MEAT

Mince frying pan 20mins, season

Steak 55°C m-rare

Chicken 74°C internal temp

Pork 75°C internal temp

Beef 60°C medium

VEG

Tenderstem broccoli split stems, oil/season, 12m 200°C

Butternut squash / Sweet potato cube, oil/season, 35m 200°C

Aubergine 1cm slices, oil/season, 35m 200°C

Chips mandolin, oil/season, ground rosemary, 35m 200°C

GRAINS

Bulgur wheat 1.5 cups stock per cup bulgur. 1m simmering, 15m off heat

Rice fry 1m, 1 cup water per cup rice + half a cup, season, 15m simmering, 5m rest lid on

SEASON

Harissa paste hot chilli, 1tbsp per meal for 2

Garlic clove grate, fry 30s then cook into the dish

UPF

Cold-pressed oil = "virgin", crushed and filtered only

Flatbreads 200g plain flour, 100mL water, pinch salt, 2tbsp oil. Flour + salt + water arrow_forward dough. + Oil and 5m knead. Four flat patties. Fry 2m per side, longer for crisp.

CURRY

Base 2tbsp oil, fry onion, ginger, garlic, cumin seeds until brown

Meat fry then...

Style If red lentils (dhansak), 1 cup + 4 cups water + squeeze tomato paste + lemon juice. If chopped tomatoes (bhuna), 1 tin. If single cream / Gk yoghurt (korma), add near end

Spices turmeric (1tsp), chilli (0.5tsp), garam masala (2tbsp)

Method simmer 20mins or so. +/- frozen spinach. +/- chopped coriander leaf.