Keep cold finishes separate from the week’s prepared bases

1. Boil about 2L processing water per two servings in a pot. Add 200g shelled edamame and cook for the packet time, usually 4–6 minutes, until the beans are tender rather than chalky. Lift out with a sieve and rinse under cold drinking water; drain well.
2. In the same boiling water cook 160g wheat and buckwheat soba for the packet time, usually 4–6 minutes, until tender. Drain and rinse thoroughly under cold drinking water, rubbing gently to remove starch. Drain until no water drips steadily; if preparing ahead, chill promptly in a shallow covered container.
3. Cut 200g cucumber into 5mm half-moons and 100g carrots into fine 2mm matchsticks. Whisk 20ml simple soy sauce, 20ml lemon juice and 10ml olive oil. Check the soba label because many brands contain wheat as well as buckwheat.
4. Toss the cold noodles and edamame with the vegetables and dressing. Sprinkle over 10g sesame seeds. If noodles cling, separate them with wet fingers before tossing; serve cold without reheating.
5. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

1. Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead.
2. Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
3. Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
4. Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
5. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

1. Drain 240g chickpeas well and mash one-third with a fork. Leave the rest whole for texture. Check that no can liquid remains pooled in the bowl.
2. Stir 35g plain tahini, 30ml lemon juice, 2g salt and 1g black pepper into the chickpeas. If the tahini tightens, add cool drinking water a teaspoon at a time until the filling is spreadable; it should hold on a spoon rather than run.
3. Wash and dry 220g cabbage; shred into 2mm ribbons. Grate 150g carrots coarsely. Fold both into the filling just before dinner and add 10g sesame seeds. If the vegetables release water, drain the puddle before filling wraps.
4. Warm 4 pieces plain flour tortillas briefly in a dry skillet until flexible, then let cool for a minute. Divide the cold slaw filling evenly and roll tightly. Keep any remaining filling chilled; it needs no reheating.
5. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

1. Heat the oven to 220°C. Halve 400g bell pepper, removing stems and seeds; cut 150g onions into 2cm wedges. Toss with 15ml olive oil and place peppers skin-side up with onion beside them. Roast for 25–30 minutes until pepper skins blister in patches and flesh softens. Turn onion halfway; move browned pieces aside.
2. Let peppers cool just enough to handle, about 5 minutes. Pull off loose blackened skin where it lifts easily, then chop flesh and onion into 1cm pieces. Put in a pot with 300g white beans, 200g canned tomatoes, minced 10g garlic, 2g ground paprika, 500ml recipe water, 3g salt and 1g black pepper.
3. Simmer over medium-low heat for 10 minutes until garlic is tender and beans steam throughout. Mash half the beans against the pot to thicken the soup. If too watery, simmer uncovered; if thick, add a little processing water. No blender is needed.
4. Toast 160g plain bread in a dry skillet or the warm oven until lightly crisp. Ladle soup into bowls and serve toast separately.
5. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.

1. Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
2. Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water.
3. With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
4. Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
5. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 2 servings.