80/20 RULE

MONDAY

Prep Time: 60Mins

• For the mushroom risotto
• 600g button mushrooms
• 11/2 tablespoons oil
• 300g short-grain brown rice
• 2 litres water
• A large bunch of fresh thyme
• 3 tablespoons tamari/soy sauce
• 2 tablespoons miso paste

TUESDAY

Prep Time: 5-10Mins

• 1 x 400g tin of unripe green jackfruit
• 1 red onion
• 2 cloves of garlic
• 3 scallions
• 150ml vegan mayonnaise
• Sea salt
• A pinch of freshly ground black pepper
• 5 small gherkins (optional)

1. Drain the jackfruit and rinse off all the brine in a colander. Using your hands, break the jackfruit apart into a bowl, removing any very fibrous bits that would be too chewy.

WEDNESDAY

Prep Time: 15Mins

• 1 x 400g tin of kidney/ black beans
• 1 red onion
• 2 cloves of garlic
• 150g oyster mushrooms (or any other mushrooms)
• 3 tablespoons oil
• 3 tablespoons tamari/soy sauce
• 100g breadcrumbs
• 2 tablespoons nutritional yeast

To serve

• Hummus/vegan mayo
• Sweet chilli ketchup/pesto

THURSDAY

Prep Time: 30Mins

• 1 large onion
• 3 cloves of garlic
• 1 carrot
• 1 red pepper
• 1 yellow pepper
• 1 courgette
• 3 potatoes, unpeeled
• 200g mushrooms (2 good handfuls)
• 2 teaspoons oil

FRIDAY

Prep Time: 15Mins

• 4 nests of dried whole-wheat noodles (200g)
• 3 cloves of garlic
• A thumb-size piece of fresh ginger
• A handful of scallions
• 1/2 a fresh red chilli
• 150g oyster mushrooms
• 1 red pepper
• 1 head of pak choi
• 2 tablespoons oil
• 4 tablepoons tamari/soy sauce
• 1 tablespoon maple syrup

SATURDAY

Prep Time: 20 – 40Mins

• 1 medium onion
• 2 large carrots
• 500g leeks
• 4 tablespoons extra virgin olive oil
• 2 tablespoons basmati rice or bulgur
• Tablespoon sweetener (maple syrup/agave syrup)
• 11/2 teaspoons sea salt
• A pinch of freshly ground black pepper
• 225m/ hot water
• Juice of 1/2 a lemon

SUNDAY

Prep Time: 60Mins

• 1kg potatoes
• 1 teaspoon sea salt
• 5 tablespoons oil
• 4 medium carrots
• 4 medium parsnips
• 1 tablespoon maple syrup

For the roast ‘meat’

• 150g vital wheat gluten
• 4 tablespoons nutritional yeast
• 1 teaspoon smoked paprika
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper