. bone broth powder q 1 sheet of butter puff pastry
q 1 egg
OVEN FRIED CHICKEN (KINDA LIKE KFC)
q 1 tsp. oregano q 1 tbsp. rock salt
q 1 tsp. tarragon q 3 tbsp. of dried garlic
q 1 tsp. ground chilli q 450 g plain flour
q 1 tbsp. marjoram q Chicken breast fillets
q 1 tbsp. sage q 2 -4 eggs
q 1 tbsp. black peppercorns q 1 batch of spinach or plain wraps and
q 1 tbsp. paprika salad or
q 1 tbsp. onion flakes q Sweet potato chips and salad
CHEESY HAM POTATOES
q 1 brown onion q 60 g parmesan cheese
q 2 garlic cloves q 160 g tasty cheese
q 1 tbsp. butter q 1 tsp. paprika
q 200 g diced ham q 2 tsp. seeded mustard
q 120 g mozzarella cheese (fresh) q 2 tbsp. cornflour
q 250 g cream cheese q 6 -8 large potatoes
SLOW COOKED LAMB CHOPS
q 6 -8 lamb chump chops q 2 tbsp. beef bone broth powder
q 2 cloves garlic q 2 tbsp. cornflour
q 50 g raw honey q 1 brown onion,
q 1/4 c tamari or soy sauce q various veggies to serve
q 1 tbsp. worcestershire sauce
2
SHOPPING LIST BY RECIPE JANUARY
VEGETABLE LASAGNE
q 1 large brown onion q 690 g jar of passata sauce
q 2 garlic cloves q 4 lasagne sheets (GF if required)
q 2 large carrots q 40 g butter (olive oil if dairy free)
q 1 large zucchini q 4 tbsp. plain flour (GF if required)
q 1 whole broccoli head q 600 g milk
q 1/8 kent pumpkin q Salt and pepper to taste
q 8 mushrooms q 3 big handfuls of freshly grated cheese
HAM, SEEDED MUSTARD AND MAYO SCROLLS
q 2 tsp. yeast q 1 tbsp. chia seeds
q 320 g water q 150 g sliced ham or chicken
q 25 g extra virgin olive oil q 2 -3 tbsp. mayo
q 500 g bakers flour q 1 -2 tbsp. seeded mustard
q 1 tsp. salt q 1 tbsp. vital veggie powder (optional)
SPICY CHORIZO PASTA
q 1 brown onion q 1 tbsp. olive oil for frying
q 1 garlic clove q 1 tsp. dried basil
q 1 long red chilli q 1 tsp. dried oregano
q 1 red capsicum q 1 can diced tomatoes
q 2 chorizo sausages q 1 packet of fettuccini pasta
q 2 handfuls baby spinach q Parmesan cheese to serve
q 12 black olives (optional)
NAN’S ZUCCHINI SLICE
q 2 medium zucchinis, roughly chopped q 2 tbsp. vegetable stock paste (or a few
q 2 carrots, roughly chopped good grindings of salt and pepper)
q 1 brown onion, peeled and chopped in q 30 g olive oil
half q 1 c plain flour (wheat, spelt or
q Approx. 250g ham or bacon (nitrate- buckwheat all work well)
free if possible) q 50 -80g cheese (we use a mix of
q 5 large eggs parmesan and tasty cheese
3
SHOPPING LIST BY RECIPE JANUARY
CHICKEN STIR-FRY WITH PASTA
q Lots of cut up veggies (approx. 8 cups) q 3 tbsp. tamari
q 500 g chicken q 2 garlic cloves (crushed)
q Pasta of choice q 1 tsp. cornflour
q 1 tsp. sesame oil q 1 tbsp. chicken bone broth powder
q 1 tbsp. olive oil
FRIED RICE
q 1 c white rice q 1 tbsp. oil (coconut or extra virgin olive
q 1/2 c red rice oil)
q 1/2 c black rice q 2 -3 cups diced veggies
q 1 c diced ham
BEEF MEATBALLS WITH LOTS OF VEGGIES
q 1/2 brown onion q 1/2 brown onion
q 1 garlic clove q 1 garlic clove
q 20 g olive oil q 1 carrot
q 2 frozen bread slices or 70g q 1 red capsicum
breadcrumbs q 20 g olive oil
q 1 tsp. dried thyme q 1 400g tin diced tomatoes
q 500 g beef mince q 60 g tomato paste
q 1 egg q 1 tsp. dried basil
WHOLEFOOD CHOCOLATE MOUSSE
q 1 baby Thai coconut q 1/4 c cacao powder (more if you like
q 1/2 c coconut water (from your baby dark chocolate)
coconut) q 1 ripe avocado
q 1 c soaked cashews (soaked for max 3 q 1/2 tsp. vanilla bean paste
hours then strain, discard water) q 1 -2 tbsp. 100% pure maple syrup
q 1/4 c hemp seeds
4SHOPPING LIST BY RECIPE JANUARY
MINI QUICHES
q 6 eggs q 1 small zucchini
q 6 rashers of bacon, diced q 1 tbsp. vital veggie powder from
q 50 g block cheese Superfoods for Kidz (optional)
q 1 carrot q 50 g self-raising flour
EASY BUTTER CHICKEN
q 1 brown onion q 130 g cream or coconut cream
q 2 garlic cloves q 4 tsp. brown or rapadura sugar
q 1 tsp. minced ginger q 1 tsp. chilli powder (for medium spice
q 50 g butter level)
q 1 x 400g tin tomatoes q 1 tsp. ground turmeric
q 3 tbsp. cornflour q 2 tsp. garam marsala
q 4 chicken breast q 2 tsp. ground coriander
q 100 g natural or coconut yoghurt q 2 tsp. ground cumin powder
QUINOA TUNA BAKE
q 100 g quinoa q 2 sliced spring onions
q 700 g water q 100 g corn kernels
q 2 medium sweet potatoes (300g) q 1 handful of baby spinach
q 425 g can tuna in spring water q 2 heaped tbsp. seeded mustard
q 150 g block cheddar cheese, q Pinch of salt
q 8 eggs q Cracked pepper
MAC AND CHEESE BAKE
q 1/2 brown onion q 200 g freshly grated tasty cheese
q 50 g butter q 100 g freshly grated parmesan cheese
q 500 g macaroni q 70 g plain flour
q 1 garlic clove q Paprika for sprinkling on top
q 650 g milk
5SHOPPING LIST BY RECIPE JANUARY
8 HOUR BBQ PORK RIBS
q 2 large pork ribs q 1/2 tsp. garlic powder
q 1 heaped tbsp of vegetable broth q 1 tbsp. brown or rapadura sugar
q 1/2 tsp. chili powder q 2 tbsp. smoked paprika
q 1/2 tsp. ground black pepper q 1/2 c BBQ sauce
q 1 tsp. salt q 1 tbsp. white vinegar
PUFFED RICE BARS
q 4 c brown rice puffs q 3 tbsp. hokey pokey bits
q 150 g marshmallows (white) q Artificial-free 100 & 1000’s
q 50 g butter
CHICKEN AND BEAN TACOS
q 500 g chicken mince q 1 small zucchini
q 1/2 brown onion q 1/2 cup frozen corn
q 2 tbsp. Mexican Spice Mix q 4 fresh tomatoes
q 1 tbsp. chicken bone broth powder q 1 tin black beans
q 1 carrot q Sour cream,
q freshly grated cheese, q salads of choice to serve
q sweet chilli sauce and
CHUNKY SPAGHETTI BOLOGNESE WITH HIDDEN VEGGIES
q 1 brown onion q 6 fresh tomatoes,
q 2 garlic cloves q 1 tbsp. olive oil
q 3 -5 button mushrooms q 1 tsp. mixed herbs
q 1 carrot q 500 g lean mince
q 1 zucchini q 150 g of tomato paste
q 1/2 red capsicum q 500 g pasta or zoodles
q Parmesan cheese for serving (optional)
6SHOPPING LIST BY RECIPE JANUARY
POTATO SALAD
q 6 large white potatoes q 2 tbsp. corn relish
q 3 rashers bacon, q 1/2 c sour cream
q 1 spring onion q 1/2 c whole egg mayonnaise
ZUCCHINI FRITTERS
q 2 small or 1 large zucchini q 2 eggs
q 1 tsp. salt q 1/2 c plain flour
q 1 carrot q 1 tsp. mixed herbs
q 2 rashers bacon (nitrate free) q 1 tbsp. olive oil, coconut oil or ghee
CHICKEN AND PUMPKIN RISSOTTO
q 3 -4 large spring onions, q 40 g vegetable stock paste
q 2 large garlic cloves q 1 chicken breast
q 20 g olive oil q 2 rashers nitrate free bacon
q 350 g arborio rice q 300 g cream
q 200 g pumpkin
AUNTY BETTY PLAIN BISCUITS
q 250 g butter soft q 1 tsp. vanilla paste or extract
q 100 g raw sugar q 3 c self raising flour
q 2 large eggs
7SHOPPING LIST BY RECIPE JANUARY
SHORTCRUST PASTRY
q 230 g plain flour q 130 g cold butter, cubed
q Pinch of salt q 1 egg yolk
BBQ SAUCE
q 2 tbsp. extra virgin olive oil q 2 tbsp. sweet chilli sauce
q 1 brown onion, peeled and halved q 4 tbsp. white or apple cider vinegar
q 2 garlic cloves q 1 tsp. ground cloves
q 800 g tomatoes q 1 tsp. nutmeg
q 130 g rapadura or brown sugar q 1 tsp. minced ginger
q 4 tbsp. worcestershire sauce q 30 g cornflour
SWEET CHILLI SAUCE
q 500 g fresh red chillies q 650 g white vinegar
q 3 garlic cloves, peeled q 600 g caster sugar
PLAIN WRAPS
q 400 g plain flour (plain spelt also q 2 tbsp. butter
works well) q 1 -1/2 cups of boiling hot water
q 1 tsp. baking powder q 1 tbsp. olive oil
q 1 pinch of salt
7SHOPPING LIST BY RECIPE JANUARY
SPINACH WRAPS
q 60 g spinach leaves q 1 pinch of salt
q 400 g plain flour q 2 tbsp. butter (or coconut oil)
q 1 tsp. baking powder q 1 tbsp. olive oil
SWEET POTATO CHIPS
q 1 tbsp plain flour q 2-3 large sweet potatoes
q 1/2 tsp garlic powder q ghee for cooking
q 1/2 tsp onion powder
VEGGIE STOCK PASTE
q Mixed veggies of choice, chopped q 1 tsp. Black peppercorns
roughly. Approx 5-6 cups full. q 2 tbsp. Extra virgin olive oil
q 2 tbsp. Fresh herbs of choice q 1/4 c water
q 50 g Rock salt
CORN RELISH
q 5 fresh corn cobs, q 400 g raw sugar
q 1 medium red (or green) capsicum, q 2 tbsp. mustard powder
1 small brown onion, q 2 tbsp. ground turmeric
q 100 g salt q 2 tsp. cornflour
q 550 g white vinegar
7SHOPPING LIST BY RECIPE JANUARY
MEXICAN SPICE MIX
q 1 tbsp. ground cumin q 1 tsp. mixed herbs
q 1 tbsp. ground coriander q 1/2 tsp. chilli powder (or to taste)
q 1 tbsp. mild paprika q 1 tsp. salt
TOMATO SAUCE
q 1 1/2 L pureed tomatoes or 1.5kg ripe q 1 tsp. ground black pepper
fresh tomatoes q 2 tsp. salt
q 2 red onions, q Drizzle of olive oil
q 2 cloves fresh garlic or 1 tsp. dried q 130 g rice malt syrup
garlic q 150 g brown sugar
q 1 tsp. ground cloves q 100 g white vinegar
q 1 tsp. nutmeg
q 1 tsp. paprika
VANILLIA BEAN PASTE
q 150 g sugar (rapadura or raw sugar q 3 tbsp. vanilla extract
works best) q 1 tbsp. glucose/corn syrup
q 8 Organic Vanilla Beans
q 2 large pinches salt
TOMATO PASTE
q 1 kg tomatoes q 30 g salt
q 2 brown onions q 2 tbsp. vegetable stock paste
q 4 -6 cloves garlic q 2 green apples
q 1 -2 long red chillies
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