Shopping list
Fruit and vegetables
3 heaped tbsp chopped fresh coriander, parsley and mint leaves, plus extra to serve
1 garlic clove, crushed
lemon wedges, to serve (optional – see tip)
½ medium orange, finely grated zest and 2 tbsp juice
1 large garlic clove, crushed
4 spring onions, trimmed and thickly sliced
long-stemmed broccoli or stir-fried vegetables
1 large floury potato, preferably Maris Piper, around 275g/9¾oz, cut into wedges (see tip)
sliced tomatoes
small pinch chilli flakes
red chilli (optional)
1 garlic clove, crushed
1 tsp finely grated fresh root ginger
lime wedges, for squeezing
2 tsp lime juice
1 tsp lime juice
spring onions, sliced
1 large courgette, quartered lengthways and cut into 2cm/¾in chunks
1 garlic clove, finely chopped
1 large yellow or orange pepper, seeds removed and cut into 2cm/¾in chunks
1 medium red onion, cut into 12 wedges
8–10 ripe cherry tomatoes
1 medium courgette (around 175g/6oz), halved lengthways and cut into 2cm/¾in chunks
½ small garlic clove, crushed
fresh parsley, to serve (optional)
1 medium yellow or orange pepper, seeds removed and cut into 2cm/¾in chunks
1 medium red onion, peeled and cut into 10–12 wedges
1 medium sweet potato (around 200g/7oz), peeled and cut into 2cm/¾in chunks
cooked green vegetables, such as shredded cabbage or kale, to serve
2 medium carrots (around 150g/5½oz), peeled and cut into batons
1 medium courgette (around 175g/6oz), halved lengthways and cut into 1.5cm/⅝in chunks
300g/10½oz new potatoes, quartered
½ medium onion, cut into 8 wedges
1 medium parsnip (around 125g/4½oz), peeled and cut into batons
Tins, packets and jars
100ml/3½fl oz hot chicken or vegetable stock, made with ½ stock cube
100g/3½oz couscous
¼ tsp dried chilli flakes (optional)
cooked rice
15g/½oz crunchy peanut butter
70g/2½oz crunchy peanut butter
250g/9oz fresh shop-bought gnocchi
200g/7oz tomato passata
2–3 tbsp pesto
40g/1½ oz mayonnaise
1 tsp Dijon mustard
1 tsp wholegrain mustard
Cooking ingredients
sea salt and freshly ground black pepper
2 tbsp runny honey
2 tsp extra virgin olive oil, plus extra for greasing
1 tbsp extra virgin olive oil
sea salt and freshly ground black pepper
1 tsp ground ginger
2 tbsp runny honey
½ tsp sesame oil
1 tsp sesame seeds
1 tbsp dark soy sauce (gluten-free if required)
sunflower oil, for greasing
salt and freshly ground black pepper
½ tsp dried mixed herbs
1 tbsp sunflower oil
1 tbsp runny honey
1 tsp runny honey
1 tsp sesame oil
1 tbsp rich dark soy sauce (gluten-free if required)
1½ tsp rich dark soy sauce
sunflower oil, for greasing
sea salt and freshly ground black pepper
2 tbsp extra-virgin olive oil
½ tsp dried oregano
sea salt and freshly ground black pepper
2 tbsp extra virgin olive oil
½ tsp dried oregano
1½ tsp smoked paprika, hot or sweet
sea salt and freshly ground black pepper
3 tsp sunflower oil
Dairy, eggs and chilled
150g/5½oz full-fat thick Greek-style yoghurt
50g/1¾oz mature cheddar, cut into two 6cm/2½in square slices
150g/5½oz ball mozzarella, drained and patted dry with kitchen paper
4 tbsp double cream
Meat, fish and poultry
2 chicken breasts, boneless, skin removed (each around 150g/5½oz)
2 x fresh salmon fillets, each around 120g/4½oz
2 rashers smoked streaky bacon, preferably dry-cured
250g/9oz lean beef mince
350g/12oz chicken mini fillets
4–6 chicken thigh fillets, boneless, skinless and trimmed of fat
6 thin slices chorizo
4 good-quality sausages
