Done Sunday night
- Beans: cooked, in the fridge in their liquid.
- Farro: cooked, unsalted, in the fridge.
- Safa's ½ cup of plain beans — check it was pulled before the salt.
What Monday needs — about 15 min
- Boil 6 eggs (card below) and shave the cabbage. That is all Monday uses.
- Tuesday's khichdi is cooked from scratch that evening and needs no prep.
- The oven run and the tali sauce must be done before Wednesday.
Oven — 425°F, sweet potatoes first
~2 min active, 45–55 min
- Safa's snack for the week: 3 whole sweet potatoes, pierced all over.
- Straight on the rack, no oil, no salt. 45–55 min, until a knife slides through.
Oven — three sheets at 425°F
~10 min active, 35 min
- Cut first. Set a handful of squash and carrot aside unoiled — Safa's.
- Sheet A (Wed): 1 lb sprouts halved, broccolini, oil, salt. 25 min.
- Sheet B (Wed): winter squash in ¾-in cubes, oil. 35 min.
- Sheet C (Wed): 1 lb carrots in sticks, oil. 30 min.
- Safa's unoiled handful roasts on its own corner, same 425°F run.
- Cool fully before boxing.
Blender — tali sauce
~5 min · needed Wednesday
- ¼ cup olive oil · ¼ cup water · ¼ cup nutritional yeast
- Juice of 1 lemon · 3 garlic cloves
- ⅓ cup cooked beans · ½ tsp mustard powder · ⅛ tsp cayenne
- ¼ tsp each cumin, curry powder, turmeric, salt, garlic salt, onion salt
- Blend a full minute. Loosen with water when it thickens.
Eggs — stovetop
~2 min active · needed Monday and Wednesday
- 6 eggs: boiling water, 9 min, into cold water.
- Store unpeeled.
Shred and chop
~11 min · cabbage needed Monday
- Cabbage: shave the half thin. Bag dry and undressed.
- Fennel: shave half with the cabbage (Mon–Wed). Keep half whole for Thu.
- Spring onions: slice both bunches, jar with a paper towel.
Safa's box — bag the week
~5 min · after the oven run
- Bag separately: ½ cup plain beans · 1 cup plain farro.
- Bag the unoiled squash and carrot sticks from their corner of the oven.
- The 3 roasted sweet potatoes: skins off once cool.
- Half mashed into a tub, half in finger strips. Bag both.
- Label everything. No honey, no whole nuts.
Mon — shakshuka, eggs, beans, farro
10 min hands-on
- Grab: shakshuka · 4 raw eggs · 1 boiled egg · beans · farro · cabbage · Safa's box
- Warm the shakshuka in a skillet.
- Stir in ¾ cup beans. Make 4 wells, crack an egg into each.
- Cover, 8 min, until the whites set. Serve over warm farro.
- Dress a handful of cabbage with lemon, oil and salt on the side.
- Safa: chopped boiled egg, plain farro, her plain beans.
Tue — khichdi + mast-o-khiar
10 min hands-on
- Grab: moong dal · rice · yogurt · 2 cucumbers
- Rinse ¾ cup moong dal + ½ cup rice. Instant Pot with 4 cups water, ½ tsp turmeric.
- 12 min high pressure, natural release.
- Scoop Safa's portion out unsalted. Plus half a cucumber, peeled, in spears.
- Then salt the pot to taste.
- Mast-o-khiar: grate 1½ cucumbers, squeeze dry, 1 cup yogurt, dried mint, salt.
Wed — tali bowl
8 min hands-on
- Grab: farro · beans · roasted veg · tali sauce · 2 boiled eggs
- Also: cabbage · yogurt · Safa's box
- Microwave the roasted veg 2 min if you want the bowl hot.
- Dress a handful of cabbage with lemon, oil, salt; layer farro, beans, veg, cabbage.
- Halved boiled egg on top. Tali sauce over everything.
- Safa: her squash and beans, farro, a little yogurt. No tali sauce.
Thu — cod baked in shakshuka
12 min hands-on · 30 min oven
- Grab: 2 cod fillets (thawed) · shakshuka · raw carrots · ½ fennel bulb · lemon
- Carrots in sticks, fennel in wedges, oil, salt. 425°F, 15 min.
- Cut a thumb of raw cod off for Safa; bake it plain on a square of foil.
- Shakshuka ½ in deep in a baking dish, the rest of the cod settled in, sauce over.
- Into the same oven. 12–15 min, until it flakes. Check at 12. Lemon at the table.
- Safa: her plain cod, a carrot from her box.
Fri — sardine & arugula pasta
12 min hands-on
- Grab: 6 oz pasta · 2 tins sardines · arugula · lemon · capers · spring onions
- Boil the pasta, reserving 1 cup water. Set aside a handful + 1 rinsed sardine for Safa.
- Warm the rest of the sardines in their oil, 2 tbsp capers, sliced spring onion.
- Toss with the pasta, a splash of the water, juice of 1 lemon.
- Fold 2 handfuls of arugula through off the heat.
- Safa: her plain pasta, the rinsed sardine flaked through.