we're going to have a meal prep session
now we're going to turn this into 10
beautiful meals in under an hour I want
to help you save time money energy
improve diet but most importantly I want
to get you cooking gorgeous stuff that
can look after you throughout the week
it's really flexible printable recipes
that you can make your own so first up
here I've taken the cheapest way to get
chicken which is thighs and drumsticks
okay we've got one onion sliced and the
other just quartered and then just some
carrot cut at an angle about just over a
centimeter thick a little bit of olive
oil a little bit of salt and pepper and
this will go in the oven now at the same
time as this we're going to cook some
veggies knife goes in the middle and you
go through the aubergine in half like
that beautiful now you can just slice
like that across and then on the other
half we'll dice big old chunks
so with the squash just take the end off
put the tip of the knife right into the
middle there right gently push down
right don't use too much of your body
weight and then I'll just turn that over
and do exactly the same use a spoon to
remove the seeds
like this and actually we don't have to
throw those seeds away
so we're going to season this up olive
oil
salt and pepper in we go
with the seeds and then where that olive
oil and salt is just rub that into the
squash toss the little chunks of
aubergine all looking good happy days
we've got our chicken and onions there
so that goes in the oven for 45 minutes
at 200 degrees Celsius which is 400
Fahrenheit right let's get cooking the
other parts of these beautiful meals so
I've got a pan of water here I'm going
to get some pasta in here 150 grams any
pasta of your choice 12 minutes on the
cook that goes in salt your water always
so lid back on let's get that to the
boil now I want to use that water and
that energy as efficiently as possible I
have two kids that are Gluten Sensitive
right so they can't have pasta so I have
things like gluten-free pasta but these
are amazing this is rice noodles so I'm
going to use this across four meals so
next one is couscous 75 grams per
portion all I have to do is rehydrate
that so just pour in
that boiling water and these will
rehydrate straight away
just cover the couscous
so we've got carbs working very very
nice let's think about things like
broccoli and we're going to steam these
in the same water that we're cooking the
pasta lid back on top oily boily steamy
steamy rehydratey Happy Days the last
one will be embracing
the most wasted food product of all 30
of bread sold is wasted so we can turn
what might be something that gets thrown
and let's make it really delicious and
tasty we'll take things like Harissa you
can get it everywhere right so just a
little bit of this it's not too hot by
the way and just get this rubbed up all
over use your hands and it doesn't
matter what bread you've got this could
be really good with anything so I'm
going to carry on using this energy and
put that at the bottom just for five or
ten minutes until crunchy and crispy let
me wash my hands so let's take
the broccoli off
still nice and green
beautiful so let's just pour
the broccoli here
gonna drain the pasta
so I'll just take the pasta and divide
that into here with these noodles here
now they've rehydrated
just drain them let me just show you how
I dress these to keep them from sticking
sesame oil is a brilliant oil to have in
your little Arsenal a little teaspoon in
each and just mix it up with your hands
it's going to stop it sticking I'm going
to use some beautiful red pesto and
again you can just use
a little spoon to mix that up
I'm going to take this lovely broccoli
and just tear it in and around this
first one the next bit I want to take
you on is pickles so I'm using any
vinegar I can get my hands on so this
will be a white wine vinegar we need
salt so seasoning right so having a
decent amount you know a good pinch of
nice sea salt is a good thing if you
wanted to put a tiny bit of honey in or
sugar you can so sweet and sour let's do
cucumber first so look this cucumber
here standard little chunks goes in mix
it up the magical stuff
carrot right we're going to use a shaver
and we'll get lovely little kind of thin
Matchstick slivers it's got the peeled
carrots there look how beautiful that is
radishes again probably quite an
underused vegetable
the radishes the color from the skin
comes out and it gives the most amazing
color to the loving pickle liquor let's
have a little look in the oven
so the chicken here
let's have a little look at it all right
there's some beautiful little drumsticks
there I'll leave those whole and then I
can put the thigh on this one over here
with the broccoli really really nice and
then we've got also the rest of this
which we can just shred so we can do a
little bit of both so just strip that
meat off the bone can you see how juicy
and tender that is so that's lovely
we're just going to sort of decant
the chicken into little piles so I'm
just now taking the onion and putting it
in here a couple of those carrots so in
the oven we've also got
the squash and the aubergine have a look
at that
and we've got our crispy bread that we
did so we'll just load that up
in here
and they will be delicious cut this
aubergine
into two
and just lay that on top like that
and we'll build that one a little bit
later
the little small bits of aubergine here
you can just toss that in all those
lovely sticky bits they will taste
fantastic
so we can take
some of that aubergine and just pop that
onto the pasta take that juice look at
that yes
any of those little bits of onion
all of that goes in
nice things happen to the squash when
you roast it you can eat the skin and
everything
so again just thinking about form
we can slice some of it up
this is a veggie dish here so any
opportunity to get veg in there we will
take that with these lovely little
natural cups you can use those just to
kind of load
with beautiful things so stuff
that beautiful squash with the aubergine
with this squash here you could just use
a fork and mush it all up look at the
color none of this needs to go to waste
so in the fridge
let's just get a few last little
tricks yogurt with couscous is a joyful
thing also we can take a little bit of
that Harissa and contrast that lovely
beautiful yogurt with a little of that
beautiful chili oil gorgeous combination
mix up some hummus if you ever get the
shop bought hummus and you want to bring
it to life just put a squeeze of lemon
juice in it and it just lifts it like
tenfold and again we can put a little
bit of that hummus with the chicken
put it under the chicken there
so I get the feta crumble that over the
pitter chips and that soft aubergine and
we can do a nice little dollop of the
hummus there as well then we got the
pickles
so nice little Final Mix up
you can see what I'm doing I'm just like
basically loading the plates with as
much contrast as possible with the
exception of a little fresh chili
that I might want to sprinkle
certain dishes
it's all about your preference nice
thing this little pickle liquor here
right
Tangy salty a tiny bit sweet we can turn
that into a dressing
so just by adding twice as much oil we
can get these little pots oil and
vinegar out of what might be considered
a byproduct
a pickling okay so that will be
delicious and that you just tuck into
our little story here imagine being at
work lit off shake the dressing over the
top delicious pickle juice turned into
some nice little dressings there
we've got the last bit now to bring it
all together is that's just herbs so
mint coriander actually any herbs you
wish you know just making it really feel
fresh and delicious so that's the end
of our hour of putting things together
look at that 10 beautiful meals I'm kind
of looking at each one of these thinking
like is it balanced have I got lots of
veg in there yes have I got lovely like
heart healthy oils like the olive oil
yes have you got nice carbs different
carbs yes proteins yes so you know I
think we've done a nice little job there
this is all about having fun and making
some delicious food that hopefully can
help you and your family have a little
bit of convenience in the week without
costing the earth look at that
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