MEAL PLAN - APRIL 10, 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. MOROCCAN LAMB WITH MASHED POTATO

 

Serves 2-3

  • 500g Lamb rump steaks
  • 2-3 teaspoons Moroccan spice mix
  • 1 tablespoon olive oil
  • 3 potatoes, peeled and quartered
  • 2 tablespoons milk
  • 1-2 teaspoons butter
  • Salt and pepper to taste

Bring a pot of salted water to the boil and add your potatoes. Return to the boil and then reduce the heat to a simmer. Simmer for 15-20 minutes until the potatoes are tender.

Meanwhile coat the lamb in the spice mix, olive oil and a little salt. Place in one layer on a baking tray and under a hot grill. Grill both sides until slightly caramelised 3-5 minutes. Rest before slicing.

Once the potatoes are tender, drain the water and add the milk, butter and seasonings. Use a blender or food processor to blend the ingredients until smooth. If needed add extra milk or butter to desired consistency.

2. SPINACH AND CHICKEN BROTH

 

Serves 4

  • 4 chicken thighs, chopped
  • 4 cups chicken or vegetable stock
  • 2 garlic cloves, chopped
  • 1 tablespoon of grated ginger
  • 1 tablespoons tamari
  • 1 teaspoon sesame oil
  • 200g spinach
  • 1 teaspoon raw honey (optional)

Place all ingredients except the spinach and honey in a pot and simmer over medium heat for 20-30 minutes.

Place the spinach and stir until it has wilted. Season with honey if desired, and check the balance of the tamari.

Optional: serve with rice noodles.

 

3. QUINOA FRIED RICE

 

Serves 4

  • 1 cup quinoa
  • 1 small brown onion, diced finely
  • 1 garlic clove, diced finely
  • 1 small red chilli, de-seeded and chopped
  • 1 small carrot, diced finely
  • 1 corn, cooked and kernals removed
  • 3 eggs
  • 1-2 tablespoons tamari
  • 2 teaspoons raw honey
  • pepper to taste
  • 1-2 teaspoons sesame oil
  • 1 lime

Cook quinoa as per absorption method on the packet.

Fry off onion, carrot, garlic and chilli in the sesame oil. Add the corn and continue frying for another minute.

Add the quinoa to the pan and flavour with tamari, honey and pepper to taste. Turn off the heat.

Beat the eggs in a bowl and make a thin omelette with a little sesame oil in a fry pan. Slice into thin strips then combine with the vegetables and quinoa. Add a squeeze of fresh lime.

 

4. ROASTED PUMPKIN WITH GARLIC, CARROT AND CAPSICUM

 

Serves 3-4

  • 500g pumpkin, peeled and sliced
  • 2 carrots, peeled and cut into battons
  • 1-2 capsicums, cut into 2cm pieces
  • 2 red onions
  • 3 tablespoons olive oil
  • 1 garlic head, halved crosswise
  • 1 tablespoon lemon juice
  • 2 teaspoons maple syrup
  • 1/2 teaspoon salt
  • Pepper to taste


Preheat oven to 180 degrees.

Place the pumpkin, carrot and onions in a large bowl. Add the olive oil, garlic, lemon juice, maple syrup, salt and the pepper. Toss to mix well and then spread the vegetables out in a large roasting pan or on a baking sheet lined with parchment paper. Roast until all the vegetables are cooked through and golden brown, about 45 minutes.

Add the cherry tomatoes to the roasting pan and toss to coat with the olive oil. Return the pan to the oven and roast until the tomatoes just begin to soften and release their juices, about 15 minutes more.

 

5. CRISPY BAKED EGGPLANT

 

Serves 2-3

  • 2-3 eggplants
  • 2 large eggs
  • 3/4 cup cup finely grated Parmesan cheese
  • 3/4 cup panko breadcrumbs
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon sea salt and ground pepper to taste
  • Olive oil, for baking sheets

Preheat oven to 180 degrees. Thoroughly coat a baking sheet with oil. Set aside. (You may need to use two sheets.

In a shallow bowl, whisk together the eggs and 1 tablespoons water. In another bowl combine the panko crumbs, Parmesan, Italian seasoning, salt and pepper.

Cut the eggplants into thick rounds between 1/2 and 3/4 inches thick so they have time to brown in the oven before they become too soft. Dip the eggplant slices in the egg mixture, letting the excess drip off. Place the dipped slices in the Parmesan mixture, pushing down gently to coat well. Transfer the coated slices to the baking sheet.

Bake until golden brown on the bottom, 17-20 minutes. (Peek underneath using a spatula; if they aren’t yet golden, give them a few more minutes and check again.) Flip the slices and continue baking until lightly browned on other side but still slightly firm, about 10 minutes more.

 

6. BAKED ARTICHOKE - (For Veg-Only Box)

 

Serves 2

  • 2 artichokes, rinsed and trimmed
  • 1 whole lemon (cut in halve)
  • 4 cloves garlic (slivered)
  • ¼ olive oil
  • Sea salt to taste
  • 4 sheets of heavy duty foil wrap

 

Prepare your artichoke:

Take your fresh artichoke and rinse it well under cold water. If you have one handy, we even recommend using any soft kitchen brush and giving the choke a quick brush down to remove the natural, light film an artichoke produces while growing. This can give the choke a bitter taste if not removed.

With a sharp, serrated kitchen knife, “top and tail” the artichoke by cutting about one inch from the top of the artichoke.

Then, trim the stem about one half inch or remove the stem if you need it to “sit up” on a plate for stuffing or filling. Remember, the artichoke stem is a continuation of the heart, so don’t cut it off unless you need you to.

For restaurant-style presentation of artichokes, take any scissors or kitchen shears and snip off the thorns on the tip of the artichoke petals (Note: this step is optional, as the thorns tend to soften with cooking).

Lastly, don’t be afraid to spread open the petals slightly to allow any seasoning you may use to fall in between the artichoke petals for flavour.

 

Now your artichoke is ready to cook:

Preheat oven to 220 degrees. 

Squeeze ½ a lemon on the top of each trimmed Artichoke. Drizzle each artichoke with 2 tbsp. of olive oil (allowing oil to go in between Artichoke leaves). Stuff two cloves of slivered garlic between leaves of each artichoke.

Sprinkle each artichoke with salt and any other herbs, such as finely chopped rosemary or sage.

Double wrap each artichoke with 2 layers of heavy duty foil. Sealing well on top by twisting and pinching foil packets. Place foil packets of artichokes in oven and bake.

Jumbo to large sized artichokes: Bake for 1 hour and 20 minutes Medium sized artichokes: Bake for 1 hour

Remove artichokes from oven. When cool enough to handle, unwrap artichokes and enjoy with additional lemon or scoop out the fuzzy center of the baked artichoke and use as an edible bowl filled with your favorite soups, stews or dips.