MEAL PLAN - FEB 13, 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. FISH WITH CORN & TOMATO

 

Serves 2
  • 2 x 180g white fish fillets
  • salt and pepper
  • 1 teaspoon ground coriander
  • 1 teaspoon ginger, minced
  • 1 cup fresh parsley
  • 1 cup fresh coriander
  • 1 tablespoon olive oil
  • 1 corn cob, kernels removed
  • 4 cherry tomatoes
  • 1 lemon

Prepare 2 large pieces of heavy duty aluminum foil and set aside.

Preheat oven to 180 degrees.

Prepare your herb mixture by pulsing together in a high speed blender your ground coriander, ginger, parsley, coriander, and olive oil.

In a bowl, combine your corn and tomato. Add 2 tablespoons of the herb mixture and mix well.

Place half of the corn and tomato mix onto each of the foil pieces. Place your fish fillet on top. Season the fish with salt and pepper and then top with the remaining herb mixture.

Fold up the ends of the foil to seal to make a packet, leaving enough room for the heat to circulate. Place the fish on a tray and bake in the oven for 8-10 minutes until the fish is cooked through

 

2. SATAY CHICKEN IN LETTUCE CUPS

Serves 4

  • 8 lettuce cups, washed and dried
  • 500g chicken strips
  • 2 tablespoons olive oil
  • 1 garlic clove, crushed
  • ½ teaspoon ginger, minced
  • 1 can full cream coconut milk
  • 1 teaspoon curry powder
  • 2 tablespoons peanut butter
  • ½ teaspoon salt

 

Heat 1 tablespoon of oil in a pan on medium heat. Add chicken strips and cook for approximately 10 minutes. Transfer chicken to a bowl and set aside.

Heat remaining oil in pan on medium heat and add the garlic and ginger, stirring for 1-2 minutes.

Add remaining ingredients, bring to boil and then reduce to a simmer for approximately 5 minutes until all the peanut butter has dissolved. You may need to stir occasionally to ensure that everything mixes well and doesn’t stick to the bottom of the pan.

Add the cooked chicken and allow it to simmer in sauce for a further 5-8 minutes.

Serve the chicken wrapped in the lettuce cups.

 

3. GRILLED MUSHROOM

 

Serves 2

  • 150g mushrooms
  • 2 tablespoons unsalted butter
  • 1 garlic clove, minced
  • 1 tablespoon tamari (or soy sauce)

Place 4 wooden skewers on a plate covered with water and allow it to soak for 10 minutes.

In a saucepan on medium heat, melt the butter and add the garlic to soften for 2 minutes. Add the tamari and stir until it is combined. Remove the sauce from the heat.

Prepare your mushrooms by wiping them with a damp piece of paper towel and placing them in a bowl. Pour over the sauce and mix well. Allow the mushrooms to marinate for 5 minutes.

Heat up your bbq or grill.

Place mushrooms on a skewer and then place on your grill. Cook turning them every 2 minutes and brushing them with the marinade with every turn. Cook until the mushrooms are charred and soft. It will take approximately 8-10 minutes.

 

4. BEANS, SQUASH & CHERRY TOMATO

Serves 2

  • 150g beans, top and tailed
  • 2-3 squash, cut into quarters
  • 6 cherry tomatoes
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • salt and pepper to taste

Bring a pot of water to the boil and place your beans and squash inside. Cook for 3-4 minutes and then drain and rinse under cold water.

Heat your olive oil on medium heat and sauté the garlic for 1 minute. Add your cherry tomatoes and cook, stirring regularly for 3-4 minutes until they begin to soften. Add your beans and squash and toss so that it is all coated in the olive oil. Season with salt and pepper.

 

5. SWEET POTATO SALAD

Serves 2

  • 1 large sweet potato, peeled and cut into 1.5cm thick slices
  • 1 tablespoon olive oil
  • Salt an pepper to taste
  • ¼ cup pecans
  • 2 spring onions, sliced
  • ¼ cup chives, chopped

 Dressing

  • 1 tablespoon, honey
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • ½ teaspoon Dijon mustard
  • Salt and pepper to taste

Preheat oven to 220 degrees and prepare a tray with baking paper.

Place your sweet potato on the tray, drizzle with olive oil and season with salt and pepper.

Roast the potato for 20 minutes and then flip and roast for a further 10 minutes. Allow the potatoes to cool slightly and then transfer onto serving dish.

Prepare dressing by placing all ingredients in a jar and whisking so it is well combined and toast the pecans on a dry skillet for 3 minutes.

Assemble the salad by placing the sweet potato, pecans, spring onion and chives on your dish and then drizzle with the dressing

 

BONUS VEG ONLY BOX RECIPE:

ROASTED TURNIPS WITH GINGER

Serves 2

  • 2 turnips, peeled and cut into wedges
  • 2 cm piece of ginger, cut into slices
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon honey

Preheat oven to 200 degrees. Prepare a tray with baking paper.

Prepare your turnips and place them in a bowl. Add the ginger, oil, honey, salt and pepper and toss so that it is all well combined.

Transfer the turnips onto the tray and bake until soft and tender. It will take approximately 45 minutes. Turn the turnips half way through.