MEAL PLAN - 21 JUNE 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. WINTER CARROT SOUP

 Serves 4-6 

  • 2 tablespoons coconut oil
  • 1 brown onion, chopped
  • 4 garlic cloves, minced
  • 1-2 tablespoons grated ginger
  • 2 teaspoons ground turmeric
  • 2 teaspoons curry powder
  • 1-2 teaspoons cinnamon
  • 5 cups carrots, chopped
  • 4-5 cups vegetable broth
  • 1/2 bunch coriander
  • 3/4 cup coconut milk
  • salt and pepper to taste

Heat your coconut oil in a large pot on medium heat.  Add your onion and saute for 5 minutes.  Add your garlic, ginger, turmeric, curry and cinnamon and stir often for 2 minutes.  Add the carrots and stir.

Pour in the broth and add your coriander.  Bring to a light boil and let it simmer for 20 minutes. Remove from heat and using a hand-blender, blend until smooth.  Add your coconut milk.  You may need to add more stock if the soup is too thick.  Adjust your seasoning and enjoy.

 

2. BEEF & BEETROOT CASSEROLE

Serves 4

  • 2 tablespoons olive oil
  • 800g stewing beef pieces
  • 2 teaspoons plain flour
  • 4 medium beetroot, peeled and cut into wedges
  • 4 red onions, cut into wedges
  • 350ml red wine
  • 250ml chicken stock
  • 2 bay leaves
  • small handful thyme sprigs
  • salt and pepper

Preheat oven to 160 degrees.

Dust the beef in flour and seasonings. Heat 2 tablespoons of oil in a flameproof casserole dish, then fry the beef on both sides to brown. Add the beetroot, onions, wine, stock, bay leaves and thyme.

Season as required.  Bring to a low boil, cover with a lid and cook in the oven for 2.5 hours.

 

3. SAUTEED SWEET POTATOES & SPINACH

Serves 4

  • 2 tablespoons olive oil
  • 2 large sweet potatoes
  • 1/2 cup water
  • 1.5 teaspoons curry powder
  • 1/2 cup red onion
  • 120g spinach
  • 1 tablespoon balsamic vinegar
  • Sea salt and pepper to taste

Heat olive oil in a large nonstick skillet over medium heat. Cut sweet potatoes into cubes; cook, stirring, until starting to soften, 8 to 10 minutes.

Add curry powder. Cook 1 minute. Add water and chopped red onion. Cook, stirring, until water evaporates and potatoes are tender and browned, about 10 minutes. Transfer to a bowl.

In the same skillet, cook spinach in 2 batches, adding second batch when first wilts, 2 minutes. Drain; add to potatoes.

Stir in balsamic vinegar; season with coarse salt and ground pepper.

 

4. CAULIFLOWER BUNS

Serves 4

  • 3 cups finely riced cauliflower (3 cups will be about 1/2 of a large head of cauliflower but it's best to actually measure it out)
  • 2 large eggs
  • 1/2 cup shredded parmesan cheese
  • 2 tablespoons almond flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon dry Italian seasoning herb blend
  • 1 teaspoon white sesame seeds

 

Preheat oven to 200 degrees. In a large bowl, combine cauliflower, eggs, cheese, almond flour, coconut flour, baking powder, Italian seasoning. Mix with a large spoon until everything is thoroughly mixed. Mixture should be wet but not liquid.

Line a tray with parchment paper. Measure out 1/2 cup lightly packed cauliflower mix and place on the tray, press down on mixture with palm of your hand and then spread and shape to form a round disc.  Sprinkle tops of bread buns with sesame seeds.

Bake for 20-25 minutes or until tops are golden and cauliflower breads are completely cooked. Use a thin spatula to gently loosen the bottoms of the cauliflower breads

Allow breads to cool slightly before eating.

Serve with burger patties and veg on top.

 

5. SHEET PAN LEMON CHICKEN & ROAST BROCCOLI

Serves 4

Chicken and marinade

  • 4 chicken breasts
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • salt and pepper to taste
  • 2 teaspoon fresh parsley and lemon slices

Broccoli

  • 1 x broccoli head in florets
  • 2 tablespoons olive oil
  • 1 clove garlic, minced

 

Place chicken in a glass dish.  In a separate bowl, whisk together 3 tablespoons oil, lemon juice, garlic, Italian seasoning, salt and pepper.  Pour marinade over chicken and let it rest for at least 15 minutes.

In the meantime, preheat oven to 200 degrees.  Spray a baking sheet with oil.  Place the broccoli florets on the sheet, toss with 2 tablespoons olive oil, the garlic and season with salt.

Remove the chicken from the marinade and transfer onto the baking sheet in a single layer. Roast for about 20-30 minutes until the chicken is cooked through.  Sprinkle the chicken with fresh parsley and the lemon slices.