MEAL PLAN - 17 MAY 2018 ORGANIC FARM BOX

By Ramya Megna

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. SWEET POTATO & CHICKPEA BURGER PATTIES

Makes 6 large or 8-10 small

  • 1 medium sweet potato, peeled and roughly chopped
  • 1 medium onion, roughly chopped
  • 2 cloves garlic, roughly chopped
  • 2 tablespoons olive oil
  • 3 ups cooked chickpeas (drained and rinsed)
  • 2 teaspoons ground cumin
  • 2 teaspoon curry powder
  • 1 teaspoon salt
  • 2 eggs
  • 2 cups breadcrumbs, divided 

Preheat oven to 220 degrees and prepare a tray with parchment paper.

In a large mixing bowl, toss together the sweet potato, onion, and garlic. Drizzle on the oil. Spread the mixture onto the prepared baking sheet and roast in preheated oven for 15-20 minutes, or until the sweet potatoes are tender and beginning to brown.

Reduce the oven temperature to 180°. Line an additional baking sheet with baking paper and set aside.

 In a food processor, combine the roasted sweet potato mixture, the chickpeas, cumin, curry powder, and salt. Pulse until the mixture forms a smooth, thick paste—scraping the sides as necessary.

Add in the eggs and 1 cup of the breadcrumbs, mix well. Continue adding breadcrumbs, 1/4 cup at a time, until the mixture can easily be formed into patties.

Form the mixture into six large patties and place on the prepared baking sheet. Bake in preheated oven for 20-25 minutes, or until the burgers begin to brown, feel firm, and start to crack on top.

Serve in a burger bun with vegetables or a side salad.

 

2. BRAISED BEEF & BALSAMIC MUSHROOMS

Serves 8

  • 2.5kg beef brisket
  • sea salt
  • olive oil
  • 3 large onions, thinly sliced
  • 4 cloves garlic, smashed and finely chopped
  • 250g mushrooms, stemmed and finely sliced
  • 2 cups balsamic vinegar
  • 3 to 4 cups chicken stock
  • 4 bay leaves
  • 1 fresh thyme bundle

Coat a large roasting pan with olive oil and bring to a high heat. Season the brisket generously with salt. Add the brisket to the pan and brown well on both sides. Remove the brisket from the pan and reserve. 

Preheat the oven to 180 degrees.

Lower the heat to medium. Add the onions. Season with salt and cook until they are very soft and aromatic, 7 to 8 minutes. Add the garlic and cook for another 2 to 3 minutes. Toss in the mushrooms and cook until they are soft and wilted. Add the balsamic vinegar and reduce it by half. Taste it - it will be very vinegary, but that's ok, don't worry. Season with salt, if needed. Lay the brisket on top of the veggie mix and add the chicken stock to the pan until it just covers the brisket. Add the bay leaves and thyme.

Cover the pan with foil and roast in the oven. Roast for 1 hour, check the brisket, and turn it over. Add more stock if the liquid level has reduced. Cover the pan again and return it to the oven for another hour. Remove the foil and roast for 30 minutes more.

Remove the roasting pan from the oven, transfer the brisket to a cutting board, cover with foil, and let rest for 20 minutes.

 

3. COCONUT CURRIED CAULIFLOWER SOUP

Serves 4-6

  • 1 head of cauliflower, including the stem, roughly chopped
  • 3 teaspoons olive oil
  • 1 teaspoon sea salt
  • 1 medium onion, chopped
  • 3 carrots, chopped
  • 2 tablespoons ginger, chopped
  • 3 garlic cloves, crushed with your knife
  • 1 teaspoon ground turmeric
  • 1-4 tablespoons Thai curry paste (depending on spice level)
  • 5 cups vegetable stock
  • 1 x 420g can coconut milk
  • sea salt, to taste
  • drizzle chili oil and/ or freshly squeezed lime juice, to garnish



Preheat the oven to 220 degrees. Line a baking sheet with baking paper

Put the chopped cauliflower on the baking sheet, drizzle with 1 teaspoon of olive oil and sprinkle with sea salt. Roast the cauliflower for 30-40 minutes, or until it is soft and dark brown in many spots.

While the cauliflower is roasting, begin the rest of the soup. Heat the remaining 2 teaspoons of olive oil in a large pot over medium-high heat. Add the onion and sauté for 5 minutes. Add the carrots and continue to cook, stirring occasionally, until both the carrots and onion are brown, about 10 minutes. Add the ginger and garlic and cook for 1 minute. Add the turmeric and Thai curry paste and cook for 1 more minute. Deglaze the pan with a splash of the stock, scraping the bottom of the pot to remove and dark bits.

Add the remaining stock and bring the pot to a boil. Reduce the heat to low and gently simmer until the cauliflower has finished cooking. Pull the cauliflower from the oven and add it to the pot

Using a hand blender blend the soup until it is very smooth. Add the coconut milk and season to taste with sea salt. Drizzle with the chilli oil or squeeze of lime juice just before eating.

 

4. LEMON GARLIC CHICKEN WITH SPINACH

Serves 4

  • 1 tablespoon olive oil
  • 800g skinless chicken thighs
  • salt and pepper to taste
  • 1/2 onion, diced
  • 3 cloves garlic, diced
  • 5 sprigs fresh thyme
  • 1 large lemon, juiced
  • 5 cups chicken stock
  • 1 cup fresh spinach, roughly chopped

Heat oven to 200 degrees.

Heat olive oil in a large, oven-safe pan over medium heat. Season both sides of the chicken. Place the chicken in the pan and sear for 4-5 minutes on each side until golden.

Remove the chicken to a plate and set aside, then return the pan to the stove over medium-high heat.

Add the onion and garlic to the pan and saute until onion is soft and has started to caramelize.  Pull the leaves off the thyme sprigs and add it to the onions, then season with salt and pepper.  Add the lemon juice and stir to combine.  Add the chicken stock and spinach, stir to combine and bring the mixture to a simmer.

Return the chicken thighs to the pan and spoon over some of the liquid.  Place the pan in the oven uncovered and cook for 15-20 minutes until the chicken is cooked through.

Serve with rice / quinoa.

 

5. GINGER-LEMON BARRAMUNDI WITH BROCCOLI & RICE

Serves 4

  • 2 heads broccoli, cut into florets
  • olive oil
  • sea salt and black pepper to taste
  • 2 cups rice 
  • 1 tablespoon grated ginger
  • 1 garlic clove, grated
  • 2 lemons, cut into wheels
  • 4 x 150g skinless barramundi fillets
  • 1/2 cup dry white wine
  • 1/4 cup parsley

Preheat oven to 220 degrees. Line a tray with baking paper. Cut broccoli into florets and add to sheet pan. Drizzle with 1 tablespoon olive oil and season with 1 teaspoon salt and 1/2 teaspoon pepper. Bake until golden brown, about 20 minutes.

Meanwhile, cook rice in rice cooker/stovetop.

In a small bowl, combine 1 tablespoon oil, ginger, garlic, lemon wheels, and 1 teaspoon salt; set aside.

In large nonstick pan, heat 2 tablespoons olive oil over medium heat. Season barramundI generously with salt. When oil is hot, add fish and sear for 5 minutes and move to the side, leaving extra room in the pan. Add ginger-lemon mixture to the pan and saute sauce until lemon wheels have become golden brown, about 3 minutes. Add white wine and 1/4 cup of parsley until a sauce begins to form, about 3 minutes. Pour sauce over fish.

Add rice to the pan and let cook until sauce is full absorbed. Top with roasted broccoli and garnish with parsley.