Week 3 – Flavour Town



Welcome to Flavour Town. Population you.

Your flavour is hiding in your cupboard. Oil, tamari, vinegars, miso, salt, pepper, dried herbs, spices, nuts, seeds.

Your flavour is hiding in your fridge. Cheese, yoghurt, pickles/quickles, ferments (sauerkraut, kimchi), olives, semi-dried tomatoes.

Your flavour is hiding in your food. In season food has more flavour.

Your flavour can be as simple as making a dressing. Make that dressing so delicious, it doesn’t matter what’s under it.

In the ‘Past Class’ of Week 2, I demo an awesome Nutty Satay Dressing.

So much of what I could say on flavour is in the guides in The Library.

Here’s a list of exploring in order of reading preference – however go where ever you’re drawn to.

  • Flavour Town guide

  • Fuck off delicious dressings + dips that will rock your socks + your tastebuds recipe book

  • Get Your Shit Together recipe book

  • I have 20 minutes recipe book


Lesson 1: Flavour Town



We made a delicious braised beef in spices, tamari and carrots, with coconut rice. Plus we made my favourite Magic in a Cup (secret instant broth).

Please don’t put this broth on the shelf and palm if off because it’s too easy. We humans do that shit. We make it hard. Take it and run with it! Need a quick lunch? You got it. Need some extra flavour in your soup or stew or slow cooker? You got it.

Now, let’s think about how all those salty, sweet, coconutty, limey flavours can be used elsewhere? Hmmmmmm…

  • Salad dressing

  • To favour a pot of beans

  • A marinade

  • Roasted veggies (miso roasted eggplant)

These flavour bombs are already hiding in your cupboard, all we had to do was 1) know they were there 2) use them.

What to do now you’ve cooked all this deliciousness

  • Eat it!

  • You could make San Choy Bow style wraps. I had the vision of some big silverbeet leaves lightly steamed, then shredded veggies, beef, rice etc added in there.

  • Use your freezer. You don’t need to eat everything you make straight away, freeze in snaplock bags or your containers of choice. I often to say to cook for future you! For those times you’ll be lazy, sick or just so darn busy.

  • Shelf life (if you cook on Sunday)
    Coconut rice – 2-3ish days, good til Tues/Wed night
    Beef – 3-4ish days, good til Wed/Thurs night
    As always, use your smell if things smell funky they are.

Lesson 2: Simple Flavour Tips

I wrote this post with 4 actionable and simple flavour tips you can make to jazz up your meals. 


The Flavour Town Guide

Let’s talk about flavour.

Download your copy of The Flavour Town guide

Chicken + Avo Salad (done for you recipe)


Recipe from Kitchen Saucery – Savoury 


  • 3 cups mixed greens, shredded (cabbage, rocket, baby spinach, radicchio)

  • 1 ripe avocado, stone removed, diced

  • 2 handfuls leftover roast chicken, shredded or chopped OR a tin of beans OR a tin of tuna/salmon

  • 3 tbsp extra virgin olive oil

  • 1/2 lemon juice and zest

  • Small handful mixed herbs, torn (chives, parsley, mint, basil, dill)

  • Sea salt and freshly cracked pepper


  1. Add cabbage/greens to bowl.
  2. Mash the avocado slightly in the bowl, then add roast chicken, olive oil and lemon juice/zest and mix well.
  3. Top with fresh herbs.
  4. Season with salt and freshly cracked pepper.
The Gammo's Yellow Rice (done for you recipe)

The Gammo’s Yellow Rice

Recipe from Get Your Shit Together


  • 1 tbsp coconut oil or extra virgin olive oil
  • 1 onion, diced
  • 1 tbsp turmeric powder
  • 1 cup basmati rice
  • A good pinch of salt
  • 1 1⁄2 cups water


  1. Optional – Soak basmati rice overnight or for minimum 1 hour. Rinse well under cold water.
  2. In a pot, heat coconut oil on medium heat. Add onion, sautee gently for 10 mins.
  3. Once onion is beautifully fragrant and translucent, add rice and turmeric powder. Cook for 1 minute, making sure rice doesn’t stick to bottom of pan. This helps crispy up the rice a little bit.
  4. Add water, bring to boil (that’s lots of big bubbles in the pot, as opposed to simmering, which is lots of little bubbles).
  5. Boil with lid on for 5 minutes. During this time the rice will soak up most of the liquid.
  6. Reduce heat to low, with lid on, gently cook for 15 – 20 minutes.
  7. Once 15 minutes is up, rice will be ready to go. Use a spoon/spatula to scrape up the crunchy bits on the bottom of the pan, they’re the best.
Weekly Review Worksheet

How to use this worksheet

This worksheet is a reflection tool for you to get the most out of each week. It should take you around 5-10 minutes to complete, (it may take longer in the beginning) once you’ve watched the classes.

This isn’t mandatory and I won’t be checking up on you.

If you’d like to email me your worksheets (lou@lunchladylou.com.au), I’d be so excited to take a look at them. I love learning everyone’s lessons, their AHA moments and what really landed in the class.

Use this as a chance to review what you’ve done each week. Reviewing our actions helps us retain information we’ve learnt. It also acts as a nice reminder when you go to make these recipes again and you can’t remember a certain step you added from your past cook.

I recommend for each class, printing the ingredients list so you can take notes during each class.

To edit: You will need to save a copy of this worksheet to your computer.