Your shopping list ©
Please ensure all ingredients are purchased and available in your home on your cook day.
If you have any substitutions or ingredients you’d like excluded, you’re welcome to let us know on the day of your cook.
Please note that all meal plans, recipes, and shopping lists provided within this service are the intellectual property of Nourished AS and are protected by copyright. These materials are for personal use only and are not to be copied, shared, or distributed.
Mains: Please buy the ingredients for your meals
Butter Chicken
Meat: 1.5kg chicken thighs
Vegetables: 1 onion, 1 cauliflower OR beans and mushrooms (optional)
Tins/Cans: 1 tin diced tomatoes, 1 tin coconut cream
Herbs/Spices: Ginger, garlic, garam masala, turmeric, coriander, cumin and salt.
Oils: Butter or coconut oil
Other: 1 lemon
Coconut Dahl
Meat:
Vegetables: 2-4 large parsnips or sweet potatoe, 4 extra large tomatoes
Tins/Cans: 2 cans coconut cream
Herbs/Spices: 2 tsp dulse flakes, 2 tsp paprika, 2 tsp ground cumin, 1 tsp turmeric, 2 tsp curry powder, 2 tsp garlic and salt.
Oils:
Other: 1-2 cups red lentils
Laksa - Chicken or Prawn
Meat: 1.25kg fresh chicken, fish or prawns
Vegetables: 200g brown onion, desired vegetables - carrots, broccoli, beans, snow peas, etc.
Tins/Cans: 1-2 tin coconut cream
Herbs/Spices: 60g garlic cloves, 8cms fresh ginger, 4 cm fresh turmeric, 180g lemongrass, Chili powder (optional), 15g curry powder
Oils:
Other: 2 tbsp fish sauce (I use one by NuLife), 2L chicken broth or stock powder
Optional toppings: coriander, sprouts, cashews, etc.
Lamb Ragu
Meat: 1 large lamb shoulder (1.6kg roughly)
Vegetables: 1-2 brown onions, 2 large carrots, 5-6 celery stalks, 1 punnet cherry tomatoes
Tins/Cans: 2 tins crushed tomatoes
Herbs/Spices: 2 tsp garlic powder, 4 sprigs fresh rosemary, 2 sprigs fresh thyme, 2 bay leaves, salt and pepper
Oils: Olive oil
Other: 1/4 cup rice vinegar (or a red wine), 4 tbsp tomato paste, 500ml beef stock, parmesan cheese (optional),
You add pasta
Lasagna
Meat: 500g mince
Vegetables: 1 big cauliflower, 1 onion, 2-3 large carrots, 100g spinach
Tins/Cans: 700ml tomato passata, 2 tins diced tomatoes
Herbs/Spices: 1 1/2 tsp garlic powder or 4 garlic cloves plus 1/4 tsp garlic powder, 25g mixed herbs, 1 tbsp paprika, 1-2 tsp cumin powder (optional), salt and pepper
Oils:
Other: 150-300g cashews, 1/4-1/2 cup savoury yeast flakes or grated cheese, 2 tbsp lemon juice, 250-350ml mylk, 250-350g lasagna sheets
Meatballs and Sauce
Meat: 1kg lean beef mince (many double this recipe)
Vegetables: 1-2 carrots or 1-2 zucchini or 100g mushrooms or 1 bag spinach (optional)
Tins/Cans:
Herbs/Spices: 2-4 tbsp mixed herbs or 1-2 tbsp curry powder, 1-2 tbsp paprika, 1-2 tsp garlic powder, 2-4 tsp cumin powder or 1-2 tsp cumin seeds and salt
Oils:
Other: 60ml tamari, 1-2 tbsp maple syrup or honey
Shepherds Pie
Meat: 500g mince or 2 tins lentils
Vegetables: 1.5kg white or sweet potatoes, 1 onion, 1,4 celery, 4 carrots
Tins/Cans: 3 tins diced tomatoes
Herbs/Spices: 4 garlic cloves, 3-4 tbsp mixed herbs, 3 tsp cumin, 1/2 tsp onion powder
Oils: 2 tbsp ghee, butter or olive oil
Other: 2-3 tbsp bone broth glue or 1-2 tbsp bone broth powder, savoury yeast flakes or cheese, mylk
Snacks: Please buy the ingredients for your snacks
Choc Chip Cookies
Flour: 1 cup almond flour, 3/4 cup brown rice flour, 1/4 cup tapioca or arrowroot flour, 3/4 tsp bi-carb soda
Sweeteners: 3/4 cup coconut sugar (or 1/2 cup collagen powder), 1/4 cup maple syrup
Liquids:
Oils: 1/2 cup ghee or coconut oil
Fruit:
Other: 1/2 cup choc chips
Muesli Slice
Flour:
Sweeteners: 1/2 cup honey or maple syrup
Liquids:
Oils: 1/4 cup coconut oil or ghee or butter
Fruit: 1/2 cup dried apricots
Other: 2 cups gf oats, 1 cup puffed rice (or buckwheat), 1/2 cup nuts of choice, 1/4 cup flaxseed meal (or whole), 1/3 cup almond butter or nut butter of choice
Peanut Butter Crunch Slice
Flour: 90g tapioca flour
Sweeteners:
Liquids: 1 1/2 tsp vanilla bean paste
Oils: 120g cacao butter
Fruit: 120g dates (the small hard ones are perfect for this)
Other: 390g peanut butter, 60g dark chocolate chips (or more cacao nibs), 60g buckwheat kernels, 60g roasted peanuts or cashews, 60g cacao nibs
Sticky Date Muffins
Flour: 1/2 tsp bi-carb soda, 260g flour of choice, 1 1/2 tsp baking powder
Sweeteners: 80g coconut sugar
Liquids: 1 tsp vanilla essence, 1 tbsp apple cider vinegar
Oils: 125ml coconut oil
Fruit: 240g medjool dates
Other:
Optional caramel sauce: 1 tin coconut cream, salt, 1/2 cup coconut sugar
Sultana and Oat Cookies
Flour: 1 cup flour of choice, 1/2 tsp baking soda, 1/2 tsp baking powder
Sweeteners: 3/4 cup coconut or brown sugar
Liquids: 2 eggs, 2 tsp vanilla essence
Oils: 1/2 cup coconut oil or unsalted butter
Fruit: 3/4 cup raisins/sultanas
Other: 1/2 tsp cinnamon, 1 1/2 cup oats