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WE MEASURE, YOU COOK

TASTE TRAVELS MEAL PLAN - WEEK 1

HEALTHY, TASTY FOOD so EASY you can eat it EVERYDAY

THE MENU - WEEK 1
THE CONSOLIDATED SHOPPING LIST - WEEK 1
THE WELL-STOCKED KITCHEN

 

Make your life easy by keeping healthy, long-life items in stock.

Use the below list to check that you have enough on hand for the week (amounts represent the sum-total needed across all recipes).

CCOOKING STAPLES
  • Olive oil ( 1 cup / 245 ml )

  • Dark sesame oil ( 2 Tbsp / 30 ml )

  • Apple cider vinegar (  ¼ cup / 60 ml )

  • Soy sauce ( 2 Tbsp / 30 ml )

  • Honey ( 3 Tbsp / 45 ml )

  • Agave ( 3 Tbsp / 45 ml )

  • Salt  ( 3 Tbsp )

  • Black pepper ( 2-3 tsp )

 
PANTRY STAPLES
  • Quinoa  ( ½ cup / 100 g )

  • Spelt penne pasta  ( 7 oz / 200 g )

  • Canned/Tinned white beans  ( one 15-oz / 400 g can )

  • Canned/Tinned diced tomatoes  ( one 15-oz (400 g can )

  • Canned/Tinned tomato paste/puree  ( 3 TBSP  or one 70 g can )

  • Red onion  ( 2 )

  • Garlic cloves  ( 2 )

  • Raisins  ( ¼ cup / 50 g )

 

FRIDGE STAPLES

  • Greek yogurt ( 1/2 cup across  )

  • Creme Fraiche  (125 ml)

  • Butter ( 3 TBSP across 2 recipes )

  • Mayonnaise ( 3/4 cup across 2 recipes )

 

TASTE TRAVELS SPICE BLENDS
  • TASTE OF TUSCANY ( 2 sachets ) 

  • TASTE OF SANTA FE ( 1 sachet ) 

  • TASTE OF LEBANON ( 1 sachet ) 

FRESH INGREDIENTS

 

A well-stocked kitchen (left-hand list) means fewer items to pick up at the store...

...but of course you'll want to check your supply levels first in case they need topping up!

PRODUCE/VEGGIE SECTION
  • Fresh spinach leaves ( 3 cups / 2.5oz / 75 g )

  • Cherry tomatoes ( 5-6 in total )

  • Oyster (or button) mushrooms ( 7 oz / 200 g )

  • Sugar snap peas (14 oz / 400 g )

  • 1 small lime

  • White cabbage ( 10 oz /300g shredded - roughly ½ head)

  • Purple cabbage ( 10 oz /300g shredded- roughly ½ head)

  • Carrots ( 10 oz /300g shredded rougly 2-3 whole)

  • Fresh (or frozen) green vegetables for the pasta (1 lb / 450g) - chose one or a mixture of peas (petite pois), broccoli florets, sugar snaps, broad beans and/or asparagus

 

DAIRY SECTION

  • Buffalo mozzarella (9 oz / 250 g)

  • Grated parmesan cheese (1 cup + 80 g)

  • Cottage cheese (1 cup / 14 oz / 400 g)

 

SEAFOOD/MEAT SECTION

  • Sushi-grade tuna steaks ( 4 pieces - 1 ¼ inch / 3 cm thick)

  • Chicken thighs ( 4 pieces - on the bone, skinless)

  • Salmon filets ( 4 pieces )

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MEAL PLAN BUNDLE

and this week's menu is sorted!

THE PLANNING - WEEK 1

MONDAY

SUPERFOOD 'LASAGNE' BAKE
(TUSCANY)

HANDS-ON TIME

15 min

TOTAL TIME

1 hour

PREP TIME:  15 min

COOK TIME:  45 min

SERVES:   4 as a main

INGREDIENTS

FOR THE QUINOA

  • ½ cup (100 g) dried quinoa

  • ¼ tsp salt

  • 1 cup (240 ml) water

FOR THE REST

  • 9 oz (250 g) buffalo mozzarella

  • 1 cup shredded parmesan cheese 

  • 1 sachet TASTE OF TUSCANY spice blend

  • 1 cup (400 g) cottage cheese

  • 3 cups (75 g) fresh spinach leaves, chopped

  • One 15-oz (400 g) can white/cannellini beans

  • One 15-oz (400 g) can diced tomatoes

  • 3 TBSP (one 70 g can) tomato paste/puree

  • 5-6 cherry tomatoes

  • 1 tsp salt

  • ½ tsp black pepper

PLANNING NOTES

Plan to cook the quinoa first, which takes about 12-15 min. Use that time to get the rest of your ingredients together and into a large mixing bowl.

 

Then you can stir in the cooked quinoa, get the dish into the oven, and go do something else while the oven does the work.

HALF-SEARED TUNA
(GENERIC)
with STIR-FRIED VEGGIES

TUESDAY

HANDS-ON TIME

15 min

TOTAL TIME

15 min

PREP TIME:  5 min

COOK TIME:  10 min

SERVES:   4 as a main

INGREDIENTS

FOR THE SAUCE

  • 2 Tbsp (30 ml) soy sauce

  • ½ cup  (120 g) mayonnaise

  • ½ red onion, diced (about 50 g)

 

FOR THE FISH

  • 4 sushi-grade tuna steaks, about 3 cm thick

  • 4 tsp (20 ml) sesame oil

  • salt and pepper

 

FOR THE VEGGIES

  • 200 g oyster mushrooms

  • 2 tsp (10 ml) sesame oil

  • 400 g sugar snap peas

  • 2 cloves garlic, minced​

PLANNING NOTES

Make your sauce first and set aside.

 

Start the veggies next as they need about 10 minutes in the pan.

 

The fish only needs a 2-4 minutes in the pan (depending on thickness), so cook the fish last.

SWEET & SPICEY BBQ CHICKEN
(LEBANON)
with AMERICAN-STYLE COLE SLAW SIDE

WEDNESDAY

HANDS-ON TIME

5 min

TOTAL TIME

1 hour

PREP TIME:  5 min

COOK TIME:  55 min

SERVES:   4 as a main

INGREDIENTS

FOR THE CHICKEN

  • 1 sachet TASTE OF LEBANON spice blend

  • 3 TBSP (45ml) olive oil

  • 1 TBSP (15 ml) honey

  • 4 large chicken thighs (on the bone, skinless)

  • Salt to season

  • ½ cup (120 ml) water

VEGGIE SIDE

  • American Style Cole Slaw (your 'Sturdy Salad Side' for the week.

OPTIONAL GRAIN SIDE

  • 1 cup dried quinoa

  • 2 cups water

  • 1/2 tsp salt

PLANNING NOTES

It will take you 5 minutes to season the chicken with salt, mix it with the spice/oil/honey mixture, transfer to an oven dish and pour in the water.

Since you'll have already  made your 'Sturdy Salad Side' your fresh veggies are sorted.

If you want to serve it with quinoa, plan 12-15 minutes to cook.

THURSDAY

HANDS-ON TIME

15-17 min

TOTAL TIME

15-17 min

PREP TIME:  5 min

COOK TIME:  10-12 min

SERVES:   4 as a main

INGREDIENTS

FOR THE PASTA

  • ½ cups ( 200 g) spelt penne pasta

  • ¾ cup (80 g) shredded parmesan cheese

  • 1 lb (450 g) fresh (or frozen) green vegetables (can use one or a mixture of peas/petite pois, broccoli florets, sugar snaps, broad beans and/or asparagus)

FOR THE SAUCE

  • 1 sachet TASTE OF TUSCANY spice bend

  • ¼ cup (60 ml) olive oil

  • ¼ cup (60 ml) Greek yogurt

  • 1 TBSP (15 g) softened butter

  • ½ tsp salt

PLANNING NOTES

Get your pasta going first and then warm your veggies.

 

Start your sauce last and plan 7 minutes.

 

The fun thing about this recipes is that you can get everything finished in the time it takes for the pasta to cook, making it great for nights where dinner needs to be quick! 

CHILI-LIME SALMON
(SANTA FE)
with AMERICAN-STYLE COLE SLAW SIDE

FRIDAY

HANDS-ON TIME

8 min

TOTAL TIME

15-17 min

PREP TIME:  5 min

COOK TIME:  10-12 min

SERVES:   4 as a main

INGREDIENTS

FOR THE SALMON

  • 4 salmon filets

  • 1-2 tsp olive oil

  • 2 TB (15 g) butter, melted

  • 2 TB (30 ml) honey

  • 2 TB (30 ml) lime juice (1 small lime)

  • 1 sachet TASTE OF SANTA FE spice blend

  • Salt to taste

VEGGIE SIDE

  • American Style Cole Slaw (your 'Sturdy Salad Side' for the week.

PLANNING NOTES

It will take you about 3 min to first pan-sear the salmon and maybe 5 to get the rub together, then pop it in the oven.

Since you'll have already  made your 'Sturdy Salad Side' your fresh veggies are sorted.

AMERICAN-STYLE COLE SLAW SIDE
(GENERIC)

STURDY SALAD

SIDE

HANDS-ON TIME

10-15 min

TOTAL TIME

10-15 min

PREP TIME:  10-15 min

MAKES:  9 cups / 1.5 kg

SERVES:   8 side dishes

INGREDIENTS

FOR THE DRESSING

  • ½ cup (120 ml) olive oil

  • ½ cup (120 ml) greek yogurt

  • ¼ cup (60 ml) all natural mayonnaise

  • ¼ cup (60 ml) apple cider vinegar

  • 3 TBSP (45 ml) agave, honey or palm sugar

  • 1 ½ tsp salt (or to taste)

  • 2-3 tsp black pepper (or to taste)

FOR THE SALAD

  • ½ head white cabbage, shredded (10 oz /300g)

  • ½ head red cabbage, shredded (10 oz /300g)

  • 2-3 carrots, peeled & shredded  (10 oz /300g)

  • 1 red onion, finely diced

  • ¼ cup (50 g) raisins

PLANNING NOTES

Make this on Sunday or Monday and have it on hand for Wed and Fri meals.  Make a double batch if you want to take it to work for lunches.

 

Buy pre-shredded cabbage and carrots and you can knock this out in less than 10 minutes.  If you buy them whole and use a food processor to shred them, plan 15 minutes.  Slicing everything by hand? plan 20 minutes.

CLICK PHOTOS

FOR DETAILED RECIPE & COOK'S NOTES

Chickpea and Quinoa Tabbouleh