Serves 1
Directions
- 1Wash rice until water runs almost clear, then cook in a rice cooker with enough water to the first knuckle.
- 2If using a pot, rinse rice well, add water to the first knuckle, bring to a simmer, turn heat low, and cook until water evaporates.
- 3Fluff the cooked rice.
- 4Season rice with Japanese spice mix (Togarashi), lime zest, and lime juice; stir in half the seasoning, then the other half.
- 5Transfer seasoned rice to a container, label it, and let it cool completely before covering and refrigerating.
- 6Soak black beans covered in water overnight in the fridge (24 hours).
- 7After soaking, rinse black beans well until the water runs clear.
- 8Cook black beans in lots of water in a pressure cooker with a big pinch of salt, three bay leaves, one peeled onion, and four crushed garlic cloves for 25 minutes on low pressure.
- 9If not using a pressure cooker, simmer beans in a normal pot for about 1.5 hours, keeping them well covered in water and stirring occasionally, then add seasonings.
- 10Release pressure, check if beans are tender but still holding shape, then drain, removing only bay leaves.
- 11Pour cooked black beans into a container, label it, and let them cool before refrigerating.
- 12Season salmon with olive oil, salt, ground fennel, and ground white or black pepper.
- 13Bake salmon in the oven at 190°C (fan forced) for about 10 minutes, checking after 8 minutes.
- 14Once cooked to medium-rare, place salmon into a container, let it cool down before covering, then refrigerate.
- 15Season chicken with olive oil, a decent amount of Old Bay seasoning, and salt.
- 16Sear chicken on a ripping hot grill to get good bar lines.
- 17Transfer chicken to a paper-lined tray and finish cooking in the oven until internal temperature reaches 68-70°C.
- 18Pull out cooked chicken into a container, let it cool down completely before covering and refrigerating.
- 19Heat a pan and break up beef mince into small pieces.
- 20Season beef with salt and Ras el hanout, letting it brown without stirring initially to allow for a good Maillard reaction.
- 21Cook beef in batches (e.g., two 500g batches for 1kg total) to achieve good color.
- 22Cook beef until all pink disappears, then transfer to a container, label it, and let it cool before refrigerating.
- 23Drizzle peeled and deveined prawns with olive oil, a pinch of salt, and Tajin seasoning, ensuring even distribution.
- 24Heat a pan with a little more olive oil.
- 25Add prawns individually to the hot pan to maintain pan temperature, cooking for a couple of minutes per side until tails turn pink and they get some char.
- 26Turn off the heat and add the juice of a lemon to the cooked prawns.
- 27Transfer prawns to a container, label it, and let them cool.
- 28Using a peeler, thinly slice cabbage for sauerkraut.
- 29Weigh the cabbage (e.g., 1.7 kilos) and calculate the amount of cooking sea salt needed (20g per 1 kilo of cabbage; 34g for 1.7kg).
- 30Distribute salt evenly over cabbage in batches, rubbing it in thoroughly, then let sit for half an hour to release liquid.
- 31Add caraway seeds to the cabbage and mix evenly.
- 32Pack the cabbage tightly into a fermenting jar (ceramic or glass), pushing down to eliminate large air bubbles and ensuring liquid covers the cabbage.
- 33If liquid doesn't cover the cabbage, dissolve 20g of salt per liter of water and pour a small amount over the top.
- 34Place weights on top to keep the cabbage submerged under the water level.
- 35Add water to the jar's airlock (if applicable).
- 36Allow sauerkraut to ferment for 3-4 weeks (3 weeks for crunchy, 4 weeks for funkier flavor).
- 37Top and tail zucchini, then cut straight down the middle and slice on an angle relatively thick.
- 38Sauté zucchini in a hot pan with a little olive oil and salt.
- 39Season the sautéed zucchini with vinegar (e.g., apple cider, cherry, Chinese black, or coconut vinegar) to balance flavor and aid preservation.
Ingredients
- rice
- Japanese spice mix (Togarashi)
- lime zest
- lime juice
- black beans
- pinch salt
- 3 bay leaves
- 1 onion, peeled and ends off
- 4 cloves garlic, crushed
- salmon
- olive oil
- salt
- ground fennel
- ground white pepper
- chicken
- Old Bay seasoning
- 1 kilo ground beef
- Ras el hanout spice blend
- kimchi
- peeled and deveined prawns (shrimp)
- Tajin (Mexican spice blend)
- 1 whole lemon juice
- 1.7 kilos cabbage
- 34 grams cooking sea salt
- caraway seeds
- zucchini (courgette), top and tail removed, cut diagonally
- apple cider vinegar
- cherry vinegar
- Chinese style black vinegar
- coconut vinegar
Equipment
rice cookerpot with a lidcontainerpressure cookerbaking sheetovengrillpancabbage peelerweighing scaleceramic fermenting jarglass jarweights
Tips
- Season your rice to enhance its flavor.
- For meal prep salmon, bake it to control temperature and prevent dryness when reheated; slightly undercook it.
- Season proteins with complementary spices that allow for mixing and matching.
- For chicken, start on the grill for char lines and finish in the oven for even cooking and to prevent drying out.
- Use good quality beef from a butcher to avoid excess water release during cooking.
- Do not overcook ground beef; cook until the pink disappears.
- Cook prawns quickly, aiming for a little char, and flip when tails turn pink.
- Undercook vegetables slightly for meal prep as they will be reheated; overcooked vegetables are not appealing.
- Add acid (citrus or vinegar) to vegetables to balance and enhance flavor, increase acidity for longer freshness, and help maintain crunch.
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