MEAL PLAN - DEC 5, 2016 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DINNERS YOU CAN MAKE THIS WEEK

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

 

1. SAUTEED KALE & CHERRY TOMATO

 

Serves 2

  • 1 tablespoon olive oil
  • ½ brown onion, sliced
  • ½ bunch kale
  • 6 cherry tomatoes, halved
  • Salt and pepper to taste

Remove kale leaves from the stems, wash well and chop.

Heat oil over a medium heat. Add onions and sauté until soft and brown.

Add the kale and cook for approximately 3-5 minutes until it has wilted and is bright in colour. Then add the cherry tomatoes and cook for a minute or two until they are slightly drooping. Season with salt and pepper.

Makes a beautiful side dish or can be a light, refreshing ‘sauce’ for pasta.

 

2. CHICKEN, SPINACH & CARROT STIR FRY

 

Serves 2

  • 1 tablespoon sesame oil
  • 400g chicken breast, sliced
  • 2 carrots, sliced
  • 1 garlic clove, minced
  • 1 teaspoon ginger, finely diced
  • 4 spring onions, sliced
  • ¼ cup chicken broth
  • ¼ teaspoon sea salt
  • 100g baby spinach

Heat sesame oil in a wok. Add chicken and continue stirring for 5 minutes until all the pieces are browned. Remove the chicken from the wok and set aside.

Place carrot, garlic and ginger in the wok and cook for approximately 5 minutes until the carrot softens slightly.

Return the chicken to the wok and add the spring onions, broth and sea salt. Stir-fry for a few minutes.

Add in the spinach and mix so that it is heated through.

Serve with rice, cauliflower rice, quinoa or noodles.

 

3. ROASTED BEETROOT & KALE SALAD

 

Serves 2 – 3

  • ½ bunch kale, washed, de-stemmed and roughly chopped
  • 2 beetroots, peeled and cut into wedges
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • ½ teaspoon garlic powder
  • ½ teaspoon dried rosemary
  • ¼ red onion, thinly sliced
  • 2 tablespoons slivered almonds

Dressing

  • ¼ cup extra virgin olive oil
  • 5 lemons, juiced
  • 1 tablespoon honey
  • ¼ teaspoon garlic powder
  • sea salt and black pepper to taste

 

Pre-heat oven to 200 degrees.

Toss kale in a bowl with 1 x tablespoon of olive oil and a sprinkle of salt and pepper. Place the kale on a lined baking tray and cook in oven for 5 minutes. Remove from oven and then set aside.

Place beetroot on a lined baking tray and drizzle with the remaining oil, garlic powder, rosemary, salt and pepper. Ensure all the beetroot is well coated. Place in the oven and roast for 45 minutes, tossing them regularly. Beets are ready when they are slightly tender

Whilst the beetroot is cooking, prepare dressing by placing all ingredients in a jar and whisking until well combined. Set aside

 

4. PUMPKIN & SALMON PATTIES

 

Makes 10 patties

  • 1 cup mashed pumpkin
  • 420g tinned wild salmon, drained and bones removed
  • 2 tablespoons fresh dill
  • 2 spring onions, finely sliced
  • 1 egg
  • ½ teaspoon garlic powder
  • ½ teaspoon seas salt
  • ½ teaspoon paprika
  • ¼ teaspoon black pepper

 

Preheat oven to 180 degrees and line tray with baking paper.

Mix all ingredients together. With slightly wet hands, take approximately ¼ cup of mixture and shape into patties. Place on baking tray.

Bake for 40 minutes, gently turning patties half way through cooking.

Serve with a green salad.

 

5. CORN, TOMATO & CUCUMBER SALAD

 

Serves 2

  • 1 corn cob
  • 1 cup diced cucumber
  • 6 cherry tomatoes, halved
  • ¼ red onion, diced

 Dressing

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon lime / lemon juice
  • 1 garlic clove, minced
  • sea salt and cracked pepper to taste
  • ¼ cup fresh coriander, chopped (for garnish)

Steam corn and remove corn kernels from the cob.

Prepare dressing by placing all ingredients in a jar and mixing well.

In a large bowl, add corn, cucumber and tomatoes. Pour over the dressing and mix well. Finish the salad by adding coriander on top.

Serve with protein of choice. It is beautiful with fish.