MEAL PLAN - FEB 15, 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. SWEET POTATO HUMMUS

Serves 4

  • 3 sweet potatoes (about 240g each)
  • 3 tablespoons olive oil
  • 2 tablespoons hulled tahini
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • pinch of cayenne pepper (optional)
  • sea salt and black pepper to taste

Preheat oven to 180 degrees. Line a tray with baking paper.

Prick the sweet potatoes with a fork a few times, place on the prepared tray and roast for 50 minutes until tender. Set aside until cool enough to handle, then peel away the skin and discard. Use a potato masher to mash the sweet potatoes until smooth.

Place the sweet potato mash, olive oil, tahini, lemon juice, garlic, cumin and cayenne pepper in a food processor and blend until smooth and creamy. Season with salt and pepper. If the hummus is too thick, mix in a little cold water.

 

2. CORN FRITTERS

Serves 6

  • 5 cups white spelt flour
  • 5 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 2 eggs
  • 1 cup milk
  • 1/2 cup grated cheddar
  • 1/2 cup finely grated parmesan
  • 2 tablespoons chopped chives
  • 3 corn cobs, kernals sliced
  • Sea salt and black pepper to taste
  • 2 tablespoons olive oil

Place the flour, baking powder and baking soda in a big bowl. Break the eggs on top and add the milk. Mix until really smooth, using a whisk. Add the cheeses, chives, corn, salt and pepper and whisk to combine.

Heat 2 teaspoons of the oil in a large non-stick frying pan over medium heat. Using a ladle or a cup, add about 1/3 cup of the mixture to the pan for each fritter. Cook for 2-3 minutes each side or until they're puffy, golden and cooked through, using a turner to flip them. Add more oil as you need to.


3. OKONOMIYAKI

Serves 4-5

  • 6 eggs
  • 2 tablespoons coconut flour
  • 1 teaspoon baking powder
  • 1 tablespoon tamari or soy sauce
  • 1/2 teaspoon toasted sesame oil
  • 150g green cabbage, finely shredded
  • 2 spring onions, thinly sliced (keep the white and green parts separate)
  • sea salt and black pepper
  • 3 tablespoons coconut oil

Whisk the eggs, coconut flour, baking powder, tamari and sesame oil in a bowl until there are no lumps. Add the cabbage, spring onion whites and mix well to combine. Season with salt and pepper.

Place a large non-stick fry pan over medium heat and add half the oil. Ladle in 1 heaped tablespoon of batter for each pancake and spread out gently with the back of a spoon (cook 4 pancakes at a time). Cook for 1.5-2 mins on each side until the tops dry out and the bottoms start to brown. Flip and cook for an additional 1.5-2 mins. Repeat with the remaining batter.

Serve with a drizzle of tamari or teriyaki sauce and sprinkle with the green onions.

 

4. MINI MEATLOAVES

Serves 6

  • 900g beef mince and/or veal mince
  • 1-2 teaspoons olive oil
  • 1 medium onion, finely diced
  • 200g mushrooms, finely diced
  • 2 carrots, grated or finely diced
  • 4 eggs, lightly beaten
  • 1/3 cup coconut flour
  • 2 teaspoons salt
  • 2 teaspoons pepper
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1/4 teaspoon grated nutmeg

Preheat oven to 190 degrees.

Heat a pan on medium heat, add the oil and fry the onions and mushrooms until the onions are translucent and some of the liquid has cooked out of the mushrooms. Set aside to cool.

Place the mince meat in a large bowl, add the carrots, mushroom/onion mixture, beaten eggs, coconut flour and all the spices. Use your hands to combine it well but do not overmix.

Fill 18 regular size muffin tins to the top with the meatloaf mixture. (Greasing the tins may be a good idea if the meat you’re using is fairly lean)

Cook for 20-25 minutes and allow to cool and use a knife to loosen meatloaves from sides of the pan before removing.

 

5. GOLDEN TURMERIC CHICKEN STIR FRY

Serves 4

  • 500 grams chicken breast or thigh, skinless
  • 1 capsicum
  • 1-2 cloves garlic - adjust depending on size of cloves
  • 2-3 teaspoons curry powder 
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon honey
  • 1 tablespoon poppy seeds 
  • 1 tablespoon chilli flakes 
  • 1 handful coriander - fresh,
  • coconut oil for frying

In a cup or small bowl, combine the curry powder, turmeric, cumin, salt, pepper, garlic and honey. Add 2-3 tablespoons of water and stir until you have a smooth thin paste.

Dice the chicken into chunks, roughly about 2 cm cubes. Slice the capsicum into thin strips.

Heat a fry pan to a high heat and add a tablespoon of coconut oil. Add the chicken to the pan and cook for a few minutes until sealed, then reduce to a medium heat and add the capsicum and pour over your spice paste.

Continue to cook for a further 5-8 minutes until the chicken is cooked through. If the sauce dries up too much, just add a touch of water.

Remove from heat, scatter over the coriander, poppy seeds and chilli and serve immediately with a side of veggies, quinoa and/or rice.

 

6. SALMON PATTIES WITH TURMERIC ROASTED OKRA  - (FOR VEG ONLY BOXES)

 Makes Six Patties

  • 2 cans (180g each) wild alaskan pink salmon, drained
  • 1/2 shallot, minced
  • 1 egg
  • 1/4 cup panko breadcrumbs
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon smoked paprika
  • Salt & pepper
  • 1 tablespoon fresh parsley, chopped
  • 2 tablespoons coconut oil, divided

Okra

  • 3 cups okra
  • 5 tablespoons coconut oil, melted
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

To make the Okra: Preheat the oven to 200 degrees. Mix together all ingredients except okra. Place okra on a baking sheet and toss in oil mixture. Roast for 30-40 minutes.

For salmon patties: Place all ingredients besides coconut oil in a large bowl. Mix very well. Heat coconut oil in a non-stick skillet (1 tablespoon at a time). Once oil is hot, form salmon mixture into about 1/4 cup sized patties and cook about 4-5 minutes per side.