MEAT

Mince frying pan 20mins, season

Steak 55°C m-rare

Chicken 74°C internal temp

Pork 75°C internal temp

VEG

Tenderstem broccoli split stems, oil/season, 12m 200°C

Butternut squash / Sweet potato cube, oil/season, 35m 200°C

Aubergine 1cm slices, oil/season, 35m 200°C

Chips mandolin, oil/season, ground rosemary, 35m 200°C

GRAINS

Bulgur wheat 1.5 cups stock per cup bulgur. 1m simmering, 15m off heat

Rice fry 1m, 1 cup water per cup rice + half a cup, season, 15m simmering, 5m rest lid on

SEASON

Harissa paste hot chilli, 1tbsp per meal for 2

Garlic clove grate, fry 30s then cook into the dish

UPF

Cold-pressed oil = "virgin", crushed and filtered only

Flatbreads 200g plain flour, 100mL water, pinch salt, 2tbsp oil. Flour + salt + water = dough. Oil and 5m knead. Four flat patties. Fry 2m per side, longer for crisp.