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WE MEASURE, YOU COOK

TASTE TRAVELS MEAL PLAN - WEEK 2

HEALTHY, TASTY FOOD so EASY you can eat it EVERYDAY

THE MENU - WEEK 2
THE CONSOLIDATED SHOPPING LIST - WEEK 2
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 total needed across all recipes).

COOKING STAPLES
  • Olive oil ( 2 cups / 500 ml )

  • Coconut oil ( 1 Tbsp / 15 ml )

  • White wine vinegar (  2 Tbsp / 30 ml )

  • Honey ( 2-3 tsps / 30-45 ml )

  • Dry white wine½ cup / 120ml for 2 recipes)

  • Salt

  • Black pepper

 
PANTRY STAPLES
  • Quinoa  ( 1 cup / 190 g )

  • Spelt (or whole grain) macaroni  ( 1 ½ cup  / 200 g )

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

  • Canned/Tinned tomato paste/puree  ( one 5-oz / 140 g can )

  • Canned/Tinned lentils  ( two 15-oz / 400 g cans )

  • Canned green chilies (one 4-oz / 113 g can)

  • Canned coconut milk ( one 15-oz  / 400 g can )

  • Jalapenos (from a jar)  ( 1-3 TBSP chopped )

  • Pitted black or kalamata olives ( 1 small jar )

  • Red onion  ( 1 )

  • Garlic cloves  ( 10 )

  • Linseeds/Flaxseeds  ( 2 tsp  )

  • Dried thyme ( 2 tsp )

  • Dried basil ( 1 Tbsp )

  • Crushed red chili flakes ( ½ tsp, optional for greek salad)

 

FRIDGE STAPLES

  • Grated Sharp Cheddar Cheese ( 1 ½ cups  / 150 g )

  • Feta cheese (1 block or package of crumbles)

  • Greek yogurt ( 1 ½ cups across 2 recipes )

  • Butter ( 1 TBSP )

 

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

  • TASTE OF SANTA FE ( 2 sachets ) 

  • TASTE OF LEBANON ( 1 sachet ) 

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STURDY SALAD

SIDE

TUESDAY

FRIDAY

THURSDAY

WEDNESDAY

MONDAY

FRESH INGREDIENTS

 

A well-stocked kitchen (first 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 kale ( 3.4 oz / 100 g when de-stemmed.  Note - substitute with spinach if kale is out of season ) 

  • Fresh spinach leaves (  1.75 oz / 50 g )

  • Cherry tomatoes ( 8-12 in total )

  • Fresh mushrooms (1 ½ lb  / 750 g )

  • Fresh cilantro/coriander ( Mon & Thur garnish - 2 oz / 60g )

  • Fresh chives ( Wed garnish )

  • Fresh chili/Spanish pepper  ( Mon garnish )

  • (14 oz / 400 g )

  • Broccoli ( 1 head, or 10.5 oz / 300g bag of florets)

  • Lime ( 1 )

  • Lemon ( 1 )

  • Red bell pepper ( 4 )

  • Yellow bell pepper ( 1 )

  • Orange bell pepper ( 1 )

  • Cucumber ( 1 )

 

SEAFOOD/MEAT SECTION

  • Chicken breast fillets ( 4 pieces )

  • Cod ( 4 thick pieces, about 4 oz / 125 g each)

  • Chicken thighs ( 1 lb / 450g, boneless, skinless)

  • Raw shrimp/prawns ( 1 lb / 450 g  fresh or frozen. peeled and deveined )

THE PLANNING - WEEK 2

MONDAY

SOUTHWEST MACARONI BAKE
(SANTA FE)

HANDS-ON TIME

15 min

TOTAL TIME

1 hour

PREP TIME:  15 min

COOK TIME:  45 min

SERVES:   4-6 as a main

INGREDIENTS

 

FOR THE PASTA BAKE

  • 1 ½ cups (200 g) spelt macaroni

  • 1 ½ lb (750 g) fresh mushrooms

  • One 14 oz (400 g) can diced tomatoes

  • One 5 oz (140 g) can tomato paste

  • 1 sachet TASTE OF SANTA FE spice blend

  • 1 ½ cup (150 g) grated cheddar cheese

  • One 4 oz (113g) can diced green chilies*

  • 4 cups chopped fresh kale (100 g)

  • 1 cup (250g) Greek yogurt

  • 1 tsp salt

  • 1-3 TBSP chopped jalapenos (to taste)

 

FOR THE GARNISH

  • Extra grated cheese

  • Fresh cilantro/coriander

  • Fresh chili pepper

  • Dollop of Greek yogurt

PLANNING NOTES

Plan to cook the pasta first, which takes about 8-10 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 pasta, get the dish into the oven, and go do something else while the oven does the work.

HERB-RUBBED CHICKEN
(TUSCANY)
with ROASTED BROCCOLI

TUESDAY

HANDS-ON TIME

20 min

TOTAL TIME

20 min

PREP TIME:  5-10 min

COOK TIME:  10-15 min

SERVES:   4 as a main

INGREDIENTS

FOR THE CHICKEN

  • 4 boneless, skinless chicken breasts

  • Salt & pepper to taste​

  • 1 sachet TASTE OF TUSCANY spice bend

  • 3 TBSP (45 ml) olive oil for the rub

  • 1 TBSP (15 ml) olive oil for the pan

OPTIONAL SAUCE
  • ¼ cup (60 ml) white wine

  • knob of butter

 

FOR THE BROCCOLI

  • 1 head of broccoli, florets only(10.5 oz / 300g)

  • 2 cloves garlic

  • 1 TBSP dried basil

  • 2 TBSP (30 ml) olive oil

  • Salt to taste

PLANNING NOTES

 

You can prep the chicken a few days in advance and seal it in a Ziploc bag to marinate and tenderize, or you can prep and cook it that day - whatever works for you.

 

For cooking/timing the day of...  When both chicken and broccoli prepped, place chicken in a hot pan, and then move the broccoli to the oven.  

The sauce is optional, but a little white wine and a tiny bit of butter go a long way in making the dish taste a bit sinful, without adding a ton of calories.

GAMBAS AL AJILLO
(SANTA FE)
served over QUINOA with GREEK SALAD SIDE

WEDNESDAY

HANDS-ON TIME

15-20 min

TOTAL TIME

15-20

PREP TIME:  10 min

COOK TIME:  15-20 min

SERVES:   4 as a main

INGREDIENTS

FOR THE QUINOA

  • 1 cup (190 g) dried quinoa

  • ½ tsp salt

  • 2 cups (480 ml) water

  • optional:  1 garlic clove and 1 TBSP olive or coconut oil

FOR THE SHRIMP (gambas)

  • 1 sachet TASTE OF SANTA FE spice blend

  • 4 cloves garlic

  • 1 cup (240 ml) olive oil

  • 1 tsp (5 ml) honey

  • 1 lb / 400-450 g raw prawns, peeled and deveined

 

OPTIONAL TOPPING

  • Greek yogurt

  • Fresh chives

 

VEGGIE SIDE

  • Greek Salad (your 'Sturdy Salad Side' for the week​

PLANNING NOTES

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

The shrimp will only take about 4-6 min (2-3 min per side) to cook, so you can start those just before the quinoa is ready.

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

THURSDAY

HANDS-ON TIME

10 min

TOTAL TIME

1 hour

PREP TIME:  10 min

COOK TIME:  50 min

SERVES:   4 as a main

INGREDIENTS

 

FOR THE CURRY

  • 1 lb (450 g) boneless, skinless chicken thighs, (dark meat, not breast filet)

  • Salt to season chicken

  • One 13.5 fl oz (400 ml) can coconut milk

  • 1 sachet TASTE OF LEBANON spice blend

  • 2 cloves garlic

  • 2 red bell peppers

  • Two 14-oz / 400 g can lentils

  • 1 tsp salt (or to taste)

 

FOR SERVING

  • ¼ cup (50 g or 1.75 oz) chopped fresh spinach

  • 8-12 cherry tomatoes

  • ¼ cup (30 g or 1 oz) fresh cilantro (coriander)

  • thinly sliced limes to garnish (optional)

PLANNING NOTES

 

Cut the chicken into bite-sized pieces first, sprinkle with a bit of salt and let sit while you prep the rest of the ingredients.  This little step just makes sure the chicken has a bit of flavor with or without the sauce

LINSEED (FLAX) COD
(GENERIC)
with GREEN BEANS & SALAD SIDE

FRIDAY

HANDS-ON TIME

10 min

TOTAL TIME

20 min

PREP TIME:  10 min

COOK TIME:  10 min

SERVES:   4 as a main

INGREDIENTS

 

FOR THE COD

  • 4 cod filets (125 g each)

  • 2 cloves garlic

  • 2 tsp dried thyme

  • 2 tsp linseed/flaxseed

  • 3 Tbsp (45 ml) olive oil

  • ¼ cup (60 ml) dry white wine

  • 1 lemon wedge

  • Salt & pepper to taste

 

VEGGIE SIDE

  • Greek Salad (your 'Sturdy Salad Side' for the week

PLANNING NOTES

 

The cooking time will vary by the thickness of your cod filets.  The best test of ‘doneness’ for cod is to gently press the filets with the back side of a spoon or fork.  If they easily start to flake and separate at the seams, it’s ready.  Before that, it’s under cooked.  After that, it’s dry.  So be watchful.  You’ll get a feeling for it the more you do it.

 

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

GREEK SALAD
SIDE
(TUSCANY)

STURDY SALAD

SIDE

HANDS-ON TIME

15 min

TOTAL TIME

15 min

PREP TIME:  10-15 min

MAKES:  8 cups / 1.3 kg

SERVES:   8 side dishes

INGREDIENTS

FOR THE SALAD

  • 2 red bell peppers

  • 1 yellow bell pepper

  • 1 orange bell pepper

  • 1 English cucumber*

  • 1 small red onion

  • ½ cup (120 ml) olive oil

  • 1 TBSP (15 ml) lemon juice

  • 2 TBSP (30 ml) white wine vinegar

  • 1 tsp salt (or to taste)

  • 1 sachet TASTE OF TUSCANY spice blend

  • ½ tsp red chili flakes (optional)

FOR SERVING

  • Feta cheese

  • black olives

PLANNING NOTES

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

CLICK PHOTOS

FOR DETAILED RECIPE & COOK'S NOTES

Chickpea and Quinoa Tabbouleh