Last year I took an online business course. One of the things I found super valuable was that we were encouraged to buy a book called ‘Strengths Finder‘ and take a test to discover what our strengths were.

Anyway one of my key strengths is that I’m a ‘futurist’. Which basically means I’m always thinking about the future.

Which wasn’t a huge surprise to me. I’ve been ‘dreaming’ of owning a little farm with a not so little veggie patch for years now. And I’m often thinking of my next meal while I’m enjoying the current one.

It was only natural that I started thinking about the concept for my next book well before the ink was dried on my contract with Penguin for ‘5 Ingredients 10 Minutes‘. As you can imagine there are loads of ideas floating around in my brain. But one of my favourites is ’5 Ingredients 1 Pot’.

So I was super excited when I got the following question from a ‘Coffee Kittie’, a Stonesoup email subscriber…

“I have a tiny kitchen (as in, no stovetop, and only a crockpot and mini-oven to cook with). Do you have recipes that are “one-pot” meals? I like to eat my foods all together for the most part to cut down on space and wash-up needs. I (a-hem) also have a tiny sink…”

So today I thought I’d share some of my favourite ‘one pot’ meals that have already appeared on Stonesoup.

AND ask your opinion…

What do you think of ’5 Ingredients 1 Pot’ as a concept for my next book?
Is it something you’d be excited about? Or do I need to keep my thinking cap on?

I’ve created a super quick 2 question survey for you to share your thoughts OVER HERE. Or feel free to answer in the comments below…

25 Healthy One Pot Meals

You may think of ‘one pot’ meals as things that take a long time to cook. But it isn’t really the case. So I’ve divided the list into ’15 minutes or less’ and longer cooking meals.

_____

Lamb Shanks with Prunes

Lamb shanks are one of my all time favourite cuts of meat. One of the things I really miss since my Dad sold the farm is having access to home grown grass-fed lamb and home grown lamb shanks in particular. We used to joke that it was a shame sheep only had 4 legs!

Enough for 4.
4 lamb shanks
4 red onions, quartered lengthwise
200g (7oz) pitted prunes
1 can tomatoes (400g / 14oz)
1 stick cinnamon, optional

1. Preheat your oven to 150C (300F).

2. Place lamb, onions, prunes, tomatoes and cinnamon, if using in a large casserole or cast iron pot. Cover with a can full of water (or 1 1/2 cups).

3. Cover with the lid or some foil and bake for 4-5 hours or until lamb is super tender.

4. Taste and season.

VARIATIONS
slow cooker – reduce water to 1/2 cup. Cook on auto for 10-11 hours or until lamb is tender.

vegetarian / vegan - I love large mushrooms slow cooked like this. Replace lamb with 4-8 large field or portabello mushrooms. Halve the water and cooking time.

different meat – anything that works well slow cooked such as osso buco, chicken drumsticks or marylands, beef short ribs, pork neck, lamb neck chops, pork spare ribs, duck legs. You’ll need to adjust the cooking times.

different fruit – I love prunes here. They’re not exactly the most glamorous fruit but they cook down into the sauce to give a hint of sweet richness without overpowering. And then there’s all that fiber. But you could use dried apricots or dried apples instead if you prefer.

fruit-free – replace prunes with baby carrots or parsnips.

Video Version of the recipe.

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Do you have a copy of ‘5 Ingredients 10 Minutes‘ yet?

No? Then what are you waiting for?

It’s inspired even my not-so-into-cooking brother to get into the kitchen!

For more details about my latest print book including some FREE sample recipes from the book go to:
www.5ingredients10minutes.com

With love,
Jules x

ps. I’d really love to know what you think… Is a book on ’5 Ingredient, One Pot’ recipes something you’d be interested in buying? Share your thoughts OVER HERE or in the comments below.

pss. I’ve recently been having a massive comment spam problem, so I’ve had to change the comments so that they will be moderated before being displayed. I’m doing this myself so it might take a little while for your comment to show up. Sorry but I will get there!

Editors Note: This is the first ever guest post to be published on Stonesoup! The words and photos are from my friends Kathryn & Lucy, authors of ‘An Honest Kitchen‘.

W e all have meals we love, the ones we look forward to, crave even – comfort meals. But so often these favourite dinners are neither healthy nor easy to prepare.

In the latest issue of An Honest Kitchen we’ve taken on the challenge to revamp some of the most popular meals around. Our Makeovers include the traditional roast, pasta meals, fish and chips, egg based meals and even tacos.

In the process we’ve deconstructed these recipes and uncovered a whole range of ways you can streamline the cooking and boost the flavour. Our Makeovers have more vegetables, more fibre, less salt and more nutrient complexity and variety.

And (of course) they’re still delicious.

3 Ways You Can Makeover Dinner

1. Add More Vegetables

We haven’t yet met a recipe which wouldn’t benefit from having just a bit more vegetable added:

• The easiest way to add more vegetables is simply to double the quantity of the vegetables given in any recipe you read (although you don’t need to do this with ours!)

• If you’re thinking about adding in different vegetables, then pay attention to whether the recipe uses relatively quick cooking veg, like zucchini, snow peas and spinach, or ones which take longer to cook, like carrots, pumpkin, beetroot and onions. It’s easier to add in vegetables which take a similar amount of time to cook.

2. If in Doubt, Add a Salad

If you don’t want to add more vegetables to your cooking, or are concerned there’s not going to be enough food, then serve it with a salad.

• A big green salad is easy to prepare, especially if you use a pre-made salad mix.

• One handful of salad is roughly equal to one vegetable portion, so use this to top up the vegetables in dinner.

• Season with a pinch of salt and some cracked black pepper and then squeeze over some fresh lemon juice, instead of using a richer dressing.

3. Change the Portions on Your Plate

If you look through food magazines or watch cooking shows you’ll notice the vast majority of meals are organised around the protein and grain foods. These foods then dominate our plates, with vegetables often added as an afterthought or forgotten entirely, not the best approach for good health.

• Try to boost up the vegetables in every meal, making them about half of the bulk of each meal.

• There’s no need to go “carb free”, but aim to make the grain or potato portion of your meal about a quarter of the bulk on your plate. Cook less of these foods and replace some of them with extra vegetables.

• Think about whether you need to reduce your portion of protein-containing foods like meat, chicken, fish, eggs and tofu. Aim for a piece of meat or chicken the size and thickness of your palm, or a piece of fish the size of your hand. As a general rule, make the protein portion of your meal about a quarter of the bulk on your plate.

Meal Makeover: Tomato, Rocket & Feta Omelette

From ‘An Honest Kitchen‘ by Kathryn Elliott and Lucinda Dodds.

To ensure you don’t end up with an omelette which is burnt on the bottom, while still being raw and runny on top, you need to pull the set edges of the omelette away from the outside of the pan, using a fork or spatula. They should come away easily, without sticking. You then slightly tilt the pan, so
that the uncooked egg runs into the empty space you’ve just created.

Serves 1

2 eggs
1 teaspoon dried oregano
Pinch chilli flakes
1 spring onion or 1/3 bunch of chives
1 tomato
20g feta cheese
2 handfuls rocket
1 slice wholegrain bread
2 teaspoons olive oil

Prep the ingredients: Break the eggs into a bowl. Add the oregano and chilli flakes and season with salt and pepper. Finely chop the spring onion and slice the tomato. Crumble the cheese. Wash the rocket. Put your bread in the toaster.

Whisk the eggs together.

Put a small frying pan on a medium-high heat and let it get quite hot.

Add the oil and swirl it around the pan, covering the base. Place frying pan back on the heat.

Pour the eggs into the pan, tilting it slightly so the eggs spread evenly.

Don’t stir. Leave the eggs alone while you count to five.

Using a fork pull one edge of the omelette into the centre. Tilt the pan so some of the liquid egg runs into the empty space. Do this 2 – 3 times, until there is no runny egg left.

Scatter over the vegetables and feta.

Fold one half of the omelette over the other using a spatula or fish slice

To serve: Tip the omelette onto a plate and serve immediately with the toast.

__________________

Kathryn & Lucy

Kathryn Elliott and Lucinda Dodds are the authors of ‘An Honest Kitchen‘, a publication all about real food that’s good for you. Each issue of An Honest Kitchen is full of simple recipes, practical cooking information and healthy eating advice. Our latest edition, Makeovers, in which we revamp popular meals is available in e-format NOW.

www.anhonestkitchen.com.au/

One thing I’ve found a little disappointing about being pregnant is that I haven’t had any really weird food craving. This probably sounds a little silly but I was secretly hoping to be stuck with the urgent need for ‘peanut butter and pickles’. Or something even more bizzare.

Early on in the pregnancy I did have a massive thing for fish and chips. Every time I was in Sydney I found an excuse to get takeaway from ‘The Fish Shop’ in Potts Point. But looking back, it was really the chips that were calling me. Yes, about the only thing I’ve been craving has been potatoes. Especially mash. Or champ (that’s mash with green onions). Or colcannon (mash with cabbage).

You’d never guess the ancestry of this baby on both sides is Irish.

More recently I’ve been on a bit of a red meat thing. So there’s been loads of steak and lamb. But this was more a feeling that I was getting tired and needed the extra iron (which worked amazingly well by the way) rather than a ‘craving’.

Anyway, I digress.

Recently I got a great question from a Stonesoup reader around combining flavours. David writes:

Would love to understand what flavours can be used/work with others and what should not be tried together so when I am trying to throw a dish together I can flavour it successfully and not just have a stab in the dark all the time. :)

Which is a great question but it did get me thinking that maybe there’s a mistake with this type of thinking…

So what’s the mistake?

Basically I think it’s a mistake to feel like you’re ‘having a stab in the dark’ when you combine flavours. Even if you’re super new to cooking. And especially if you’re new to the idea of not following recipes and starting to ‘throw a dish together’.

Think about it.

Even if you’re new to cooking, you’re not new to eating. Right?

All those years of having 3 meals per day have taught you some super important lessons. You know mostly which flavours taste good together. It may not be something you think about consciously, but the knowledge is there.

How do you avoid the mistake?

1. Back yourself.
If you were making a sandwich you’d know what flavours would work. Wouldn’t you?

So all you need to do is trust your instincts.

Or as I teach my students at the Stonesoup Virtual Cookery School… you need to follow ‘Clancy’s Law of Cooking’. Which goes something like…

“If you think something will taste delicious then it probably will.”

2. Study the classics.
The next step is to bring your ‘subconscious’ flavour combining knowledge to the front.

The best way to do this is to learn from the classics. There’s no need for you to be ‘reinventing the wheel’ every time you step into the kitchen.

And it just so happens that my ebook the ‘2-Minute Meal Plan‘ comes with a whole bonus ebook called ‘The 2-Minte Meal Plan Flavour Directory’ which is all about Classic Flavour Combinations.

The Bonus Flavour Directory includes:
* The 7 golden rules of flavour pairing.
* Classic flavour pairings.
* Flavour profiles & classic ingredients from around the world.

The bonus is only available when you purchase the ‘2-Minute Meal Plan‘.

To make sure you don’t miss out, go to:
www.thestonesoupshop.com/2mmp/

Green Curry Stir Fry

The idea for using Thai green curry paste as a sauce to season a stir fry came from my favourite food writer, Nigel Slater. To be honest I wasn’t sure it would be very good but as usual when I trust St. Nigel everything turns out much more delicious that expected.

Enough for 2-3
2 heads broccoli, chopped into little trees
450g (1lb) minced (ground) chicken
3-4 tablespoons green curry paste
2-3 tablespoons fish sauce
1 bunch basil, leaves picked & torn if large

1. Heat a little oil in a wok or large frying pan on a super high heat. Stir fry the broccoli until it is bright green and starting to soften but still a little crunchy. About 4-5 minutes.

2. Remove broccoli from the pan. Add a little more oil then stir fry the chicken until no longer pink.

3. Add back the broccoli, curry paste and fish sauce. Stir until everything is hot.

4. Remove from the heat. Taste and season with more fish sauce and curry paste if needed.

5. Serve with basil leaves scattered over.

VARIATIONS
different veg – any stir fry veg will work here. Try bok choy, chinese broccoli, any chinese greens really, broccolini, cauliflower, red capsicum (bell peppers), zucchini (courgettes), carrots, snow peas (mange tout), green beans or a combo of any of the above.

vegetarian / vegan – replace the chicken with 2-3 large handfuls of cashew nuts. And season with soy sauce or salt instead of the fish sauce. And make sure your green curry paste is vegetarian. Most brands are but good to check.

can’t find green curry paste? – most other curry pastes will be good but you’ll need to adjust the quantity depending on the variety. OR just go for a simpler stir fry and use soy, oyster or hoisin sauce instead of the curry paste.

no fish sauce? – season with salt OR use soy sauce instead.

different meat – replace chicken with minced (ground) beef, pork or turkey. You could also use sliced meat instead of the mince if you prefer.

more substantial – serve with roast cashew nuts and steamed rice on the side.

Video version of the recipe.

With love,
Jules x

The other day my cousin-in-law, Moira, posted a super cute picture on Instagram of my cousin Josh and their son Dan with the comment ‘Wondering if hot chocolate at breakfast time is a bad idea…’

If you’re like most people, you’re probably thinking that Moira is right and chocolate for breakfast isn’t so healthy.

But I beg to differ.

You see I’ve been reading (and cooking from) Sarah Wilson’s brilliant new ebook, the “I Quit Sugar Chocolate Cookbook“.

Earlier in the year, I interviewed Sarah about her personal journey ‘Quitting Sugar’. If you missed it, you can listen to the audio interview over here. So I was super excited when she announced she was pulling together an I Quit Sugar Chocolate Cookbook and jumped at the chance to contribute a recipe.

While my tastebuds have been having loads of fun exploring the recipes, I haven’t been feeling guilty about my creations. Firstly because I know that Sarah is super passionate about keeping things sugar, and especially fructose-free. But also because there’s some great information in the book on the health benefits of eating chocolate.

So today I wanted to share my favourite health benefits from the book, along with a chocolate recipe so healthy I’ve been enjoying it for breakfast…

5 reasons to eat more chocolate.

As Sarah keeps reminding you throughout the book, the benefits related to eating chocolate come from cocoa especially raw cocoa in its pure form. So we’re talking either using raw cocoa powder or dark chocolate with as little sugar as possible.

1. Slows the aging process.
Raw cocoa contains powerful antioxidants called ‘polyphenols’. It has nearly twice the antioxidants of red wine and up to three times the antioxidants of green tea. These antioxidants protect your body from harmful chemicals. They also help slow age-related decline in nitric oxide production which apparently is a good thing.

2. Boosts your mood.
As most chocolate lovers know, eating chocolate can make you feel better. The good news is that studies are confirming regular cocoa intake can result in significant improvements on certain aspects of mood, including calmness and contentedness.

3. Slows the growth of cancer cells.
As I mentioned last year, antioxidants and other compounds in dark chocolate help slow the growth of cancer cells. So a little dark chocolate is a good thing, but apparently the milk solids in milk chocolate cancels out the benefits. So stick to 70% cocoa solids or higher.

4. Reduces the risk of stroke.
This Swedish study found that increased chocolate consumption reduces the incidence of stroke among men. Interestingly, most of the chocolate used in this study was milk chocolate.

5. Helps keep you leaner.
I love the findings of this study in San Diego. People who consumed chocolate more regularly had a lower BMI than those who ate chocolate less frequently.

Keen for more chocolatey goodness?

See the details of Sarah’s NEW Chocolate eCookbook over HERE!

Chocolatey Coconut Granola

Adapted from the ‘I Quit Sugar Chocolate Cookbook‘ by Sarah Wilson.

Sarah uses rice malt syrup to sweeten many of her recipes. Most good health food stores will stock it, but you could use honey instead. I really love the flavour of rice malt syrup, it’s not super sweet and has a lovely malty slightly carameley flavour. I also love that it’s a natural ingredient produced from brown rice.

75g (3oz) butter or coconut oil
3 tablespoons rice malt syrup
30g (1/3 cup) cocoa powder, preferably raw
150g (5oz) coconut flakes
250g (9oz) chopped nuts

1. Preheat your oven to 150C (300F).

2. Melt butter or coconut oil in a small saucepan. Add rice malt syrup and cocoa powder. Stir.

3. Combine coconut and nuts in a bowl. Stir in the cocoa syrup mixture until the flakes are just coated.

4. Spread mixture on a baking tray. Bake for 25-30 minutes, stirring every 10 minutes or so. Stop when the coconut is well browned (which can be difficult to tell through the cocoa) or everything tastes roasted and yummy.

5. Cool and transfer to an airtight container. Will keep for a few months at room temperature.

VARIATIONS

optional additives – Sarah also includes cinnamon (1 teaspoon), chia seeds (2 tablespoons) and cocoa nibs (2 tablespoons) in her recipe. So feel free to add in any or all of these. But honestly I prefer this simple 5 ingredient version.

different nuts – I used brazil nuts and pecans but feel free to use any nut you like.

different sweetener / no rice malt syrup – If you can find rice malt syrup or aren’t interested in investing in a new sweetener, feel free to use honey instead. Glucose syrup or dextrose could also be used. Or if you have stevia in the house that’s another option.

vegan – make sure you use coconut oil instead of the butter.

nut-free - if you’re catering for nut allergies, you could replace the nuts with extra coconut (just double the amount of coconut and skip the nuts) or use a combo of coconut and seeds such as pumpkin seeds and sunflower seeds – whatever you feel like.

Video version of the recipe.

Looking for more healthy chocolate recipes?

Then I recommend checking out the ‘I Quit Sugar Chocolate Cookbook‘. You’ll find plenty of ideas healthy enough to have for breakfast and more ‘treaty’ options.

Sarah is fan of ‘exotic’ ingredients such as chia seeds and rice malt syrup. So if you’re not interested in expanding your baking ingredient arsenal, the book probably isn’t for you. Although by using the following substitutions, you will be able to make 66 out of the 74 recipes in the book.
* Honey = rice malt syrup or stevia
* Regular cocoa powder = raw cocoa powder
* Butter = cocoa butter or coconut oil
* Just skip it = chia seeds or cocoa nibs.

For more details of healthy chocolatey goodness go to:
www.sarahwilson.com.au/chocolate-cookbook/

With love,
Jules x

ps. The links to Sarah’s ebook above are affiliate links. So if you do choose to buy, you’ll be supporting the Stonesoup business, which I appreciate deeply.

A little while back I got a great question from Kelsey, a Stonesoup reader.

Kelsey writes…

Okay, so I live with my boyfriend, and I really enjoy eating healthy (spinach, avocados, beets and goat cheese, etc.) but my boyfriend is really just interested in the meat and carbs in any meal!

He won’t eat it if there’s no substantial meat, and I have a hard time finding the budget + willpower to try and make us separate meals.

Any tips for balancing the two?

I LOVE this question!

Unless you’re cooking for yourself 100% of the time, I’m sure you’ve grappled with the ‘keeping everyone happy’ dilemma at some stage.

Even in my house, where we both love most food, there are times when my Irishman and I disagree on what’s going to be delicious. Especially when it comes to ‘Meat-Free Monday’ or eating fish.

So over the years I’ve developed some simple strategies to cope with this problem without having to cook separate meals. And the thing is, it isn’t necessarily as difficult as you’d think.

How to cope with different taste preferences or allergies without cooking separate meals…

1. Focus on commonalities.
The first and easiest solution is to find a meal that will please everyone. So ask yourself what does everyone like? Or what can everyone eat?

Part of the problem is that we tend to define allergies or taste preferences by what we ‘don’t / can’t’ eat. So this becomes the focus. Sometimes just changing the way you think about the problem can be enough to spark creative ideas for solutions.

2. Serve with different sides.
The next place I’d look for solutions is to find different ways to serve the main component of the meal so that it keeps everyone happy and satisfied.

So in Kelsey’s example, I’d serve her main ‘protein’ with steamed veg or a salad so she feels like she’s having a healthy meal. Where as for her carnivore, I’d serve the protein with something carb-focused like the butter beans below to keep him happy.

Or say it’s curry night. Kelsey might like to serve hers with some grated raw cauliflower (cauliflower ‘rice’) and steamed rice for her carnivore.

3. Choose a different ‘protein’ or main event.
I find this one particularly helpful for catering for vegetarians or vegans.

So the carnivores will get their chicken, steak, fish or whatever. And the vegetarians will have some grilled halloumi or omelette, or for a more vegetable focus pan fry some mushroom ‘steaks’ or eggplant ‘steaks’. Then just keep all the accompaniments veggie friendly and everyone is happy.

4. Adjust the quantities / ratios to suit.
This may not be helpful in the case of allergies. But when it comes to taste preferences, especially around health, tweaking the quantities can be really helpful.

For example, Kelsey might cook up 2 steaks and then rest and slice them. She might then mix up a green salad. Her carnivore would get a large serving of steak with a little salad. And Kelsey would have a lovely big salad with some chunks of avocado and a smaller amount of steak tossed in.

5. Free yourself from rigid recipes.
You know how I always include ‘variations’ at the bottom of my recipes? Well, the reason I do that is to open your mind to the possibilities that are out there. I want to empower you to ‘tweak’ the dish so it suits you and your situation.

And the thing is it doesn’t need to stop there.

I really believe the secret to catering for different tastes and allergies without turning yourself into a multiple-meal-making-machine is to develop the confidence and skills to free yourself from the constraints of rigid recipes.

And you know the best way to learn?

It’s to take baby steps.

And that’s where the blueprint or ‘template recipes’ in my ebook the ‘2-Minute Meal Plan‘ come into play. It includes 63 templates which will give you the confidence and skills to cook more creatively, while still having a basic recipe to follow.

For more details, go to:
www.thestonesoupshop.com/2mmp/

–

Sausages with Mushies, 2 Ways

To demonstrate how you can ‘tweak’ a basic meal to keep everyone happy, I’ve included 2 different ‘ways’ or options for serving.

Enough for 2
4 tablespoons butter
4 sausages
4 large field mushrooms, sliced
4 sprigs thyme
2 large handfuls baby spinach OR 1 can butter beans (drained)

1. Heat half the butter on a medium high heat in a large frying pan. Remove sausage casings and crumble the sausage meat into the pan.

2. Cook, stirring and breaking up any large chunks of sausage meat for a few minutes or until sausage meat is starting to brown.

3. Add the remaining butter, mushrooms and thyme. Continue to cook, stirring every now and then until the mushrooms are tender and brown and the sausage meat is all cooked through.

4. Taste and season. Serve on a bed of the baby spinach, if using OR add the butter beans, if using, to the pan and cook for another few minutes or until heated through.

VARIATIONS
gluten-free – make sure your sausages are gluten-free or replace with ground (minced) beef or pork (about 450g / 1lb).

breakfast / higher protein – serve with a poached egg on top.

vegan – replace butter with olive oil and replace sausages with cooked lentils (about 450g / 1lb). Make sure you’re generous with the oil and you may like to splash in some sherry or other vinegar to add freshness to the lentils. The cooked lentils can be added after the mushrooms are cooked and just heated through.

vegetarian – replace sausages with lentils as per the vegan recipe. Use the butter.

paleo – serve with the spinach not the butter beans.

different greens – any washed salad leaves will work here. Or you could try wilted greens such as kale, collards, spinach or chard. Also lovely on top of a bed of steamed broccoli or broccolini.

different carbs – I’ve used canned beans because they’re super quick and relatively healthy. But you could serve on hot buttered toast, a bed of mashed potatoes, with cooked pasta or couscous or even steamed rice.

too dry – add in another good hunk of butter… don’t be shy :)

Video version of the recipe.

With love,
Jules x

ps. Wondering if the ‘2-Minute Meal Plan‘ will help?

Here’s how it’s already helped people just like YOU…

“It’s enabled me to improvise and trust my own instincts.”
Jo, 2-Minute Meal Planner.

“The template recipes are really helpful for thinking about cooking in simpler terms and finding inspiration.”
Allison, 2-Minute Meal Planner.

“Loved the “template” recipes. Biggest benefits: Flexibility! & less waste.”
Geralyn, 2-Minute Meal Planner.

Whenever I talk to people about their frustrations with cooking, meal planning is always one of the most common responses.

How about you? Is meal planning something you’re happy with?

If your answer is ‘YES’ then skip down to the recipe below and I’ll see you next week.

If on the other hand your answer is a ‘NO’, meal planning isn’t a source of joy in your life. Then hang around.

Because I suspect you may be making this simple mistake…

What is the most common meal planning mistake?

Basically, it’s deciding what you’re going to cook in advance and then building your shopping list around that plan.

Having a set recipe list causes problems for many reasons. First, it takes a lot of time to plan in advance. And having a set list means you aren’t free to choose what looks best (or cheapest) when you’re out shopping. But the biggest problem is the lack of flexibility to cope with the changes that naturally come up with modern life.

It’s nearly impossible to predict that Wednesday is going to be the coldest February day on record and you’ll be craving a comforting bowl of soup, rather than the cool & light salad you had in the meal plan.

No wonder meal plans tend to get broken.

How do YOU avoid this mistake?

You just need to learn how to ‘reverse’ the process.

It may sound a little scary, but in practice it’s a really liberating way of approaching meal planning. And it’s actually much quicker and easier than traditional meal planning.

Looking for a revolutionary approach to ‘reverse’ meal planning and cook healthy food fast?

Well the ’2-Minute Meal Plan’ System can help!

In the ’2-Minute Meal’ Plan I’ll show you…

* How to reverse the meal planning process using the 2-Minute Meal Planing formula to work out how much food to buy.

* The easiest way to free yourself from the constraints of traditional recipes by using ‘template recipes’.

* The secret to making sure you NEVER have to eat a meal you don’t feel like.

* How to avoid the waste normally caused by a change in ‘plan’.

* PLUS! 63 NEW ‘Template’ recipes to use as a base and adapt to your tastes and ingredient availability! You’ll never feel like you’re eating the ‘same old’ thing again.

For more details, go to:
www.thestonesoupshop.com/2mmp/

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Tuna Pesto Pasta

This recipe was something I discovered when I was home alone a few weeks ago. I felt like something super comforting yet light at the same time. Not always an easy brief to fill. I’ve made pesto based pastas and tuna based separately for years but the whole idea to combine the two was a new one for me. And I’m glad I got there. Better late than never.

I’ve been experimenting with gluten-free pastas lately and have been pleasantly surprised with the results. I’ve found pasta made with quinoa flour gives excellent results. Of course feel free to use your own favourite pasta or see below for other options.

Enough for 2
150g (5oz) short pasta (I used gluten-free pasta)
5-6 tablespoons pesto
2 x 185g cans (2 x 6oz) tuna in oil, drained
2-3 handfuls baby spinach

1. Cook pasta in salted boiling water until al dente (see the packet for times).

2. Drain pasta and return to the pot. Stir in the pesto, tuna and baby spinach. Season and serve hot.

VARIATIONS
budget – increase the pasta to 250g (9oz) and reduce the tuna to one can.

fresh – serve with a squeeze of lemon.

vegan – replace the tuna with 2 handfuls cashews or other nuts and use a dairy-free pesto (just make regular pesto and skip the cheese).

vegetarian – replace tuna with fresh cheese such as ricotta or goats cheese.

grain-free / slow carb – replace pasta with cooked or canned butter beans or chickpeas or cooked quinoa – you’ll need about 300g (11oz) cooked legumes. Heat your beans / chickpeas in a little oil then stir in remaining ingredients.

paleo - pan fry sliced zucchini (about 3 medium) in a little oil until soft. Skip the pasta and stir the remaining ingredients into the hot zucchini.

Video version of the recipe.

With love,
Jules x

ps. Not sure if the ‘2-Minute Meal Plan‘ will help you?

Here’s what people are saying about the ebook system…

“I just purchased the ebook and I am only on page 57 of the first part, but can already tell I LOVE IT. I’m so excited to start implementing the things I’m learning, and to gobble up the rest of the books. Thank you a million for this ebook, it is absolutely brilliant. I really can’t remember the last time I was this excited about a purchase. I will also be getting a much happier husband thanks to this book.”
Amy, 2-Minute Meal Planner

“The whole system was very useful to me. I learned better planning of meals for a week and, besides that, to improvise with ingredients. Preparing food ceased to be stressful factor and became a joy!”
Kate, 2-Minute Meal Planner.

Have you ever wanted to get more organized with your meal planning? Have you taken the time to sit down, decide what you’re going to eat, then written your detailed list? Then gone shopping with the list and got everything you need?

How did that work out for you?

I’m guessing if you’re anything like most people, you’ve experienced the pitfalls of traditional meal planning…

The time it takes. The frustration when you can’t find everything on your list. The temptation to buy things which aren’t on the list because they look delicious or are on special. Having to eat the meal you ‘planned’ even though you don’t really feel like it. The guilt at throwing away all those veg that are ‘passed it’. The stress of adapting your meal plan to the inevitable changes in your schedule and life.

Let’s face it, the traditional meal planning can be tedious. And pretty ineffective.

What if there was another approach to meal planning?

Here’s the thing… There is!

You just need to learn how to ‘reverse’ the process.

It may sound scary, but it’s a liberating approach to meal planning. That’s also quicker and easier.

Since last year, I’ve been teaching people like you how to ‘reverse’ their meal planning with my 2-Minute Meal Plan System.

When I asked my students if they have achieved the results they were hoping for with this new meal plan system, the overwhelming majority answered ‘Yes!’.

How does the 2-Minute Meal Plan work?

I’m glad you asked. Basically there are 2 main parts…

2 Keys to the 2-Minute Meal Plan System:

1. A simple ‘formula’ to help you figure out how much food to buy.
The formula is quick and easy to work out. If you can count, you’ll be able to do this in your head.

It tells you how many types of protein (or main events) and vegetables to buy. This gives you the freedom to shop for what looks best, rather than having a rigid list.

The formula helps get the quantity right so you don’t end up with more than you need, while allowing as much flexibility as you need. If you’d prefer to have a few specific recipes in mind before you shop, the formula will help with that as well.

2. The collection of ‘template’ recipes.
These help you learn to cook based on the ingredients you have on hand, freeing you from the constraints of traditional recipes.

It includes general templates for how to make different classic dishes. For example a great stir fry, a quick soup or a fragrant curry. Each template comes with suggestions for variations so you’ll be able to adapt them to the ingredients on hand. It’s a way to learn to cook more creatively, while still having a basic recipe to follow.

Ready to reverse YOUR meal planning process?

For more details on how you can reverse your meal planning process go to:
www.thestonesoupshop.com/2mmp/

–

Rice & Greens

This is one of those super comforting dishes. The perfect antidote to a weekend of over-indulging.

I also love it because it uses items you could have stocked in your pantry so it’s a great ‘last minute’ or change of plans meal.

If you can get spinach frozen into little ‘bricks’ rather than one big block, it’s much better because it defrosts much more quickly. If you’re stuck with a big frozen chunk of spinach, it may need a little spin in the microwave to speed up the defrosting process.

Enough for 2
2 cloves garlic, finely sliced
1 can coconut milk (400mL / 1.5 cups)
1 packet frozen spinach (250g /9oz), defrosted
1 packet par-cooked brown rice (250g /9oz)

1. Heat a little oil in a medium saucepan. Cook garlic on a medium heat for about 30 seconds or until starting to brown.

2. Add coconut milk, spinach and rice. Bring to a simmer and cook for about 2 minutes or until everything is hot.

3. Taste. Season.

VARIATIONS
paleo / grain-free – replace the rice with grated raw cauliflower (I use the food processor for ease). Simmer until cauliflower is tender and the liquid has reduced.

no coconut milk? – replace with almond or soy milk – they’ll be a little more watery so be prepared to simmer longer to thicken up.

can’t find par-cooked brown rice? – most supermarkets now have ‘pouches’ of cooked rice but feel free to cook your own brown rice, just boil in water until just tender. Drain and use as per the recipe.

rice alternatives – risoni (rice shaped pasta), cooked short pasta, canned beans, canned chickpeas + see below.

lower GI / slow carb – replace rice with cooked lentils, canned chickpeas, cooked split peas or quinoa.

higher protein – add in a drained can of black beans. Or serve with a poached egg on top.

carnivore - stir fry some sliced chicken breast or thigh fillets in the pan before adding the other ingredients and proceeding from step 1.

fresh greens – replace frozen spinach with fresh spinach, baby spinach, sliced kale, cavolo nero, collard greens, chard (silverbeet) or a mixture. Add with the garlic and cook until wilted before adding the other ingredients.

Video version of the recipe

With love,
Jules x

Not last October but the one before, I happened to be in Melbourne at the same time as Tim Ferriss. I’d ‘email-met’ Tim online via a mutual friend and had written a guest post for his blog. So I was delighted when he agreed to meet for a drink.

I’ve been a massive Tim Ferriss fan since I stumbled across his first book, the 4-Hour Work Week, in mid 2009. At the time I was designing chocolate biscuits for Arnotts, the largest biscuit (cookie) manufacturer in Australia. As far as jobs went, it was pretty great. I was developing new Tim Tams. I got to eat chocolate AND get paid for it. But I was yearning for more.

I’d already set a goal of working on my own business full time. But it seemed a long way off.

Until I read the 4-Hour Work Week.

The book was an inspiration. Maybe I could follow my dream and make it work. In January 2010 I took the leap, quit my job and started working on Stonesoup full time.

Apart from being a huge fan, I did have an ulterior motive.

Not long before, he had announced his latest book project, The 4-Hour Chef, where he was planning to teach people how to learn any skill by using himself and cooking as an example. Given I teach people how to make their cooking more simple and fun in my online cooking school, it seemed like a no brainer.

In hindsight, not exactly. Tim and I did have that drink in Melbourne. We had a great old time. I tried to convince him I was the right girl to teach him to cook. He gave me tips on calming my nerves before public speaking (basically have another drink – excellent advice!). We had a few laughs.

I followed up by sending him one of my online classes. And that was that.

As time for publication of the 4-Hour Chef drew closer, I did feel a little disappointed that he hadn’t been in touch. But when details of the book revealed it was learning to cook like a ‘pro,’ I didn’t feel so bad.

As you know my style is simple home cooking, not fancy 5-star ‘professional’ chef type food.

So you can imagine my surprise when my pre-ordered copies arrived and I saw my name, a few lines below Heston Blumenthal, on the ‘standing on the shoulders of giants’ acknowledgements page.

Wow, I was in Tim Ferriss’ book! And not only my name, one of my recipes as well (Cashew Nut Pesto, page 212). Yay!

9 Lessons from the 4-Hour Chef

Even though I have a degree in food science and read cookbooks like novels, I picked up plenty of new ideas and tips from the 672 pages of the 4-Hour Chef. Here are some of my favourite new tips as well as some I hadn’t thought about in a while…

1. Leftover egg whites can be used to make a great hair conditioner.
Combine 2 whites with 5 tablespoons full fat natural yoghurt. Apply to hair and let sit in a towel turban for 30 minutes. Rinse. I’m yet to try this but love the idea.

2. Smell your food like a dog.
This isn’t a new one for me but it’s super important. Flavour is less than 10% taste and more than 90% smell. So by smelling your food before you eat, you’ll radically change how you experience flavour.

3. Not all taste buds are located on the tongue.
Apparently taste receptors have been found in the throat, roof of the mouth, small intestine, and stomach. So maybe the wine makers and judges who are spitting out have it all wrong after all.

4. To counteract hot food, drink whole milk.
Or cream. Capsaicin, the active ingredient in chillies, is soluble in fat and not in water. Yoghurt or coconut milk will do the same thing.

5. Unusual (but apparently delicious) flavour pairings to try.
:: cayenne pepper and salt on mango
:: cinnamon and chilli powder on vanilla ice cream
:: soy sauce on vanilla ice cream (this one is mine… I’d forgotten how good it is!)
:: cinnamon on bacon
:: almond butter on hamburger

6. When using a ladle remember ‘double dip, no drip’.
To avoid drips, fill the ladle then tap the bottom of the ladle on the surface to remove any excess liquid or sauce.

7. If in doubt set your oven to 350F (180C).
Most times it will work out fine. Except if you trying to ‘slow cook’ something.

8. Each type of protein has a herb that will never fail you.
fish = fennel or dill
beef, pork or lamb = rosemary
lamb = mint
eggs = chives or tarragon
chicken = all of the above

9. Having a Plan B removes much of the stress of cooking.
Ferriss confesses to being the ‘king of freaking out’ in the kitchen until he realized that he needed a backup plan. The first and last rule of the 4-hour Chef…

“If you f**k it all up, you can always order takeout”

More notes about the 4-Hour Chef

The 4-Hour Chef isn’t just about cooking, it’s about teaching you how to learn new skills quickly and easily. It’s definitely not your regular cookbook but there’s a bit of ‘something for everyone’.

If you’re a novice cook, the ‘Domestic’ section does a great job of breaking down cooking into 17 lessons based on specific dishes. The instructions are clear and the ingredients lists are short… A man after my own heart.

If you’re more a Bear Grylls wanna-be, the ‘Wild’ section will appeal. It’s all about hunting and survival stuff. To be honest I skimmed most of this.

The ‘Scientist’ section is a great introduction to the classic food science principles as well as some more modern ‘molecular gastronomy’ techniques. It’s fascinating stuff but to be honest I wasn’t inspired to cook anything from this section. Not my style.

Finally the ‘Professional’ section gives some great insights into what it takes to be great chef. Loved the ‘classics’ recipes in this section. Although I can safely say I won’t be trying the ‘carp a l’ancienne’ which has not 5 ingredients but 5 whole pages of ingredients (about 150 ingredients total).

The 4-Hour Chef by Timothy Ferriss.

So you probably won’t be interested in the 150 ingredient carp recipe either. But there are plenty of recipes that fall under the Stonesoup ’5 ingredients’ umbrella. Definitely worth picking up a copy.

Get it shipped anywhere in the world for FREE from bookdepository.co.uk.

Cashew & Cauliflower Mash

Inspired by Tim Ferriss’ Coconut Cauliflower Curry Mash from the 4-Hour Chef.

Enough for 2 as a main or 4 as a side
1 head cauliflower, chopped into florettes
1 can coconut milk (400mL / 14oz)
2 handfuls cashews + extra to serve

1. Place cauli, coconut milk and cashews in a medium saucepan. Cover and bring to the boil.

2. Simmer uncovered for 20 minutes or until cauli is no longer crunchy.

3. Mash with a stick blender or a fork and some muscles. Season.

VARIATIONS
Nut-free – just skip the cashews.

different veg – feel free to try different root veg such as parsnip, sweet potato, swede (rutabaga) carrot, turnips or a combo.

curry mash – add in a ‘large’ or ’3 finger’ pinch of curry powder when seasoning.

carnivore – serve as a side with your favourite grilled sausages.

mexican mash – (stealing Tim’s idea here) replace cauliflower with sweet potato. Skip the coconut milk and cashews and simmer chunks in water until soft. Drain and mash with 2 chopped chillies, 4 tablespoons extra virgin olive oil, and a squeeze of lime juice. Serve with coriander leaves (cilantro) on top.

greener – serve on a bed of baby spinach or with chopped parsley leaves.

Video version of the recipe.

With love,
Jules x

ps. I’ve used affiliate links so if you buy Tim’s book you’ll be supporting Stonesoup as well. So thank YOU!

I’ve also set up a ‘Stonesoup Recommended‘ page if you’d like to checkout other ebooks and books I have purchased, cooked from and LOVE. I really value YOU as a Stonesoup reader so please know that I don’t take freebies and only recommend products I truly believe in.

This year marks the 6th Mother’s Day since my mother died. It’s always a bit of a funny time for me. I tend to try and focus on all the memories. What she was like.

How she LOVED asparagus. How she loved lashings of cream on her desserts, especially if they involved passion fruit. How she loved her garden and playing tennis on a Tuesday.

But there’s always a bit of sadness that creeps in around the sides.

This year it’s worse than normal. Which is understandable I guess since it’s also my first Mother’s Day where I have any claims on getting flowers OR breakfast in bed*.

I just really wish she was still around. So many questions. And my Mum just adored babies (she had 5 of her own). Whenever there was a baby anywhere near, she’d be the first to volunteer for cuddles and the last to hand them back to their mothers.

There’s no doubt in my mind that she would have been a champion grandmother. I can just imagine how ‘in her element’ she’d be with 4 special grandchildren and 2 more on the way (my sister is expecting in August!).

And the Love Is Free

If you’re new to Stonesoup you might be surprised to learn that ‘5 Ingredients 10 Minutes‘ isn’t my first print book. I actually self-published a collection of my Mum’s recipes back in 2009.

The book is called ‘And the Love is Free and I’m so glad I wrote it. I just love having my Mum’s recipes and stories all in the one place.

There are only a limited number left. So why don’t you order a copy of my first print book today?

To make sure you don’t miss out go to:
www.thestonesoupshop.com/and-the-love-is-free-a-tribute-to-my-mum/

Super Quick Tuna ‘Dish’

Adapted from ‘And the Love Is Free‘.

Enough for 6-8
1 large can tuna in brine (425g / 15oz), NOT drained
500g (l1b) full fat ricotta
250g grated melting cheese, I used emmental but see below for other options
3 cans white beans, (400g / 14oz each), drained
2-3 handfuls almond meal, optional

1. Preheat oven to 180C (350F).

2. Mash tuna with a fork until combined with the brine. Stir in the ricotta.

3. Place a thin layer of tuna & ricotta mixture in the base of a medium ovenproof dish. Scatter over half the beans and a little cheese. Top with more tuna mixture, then the rest of the beans. Cover with the remaining tuna mixture and sprinkle over the remaining cheese. Dust with almond meal, if using.

4. Bake for 20-30 minutes until everything is hot and the cheese on top is melted and browned.

VARIATIONS
bean-free – replace beans with 400g (14oz) short pasta such as penne, cooked until al dente.

nut-free – just skip the almond meal or replace with breadcrumbs.

vegan / dairy-free - the cheese is really essential here. Sorry!

vegetarian – try this warming onion and white bean bake instead.

different cheeses – try a mixture of cheeses instead of the emmental. Cheddar is good, so is raclette or gruyere. You’re just looking for something that will melt and go all golden. My mum used to use processed cheese slices, so feel free to give them a try.

Video version of the recipe.

Do you have something special planned for the mother(s) in your life?

I’d love to hear about it. Please share your ideas in the comments below.

With love,
Jules x

* For the record (you never know which Irishman might end up reading this) I’m happy to skip the breakfast in bed tradition. The thought of crumbs in bed just doesn’t do it for me. BUT breakfast sitting in the sun on the lounge room floor with lashings of hot, milky Irish breakfast tea sounds like my idea of heaven.

A little while back I got a question from an anonymous Stonesoup reader…

“How can I attain the ultimate goal…creating a meal without a recipe, anywhere anytime.”

These days I hardly ever use recipes. I have too many ideas of my own that I’m keen to try out each time I step into the kitchen. But it may surprise you to hear that I haven’t always been this confident and creative in the kitchen.

For pretty much all of my 20s I was a recipe follower. Not to the letter, mind you, I’d always make a few little ‘tweaks’. But unless I was making a sandwich, I pretty much consulted a recipe before I cooked anything.

Now don’t get me wrong, there’s nothing wrong with following recipes. I firmly believe that it was following recipes (mostly from my still favourite food mag Australian Gourmet Traveller) that taught me to cook way more than anything I learned while studying for my food science degree.

I even remember creating my own website in late 1999 so I could access my favourite recipes while I was working in a winery in California without having to cart around my hefty folder of favourite recipes.

But over time it was a combination of things that led me to start cooking on my own. Cooking from the heart.

Why cook without recipes?

The biggest driver for me was time. Working as a young winemaker I didn’t have the luxury of an hour to spend each week picking out recipes, writing my shopping list.

There were lifestyle influences as well. When I was living in the Barossa Valley my Saturday morning ritual was to head to the farmers markets. I’d grab a coffee and sometimes a bacon and egg roll and stroll around the markets picking up whatever looked good.

This market-led type of food shopping was heaps of fun. But it didn’t lend itself to list making and recipe cooking.

So I found myself starting to create ‘template recipes’ based on successes I’d had in the past. I then used these to branch out and cook on my own.

Cooking without recipes was much more fun and (mostly) just as delicious, if not more so. It also meant I had far less waste because I used what I had.

3 Steps to learning to cook without recipes.

I firmly believe YOU CAN learn to cook without recipes. You just need to take it slowly and follow these simple steps.

STEP 1. Start ‘tweaking’.
The recipes here on Stonesoup are a perfect starting place for that. I challenge you to step up and start trying some of the ‘variations’ I list at the bottom of each recipe. I especially want you to try the more ‘out there’ variations. The ones that make you feel a little bit uncomfortable.

Then when you’ve pushed yourself on the tweaking, it’s time for Step 2…

STEP 2. Branch out to ‘template recipes’.
I did this unconsciously myself, but I wish I’d had someone to show me the way. I would have saved myself loads of time and mistakes.

It’s all about thinking about your recipes in more general terms rather than specific ingredients. So instead of lemon juice you’d be thinking in terms of ‘acid’ which could be any type of citrus juice or vinegar or even tomatoes. Or from the recipe examples below, instead of chicken thigh fillets you’d be thinking about ‘tender cuts of protein’.

Armed with a good collection of ‘templates’ you’ll find that you are able to open the fridge and see delicious possibilities.

If this sounds a bit too much, the good news is you don’t have to figure it out all on your own. If you join me for ‘Master Your Meal Plan’ I’ll be sharing 60 of my best template recipes and showing you exactly how to put them to use. Before you know it you’ll be one of those people who can just effortlessly ‘whip something up’

Sound good?

I’m super excited to announce that the 2-Minute Meal Plan System is now ready.

To pick up a copy today, go to:
www.thestonesoupshop.com/2mmp/

Pan Fried Protein with Instant Sauce and Raw Veg Salad Template Recipe

Please don’t let the name of this template recipe put you off. I know it doesn’t sound the most appealing. As soon as you narrow it down, like in the ‘pesto chicken with zucchini’ variation below it will start sounding like something you’ll actually want to eat. Trust me.

Enough for 1:
approx 150-250g (5-9oz) protein
1 tablespoon lemon juice
2 handfuls finely sliced raw veg
3-4 tablespoons sauce, to serve

1. Heat a frying pan on medium high heat. Add a little oil to the pan or rub the protein with oil. Pan fry the protein until browned on both sides and cooked to your liking. Anywhere from 2-5 minutes each side.

2. Combine lemon juice with 1-2 tablespoons olive oil. Season. Toss in finely sliced veg.

3. Serve protein on a bed of the salad with sauce drizzled over.

variations

veggie ‘protein’ - Halloumi, tofu or seitan would also work well here. Or think about pan frying some precooked / canned beans or lentils until they are just cooked and serve with the raw veg salad. Field or portabello mushrooms are great here too. Or think about slicing an eggplant into thick ‘steaks’.

carnivore protein – for pan frying, tender cuts are best. And preferably not too thick as it can be difficult to get the middle cooked without completely burning the outsides. Steak, lamb cutlets or lamb chops, pork cutlets or pork chops, chicken breasts, chicken thigh fillets. Also consider forming minced (ground) meat into burger patties.

pescetarian protein – any fish fillets will be great.

raw veg – Broccolini, broccoli, asparagus, cabbage, fennel, snow peas, carrots, capsicum (bell peppers) or zucchini are all great. Pretty much any veg that will work in a shaved salad is good here. You could use salad leaves as well. Think baby spinach, rocket (arugula), flat leaf parsley, mint leaves, basil leaves, finely sliced kale or any salad leaves.

veg combo – feel free to use a combination of veg. I toyed with the idea of tossing in a few handfuls of baby spinach leaves but decided against it today. On another day the salad may go in.

sauce – Don’t be afraid to call on convenient ready-made options if you don’t have time to make your own. Things like pesto, hummus, babaganoush, chilli oil, basil oil, lemon oil, tabasco, chilli sauce, lemon wedges, lime wedges, oyster sauce or soy sauce (for an Asian vibe), even good old ketchup can all work.

warm veg – if you’d prefer a warmer meal. Steam or pan fry the veg before dressing in the lemon juice mixture.

OR

Pesto Chicken with Zucchini

Here’s an example of how you could turn the ‘template’ recipe above into a meal.

Enough for 2
450g (llb) chicken thigh fillets
2 tablespoons lemon juice
2 medium zucchini
6-8 tablespoons pesto, to serve

1. Heat a pan on a medium high heat. Remove excess fat from the chicken. Using the palm of your hand or a meat cleaver, bash the chicken so you have an even thickness all the way though.

2. Rub chicken with a little oil and season. Sear in the pan for 3-4 minutes on each side or until chicken is well browned and cooked through.

3. While the chicken is cooking, mix lemon with 4 tablespoons extra virgin olive oil in a bowl. Season.

4. Finely slice the zucchini crosswise into ‘coins’ and toss in the dressing.

5. When the chicken is cooked, serve with zucchini salad on the side and pesto on top.

VARIATIONS
paleo / dairy-free – use a dairy-free pesto like this sicilian nut pesto.

vegetarian – replace chicken with sliced halloumi (no need to bash the halloumi!).

vegan – replace chicken with sliced firm tofu or seitan. Or try field mushrooms instead. OR Replace chicken with drained canned butter beans – just pan fry in a little oil until golden. And use a dairy-free pesto like this sicilian nut pesto.

nut-free – make your own nut-free pesto replacing the pine nuts with extra parmesan.

different veg – see the template recipe above for ideas.

different sauce – see the template recipe above for ideas.

Video version of the recipe.

With love,
Jules x