EASY CHOICE FAMILY KAI | AUTUMN WEEK 1

THIS WEEK’S RECIPES Mexican meatballs Easy udon noodles Burmese chicken curry German subs Sri Lankan dhal

STAPLES FOR THE WEEK SHOPPING LIST breadcrumbs BUTCHERY cayenne pepper (optional) beef mince — 500g chilli powder (optional) chicken drumsticks, skinless — 1kg or cinnamon, ground 10 drumsticks cumin pork sausages — 6 curry powder CHILLED garlic — cloves or crushed cheese — 250g block ginger — fresh or crushed PRODUCE mayonnaise mustard apple — 1 oil — vegetable, olive or canola beetroot — 1 medium carrots — 10 oregano, dried (optional) onions — 8 oyster sauce (optional) potatoes — 6 paprika spring onions — 1 bunch pepper salt, iodised FROZEN sesame oil (optional) green peas — 1kg soy sauce, low sodium spinach — 500g stock — chicken or vegetable (liquid GROCERY or cubes) bread rolls — 6 long sugar brown rice — 1kg (long grain) tomato sauce coconut milk, light — 1 can (400ml) turmeric eggs — 6 vinegar — balsamic, white or lemon lentils — 1 can juice red split lentils — 1 packet (375g) tomatoes, chopped — 2 cans udon noodles — 3 packets (200g per packet) EASY CHOICE FAMILY KAI | AUTUMN WEEK 2

Chicken and vegetable pie Thai vegetable curry Bacon and corn baked potatoes Green bean, beef and egg stir-fry Mexican bean empanadas

STAPLES FOR THE WEEK SHOPPING LIST cayenne pepper (optional) BUTCHERY cheese beef stir-fry — 500g chicken stock (liquid or cubes) chicken breast, skinless & boneless — chilli powder (optional) 500g cornflour CHILLED cumin, ground middle bacon — 200g garlic — cloves or crushed ginger — fresh or crushed PRODUCE honey cabbage — half head mayonnaise carrots — 10 milk leeks — 1 onions — 9 mixed herbs, dried potatoes — 9 medium oil — vegetable, olive or canola oregano, dried FROZEN oyster sauce (optional) green beans — 1kg paprika mixed vegetables — 1kg parsley, fresh (optional) puff pastry — 1kg (6 sheets) pepper GROCERY salt, iodised brown rice — 1kg (long grain) soy sauce, reduced salt chickpeas — 1 can chopped tomatoes — 2 cans coconut milk — 1 can (400ml) creamed corn — 1 can eggs — 6 red kidney beans — 2 cans Thai red curry paste — 1 sachet or jar (at least 50g) EASY CHOICE FAMILY KAI | AUTUMN WEEK 3

THIS WEEK’S RECIPES Bobotie (South African curried mince) Warm lentil salad Bean quesadillas Fried rice Bacon bread cases with raw energy slaw

STAPLES FOR THE WEEK SHOPPING LIST cayenne pepper (optional) BUTCHERY chilli powder or flakes (optional) beef mince — 500g cloves — whole or ground (optional) chicken breast or thigh, boneless — curry powder 500g fish sauce CHILLED garlic — cloves or crushed ginger — fresh or crushed cheese — 250g block milk middle bacon — 200g Produce mixed herbs, dried beetroot — 3 medium oil — vegetable, olive or canola carrots — 4 paprika onions — 8 pepper pumpkin — 1/4 salt, iodised soy sauce FROZEN sugar mixed vegetables — 1kg sunflower seeds (optional) spinach — 500g turmeric GROCERY vinegar — balsamic, white or lemon bread, wholemeal thin sliced — 1 loaf juice brown rice — 1kg (long grain) chickpeas — 1 can creamed corn — 1 can eggs — 12 kidney beans — 2 cans lentils — 1 can raisins — 400g tomatoes, chopped — 2 cans tortillas — 12 EASY CHOICE FAMILY KAI | AUTUMN WEEK 4

THIS WEEK’S RECIPES Tuna pasta bake Golden shepherd’s pie Hearty vegetable bolognese Moroccan chicken stew Egg & black bean pita pockets

STAPLES FOR THE WEEK SHOPPING LIST chilli powder (optional) BUTCHERY cinnamon, ground beef mince — 500g cumin, ground chicken breast — skinless & boneless flour, plain — 500g garlic — fresh or crushed PRODUCE margarine — vegetable spread or apple — 1 butter carrots — 5 marmite (optional) celery — ½ bunch mayonnaise leek — 1 mixed herbs, dried onions — 7 mustard potatoes — 8 nutmeg (optional) pumpkin — half oil — vegetable, olive or canola CHILLED oregano, dried (optional) cheese — 250g block paprika milk (low-fat) — 1 litre pepper raisins FROZEN salt, iodised mixed vegetables — 1kg stock — beef, vegetable or chicken GROCERY (liquid or cubes) black beans — 1 can tomato sauce chickpeas — 1 can yoghurt, plain (optional) dried apricots — 100g eggs — 12 lentils — 2 cans penne pasta — 500g pita pockets — 8 tomatoes, chopped — 3 cans tuna chunks in spring water — 425g can