MEAL PLAN - FEB 20, 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. CUMIN ROASTED SMASHED POTATO

 

Serves 4 

  • 4 potatoes, peeled
  • 1 tablespoon olive oil
  • 1 tablespoon cumin seeds
  • 1 tablespoon dry oregano or parsley
  • Salt and pepper to taste

Preheat oven to 180 degrees

Par-boil your potatoes for 10 -12 minutes until they are slightly tender.

Drain your potatoes and place them in a roasting pan. Using the back of your fork, smash the potatoes so that they break open and the flesh is exposed.

Drizzle with the olive oil, sprinkle the cumin seeds and herbs and then season to taste.

Roast uncovered for 30-40 minutes until they are golden and crisp.

 

2. GLUTEN FREE CHICKPEA & SPINACH PIE

 

 

Serves 4

  • 2 cups blanched almond flour
  • Pinch sea salt
  • 2 tablespoons coconut oil
  • 1 egg
  • 1 tablespoon olive oil
  • 1/2 brown onion, finely sliced
  • 1 x 400g can chickpeas, drained and rinsed
  • 100g spinach, shredded
  • 1/4 cup of vegetable stock
  • Salt and pepper to taste

 

Preheat oven to 175 degrees

Prepare your dough by placing the almond flour and sea salt in a food processor and pulse a couple of times. Add the coconut oil and egg and pulse until it forms a ball.

Press mixture into a non-stick, 24cm pie dish and bake in the oven for 8-10 minutes until it browns slightly. Remove crust from oven once cooked, and set aside keeping the oven on.

Prepare your filling whilst crust is baking. Heat 1 tablespoon of oil on a medium heat. Add the onion and sauté for 5 minutes. Then add the chickpeas stirring regularly so that they don't stick. Cook for approximately 8 minutes until they are soft. Then add the spinach, vegetable stock and seasonings and allow to simmer for 5 minutes.

Transfer the mixture into the prepared pie crust and bake in the oven for a further 15-20 minutes.

Serve with a beautiful side salad.

 

3. SAUTÉED CHERRY TOMATO & BASIL

 

Serves 2

 

  • 1 tablespoons olive oil plus extra for drizzling
  • 1 punnet cherry tomatoes
  • Salt and pepper
  • 1 garlic clove, minced
  • 1 tablespoon dry (or fresh) basil

Heat the olive oil in a medium fry pan on medium heat. Add the tomatoes, and season with the salt and pepper. Sautee, shaking the pan frequently, until the tomatoes soften and the skins begin to wrinkle, about 4 minutes. Stir in the garlic and continue to shake the pan until the garlic is fragrant.

Remove the pan from the heat, stir in the basil and drizzle with some extra olive oil.

This dish is great with grilled fish or chicken.

 

4. CAPSICUM STUFFED WITH ZUCCHINI & LENTIL

Serves 1-2

  • 2 capsicum, tops, core and seeds removed
  • 1 tablespoon coconut oil / olive oil
  • 1 brown onion, diced
  • 1 zucchini, finely diced
  • 1 x 200g can brown lentils, rinsed and drained
  • 1 teaspoon tamari
  • Salt and pepper to taste
  • 1/2 tablespoon coconut oil / olive oil
  • 1 garlic clove minced
  • sprinkle chillin flakes (optional)
  • 1/2 can diced tomatoes
  • 1/4 cup vegetable stock

Heat your oil on a medium heat in a fry pan and add your onions. Allow these to caramelise so try not to stir them too often but make sure that they do not burn. This can take approximately 20-25 minutes.   Once you are happy with the onions, add the zucchini and sauté for 10 minutes, stirring occasionally. Add your lentils, tamari and seasoning. Cook for a further 5 minutes and then set aside.

Prepare your capsicum and set aside

Prior to stuffing the capsicum, heat an oven-proof dish on the stove with the remaining oil. Add the garlic and chili, giving it a quick stir. Add your stock and diced tomatoes and bring to the boil. Whilst you are waiting for this to occur, you can start stuffing your capsicum with the lentil and zucchini filling. You don’t want it to overflow, but fill it enough so that the capsicum is filled.

Once the sauce is boiling, add your capsicum (standing them up so that they don’t fall). Simmer for 20 minutes and then transfer to a pre-heated oven of 160 degrees for a further 1 hour of cooking.

 

5. YELLOW BEAN SALAD

 

Serves 2

  • 150g yellow beans, steamed
  • 2 teaspoons capers
  • 2 tablespoons kalamata olives
  • 1 shallot, finely diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 tablespoons fresh parsley, chopped
  • Marinated goat's cheese (optional)

Steam yellow beans to your liking. Drain and place on serving platter. Sprinkle the capers, olives and shallot. Drizzle with the olive oil, season with the salt and pepper and then top with the parsley and goat's cheese if using.