1Wash rice until water runs almost clear, then cook in a rice cooker with enough water to the first knuckle.
2Wash rice until water runs almost clear, then cook in a rice cooker with enough water to the first knuckle.
3Wash rice until water runs almost clear, then cook in a rice cooker with enough water to the first knuckle.
4If using a pot, rinse rice well, add water to the first knuckle, bring to a simmer, turn heat low, and cook until water evaporates.
5If using a pot, rinse rice well, add water to the first knuckle, bring to a simmer, turn heat low, and cook until water evaporates.
6If using a pot, rinse rice well, add water to the first knuckle, bring to a simmer, turn heat low, and cook until water evaporates.
7Fluff the cooked rice.
8Fluff the cooked rice.
9Fluff the cooked rice.
10Season rice with Japanese spice mix (Togarashi), lime zest, and lime juice; stir in half the seasoning, then the other half.
11Season rice with Japanese spice mix (Togarashi), lime zest, and lime juice; stir in half the seasoning, then the other half.
12Season rice with Japanese spice mix (Togarashi), lime zest, and lime juice; stir in half the seasoning, then the other half.
13Transfer seasoned rice to a container, label it, and let it cool completely before covering and refrigerating.
14Transfer seasoned rice to a container, label it, and let it cool completely before covering and refrigerating.
15Transfer seasoned rice to a container, label it, and let it cool completely before covering and refrigerating.
16Soak black beans covered in water overnight in the fridge (24 hours).
17Soak black beans covered in water overnight in the fridge (24 hours).
18Soak black beans covered in water overnight in the fridge (24 hours).
19After soaking, rinse black beans well until the water runs clear.
20After soaking, rinse black beans well until the water runs clear.
21After soaking, rinse black beans well until the water runs clear.
22Cook 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.
23Cook 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.
24Cook 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.
25If 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.
26If 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.
27If 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.
28Release pressure, check if beans are tender but still holding shape, then drain, removing only bay leaves.
29Release pressure, check if beans are tender but still holding shape, then drain, removing only bay leaves.
30Release pressure, check if beans are tender but still holding shape, then drain, removing only bay leaves.
31Pour cooked black beans into a container, label it, and let them cool before refrigerating.
32Pour cooked black beans into a container, label it, and let them cool before refrigerating.
33Pour cooked black beans into a container, label it, and let them cool before refrigerating.
34Season salmon with olive oil, salt, ground fennel, and ground white or black pepper.
35Season salmon with olive oil, salt, ground fennel, and ground white or black pepper.
36Season salmon with olive oil, salt, ground fennel, and ground white or black pepper.
37Bake salmon in the oven at 190°C (fan forced) for about 10 minutes, checking after 8 minutes.
38Bake salmon in the oven at 190°C (fan forced) for about 10 minutes, checking after 8 minutes.
39Bake salmon in the oven at 190°C (fan forced) for about 10 minutes, checking after 8 minutes.
40Once cooked to medium-rare, place salmon into a container, let it cool down before covering, then refrigerate.
41Once cooked to medium-rare, place salmon into a container, let it cool down before covering, then refrigerate.
42Once cooked to medium-rare, place salmon into a container, let it cool down before covering, then refrigerate.
43Season chicken with olive oil, a decent amount of Old Bay seasoning, and salt.
44Season chicken with olive oil, a decent amount of Old Bay seasoning, and salt.
45Season chicken with olive oil, a decent amount of Old Bay seasoning, and salt.
46Sear chicken on a ripping hot grill to get good bar lines.
47Sear chicken on a ripping hot grill to get good bar lines.
48Sear chicken on a ripping hot grill to get good bar lines.
49Transfer chicken to a paper-lined tray and finish cooking in the oven until internal temperature reaches 68-70°C.
50Transfer chicken to a paper-lined tray and finish cooking in the oven until internal temperature reaches 68-70°C.
51Transfer chicken to a paper-lined tray and finish cooking in the oven until internal temperature reaches 68-70°C.
52Pull out cooked chicken into a container, let it cool down completely before covering and refrigerating.
53Pull out cooked chicken into a container, let it cool down completely before covering and refrigerating.
54Pull out cooked chicken into a container, let it cool down completely before covering and refrigerating.
55Heat a pan and break up beef mince into small pieces.
56Heat a pan and break up beef mince into small pieces.
57Heat a pan and break up beef mince into small pieces.
58Season beef with salt and Ras el hanout, letting it brown without stirring initially to allow for a good Maillard reaction.
59Season beef with salt and Ras el hanout, letting it brown without stirring initially to allow for a good Maillard reaction.
60Season beef with salt and Ras el hanout, letting it brown without stirring initially to allow for a good Maillard reaction.
61Cook beef in batches (e.g., two 500g batches for 1kg total) to achieve good color.
62Cook beef in batches (e.g., two 500g batches for 1kg total) to achieve good color.
63Cook beef in batches (e.g., two 500g batches for 1kg total) to achieve good color.
64Cook beef until all pink disappears, then transfer to a container, label it, and let it cool before refrigerating.
65Cook beef until all pink disappears, then transfer to a container, label it, and let it cool before refrigerating.
66Cook beef until all pink disappears, then transfer to a container, label it, and let it cool before refrigerating.
67Drizzle peeled and deveined prawns with olive oil, a pinch of salt, and Tajin seasoning, ensuring even distribution.
68Drizzle peeled and deveined prawns with olive oil, a pinch of salt, and Tajin seasoning, ensuring even distribution.
69Drizzle peeled and deveined prawns with olive oil, a pinch of salt, and Tajin seasoning, ensuring even distribution.
70Heat a pan with a little more olive oil.
71Heat a pan with a little more olive oil.
72Heat a pan with a little more olive oil.
73Add 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.
74Add 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.
75Add 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.
76Turn off the heat and add the juice of a lemon to the cooked prawns.
77Turn off the heat and add the juice of a lemon to the cooked prawns.
78Turn off the heat and add the juice of a lemon to the cooked prawns.
79Transfer prawns to a container, label it, and let them cool.
80Transfer prawns to a container, label it, and let them cool.
81Transfer prawns to a container, label it, and let them cool.
82Using a peeler, thinly slice cabbage for sauerkraut.
83Using a peeler, thinly slice cabbage for sauerkraut.
84Using a peeler, thinly slice cabbage for sauerkraut.
85Weigh 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).
86Weigh 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).
87Weigh 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).
88Distribute salt evenly over cabbage in batches, rubbing it in thoroughly, then let sit for half an hour to release liquid.
89Distribute salt evenly over cabbage in batches, rubbing it in thoroughly, then let sit for half an hour to release liquid.
90Distribute salt evenly over cabbage in batches, rubbing it in thoroughly, then let sit for half an hour to release liquid.
91Add caraway seeds to the cabbage and mix evenly.
92Add caraway seeds to the cabbage and mix evenly.
93Add caraway seeds to the cabbage and mix evenly.
94Pack the cabbage tightly into a fermenting jar (ceramic or glass), pushing down to eliminate large air bubbles and ensuring liquid covers the cabbage.
95Pack the cabbage tightly into a fermenting jar (ceramic or glass), pushing down to eliminate large air bubbles and ensuring liquid covers the cabbage.
96Pack the cabbage tightly into a fermenting jar (ceramic or glass), pushing down to eliminate large air bubbles and ensuring liquid covers the cabbage.
97If liquid doesn't cover the cabbage, dissolve 20g of salt per liter of water and pour a small amount over the top.
98If liquid doesn't cover the cabbage, dissolve 20g of salt per liter of water and pour a small amount over the top.
99If liquid doesn't cover the cabbage, dissolve 20g of salt per liter of water and pour a small amount over the top.
100Place weights on top to keep the cabbage submerged under the water level.
101Place weights on top to keep the cabbage submerged under the water level.
102Place weights on top to keep the cabbage submerged under the water level.
103Add water to the jar's airlock (if applicable).
104Add water to the jar's airlock (if applicable).
105Add water to the jar's airlock (if applicable).
106Allow sauerkraut to ferment for 3-4 weeks (3 weeks for crunchy, 4 weeks for funkier flavor).
107Allow sauerkraut to ferment for 3-4 weeks (3 weeks for crunchy, 4 weeks for funkier flavor).
108Allow sauerkraut to ferment for 3-4 weeks (3 weeks for crunchy, 4 weeks for funkier flavor).
109Top and tail zucchini, then cut straight down the middle and slice on an angle relatively thick.
110Top and tail zucchini, then cut straight down the middle and slice on an angle relatively thick.
111Top and tail zucchini, then cut straight down the middle and slice on an angle relatively thick.
112Sauté zucchini in a hot pan with a little olive oil and salt.
113Sauté zucchini in a hot pan with a little olive oil and salt.
114Sauté zucchini in a hot pan with a little olive oil and salt.
115Season the sautéed zucchini with vinegar (e.g., apple cider, cherry, Chinese black, or coconut vinegar) to balance flavor and aid preservation.
116Season the sautéed zucchini with vinegar (e.g., apple cider, cherry, Chinese black, or coconut vinegar) to balance flavor and aid preservation.
117Season the sautéed zucchini with vinegar (e.g., apple cider, cherry, Chinese black, or coconut vinegar) to balance flavor and aid preservation.
Ingredients
rice
rice
rice
Japanese spice mix (Togarashi)
Japanese spice mix (Togarashi)
Japanese spice mix (Togarashi)
lime zest
lime zest
lime zest
lime juice
lime juice
lime juice
black beans
black beans
black beans
pinch salt
pinch salt
pinch salt
3 bay leaves
3 bay leaves
3 bay leaves
1 onion, peeled and ends off
1 onion, peeled and ends off
1 onion, peeled and ends off
4 cloves garlic, crushed
4 cloves garlic, crushed
4 cloves garlic, crushed
salmon
salmon
salmon
olive oil
olive oil
olive oil
salt
salt
salt
ground fennel
ground fennel
ground fennel
ground white pepper
ground white pepper
ground white pepper
chicken
chicken
chicken
Old Bay seasoning
Old Bay seasoning
Old Bay seasoning
1 kilo ground beef
1 kilo ground beef
1 kilo ground beef
Ras el hanout spice blend
Ras el hanout spice blend
Ras el hanout spice blend
kimchi
kimchi
kimchi
peeled and deveined prawns (shrimp)
peeled and deveined prawns (shrimp)
peeled and deveined prawns (shrimp)
Tajin (Mexican spice blend)
Tajin (Mexican spice blend)
Tajin (Mexican spice blend)
1 whole lemon juice
1 whole lemon juice
1 whole lemon juice
1.7 kilos cabbage
1.7 kilos cabbage
1.7 kilos cabbage
34 grams cooking sea salt
34 grams cooking sea salt
34 grams cooking sea salt
caraway seeds
caraway seeds
caraway seeds
zucchini (courgette), top and tail removed, cut diagonally
zucchini (courgette), top and tail removed, cut diagonally
zucchini (courgette), top and tail removed, cut diagonally
apple cider vinegar
apple cider vinegar
apple cider vinegar
cherry vinegar
cherry vinegar
cherry vinegar
Chinese style black vinegar
Chinese style black vinegar
Chinese style black vinegar
coconut vinegar
coconut 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.