MEAL PLAN - AUGUST 7, 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. BEETROOT LENTIL BURGERS

 

Makes 6 patties

  • 1/2 red onion, diced
  • 2 eggs
  • 1 beetroot, peeled and grated
  • 1/2 cup breadcrumbs
  • 11/2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1 teaspoon dijon mustard
  • 1 x 400g tin lentils (or you can use dry lentils and cook them yourself)
  • 1 bunch coriander, chopped

Heat half of the  olive oil in a large frying pan over a medium-high heat. Add the red onion and cook, stirring, for 3 minutes, or until soft. Add the garlic and continue cooking for a further 2 minutes or until fragrant. Remove the pan from the heat and set aside.

Crack the egg into a large bowl and add the Dijon mustard. Whisk with a fork and then stir through the grated beetroot, lentils, breadcrumbs, coriander and the cooked onion and garlic. Season well with salt and pepper.

Shape the mixture into patties and set aside on a clean plate. Heat remainder of olive oil in the same medium frying pan over medium high heat. Add the patties to the pan and cook for 4 minutes on each side. Make sure you flip the patties carefully, so that they stay together.

 

2. SWEET POTATO AND AVOCADO BITES

Serves 4

  • 2 medium sweet potatoes, scrubbed and sliced into 2cm thick pieces
  • 1/2 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • sea salt, to taste
  • 1&1/2 teaspoons olive oil
  • 1 large avocado, pitted
  • 1/4 cup fresh lime juice
  • 1/2 teaspoon sea salt

Preheat oven to 200 degrees.

Add the sliced sweet potatoes, cumin, paprika, olive oil, and sea salt to a bowl. Toss to coat.

Line a baking sheet with parchment paper and spread the sweet potato slices out into a single layer. Bake for 15 minutes or until tender.

Scoop the flesh of the avocado into a medium bowl. Add the lime juice and 1/2 teaspoon sea salt and mash together with the back of a fork.

Spread the sweet potato slices out of a serving platter or tray. Top each slice with a dollop of smashed avocado.

Make a great snack or can be the perfect accompaniment to a mexican style meal.

 

3. BROCCOLI & CARROT FRITTERS

 

Serves 4

  • 1 head of broccoli, cut into florets and stalks thinly sliced
  • 2 carrots, peeled and grated
  • 1 garlic clove, minced
  • 1 egg
  • 3/4 cup plain flour (I used wholemeal spelt flour)
  • Salt and pepper to taste
  • Coconut oil of olive oil for frying

Steam your broccoli and then mash.

Add the remainder of the ingredients and mix well until all combined.

Heat the oil in a fry pan on the stove on medium heat. Add dollops of the batter and flatten slightly. Cook for 2-3 minutes on each side until golden brown.

4. BLACK PEPPER BEEF WITH GREEN BEANS

Serves 4

  • 300g green beans, cut off ends and strings removed.
  • 700g beef strips
  • 2 tablespoons tamari
  • 1 tablespoon arrowroot (or cornstarch)
  • 1 tablespoons Chinese rice wine or dry sherry
  • 1 teaspoon sugar
  • 2 teaspoons coarsley ground black pepper
  • 3 tablespoons olive oil
  • 1/4 cup water
  • 2 slices unpeeled fresh ginger
  • 1 onion, sliced

Cut beans into halves.

Whisk together tamari, arrowroot, wine, sugar and black pepper in a medium bowl. Add beef and mix well.

Heat 1 tablespoon of oil in a wok. Add the beans and stir for 1 minute. Add the water. Cover and cook until tender-crisp, 6 to 9 minutes. Transfer beans and liquid to a shallow dish.

Add remaining oil to pan. Add ginger and stir for 1 minute, add onion and stir constantly for 1 minute. Stir beef mixture and add to pan. Cook, stirring, until beef is no longer pink, about 2 minutes.

Return beans and liquid to pan and stir until mixed well and heated thoroughly, about 30 seconds. Discard ginger and serve with rice, noodles or quinoa.

 

5. CHICKEN & SILVERBEET RISSOLES

Serves 4 - 6

  • 1 bunch silverbeet, thinly sliced
  • 500g chicken mince
  • 1 cup fresh breadcrumbs
  • 2 green shallots, thinly sliced
  • 1 garlic clove, minced
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons pine nuts
  • 1 teaspoon lemon rind, finely grated
  • 1 egg, lightly beaten
  • Salt and pepper to taste

Preheat oven to 180 degrees. Prepare a tray with baking paper and set aside.

Wash silverbeet and remove the white stem. Finely shred the silverbeet.

Add all ingredients into a bowl and mix well so that it is well combined. Divide into 12 portions and shape into rissoles. Place on the prepared tray and bake for 30 minutes turning them half way through the cooking.

You may want to spray with olive oil prior to baking or alternatively you can fry them in a pan on medium heat with 1/4 cup olive oil.