MEAL PLAN - JAN 30, 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. LAMB CHOPS WITH BEETROOT TZATZIKI 

Serves 2

  • 2 lamb chops
  • 1 tablespoon olive oil
  • Salt and Pepper to taste
    •  

    Beetroot Tzatziki:
    • 120g natural Greek, full fat yoghurt
    • 1 medium beetroot – cooked and grated
    • ½ tablespoon olive oil
    • 1 garlic clove, minced
    • 1 tablespoon lemon juice
    • Salt and pepper to taste
    • ½ tablespoon fresh dill, finely chopped (optional)

    Heat your BBQ or grill.

    Prepare the beetroot by wrapping in aluminium foil and roasting in a 180 degree oven for 45-60mins until it becomes soft and tender. Once cooked, remove from oven and allow to cool slightly, before peeling and grating it into a sieve and allowing it to drain for 10 minutes. Discard excess liquid. Drizzle the lamb with the olive oil and season to taste. Cook the lamb on the BBQ or grill as per your liking.

    Whilst the lamb is cooking, prepare the beetroot Tzatziki.

    In a food processor or blender, combine yogurt, beetroot, olive oil, lemon juice, salt, pepper, dill and garlic. Process until well combined. Adjust seasoning as required. Transfer to a separate dish.

    Note: The dip can be prepared hours in advance or can last for 2-3 days in the fridge in a well-sealed container.

     

    2. LEFTOVER VEG SALAD

     

    Serves 2

    • Lettuce, roughly torn
    • Capsicum, deseeded and thinly slice
    • Beetroot, peeled and grated
    • Carrot, thinly sliced
    • Mushrooms, cleaned and halved

     Dressing:

    • 5 tablespoons olive oil
    • 1 tablespoon mayonnaise
    • 1 garlic clove, minced
    • ½ teaspoon paprika
    • 1 tablespoon lemon juice
    • 1 tablespoon honey
    • Salt and pepper to taste

    Prepare your vegetables and combine in a bowl.

    Prepare your dressing by whisking together all the ingredients until well combined.

    Pour the dressing over the salad and toss to combine well.

    Serve salad with protein of choice.

    Note: You can use any left over veg at all for this recipe. The above is a guide based on this week’s Organic Farm Box

     

    3. SAUTÉED GOLDEN SQUASH & CORN

     

    Serves 2

    • 1 tablespoon olive oil
    • Salt and pepper to taste
    • 1 corn, husked and cut off the cob
    • 1 squash, grated
    • ¼ cup parmesan cheese plus an extra tablespoon, grated
    • ½ lemon, juiced
    • 1 tablespoon toasted sunflower seeds, optional

    Heat olive oil in a pan on medium heat. Add the corn and season with salt and pepper; cook, stirring occasionally, until light golden, about 3 minutes.

    Add the squash; season with salt and pepper. Cook, stirring occasionally, until just softened but still retaining texture, 2–3 minutes.

    Stir in ¾ of the Parmesan. Remove the pan from heat and toss until cheese is melted. Season to taste with salt, pepper and the lemon juice.

    Transfer to serving platter or individual plates. Scatter over the remaining tablespoon of cheese.

    Serve as a side dish to accompany any meal.

     

    4. CHICKEN LETTUCE CUPS

     

    Serves 2

    • 4 whole lettuce leaves
    • 1 tablespoon coconut oil
    • ½ brown onion, sliced thinly
    • 1 garlic clove, minced
    • 250g chicken strips
    • 1 carrot, julienned
    • ½ red capsicum, thinly sliced
    • 8 mushrooms, cleaned and halved
    • 2 tablespoons tamari (or soy sauce)
    • sprinkle chili (optional)

    Wash and dry the lettuce leaves. Set aside on your plates.

    Prepare the vegetables and set aside.

    Heat coconut oil in a wok/pan on medium heat. Add the onion and sauté for 5 minutes. Then add garlic and stir for 30 seconds ensuring it doesn’t burn. Add chicken strips and stir for 8-10 minutes so that the chicken cooks through.

    Add the vegetables and stir-fry for 5 minutes until they soften slightly. Once the vegetables are soft, tamari and toss for another couple of minutes. If using chili, add it at this point.

    Divide the mixture amongst the 4 lettuce cups.

     

    5. SWEET POTATO CHIPS

     

    • 1 sweet potato, peeled and cut into equal sized sticks (approx. 1 cm thick)
    • 1 tablespoon coconut oil, melted (or olive oil)
    • 1 teaspoon garlic powder
    • 1 teaspoon smoked paprika
    • ½ teaspoon salt
    • ¼ teaspoon cracked pepper

    Prepare a tray with baking paper and pre-heat your oven to 180 degrees.

    Place the sweet potato on the oven tray, making sure not to over crowded. You may need to use two trays. Pour over the oil and sprinkle with the seasonings.

    Bake in the oven for 60 minutes or until the chips have become crispy, turning half way.

     

    6. KALE CHIPS (In the Veg-Only Farm Box)

     

    Serves 2

    • 1 bunch kale, stems removed and washed
    • 1 tablespoon olive oil
    • ½ teaspoon salt
    • ½ teaspoon garlic powder
    • 1 tablespoon smoked paprika

    Prepare a baking tray with baking paper and preheat oven to 160 degrees.

    Dry de-stemmed kale well and tear into bite size pieces.

    Season with oil and spices and rub them in well so that all the kale leaves are coated.

    Place the kale on the oven tray and bake for approximately 15-20 minutes until all the kale leaves are dry and crispy. Check the kale once or twice to ensure they don't burn.