MEAL PLAN - APRIL 5, 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. CURRIED BROCCOLI SOUP

Serves 4-6

  • 2  heads of broccoli, peel stems and chop all
  • 3 tablespoons coconut oil
  • 1 large onion, chopped
  • 4 cloves garlic, smashed and minced
  • 2 heaping tablespoons fresh ginger, peeled and minced
  • 4 cups vegetable stock
  • 1 tablespoon curry powder
  • 1 tablespoon red curry paste
  • 1 teaspoon coriander powder
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon cumin
  • 250ml coconut milk (full fat)

 

Heat the oil in a pot.  Add the onions and sauté until the onions are golden. Add the garlic and ginger and sauté for another minute or two. Add the broccoli and heat through.

Add the vegetable broth and bring to a boil, then lower heat to a simmer. Stir in the curry powder, curry paste, coriander, turmeric and cumin. Place lid on the soup and let simmer for about 20 minutes. 

Remove from heat. Using a stick blender, blend half of the broccoli mixture (leaving nice chunks of broccoli).

Pour in the coconut milk and reheat soup.

 

2. ONE PAN CHICKEN, CARROT & SWEET POTATO DISH

Serves 4

  • 1kg chicken thighs and/or drumsticks
  • 2 sweet potatoes, cut into bite-sized chunks.
  • 2 carrots, sliced
  • 2-3 tablespoons olive oil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Pinch of sea salt

 

Preheat oven to 200 degrees.

Lay the chicken in a baking dish and spread the potatoes and carrots around the chicken.

Combine the olive oil, herbs, and spices and brush or drizzle over the chicken and vegetables. Using your hands make sure everything is coat well in the spice mix.

Bake for 45-50 minutes, or until the chicken is cooked through.

 

3. GRILLED SALMON WITH CUCUMBER SALAD

Serves 4

Sauce

  • 1 cup yoghurt
  • 1 tablespoons fresh dill, chopped
  • 1 tablespoon olive oil
  • 2 teaspoon lemon juice
  • Pinch sea salt and cracked pepper

Cucumber Salad

  • 2 lebanese cucumber, thinly sliced with a mandolin
  • 2 teaspoons chives, chopped
  • 5 teaspoons shallots, grated
  • 2 teaspoons olive oil
  • 1 teaspoon lemon juice
  • Pinch sea salt and cracked pepper

Salmon

  • 4 x 180g salmon fillets
  • 1 tablespoon olive oil
  • Seasoning as you like

 

To make the sauce combine yoghurt, dill, oil, lemon juice, salt, and pepper in a bowl. Cover and chill until used.

Heat grill to 200 degrees

To make the salad: Put the cucumber in a bowl with herbs and shallot. In another bowl, whisk together oil, lemon juice, salt, and pepper and then dress the salad.

To prepare the salmon, rub with the oil and sprinkle with the seasoning. Prepare a tray with silver foil and grease with some oil. Place fillets skin side down, on foil. Grill, covered, for 8 to 12 minutes (or until cooked to your liking). If you want crisp skin, continue to cook skin on foil until crisp, 2 to 3 more minutes.

Serve the salmon with the salad and yoghurt sauce on top.

 

4. SPINACH FRITTATA

Serves 4

  • 9 large eggs
  • 2 tablespoons milk
  • 1/3 cup grated Parmesan cheese
  • Pinch of sea salt and ground pepper
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 large clove garlic, minced
  • 2 tablespoons sun-dried tomatoes, chopped (optional)
  • 120g spinach leaves
  • 60g feta / goat cheese

Whisk together eggs, milk, Parmesan, salt and pepper and set aside.


Heat the olive oil in an ovenproof, stick-free skillet on medium heat. Add the onions and sauté until translucent, about 4-5 minutes. Add the garlic and sun-dried tomatoes (if using) and cook a minute more.

Add the spinach, a handful at a time and mix with the onions. As the fresh spinach begins to wilt and there is more room in the pan, add more of the fresh chopped spinach to the pan.

Add the egg mixture, once the spinach has wilted, spreading it evenly on the bottom of the pan.

Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

Sprinkle bits of feta / goat cheese over the top of the frittata mixture.

Lower the heat of the stove, cover and cook for 10 to 13 minutes, until all but the center of the frittata is set. The center should still be wiggly. 

Pre-heat the grill to 180 degrees. Set the oven rack in the top third of the oven and grill for 3 to 4 minutes until the top is golden.

 

5. PAN FRIED FISH WITH CAPSICUM & CHILLI

Serves 4

  • 3 tablespoons oil
  • 3cm piece of fresh ginger, grated
  • 2 cloves garlic, finely chopped
  • 1 red chilli, seeds removed and finely chopped
  • 1 red capsicum, seeds removed and cut into fine sticks
  • 1 tablespoon finely chopped coriander root (can use 1 teaspoon ground coriander)
  • 2-3 tablespoons fish sauce
  • 2 tablespoons sugar
  • 1 tablespoon lemon juice
  • 4 white fish fillets
  • 2 tablespoons flour
  • sea salt

Heat 2 tablespoons of oil in a saucepan and gently cook the ginger, garlic and chilli until fragrant. Add the capsicum and coriander and continue to cook, stirring until capsicum is just tender. Add the sugar, fish sauce and lemon juice to the pan. Stir to dissolve the sugar and simmer for 5 minutes.


Dust the fish fillets with a little seasoned flour, heat a little oil in a frying pan and when hot quickly cook the fish until golden on each side and just cooked through.   Serve fish with capsicum and steamed rice / quinoa.