MEAL PLAN - APRIL 18, 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. CABBAGE SALAD

 

Serves 4

  • ¼ - ½ cabbage, thinly sliced using a mandolin or food processor
  • 1/2 bunch dill, chopped
  • 1/2 red onion, diced
  • 1 lemon, juiced
  • 1-2 tablespoons, olive oil
  • Salt and pepper to taste

 

Prepare your cabbage and place in a salad bowl then add your dill and onion.

In the meantime, prepare your dressing by whisking together the lemon, oil and seasoning.

Pour the dressing over the salad just before serving.

A beautiful accompaniment to fish, chicken or beef.

 

2. CRISPY SPICED SWEET POTATO FRIES

 

Serves 3

  • 2 sweet potato, peeled and spiralised
  • 2 tablespoons olive oil
  • 1-2 teaspoons mixed seasoning of choice
  • Sea salt

Preheat the oven to 180C.

In a large bowl, mix together the oil, seasoning and salt. Add the spiralised sweet potato and toss well to coat evenly.

Line 2 baking trays with baking paper and spread the sweet potato mixture out among the trays.

Bake for about 30 minutes until crispy and golden.

 

3. BROCCOLI PESTO

 

Serves 3-4

  • Broccoli, cut into small florets
  • 3/4 cup (120g) pine nuts, toasted
  • 1 garlic clove, crushed
  • 1 tablespoon lemon rind, finely grated
  • 1/4 cup (60ml) lemon juice
  • 1/4 cup (60ml) olive oil
  • 2 cups (160g) finely grated parmesan, plus extra for serving
  • Sea salt and cracked black pepper
  • 500g orecchiette or pasta of choice

Place the broccoli, ½ cup (80g) of the pine nuts, the garlic, lemon rind and juice, oil, parmesan, salt and pepper in a food processor and process until roughly chopped. Set aside. Crush the remaining pine nuts and set aside.

Cook the pasta in a large saucepan of salted boiling water according to packet instructions or until al dente. Drain, reserving ¾ cup (180ml) of the cooking liquid.

Return the pasta and cooking liquid to the pan over medium heat, add the broccoli mixture and stir for 1–2 minutes or until well combined. 

Divide the pasta between plates and top with the reserved pine nuts and extra parmesan. 

 

4. MIDAS CUP TURMERIC BEANS 

 

Serves 2-3 

  • Yellow beans, top and tailed
  • 1 tablespoon butter or olive oil
  • 1 garlic clove, crushed
  • 1/2 red bird's eye chilli, finely diced
  • 1/4 teaspoon ground turmeric or Midas Cup Turmeric Superfood blend
  • 1/4 teaspoon salt

    • Bring a large saucepan of salted water to the boil over high heat. Add beans. Cook for 3 minutes or until just tender. Drain. Refresh under cold water. Drain.

      Melt butter in a frying pan over medium heat. Add garlic, chilli and turmeric. Cook, stirring, for 1 minute or until fragrant. Add beans. Toss to coat. Cook, stirring, for 1 minute or until heated through. Serve.

      This can be eaten as a side dish to any protein.

       

      5. CHILLI BEETROOT AND CAPSICUM STIR FRY

       

      Serves 2-3

      • 250g beetroot, peel and cut into 2 cm pieces
      • 1 teaspoon mustard seeds
      • 1 teaspoon cracked pepper
      • 1/4 teaspoon chilli flakes
      • 1 tablespoon olive oil
      • 2 cups capsicum, cut into thin strips
      • 1 teaspoon lime juice
      • salt to taste

       

      Boil the beetroot until slightly tender, approximately 10-15 minutes. Drain and then sprinkle the beets with salt and set aside.

      Heat the oil in a pan. Add the mustard seeds and allow to splutter. Add the chilli flakes and capsicum, stir-frying for 5-8 minutes. Add the beetroot pieces and stir fry for an additional 2 minutes.

      You can add sliced chicken breast pieces to the stir-fry.

      6. LEEK & KALE FRITTATA (Veg-only box) 

      Serves 2-3

      • 1 tablespoon olive oil
      • 4 eggs, 3 egg whites & 1 yolk
      • 1 garlic clove, crushed
      • 2 leeks, rinsed and sliced
      • 1/2 onion, diced
      • 2 cups kale, washed and sliced
      • 1 cup baby spinach
      • 1 capsicum, diced
      • 10 kalamata olives
      • 2 tablespoons milk
      • salt and pepper to taste

      Preheat oven to 175 degrees

      Cook spinach and kale in ¼ cup water in a covered saucepan until just wilted. Drain and set aside.

      In a mixing bowl, whisk together the eggs and almond milk. Add the peppers and sprinkle with salt and pepper (add olives here if using). Set aside. Heat olive oil over medium-low heat in an oven proof skillet. Sauté leek and onion for about 4-5 minutes. Add garlic and cook for another minute.

      Spread spinach mixture evenly over bottom of skillet. Pour egg mixture over the top. Use a spatula to lift the spinach mixture along the sides of the pan and tip slightly to allow the egg mixture to 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.