FARM BOX RECIPES AND MEAL PLANS

MEAL PLAN - OCT 16, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. ZUCCHINI & CARROT SLICE

 

Serves 6

  • 1 brown onion, diced
  • 1 carrot, grated
  • 1 zucchini, grated
  • 5 eggs whisked
  • 1 teaspoon baking powder
  • 2/3 cup grated cheddar (optional)
  • salt and pepper to taste

Preheat oven to 180 degrees. Line a square baking dish with baking paper.

Place all the ingredients in a bowl and mix well.

Pour mixture into baking dish and bake for 30minutes until nice and golden.

 

2. CHICKEN, SWEET POTATO & ASPARAGUS

 

Serves 4

  • 500g chicken breasts
  • 1 tablespoon olive oil
  • Salt and ground fresh black pepper
  • 3 garlic cloves, minced
  • 1 medium sweet potato, peeled and diced
  • ½ cup chicken broth or water
  • 225g fresh asparagus (the spears should be cut at a diagonal in 2.5cm pieces)
  • ½ teaspoon fine sea salt
  • ½ teaspoon freshly ground black pepper

Cut the chicken into small pieces and season with salt and pepper.

In a pan over medium heat, add olive oil, garlic and chicken. Sauté the chicken for about 7-10 minutes or until it is cooked though. Don’t forget to stir well. Set chicken aside.

 In the same pan, add the sweet potato and chicken broth.

Cook for about 7-10minutes or until the sweet potato is cooked. Add the asparagus and cook for about 4-5 minutes. Season with salt and pepper.

 

3. BAKED MUSHROOM & BROAD BEAN RISOTTO

 

Serves 2

  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 150g mushrooms, roughly chopped
  • 1/2 cup broad beans
  • 3/4 cup Arborio rice
  • 560ml chicken stock
  • 1/2 cup grated parmesan
  • 1 tablespoon butter
  • sea salt and cracked black pepper

Preheat oven to 180°C. Heat the oil in a large non-stick frying pan over medium heat. Add garlic, mushrooms and broad beans and cook for 5 minutes or until browned. 

Place in a 5 cup-capacity (1.25L) ovenproof dish with the rice and stock and stir to combine. Cover tightly with aluminum foil and bake for 40 minutes or until most of the stock is absorbed and rice is al dente. 

Stir through the parmesan, butter, salt and pepper.

 

4. ONE PAN SALMON & BROCCOLI

 

Serves 4

  • 4 green shallots, trimmed, thinly sliced
  • 2 garlic cloves, crushed
  • 1 long fresh red chilli, thinly sliced
  • 2 teaspoons finely grated fresh ginger
  • 60ml soy sauce
  • 2 tablespoons honey
  • 1 teaspoon sesame oil
  • 4 x 200g skinless salmon fillets
  • 500g broccoli, cut into florets
  • 1 tablespoon olive oil

Combine the shallot, garlic, chilli, ginger, soy sauce, honey and sesame oil in a large glass dish. Add the salmon fillets and turn to coat. Set aside for 30 minutes to marinate.

Meanwhile, preheat oven to 200c. Line a baking tray with baking paper. Place the broccoli in a bowl, toss with olive oil and season. Place the prepared tray and roast for 15 minutes.

Push the broccoli to the sides of the tray. Place the salmon fillets in the centre of the tray and drizzle the marinade. Roast for a further 12-15 minutes or until the salmon is cooked through.

 

5. BALSAMIC ROASTED VEGETABLES

Serves4

  • 2 carrots, peeled
  • 1 large sweet potato, peeled
  • 1 red onion
  • 150g mushrooms
  • 2 zucchini
  • 1 head garlic, individual cloves removed and separated

Dressing

  • ¼ cup olive oil
  • 3 Tbsp. balsamic vinegar
  • 1 tsp. dried basil
  • ½ tsp. black pepper
  • 2 tsp. salt
  • 1 tsp. dried mixed herbs


Preheat oven to 200c.

Add all dressing ingredients to a container with a tightly fitting lid and shake to mix well. Let sit while cutting vegetables.

Cut all vegetables into 2.5cm pieces. Shake dressing and pour half of it over the carrot and potato. Toss to coat. Spread over a baking sheet and put in oven. Set timer for 15 minutes.

While carrots and sweet potatoes are baking, toss the more fragile vegetables in remaining dressing. Spread out in a separate baking pan.

After carrots and potatoes have cooked for 15 minutes, remove from oven and stir. Put both pans back in oven and cook for an additional 20 - 25 minutes, removing the pans half way through to stir again. If mushrooms are releasing liquid, drain it from the pan before putting back into the oven.

Once veggies are all cooked through, remove from oven, toss together, and serve.

 

 

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MEAL PLAN - OCT 9, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

Thanks FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

 

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. SUPER GREEN SOUP

 

Serves 2-3

  • 1 tablespoon olive oil
  • 1 garlic clove, crushed
  • 1 bunch asparagus, roughly chopped
  • 1 head of broccoli florets
  • 1 handful fresh parsley
  • 1 spring onion, roughly chopped
  • 2 handfuls spinach
  • 1 cup water
  • 1 tablespoon Miso paste
  • Sea salt to taste
  • 1 tablespoon pumpkin seeds

Heat the oil on medium heat and add the garlic, onions and pinch of salt and sauté until soft. Add the greens, water and miso paste.

Cover and simmer gently until just tender. Using a blender of hand blender, add the pumpkin seeds and some more olive oil. Blend until smooth and creamy. Season to taste.

 

 2. EGGPLANT PARMAGIANA

 

Serves 4

  • Olive oil, for frying
  • 2 eggplant, sliced 1/4 inch thick
  • Sea salt
  • 360ml tomato passata
  • 340g shredded fresh mozzarella
  • Oregano leaves


Preheat oven to 200°C. Fill a large cast iron skillet with 1/2 inch oil and heat over high heat until shimmering. Working in batches, fry eggplant slices, turning, until browned on both sides, about 5 minutes. Transfer fried eggplant to a paper towel–lined half sheet pan and sprinkle with salt. Repeat with remaining eggplant, topping up oil as needed.

In a baking dish, arrange a layer of eggplant slices. Top with a thin layer of tomato sauce, followed by shredded mozzarella and oregano leaves. Continue layering eggplant, sauce, cheese, and herbs to fill baking dish. Do not add oregano to the top layer.

Bake eggplant Parmesan until bubbling and browned on top, about 20 minutes. Let stand for 10 minutes to reabsorb juices. Sprinkle with oregano leaves and serve.

Note / you can make a bolognese sauce to add to the layers as well.

 

3. SUPER GREEN CORN CAKES

Serves 4

  • 2 spring onions
  • 2 cloves garlic
  • 1 handful fresh parsley
  • 1 handful spinach
  • 1 small head broccoli
  • 2 handfuls corn kernels
  • 1/2 block goat or fetta cheese, crumbled
  • 3 eggs
  • 2-3 heaped tablespoons flour
  • seasoning to taste
  • 2-3 tablespoons coconut oil or olive oil for frying

Steam corn and cut kernels off.

Place onion, garlic, herbs and baby greens into a food processor and process until finely chopped. Add the broccoli and pulse to a fine chop.

Beat eggs in a large bowl and add broccoli mix, corn kernels and feta. Add one tablespoon at a time of flour to a thickish consistency. Season really well.

Gently heat oil in a non-stick pan.

Add tablespoons of the mixture, flattening down with a spoon, and cook gently until golden each side.

Drain on paper towel.

Delicious with poached eggs on top.

 
4. SPICED CARROT & RED LENTIL SOUP

 

Serves 4

  • 2 teaspoons cumin seeds
  • pinch chilli flakes
  • 2 tablespoons olive oil
  • 600g carrots, washed and coarsely grated
  • 140g red lentils
  • 1L hot vegetable stock
  • 125ml milk
  • Plain yoghurt

Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices.

 

5. 15 MINUTE FISH PARCELS WITH BEANS

 

Serves 4

  • 4 x white fish fillets
  • beans top and tailed
  • 1 lemon, juiced
  • 1 garlic clove, minced
  • 4 x small knobs of butter
  • fresh herbs of choice

Place 4 sheets of baking paper on a tray. Place the fish in the middle of the paper and then place on each fish some butter, lemon juice, garlic and fresh herbs. Top with some green beans.

Tightly fold down the paper long ways, then each end towards the centre.

Either steam, bake or bbq the fish. Cooking time will vary depending on size of fish 5-10 minutes.

 

 

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MEAL PLAN - SEPT 25, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. GREEK BROCCOLI SALAD

 

Serves 4

  • 1 large bunch of broccoli, florets removed and sliced into small, bite-sized pieces
  • ⅓ cup roughly chopped sun-dried tomatoes
  • ¼ cup chopped shallot or red onion
  • ¼ cup crumbled feta cheese or thinly sliced kalamata olives
  • ¼ cup sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup or agave nectar
  • 1 clove garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon salt, more to taste

In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives and almonds.

In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well. For best flavour, let the salad rest for 30 minutes before serving.

 

2. BOK CHOY AND CHERRY TOMATO SALAD

 

Serves 2

  • 2 heads of bok choy, washed and sliced
  • 1 punnet cherry tomatoes, halved (fresh or roasted)
  • 1 tablespoon capers
  • 1 tablespoon olive oil
  • 1/2 lemon squeezed

Steam the bok choy for a couple of minutes. Transfer into a bowl of iced water for 1 minute and then rinse.

Place in a bowl and add the cherry tomatoes and capers. Toss with the oil and lemon.

A beautiful light salad to have with some grilled fish.

 

3. ONE PAN SALMON & ZUCCHINI

Serves 4

  • 4 zucchini, chopped
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper, to taste

For Salmon

  • 2 tablespoons coconut sugar or honey
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Salt and freshly ground black pepper, to taste
  • 4 salmon fillets
  • 2 tablespoons chopped fresh parsley leaves

Preheat oven to 200 degrees. Lightly oil a baking sheet or coat with non-stick spray.

In a small bowl, whisk together sugar/honey, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside. 

Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.

Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes (or until cooked through).

Serve immediately, garnished with parsley, if desired.

 

4. ONE PAN CHICKEN & POTATOES

 

Serves 4

  • 2 cloves garlic, crushed
  • 1cm piece ginger, finely grated
  • 1/2 teaspoon chili powder (optional)
  • 2 teaspoons fresh thyme leaves
  • 1 tablespoon dried oregano
  • 1/3 cup chicken stock
  • 1/3 cup lemon juice
  • 1/3 cup orange juice
  • 500g potatoes
  • 1 brown onion, finely chopped
  • 8 chicken thighs (skin on)
  • 1 teaspoon paprika
  • 1 small orange, sliced
  • 1 lemon, sliced
  • 1 tablespoon olive oil
  • salt and pepper

Preheat oven to 200 degrees

Combine ginger, garlic, chili, thyme, oregano, stock, lemon and orange juice.

Cut 2mm-thick slices into the top of each potato, being careful not to cut the whole way through.

Sprinkle onion over the base of a roasting pan. Top with chicken. Arrange potatoes between chicken pieces. Pout the stock mixture over the chicken and potatoes. Sprinkle with paprika. Top with the orange and lemon slices. Drizzle wit oil. Season well with salt and pepper.

Bake for 60 minutes, basting with stock mixture during cooking. Cook until chicken is golden and potatoes are cooked through.

 

5. SPINACH & CARROT MUFFINS

 

Makes 12 muffins

  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 5 teaspoons ground cumin
  • 100g baby spinach, stalks removed
  • 250g self-raising flour
  • 1 teaspoon bicarbonate soda
  • 2 eggs
  • 250g natural yoghurt
  • 100g carrot, grated
  • 25g pumpkin seeds

Line a 12-hole muffin tin with cases. Preheat oven to 190 degrees.

Heat the oil in a pan and cook onion for 5 minutes until softened. Add the cumin and cook for a few more minutes. Add the spinach with 4 tablespoons hot water and cook for 1 minute (the liquid will evaporate). Remove from the heat and leave to cool for a few minutes.

Put the flour, bicarb soda and cooled onion mixture in a large bowl. Mix the eggs and yoghurt together and add to the bowl with carrot and pumpkin seeds. Gently mix, then spoon into the cases and cook for 20-25 minutes until golden brown and firm to touch.

 

 

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MEAL PLAN - SEPT 18, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. HEALTHY SAUSAGE ROLLS

Makes approx 12

  • 500g chicken mince
  • 1 grated carrot
  • 1 small onion, chopped finely
  • 1 clove garlic, crushed
  • 2 teaspoons smoked paprika
  • 2 tablespoons chopped fresh herbs
  • salt and pepper to taste
  • 1 packet mountain bread wraps
  • 1 egg, beaten

Combine all ingredients well, except egg and wraps.

Slice each wrap in half across the centre. Lay one line of mix down the side of one wrap halves. Roll tightly just as you would making pastry sausage rolls. Brush the edge with egg and seal tightly.

Slice rolls into desired portions and lay on a baking tray lined with non-stick paper, sealed edge side facing down. Brush the top with the egg mix and sprinkle with sesame seeds (optional).

Bake at 180 degrees until golden (20-30 mins)

 

2. MEXICAN BBQ CHICKEN WITH CORN

Serves 4

  • 1 whole chicken, butterflied
  • 1/2 bunch coriander
  • 1-2 teaspoons smokey paprika
  • 2 cloves garlic
  • 1 teaspoon cumin powder
  • 1 teaspoon oregano
  • 1 deseeded chili or chili powder
  • 1 lime
  • salt
  • a few pepper corns
  • 1 teaspoon extra virgin olive oil
  • corn

Preheat oven, grill or bbq to 200 degrees. Cut 2-3 slits into the skin in each section of the chicken.

Pound the coriander stems, paprika, chili, pepper, oregano, salt, garlic and cumin in a mortar and pestle. Add a splash of olive oil and the juice of 1/2 lime and mix well. Alternatively chop everything finely and combine in a bowl.

Rub spice paste all over chicken into slits. Place on a preheated oven tray and into a hot oven, under a hot grill or on the BBQ, turning when needed until cooked through and caramelised lightly. Rest.

Cut into 4-8 chicken pieces and place on a serving platter and squeeze over remaining 1/2 lime and sprinkle generously with fresh coriander leaves.

Serve with grilled corn

 

3. SWEET POTATO, CORN & BLACK BEAN SALAD

Serves 4-6

  • 1 cup raw quinoa
  • 2-4 sweet potatoes (1.5-2kg) cut into 2cm chunks
  • 1 tablespoon olive oil
  • salt and pepper
  • 2 corn cobs, husks removed
  • 1 can black beans, rinsed and drained
  • 1/4 red onion, finely chopped
  • 1 bunch coriander or parsley, finely chopped
  • 1 tablespoon olive oil
  • a good squeeze of lemon or lime juice

Cook quinoa by absorption in 1 3/4 cups of water and a pinch of salt.

Pour the cooked quinoa into a large bowl or tray and allow to cool.

Preheat oven to 180 degrees.

Toss the sweet potato in the olive oil, salt and pepper and place on a lined baking tray and bake for 30 minutes.

Grill corn on a hotplate until slightly blackened. Allow the corn to cool and remove kernels with a sharp knife.

Mix the quinoa, sweet potatoes, corn, black beans, onion and herb in a large bowl.

Dress the salad with the olive oil and lemon or lime juice. Add salt and pepper to taste and mix gently until all combined.

 

4. SUDANESE VEGES 

Serves 4

  • 1 red onion, cut into thin wedges
  • 600g pumpkin, peeled and de seeded and cut into chunks
  • 1 eggplant, cut into cubes
  • 1/3 cup olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon cinnamon
  • 1 teaspoon salt
  • 1/2 teaspoon chilli flakes
  • 2 cans chopped tomatoes
  • 1 can chickpeas, drained and rinsed

Preheat oven to 220 degrees

Mix together all the vegetable spices and salt in a small bowl.

Combine onion, pumpkin and eggplant in a large roasting pan.

Drizzle with oil and sprinkle with spices then toss to combine.

Roast 30 minutes.

Pour the tomatoes over the vegetables and roast for a further 15 minutes.

Remove the vegetables from the oven. Stir in the chickpeas and let it sit for 5 minutes before serving.

Delicious with grilled chicken or lamb

 

5. PALEO PUMPKIN BREAD

 

Makes 12 slices

  • 5 cups blanched almond meal
  • 1/2 cup LSA mix
  • 4 eggs
  • 1/4 cup macadamia or coconut oil
  • 1 teaspoon baking powder
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon raw honey, maple syrup or rice malt syrup
  • pinch salt
  • pinch nutmeg and / or cinnamon
  • 2 cups grated pumpkin
  • 1 tablespoon pumpkin seeds and / or sesame seeds

Combine wet ingredients in a bowl. Add the dry ingredients and mix well.

Grease or line a loaf tin with baking paper. Pour in batter and press down smoothly. 

Sprinkle over seeds.

Bake at 160-170 degrees for 1 to 1.5 hours. Check after 1 hour with a skewer and continue cooking until it comes out clean.

This is great with either savory or sweet toppings such as nut butters, jam, honey and tahini, avocado or is the perfect accompaniment to soup or a cooked breakfast.

Can be sliced and frozen, ready to toast and serve at a moments notice.

 

 

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MEAL PLAN - SEPT 11, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

 

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. OKONOMIYAKI (JAPANESE PANCAKES)

 

Makes approx 12

  • 2 cups flour
  • 1 cup cold water
  • 2 teaspoons soy sauce (or tamari)
  • 4 eggs, lightly beaten
  • salt to taste
  • 4 spring onions, finely chopped
  • 2 carrots, grated
  • 4 cups finely shredded wombok
  • oil for frying

Sauce

  • 1/4 cup mayonnaise
  • 5 tablespoons sweet chili sauce
  • 5 tablespoons of soy sauce

In a bowl mix flour, water and soy sauce. Add eggs and salt. Mix thoroughly with a whisk until the batter is smooth. Mix in the vegetables and make sure they are well coated in the batter.

Heat oil in a large frypan. Place spoonfuls of the mixture into the oil and flatten slightly with the back of a spoon.

Cook for 2 minutes on each side or until golden.

Drain on a paper towel.

Whisk the sauce ingredients together and drizzle over the pancakes or serve on the side.

 

2. PASTA WITH BROCCOLI & SPINACH

 

Serves 4

  • 1 packet of preferred pasta
  • 2 tablespoons olive oil
  • 100g butter
  • 2 cloves garlic, crushed
  • 2 heads of broccoli, cut into small florets
  • 2 cups spinach, chopped
  • large handful parsley
  • Grated parmesan to sprinkle

Prepare your pasta as per package

To prepare the sauce place the olive oil, butter and garlic in a large saucepan and saute for a few minutes. Add the broccoli, spinach and herbs and stir for a few minutes until wilted and vibrant green in colour. Pour over the prepared pasta and toss until well combined.

3. PIZZA BIANCO WITH POTATOES, PARMESAN & ROSEMARY

Makes 3 large pizzas

  • 3 pizza bases
  • 3 handfuls spinach leaves
  • 100g parmesan cheese grated
  • 4 sprigs rosemary, finely chopped
  • 3 medium-to-large potatoes
  • 1/2 cup extra virgin olive oil.
  • salt and pepper

Pre-heat oven to 220 degrees.

Shred the spinach into fine strips and set aside.

Peel the potatoes, washing them as you go, and slice them very thinly and very carefully.

Tip the sliced potatoes into a large bowl and drizzle with most of the olive oil. Add the rosemary and salt and pepper, then mix together so that all the slices are lightly oiled.

Assemble the pizzas by arranging the slices of potato, overlapping slightly. Sprinkle most of the parmesan and then drizzle with the remaining oil.

Place the pizza in the oven for about 10 minutes or until the edges are very crusty and the cheese is bubbling.

Top each with a handful of the spinach and the remaining parmesan.

 

4. GREEN BEANS WITH BACON VINAIGRETTE

 Serves 4

  • salt and pepper
  • 500g green beans, trimmed
  • 6 slices bacon
  • 2 shallots, sliced
  • 2 tablespoons cider vinegar
  • 2 tablespoons whole-grain mustard
  • 2 tablespoons olive oil

Bring a large pot of water to a boil and add 1 tablespoon salt. Add the green beans and cook until just tender, 4 to 5 minutes. Drain and run under cold water to cool; transfer to a serving bowl.

Meanwhile, in a medium pan, cook the bacon over medium heat until crisp, 6 to 8 minutes; transfer to a paper towel-lined plate. Let cool, then break into pieces.

 

5. AVOCADO CHOCOLATE MOUSSE

 

Serves 4

  • 2 ripe avocados, skin and stone removed
  • 60g raw cacao
  • 125ml organic maple syrup
  • 125ml coconut cream
  • 60ml cold-pressed coconut oil
  • 1 teaspoon vanilla bean extract
  • pinch of sea salt

Combine avocado, cacao, maple syrup, coconut cream, coconut oil, vanilla and sea salt. Blend until smooth and creamy.

Divide into serving glasses and refrigerate for 2-3 hours to chill completely.

 

 

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MEAL PLAN - 4 NOV 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

 

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. SAUTÉED GREEN BEANS & TOMATO

 

Serves 3-4

  • 300g green beans, trimmed and cut into 2cm pieces
  • 5 cups water
  • 2 tablespoons butter
  • 1 tablespoon sugar
  • 5 teaspoons dried basil
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • punnet halved cherry tomatoes
  • 3 fresh basil leaves

Place beans and water in a saucepan; bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until crisp-tender.

Meanwhile, melt butter in a skillet; stir in the sugar, basil, garlic salt, salt and pepper. Add tomatoes; saute until tender. Drain beans; top with tomato mixture. Garnish with basil. 

 

2. CELERY TABOULLI

 

Serves 4

  • 1 cup bulgur wheat
  • 1/4 cup za'atar
  • 75 cups boiling water
  • Juice and zest of 1 to 2 lemons
  • 2 tablespoons olive oil
  • 1/2 cup finely chopped flat leaf parsley
  • Inner stalks of celery (including stalks with with leaves), finely chopped
  • 1 spring onion
  • salt and freshly ground pepper
  • plain greek yoghurt
  • 1/4 cup chopped toasted walnuts

In a large bowl, stir za’atar into bulgur wheat and pour boiling water over the mixture. Let sit until the water is completely absorbed, about 45 minutes. Meanwhile, zest and juice your lemon, chop your parsley, onions and celery, toast your walnuts.

When the wheat has absorbed all the water and cooled to room temperature, stir in zest and juice of one lemon (you might add more later) and 2 tablespoons of olive oil. Add in chopped parsley, onions, and celery and stir well. Taste. Add salt and pepper to taste, and adjust the rest of the seasoning to your taste.

To serve, scoop the tabouli onto a plate and add a tablespoon or so of plain yogurt. Sprinkle the yogurt with a tablespoon of the chopped walnuts.

Serve as a side dish with any protein.

 

3. ZUCCHINI & SALMON PATTIES

Serves 4

  • 2 zucchini, grated
  • 415g tin pink salmon, well drained and roughly broken
  • 1 teaspoon finely grated lemon zest
  • 2 eggs, beaten
  • 1/4 cup flour (of choice)
  • seasoning as required
  • olive oil for pan frying

Squeeze the excess water out of the grated zucchini to ensure the patties will be dry and won’t fall apart.

Place the grated zucchini in a bowl with the salmon, flour, lemon zest and eggs. Season well with sea salt and freshly ground black pepper and mix together well. Divide the mixture into six portions and shape each one into a patty.

Heat a little olive oil in a frying pan and fry half the patties over medium heat until lightly browned and cooked through, about 5 minutes on each side. Remove the patties from the pan and keep warm while cooking the remaining patties.

 

4. ROASTED BROCCOLI WITH CHILLI, GARLIC & PARMESAN

 

Serves 4

  • 2 heads of broccoli, chopped into large chunks
  • 4 tablespoons olive oil
  • 1 bird's eye chilli, sliced
  • 4 cloves garlic, peeled and lightly crushed
  • Salt and black pepper, to season
  • 2 tablespoons finely grated parmesan

Heat your oven to 220C.

Toss the broccoli in the oil, chilli and garlic and season well with salt and black pepper.

Spread out in a single layer on a lined baking tray and bake for 15-20 minutes, until the broccoli is charred and tender.

Transfer to a plate and scatter with the parmesan. (You can also bake the broccoli with the parmesan if you prefer.)

 

5. PUMPKIN SAVOURY PANCAKES

 

Serves 4 (makes 8 pancakes)

  • 1 cupchickpea flour (besan)
  • 3/4 cup pumpkin puree
  • 1/2 cup thinly shredded carrots
  • 1/2 cup chopped spring onions
  • 2-3 tablespoon chopped coriander
  • 1/4 cup soda water
  • 3/4 teaspoon crushed chili flakes (adjust to taste)
  • 1/2 teaspoon thyme
  • Salt to taste
  • 2-4 tablespoonsoil to cook pancakes

Combine all ingredients in a bowl except for soda water. Pour the soda water in and mix well until all combined. Add more soda water if it is too thick.

Heat the olive oil in a non stick pan. Spoon 2 tablespoons of the batter for each pancake. Cook on one side for 3-5 minutes until golden brown and then flip carefully to cook the other side. 

Repeat with the remainder of the batter and serve immediately.

Lovely served with a relish. 

 

 

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MEAL PLAN AUGUST 28, 2017 - ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. MEXI GRILLED CORN

Serves 2

  • 2 corn cobs, remove husk and clean well
  • Pink salt
  • Freshly ground black pepper
  • Parmesan (optional)

Mexi Mayo

  • 1/4 cup good quality whole egg mayo
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • Pinch cumin
  • 1 tablespoon fresh coriander, chopped

 Heat BBQ or grill on high.

Place corn on grill over high heat. Turn every 30 seconds or so until heated through and smoky.

For the mayonnaise combine everything in a small bowl.

To serve, remove corn from heat, sprinkle with salt and pepper and parmesan if desired. Sprinkle with fresh coriander and serve with the mayo on the side.

 

2. MEATBALLS & ZUCCHINI PASTA

Serves 4

  • 400g lean chicken mince
  • 400g lean beef mince
  • 1 tablespoon Italian seasoning
  • 1 egg
  • 2 teaspoon onion and garlic powder
  • 1/2 cup grated parmesan cheese (optional)
  • 1 tablespoons parsley finely chopped
  • 2 teaspoons salt
  • 1 teaspoon cracked black pepper
  • 1 jar tomato passata
  • 1 onion, finely chopped
  • 2 tablespoons olive oil
  • 2 garlic cloves, chopped
  • 12 basil leaves, torn
  • 1 teaspoon chilli flakes (optional)
  • 1-2 tablespoons balsamic vinegar
  • 4 zucchinis, spiralised

Combine meat, egg, onion and garlic power, Italian seasoning and cheese in a bowl. Combine and season well. Form mix into even sized meatballs.

Heat oil in a non stick frypan on medium heat. Fry meatballs so that they are golden on all sides and then remove from the pan.

Add onion to the pan and gently fry until translucent. Add garlic and chilli and cook for 30 seconds. Add passata sauce and basil and bring to a simmer. Return meatballs to the sauce and gently simmer for 20 minutes, stirring gently occasionally. Season with the balsamic vinegar to bring out the sweetness from the tomatoes.

Serve the meatballs with the zucchini pasta, fresh basil and parmesan.

3. VEGETARIAN SHEPHERD'S PIE

Serves 4

  • 500g potatoes
  • 500g carrots
  • 1/4 cup butter or olive oil
  • salt to taste
  • 1 onion diced,
  • 3 garlic cloves crushed
  • fresh or dry thyme to taste
  • 1 jar tomato passata
  • 1 cup veggie stock
  • 1 cup filtered water
  • 2 tablespoon tomato paste
  • 2-3 tablespoons Worcestershire sauce
  • 1/2 cup red wine
  • 1 carrot diced finely
  • 2/3 cup peas
  • 2/3 cup spinach

Peal, chop and steam potatoes and carrot until tender. Drain and mash with the butter or oil and season with salt and pepper to taste. 

Meanwhile pan fry onion, garlic and thyme until soft. Add tomato paste and continue stirring for another minute. Add sauce, lentils, stock, wine, water and carrot.

Simmer uncovered for about 20 minutes, stirring occasionally, until lentils are soft.

Add peas and spinach and continue cooking for another 5 minutes.

Spoon into oven proof dish and spread the mashed veg evenly on top. 

Bake in hot oven uncovered until golden. Remove from oven and allow to rest for 10 minutes before serving.

 

4. BROCCOLI & SHREDDED CHICKEN SOUP

Serves 4 

  • 5L chicken stock
  • 2 chicken breasts
  • 2 tablespoons extra virgin olive oil
  • 4 garlic cloves, sliced
  • 4 eschalots
  • 3 heads broccoli, chopped
  • ½ cup pure, thin cream or coconut cream

Place 500ml chicken stock and 2 cups (500ml) water in a saucepan over medium heat and bring to a simmer. Add chicken and simmer 15 minutes until tender.

Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the garlic and eschalots and cook for 2-3 minutes until softened, then add the broccoli and cook for a further 2-3 minutes.

Add the stock which poached the chicken, setting the chicken aside, plus the remaining 1L stock. Bring to a simmer and cook for 10 minutes or until the broccoli is tender.

Use a stick blender to process the soup, then add the cream and process again to combine. Season to taste.

Serve in bowls topped with shredded chicken breast.

 

5. SPINACH AND POTATO PIE

Serves 6

  • 500g potatoes, peeled
  • 1 medium onion
  • 270g frozen filo pastry, defrosted
  • 3 tablespoons olive oil
  • 200g ricotta
  • 150g spinach, washed
  • 2 cloves garlic, crushed
  • pinch grated nutmeg

Cut the potatoes and onion into very thin slices. Preheat oven to 180 degrees. Lay the filo pastry onto a clean worktop and cut sheets in half. Brush a 20cm loose-bottomed, fluted flan tin with the oil, then lay a sheet of pastry in the base, allowing a little to hang over the edges. Brush lightly with oil, continue to layer up until most of the pastry has been used. Leave 4-5 pieces for the top.

Add layers of potato, onion, ricotta and spinach, seasoning and sprinkling with crushed garlic and nutmeg as you go.

Bring pastry up over the filling, scrunching it on top. Add remaining pastry sheets also scrunched up. Drizzle with a little more oil.

Bake the pie for 20 minutes, then lower oven to 160 degrees and  cook for another hour until potatoes are tender. Serve hot or cold.

 

 

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MEAL PLAN - AUGUST 21, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. BRAISED CABBAGE

 

Serves 3-4

  • 500ml chicken or vegetable stock
  • A few sprigs of fresh thyme
  • 1/2 white cabbage, thinly sliced
  • 1-2 tablespoons olive oil
  • salt and pepper to taste
  • additional seasonings (optional)

Pour the stock into a pot and on medium heat bring it to the boil. Then add the fresh thyme and cabbage and reduce heat to a simmer. Cook for approximately 15 minutes until the cabbage is soft.

Once cooked drain off most of the stock, leaving a couple of tablespoons worth.

Heat the oil in a pan on medium heat. Add the cabbage with the stock and season according to your liking. Mix through and then serve.

 

2. SWEET POTATO BOLOGNESE

Serves 4

  • 2 Tablespoons Olive Oil
  • 1 clove Garlic, crushed
  • 1 Onion, chopped
  • 750 mls Tomato passata
  • 1 Tablespoon Tomato paste
  • 500 grams Beef mince
  • 3 sweet potato (skin peeled off)
  • 2 pinches of salt
  • 1 pinch pepper
  • 1 pinch dried Italian herbs

Heat oil in a pot adds garlic and onion and cook on medium low heat until onion is soft. Break apart beef mince into pan and sprinkle salt on the beef, break up lumps of mince with a wooden spoon until all lumps are gone and beef is browned with no red left. Add herbs and pepper to beef and tomato paste. Stir. Add Tomato passata and bring to a boil. Once sauce is boiling fill half of tomato bottle with water and add a 1/4 of that water into pan and cover pot.

Cook for 1-2 hours on medium low let the pan simmer with lid on until sauce thickens.

With one hour left of the sauce to cook, use a carrot peeler on the sweet potato so you can get strips of sweet potato like fettuccine slices, keep turning the potato around to get a thin slice every time. When sauce is ready add the sweet potato to the pot and cook until potato is tender but not over cooked.

Serve sweet potato and sauce on plates

3. MINI VEGGIE FRITTATAS

 

Makes 14

  • 3 cups assorted chopped broccoli and spinach
  • 2 tablespoons extra virgin olive oil, plus additional oil for brushing muffin tins
  • 2 cups chickpea (garbanzo bean) flour
  • 1/4 cup nutritional yeast
  • 1 teaspoon baking powder
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper

Preheat oven to 200 degrees. Combine chickpea flour, nutritional yeast, baking powder, salt, and pepper in a bowl with 2 1/2 cups water. Whisk to combine and set aside while preparing the veggies.

Heat olive oil over medium-high heat in a pan. Add all veggies to pan and cook until veggies cook down and begin to brown, about 7 minutes. Season with salt and pepper to taste and remove from heat.

Brush a standard sized muffin tin and one smaller, 6 muffin tin with olive oil. Divide veggie mixture between muffin cups by the heaping tablespoon. Divide any remaining veggies between cups. Using a 1/4 cup measure, fill cups with chickpea batter. Use a spoon to gently stir each cup to ensure the batter gets under the veggies.

Bake for 30 - 35 minutes, until a toothpick inserted in center comes out clean and frittatas are beginning to brown on top. Remove from oven and allow to cool for 10 minutes (this allows the batter to set) before removing from tin and cooling on a rack. Depending on your muffin tin, you may have to use a knife or offset spatula to gently loosen sides of frittatas before removing from tin.

Serve warm or allow to cool completely before storing in the refrigerator for up to 5 days. Frittatas are best when warmed in the oven at 200 degrees for 10 minutes.

 

4. BROCCOLI & BEANS

 

Serves 4

  • Broccoli florets
  • 1 cup green beans
  • 2 tablespoons olive oil
  • 2 cloves garlic, sliced thin
  • 1/2 teaspoon chilli flakes
  • Sea salt and freshly ground black pepper

 In a large pot, bring 5 litres of salted water to a boil. Have ready a large bowl of ice water. Place broccoli into pot and cook for 2 minutes. You just want to parboil the broccoli at this point since you will sauté it later on. Using a spider strainer, remove broccoli from pot and shock it in a bowl of ice water. When broccoli is completely cool, place it in a colander and allow to drain. Refresh the bowl of ice water. Bring the water back to a boil. Add green beans and cook for 4 minutes. Like the broccoli, you just want to parboil the green beans. Remove green beans from pot with spider strainer and add to ice water. When green beans are completely cool, add them to the colander and allow to drain.

In a large sauté pan, heat olive oil. Add the garlic and sauté for about 45 seconds. When the garlic starts to brown, remove immediately and discard. Overcooking the garlic will impart a very bitter taste to the dish. Add the chilli flakes, broccoli and green beans to the pan and cook for 5 minutes. Season with salt and pepper. Serve immediately.

This is beautiful with fish, chicken or beef.

 

5. AVOCADO BANANA BREAD (ADRIANA HARLAN RECIPE)

 

Makes 10-12 slices

  • 1-2 avocado
  • 3 tablespoons melted coconut oil
  • 1 teaspoon vanilla extract
  • 5 tablespoons coconut cream
  • 3 tablespoons raw honey
  • 2 room temperature eggs
  • 1/2 cup pecans
  • 2 cups blanched almond flour
  • 1/4 raw cacao powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup chocolate chips, plus some more to sprinkle on top

Preheat oven to 170 degrees, and line the bottom and sides of an 81/2 x 41/2 inch medium loaf pan with parchment paper.

Add the avocado to a food processor and pulse to break it down. Then add the coconut oil, vanilla, coconut cream, honey and eggs, and pulse until smooth.

Chop the pecans, and add them to a large bowl along with the almond flour, baking soda, cacao powder, salt and chocolate chips.

Using a spatula, mix the wet and dry ingredients gently. Do not over mix.

Spoon batter into the prepared pan and sprinkle top with chocolate chips. Note: the batter will be very thick and you will need to spread it across the pan with a spatula.

Bake until a toothpick inserted into the centre of the loaf comes out clean, approximately 40 to 45 minutes.

Let the bread cool in the pan over a wire rack for about 10 minutes before serving. To preserve freshness, store bread inside an airtight container in the refrigerator.

 

 

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