MEAL PLAN - AUGUST 21, 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. BRAISED CABBAGE

 

Serves 3-4

  • 500ml chicken or vegetable stock
  • A few sprigs of fresh thyme
  • 1/2 white cabbage, thinly sliced
  • 1-2 tablespoons olive oil
  • salt and pepper to taste
  • additional seasonings (optional)

Pour the stock into a pot and on medium heat bring it to the boil. Then add the fresh thyme and cabbage and reduce heat to a simmer. Cook for approximately 15 minutes until the cabbage is soft.

Once cooked drain off most of the stock, leaving a couple of tablespoons worth.

Heat the oil in a pan on medium heat. Add the cabbage with the stock and season according to your liking. Mix through and then serve.

 

2. SWEET POTATO BOLOGNESE

Serves 4

  • 2 Tablespoons Olive Oil
  • 1 clove Garlic, crushed
  • 1 Onion, chopped
  • 750 mls Tomato passata
  • 1 Tablespoon Tomato paste
  • 500 grams Beef mince
  • 3 sweet potato (skin peeled off)
  • 2 pinches of salt
  • 1 pinch pepper
  • 1 pinch dried Italian herbs

Heat oil in a pot adds garlic and onion and cook on medium low heat until onion is soft. Break apart beef mince into pan and sprinkle salt on the beef, break up lumps of mince with a wooden spoon until all lumps are gone and beef is browned with no red left. Add herbs and pepper to beef and tomato paste. Stir. Add Tomato passata and bring to a boil. Once sauce is boiling fill half of tomato bottle with water and add a 1/4 of that water into pan and cover pot.

Cook for 1-2 hours on medium low let the pan simmer with lid on until sauce thickens.

With one hour left of the sauce to cook, use a carrot peeler on the sweet potato so you can get strips of sweet potato like fettuccine slices, keep turning the potato around to get a thin slice every time. When sauce is ready add the sweet potato to the pot and cook until potato is tender but not over cooked.

Serve sweet potato and sauce on plates

3. MINI VEGGIE FRITTATAS

 

Makes 14

  • 3 cups assorted chopped broccoli and spinach
  • 2 tablespoons extra virgin olive oil, plus additional oil for brushing muffin tins
  • 2 cups chickpea (garbanzo bean) flour
  • 1/4 cup nutritional yeast
  • 1 teaspoon baking powder
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper

Preheat oven to 200 degrees. Combine chickpea flour, nutritional yeast, baking powder, salt, and pepper in a bowl with 2 1/2 cups water. Whisk to combine and set aside while preparing the veggies.

Heat olive oil over medium-high heat in a pan. Add all veggies to pan and cook until veggies cook down and begin to brown, about 7 minutes. Season with salt and pepper to taste and remove from heat.

Brush a standard sized muffin tin and one smaller, 6 muffin tin with olive oil. Divide veggie mixture between muffin cups by the heaping tablespoon. Divide any remaining veggies between cups. Using a 1/4 cup measure, fill cups with chickpea batter. Use a spoon to gently stir each cup to ensure the batter gets under the veggies.

Bake for 30 - 35 minutes, until a toothpick inserted in center comes out clean and frittatas are beginning to brown on top. Remove from oven and allow to cool for 10 minutes (this allows the batter to set) before removing from tin and cooling on a rack. Depending on your muffin tin, you may have to use a knife or offset spatula to gently loosen sides of frittatas before removing from tin.

Serve warm or allow to cool completely before storing in the refrigerator for up to 5 days. Frittatas are best when warmed in the oven at 200 degrees for 10 minutes.

 

4. BROCCOLI & BEANS

 

Serves 4

  • Broccoli florets
  • 1 cup green beans
  • 2 tablespoons olive oil
  • 2 cloves garlic, sliced thin
  • 1/2 teaspoon chilli flakes
  • Sea salt and freshly ground black pepper

 In a large pot, bring 5 litres of salted water to a boil. Have ready a large bowl of ice water. Place broccoli into pot and cook for 2 minutes. You just want to parboil the broccoli at this point since you will sauté it later on. Using a spider strainer, remove broccoli from pot and shock it in a bowl of ice water. When broccoli is completely cool, place it in a colander and allow to drain. Refresh the bowl of ice water. Bring the water back to a boil. Add green beans and cook for 4 minutes. Like the broccoli, you just want to parboil the green beans. Remove green beans from pot with spider strainer and add to ice water. When green beans are completely cool, add them to the colander and allow to drain.

In a large sauté pan, heat olive oil. Add the garlic and sauté for about 45 seconds. When the garlic starts to brown, remove immediately and discard. Overcooking the garlic will impart a very bitter taste to the dish. Add the chilli flakes, broccoli and green beans to the pan and cook for 5 minutes. Season with salt and pepper. Serve immediately.

This is beautiful with fish, chicken or beef.

 

5. AVOCADO BANANA BREAD (ADRIANA HARLAN RECIPE)

 

Makes 10-12 slices

  • 1-2 avocado
  • 3 tablespoons melted coconut oil
  • 1 teaspoon vanilla extract
  • 5 tablespoons coconut cream
  • 3 tablespoons raw honey
  • 2 room temperature eggs
  • 1/2 cup pecans
  • 2 cups blanched almond flour
  • 1/4 raw cacao powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup chocolate chips, plus some more to sprinkle on top

Preheat oven to 170 degrees, and line the bottom and sides of an 81/2 x 41/2 inch medium loaf pan with parchment paper.

Add the avocado to a food processor and pulse to break it down. Then add the coconut oil, vanilla, coconut cream, honey and eggs, and pulse until smooth.

Chop the pecans, and add them to a large bowl along with the almond flour, baking soda, cacao powder, salt and chocolate chips.

Using a spatula, mix the wet and dry ingredients gently. Do not over mix.

Spoon batter into the prepared pan and sprinkle top with chocolate chips. Note: the batter will be very thick and you will need to spread it across the pan with a spatula.

Bake until a toothpick inserted into the centre of the loaf comes out clean, approximately 40 to 45 minutes.

Let the bread cool in the pan over a wire rack for about 10 minutes before serving. To preserve freshness, store bread inside an airtight container in the refrigerator.