One week, the recipes, the shopping.
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Monday to Friday,
already written.
Open the recipes, then tick off the shopping. This week shows the kind of result fastcooking prepares for families.
Fictional family: two adults, one of them vegetarian, and two children, one of whom eats gluten-free. All five bases are vegetarian. Adjust portions to appetites.
Allergies: this example does not confirm that your meal is safe. It contains eggs and milk.
Check every label and the risk of cross-contact. Use clean surfaces, utensils and colanders for gluten-free portions.
Suggested recipes, not kitchen-tested. Step times are indicative, not a guaranteed total time.
The five dinners
Each recipe serves four people. Open a dinner to see the quantities and the steps.
MondayRice, chickpeas and carrots in tomato sauceSee the recipe and the variant
The base: Rice and a mild chickpea sauce for the whole table.
The variant: For the gluten-free child: check the rice, stock and spices. Serve the carrots separately if needed.
Ingredients for four
- 280 g — Dry rice
- 500 g — Cooked chickpeas, drained
- 500 g — Carrots
- 150 g — Onions
- 400 g — Chopped tomatoes
- 20 ml — Olive oil
Method
- Rinse the rice and cook it as directed on the packet.
- Peel the carrots and the onion. Dice the carrots and slice the onion.
- Soften the onion in the oil. Add the carrots, the tomatoes and 200 ml of water.
- Cover and simmer until the carrots are tender, about 20 min. Add water if needed.
- Add the chickpeas and heat through for 5 min. Season lightly and serve with the rice.
TuesdayPotatoes and lentils with carrotsSee the recipe and the variant
The base: Pan-fried potatoes with ready-cooked lentils.
The variant: The base is vegetarian. For the gluten-free child, check the prepared lentils and use clean utensils.
Ingredients for four
- 900 g — Potatoes
- 500 g — Cooked lentils, drained
- 300 g — Carrots
- 150 g — Onions
- 30 ml — Olive oil
Method
- Peel the potatoes and the carrots. Cut them into small pieces.
- Cook them in a pan of simmering water until tender, about 15 to 20 min. Drain.
- Slice the onion and soften it in the oil in a large frying pan.
- Add the potatoes and carrots. Let them brown for a few minutes, stirring.
- Add the drained lentils and heat through for 5 min. Season to taste.
WednesdayGluten-free pasta with courgettesSee the recipe and the variant
The base: The same pasta for everyone, with courgettes and vegetarian cheese.
The variant: For the child who prefers courgettes on the side: set their pasta aside before mixing.
Ingredients for four
- 320 g — Dry gluten-free pasta
- 700 g — Courgettes
- 100 g — Grated cheese made with microbial rennet
- 20 ml — Olive oil
Method
- Wash the courgettes and dice them.
- Cook them in the oil over a medium heat, about 12 to 15 min, until tender.
- Cook the pasta as directed on the packet in a clean pan. Use a colander free of gluten residue.
- Set aside one portion of pasta and a few courgettes for the child.
- Mix the rest of the pasta with the courgettes. Add the cheese on the plates.
ThursdaySpinach and potato omeletteSee the recipe and the variant
The base: Fully cooked eggs, spinach and potatoes for four.
The variant: This recipe contains eggs. Keep some spinach aside for the child who does not like it in the omelette.
Ingredients for four
- 400 g — Eggs, weight without shell (about 8 eggs)
- 400 g — Fresh spinach
- 700 g — Potatoes
- 20 ml — Olive oil
Method
- Peel and cut the potatoes. Cook them in simmering water until tender. Drain.
- Wash the spinach, then wilt it in a large frying pan with half of the oil.
- Set the spinach aside. Beat the eggs and season lightly.
- Cook a small plain omelette for the child with some of the eggs. Keep the spinach on the side.
- Mix the remaining spinach into the eggs. Cook a second omelette with the rest of the oil, covered.
- The eggs must be fully set, with no runny parts. Serve the omelettes with the potatoes.
FridayPolenta with white beans in tomato sauceSee the recipe and the variant
The base: Soft polenta and a white bean sauce.
The variant: For the gluten-free child: choose polenta labelled gluten-free. Serve the sauce separately if preferred.
Ingredients for four
- 280 g — Dry gluten-free polenta
- 500 g — Cooked white beans, drained
- 400 g — Chopped tomatoes
- 150 g — Onions
- 100 g — Grated cheese made with microbial rennet
- 20 ml — Olive oil
Method
- Slice the onion and soften it in the oil.
- Add the tomatoes and simmer for 10 min. Add the drained beans and heat through for 5 min.
- Cook the polenta with the amount of water and the time given on the packet, stirring.
- Stir the cheese into the cooked polenta. Check the rennet for the vegetarian portion.
- Serve the polenta with the sauce, on the side for the child if preferred.
Five dinners, one list
The shopping list
Shared ingredients are added up. Vegetable weights are before preparation; tins are drained weight. You will also need water, salt and pepper.
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Vegetarian cheese: check that the rennet is microbial, not animal.
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