MEAL PLAN - JAN 23, 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. MISO ROASTED PUMPKIN

 

Serves 2 

  • ¼ pumpkin, sliced
  • 1 tablespoon white miso paste
  • 1-2 tablespoons hot water
  • 1 tablespoon tamari / soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon maple syrup (optional)

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

Prepare your pumpkin and place the pieces on the tray.

Combine your miso and water. Start with 1 tablespoon and stir so that the miso paste becomes smooth. You may need to add the additional water to get it to the consistency you desire.

To the miso paste add your tamari, sesame oil and maple syrup if you are using. Mix well to combine well.

Using a marinade brush, brush the pumpkin pieces with the miso marinade on both sides. Bake the pumpkin for 40 minutes, turning them carefully halfway through the cooking process.

 

2. SWEETCORN, CAPSICUM & CHERRY TOMATO SALAD

Serves 1

  • 1 steamed/boiled corncob - corn striped from cob 1 red capsicum, roughly chopped
  • 6 cherry tomatoes, cut in half
  • ¼ red onion, sliced
  • 4 pitted olives, cut in half
  • 50g feta, roughly chopped
  • ½-1 capsicum chopped

 Dressing

  • 1 tablespoon olive oil
  • ½ lemon juiced
  • ½ tablespoon dried oregano
  • Salt and pepper to taste

Combine all your chopped vegetables in a bowl. Add your feta cheese.

Prepare the dressing by whisking together all the ingredients in a small jar.

Pour your dressing over the vegetables and serve. This salad is light and refreshing and is beautiful on a hot summer’s day with a grilled piece of fish or chicken.

 

3. SMOKED SALMON FRITATTA

 

Serves 2

  • 1 tablespoon olive oil
  • 4 eggs
  • 2 tablespoons milk of choice
  • 3 spring onions, sliced
  • ½ brown onion, sliced
  • 1 garlic clove, minced
  • ½ - 1 capsicum, chopped
  • 100g smoked salmon, roughly chopped
  • Salt and pepper to taste

Preheat oven to 175 degrees

In a mixing bowl, whisk together the eggs and milk. Add the spring onion and seasoning. Set aside.

Heat olive oil over medium-low heat in an oven-proof frying pan / skillet. Sauté onion for about 4-5 minutes. Add garlic and cook for another minute.

Pour egg mixture into pan and place capsicum and salmon on top. Use a spatula to lift the mixture along the sides of the pan and tip slightly to allow the egg mixture to even out and flow underneath.

When the mixture is about half set, put the whole skillet in the oven. Bake in the oven for 10 minutes until the frittata is completely set and golden.

 

4. ZUCCHINI, CORN & SPRING ONION FRITTERS

 

Makes 8 fritters

  • Two eggs, lightly beaten
  • 2 zucchini, shredded
  • 1 steamed/boiled corncob - corn striped from cob
  • 1 cup self-rising flour (or ¼ cup almond meal of gluten-free)
  • 3 spring onions, sliced
  • ½ teaspoon cumin
  • salt and pepper to taste
Mix all the ingredients together

 

Spoon onto frying pan and fry until golden. TIP: the more oil you use, the crispier the fritters.

 

5. SALAD MIX WITH MUSTARD DILL VINAIGRETTE

 

Serves 2

  • 2 cups  salad mix
  • ½ cup roasted pumpkin (300g raw pumpkin / 1 tablespoon olive oil / seasonings)
  • 8 pitted kalamata olives, halved
  • ½ cup cooked rice / quinoa
  • Protein of choice: tuna / chicken / salmon / eggs / chickpeas
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Dressing:

  • 3 tablespoons Dijon mustard
  • 1 tablespoon apple cider / white vinegar
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons water
  • 1 teaspoon raw honey
  • ½ teaspoon sea salt
  • cracked pepper to taste
  • ¼ cup chopped dill
  • Prepare the roast pumpkin first. Heat oven to 180 degrees. On a lined baking tray place approximately 300g of seasoned chopped pumpkin. Drizzle with 1 tablespoon of olive oil and bake for 30 minutes, turning half way.

    Prepare dressing by placing all ingredients into a glass jar and whisk to combine. Set aside.

    Prepare your protein. (Busy mum tip: Grab a free-range charcoal chicken after work!)

    Divide salad ingredients between 2 plates. You can also add any additional vegetables to the salad. Drizzle with 1-2 tablespoons of the dressing and top with your protein of choice.