MEAL PLAN - DEC 18, 2017 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. LETTUCE SAN CHOY BAO

 Serves 4

  • 500 grams lean mince. Try pork chicken or turkey
  • 1 small can sliced bamboo shoots – optional
  • 1 small can water chestnuts – optional
  • 2 tablespoons coconut oil
  • 1 medium onion diced
  • 2 whole spring onions sliced thinly plus one extra spring onion to garnish
  • 1 teaspoon minced ginger
  • 1 teaspoon minced garlic
  • 1 small carrot, diced or grated
  • 1/8 cup Chinese cooking wine or water
  • 1/4 cup soy sauce or tamari
  • 2 tablespoons honey
  • 1/4 cup water
  • 1 tablespoon arrowroot powder or cornflour
  • 4 whole lettuce cups

 

Remove your lettuce cups from the lettuce, keeping them whole. Place in a bowl of cold water while you are making the san choy bow. 

Open the cans of bamboo shoots and water chestnuts and drain the water. Set aside. Slice the 2 whole spring onions, onion and dice the carrot finely. Set aside. Grate your ginger and garlic and set aside.

In a large pan, on high heat put the oil and let the oil heat.

When hot, place the onion, carrot and spring onion in the pan and cook until light brown stirring frequently. Add the minced garlic and ginger and continue to stir. Add the mince meat to the pan, breaking it up with a fork or knife to ensure it cooks evenly. You may need to add more oil to the pan to prevent the meat from sticking to the pan. Continue to stir and cook until meat browns. Add the Chinese rice wine. This is to deglaze the pan. Quickly using your wooden spoon, scrape the bottom of the pan to lift up all the delicious caramelised flavours from the bottom of the pan. Now add the water chestnuts and bamboo shoots and continue to stir. If you find the mixture sticking to the bottom, turn the heat down to medium.

Now it is time to add the sauce – Add the soy sauce and honey and stir. Mix the arrowroot powder into the 1/4 cup water and stir until the powder is dissolved. Pour this mixture into the pan and stir thoroughly. Your san choy bow mixture will start to thicken and go glossy. Be careful now that it doesn’t stick to the bottom of the pan.

Your dish is ready when the meat is cooked and the sauce has thickened. If you take it too far and the sauce dries out, simple add a splash of water to the pan.

Taste your mixture. You may find you would like it to be saltier in which case add more soy. If you find it salty, add some more honey. If you find it needs more flavour, simply add another 1/4 cup soy sauce or tamari and 2 tablespoons of honey.

Drain the lettuce cups and remove excess moisture with a towel.

Take the dark green section of your extra spring onion and slice very finely on the diagonal. Set aside as your garnish.

To serve, place 1/4 of your meat mixture inside a lettuce cup, garnish with the spring onion and sprinkle with sesame seeds if you wish

 

2. GARLIC PARMESAN YELLOW SQUASH

 

Serves 4

  • 4-6 yellow squash, sliced into 1cm pieces
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 1 cup panko crumbs
  • 1 cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • cooking spray

Preheat oven to 220 degrees. Line 3 baking sheets with parchment paper and set aside.

In a large mixing bowl, combine squash, olive oil, salt and pepper; mix until well combined.

In a separate bowl, combine panko crumbs, Parmesan cheese, oregano, and garlic powder.

Dip slices of squash in cheese mixture and coat on both sides, pressing on the coating to stick. Place the squash in a single layer on the previously prepared baking sheet.

Lightly spray each slice with cooking spray. This will help with achieving a crunchier texture.

Bake for 10 minutes. Remove from oven; gently flip over all the slices, lightly spray with cooking oil and bake for 8 more minutes, or until chips are golden brown. Remove from oven.

 

3. MAPLE GLAZED SALMON WITH SWEET POTATO MASH

 

Serves 2

  • 2 salmon fillet
  • tablespoon maple syrup
  • tablespoons whole grain mustard
  • Salt and pepper, to taste

Sweet potato mash

  • large sweet potato
  • cloves garlic, minced
  • 1/4 cup coconut milk
  • teaspoon coconut oil
  • Salt and pepper, to taste

Preheat oven to 200 degrees. Season salmon with salt and pepper. Combine mustard and maple syrup in a small bowl then brush half over salmon.

Heat a bit of coconut oil in a skillet over medium high heat. Sear salmon flesh side down until a nice crust forms from the mustard (about 4-5 minutes).

Brush with remaining sauce and transfer to a baking dish skin side down. Roast for 10-15 minutes depending on the thickness of your salmon.

To make the mash, boil the sweet potato until soft. You can cut it into smaller pieces to make this step go faster. Heat a bit of coconut oil in a pot over medium heat, sauté the garlic until fragrant about 1 minute. Put the sweet potato in with the garlic and mash using a fork or potato masher. Pour in the coconut milk and either using an immersion blender or potato masher blend or mash until light and fluffy. Season with salt and pepper to taste.

 

4. ROAST PUMPKIN WITH GREEN BEANS & BALSAMIC DRESSING

Serves 4

  • 800g pumpkin, peeled, seeded and cut into 3cm pieces
  • 200g green beans, top and tailed
  • 1 tablespoon honey
  • 2 tablespoons olive oil
  • Sea salt flakes

Dressing:

  • 1/3 cup balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 clove garlic crushed
  • 1/4 cup extra virgin cold pressed olive oil
  • Dash of lime juice

To make the dressing whisk all the dressing ingredients together.

Preheat the oven to 180 C. Line the baking tray with baking paper. Place the pumpkin on the prepared tray.

Drizzle with the olive oil, honey and salt flakes. Cover well.

Steam the beans until bright green and then wash with cold water. Set aside to cool.

Once the pumpkin is soft combine with the beans and the dressing.

Add some grilled lamb or chicken to the salad or as a vegetarian option you can add chickpeas and some fetta.

 

 5. CRUNCHY CUCUMBER SALAD

Serves 3-4

  • 3 cucumbers
  • handful raw cashews, crushed
  • handful fresh parsley or coriander
  • sprinkle chili flakes

Dressing:

  • 1 lemon juiced
  • 1 teaspoon tamari
  • 1 tablespoon honey
  • 2 tablespoons light coconut milk
  • ¼ teaspoon grated ginger

Place all dressing ingredients in a jar, mix well until combined and then set aside.

Prepare your cucumbers, by scrapping out the seeds from the middle and then slicing them.

Top the cucumber with crushed cashews and herb of choice. Sprinkle with a little chili.

Drizzle dressing prior to serving.