Why preparation is key

Doing a bit of preparation the night before or earlier in the day can mean meals are more nutritious, less expensive and less stressful! Chef Ben Bayly has freshened a Kiwi classic – his dad’s cauliflower cheese recipe – and teamed it with some healthy, homemade baked beans and sausages. Yum!


½ cup haricot beans
1 tin tomatoes crushed
3 fresh garlic cloves
1Tbsp coconut oil
1Tbsp fresh basil
1Tbsp parsley
Salt and pepper
1. Cover beans with water and leave in the fridge overnight to soak.
2. Drain the water off the beans and place into a saucepan with a little fresh water.
3. Cook on the stove for 20 mins or until tender.
4. For the sauce, sauté garlic in coconut oil.
5. Add parsley, basil and tomatoes.
6. Simmer for 5 minutes.
7. Drain the beans and add to the tomato sauce.
8. Bake 160°C for one hour.
1 cauliflower
1Tbsp chives
50g flour
50g butter
1 litre milk
2 cups green vegetables
100g cheddar cheese
50g parmesan cheese
100g mozzarella cheese
1. Boil cauliflower in salted water for 5 minutes.
2. Break into florets, add pepper and chives then set aside.
3. For the roux, melt the butter in a sauce pan.
4. Add the flour and stir over a low heat until cooked, approximately for 5 minutes.
5. Pour warmed milk into the flour slowly; adding the milk all at once will cause the sauce to be lumpy.
6. Cook out for 5 minutes and then add the cheese.
7. Cook until all the cheese has melted.
8. Sauté any green vegetables of your choice.
9. Once the vegetables are cooked, add them to the cauliflower.
10. Pour over the cheese sauce, enough to coat all of the vegetables and cauliflower.
11. Spoon into individual dishes and pour over a little more sauce.
12. Sprinkle with bread crumbs and bake at 200°C for 5-10 minutes.
1 pack caul fat
1.6kg chuck steak
400g pork cheek
20g salt
¼ loaf of bread
½ cup milk
25g rice flour
1/4 cup of fresh herbs
1. Soak bread in milk
2. Mince the bread, steak, pork cheeks and herbs.
3. Place into a mixing bowl and add the salt and rice flour.
4. Mix until all ingredients are combined.
5. Lay the caul fat out on a chopping board.
6. Place a small handful of the mixture onto the caul fat and wrap up.
7. Cut off any excess fat.
8. Fry in a little coconut oil, seam down, in a hot pan.
9. Cook for 10-15mins.
Grated parmesan cheese
1. Spoon baked beans into a serving dish.
2. Place sausages on top of the beans.
3. Grate over a little parmesan cheese.
4. Serve cauliflower on the side with a sprinkle with chives.

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