MEAL PLAN - FEB 22, 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. SPICY EGGPLANT & POTATO STEW

 

Serves 4

  • one large eggplant, cut into 2cm chunks
  • 6 small potatoes, boiled, quartered and peeled
  • handful of cherry tomatoes, halved
  • 2 cloves garlic, peeled and sliced
  • 2 jalapenos, deseeded and diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin seeds
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon powdered ginger
  • 1/4 lemon
  • 2 teaspoons chopped mint (optional)
  • sea salt and black pepper, to taste

 

Heat the oil in a heavy skillet over a medium-high heat. Add the cumin seeds. When they start to darken add the eggplant and garlic. Sprinkle with salt. Sauté until the garlic starts to colour. 

Add the potatoes and peppers. Sauté until the potato and eggplant are golden, the eggplant soft, and the peppers are browned in spots, about 10 minutes. Add the spices and cook for one minute.

Add the tomatoes, and squeeze the 1/4 lemon over the pan. Cook until the tomatoes give off their juices but still have some shape. You can add a couple of tablespoons of water or stock to accelerate this. Stir in the mint. Serve immediately with a basic roast chicken or baked fish.

 

2. ZUCCHINI & GREEN BEAN SAUTEE

 

Serves 4

  • 1tablespoon olive oil divided
  • large zucchini or 3-4 yellow squash halved and thinly sliced 
  • 300g trimmed green beans cut into bite-sized pieces
  • salt and pepper to taste
  • pinch red chili flakes
  • 1/4cup thinly sliced green onions
  • tablespoons lemon juice
  • 1/4cup crumbled feta or shredded parmesan (optional garnish)
  • red chili flakes(optional)

Heat a large skillet over medium-high heat and drizzle the olive oil. Add zucchini, green beans, salt and pepper to the pan.

Sauté, stirring frequently, until vegetables become bright green and crisp-tender, about 7-9 minutes.

Remove from heat and stir in scallions, lemon juice and garnish with cheese and red chili flakes to serve.


3. BAKED FISH WITH SPINACH & TOMATOES

 

Serves 4-5

  • 1 tablespoon olive oil
  • 4x150g white fish fillets
  • 200g cherry tomatoes, halved
  • 2 garlic cloves, crushed
  • 1 cup baby spinach
  • 3 spring onions, trimmed, sliced
  • 2 tablespoons fresh lemon juice
  • Salt & ground black pepper, to taste

 

Heat 1/2 the olive oil in a large frying pan over medium-high heat. Add 1/2 the fish fillets and cook for 3-4 minutes on each side or until the fish is just cooked and flakes easily when tested with a fork. Remove the fish from the pan, cover with foil and set aside. Repeat with remaining olive oil and fish.

Increase heat to high and add tomatoes and garlic to frying pan. Cook, tossing constantly, for 2-3 minutes or until the tomatoes are softened slightly. Add the spinach and toss constantly for a further minute or until just wilted. Add the spring onions and lemon juice to the pan, toss until combined. Season well with salt and pepper.

Serve with the lemon wedges. You may wish to have rice or quinoa with the fish.

 

4. MOROCCAN CARROT SALAD

Serves 4

  • 4 medium carrots, peeled, grated
  • 1/2 red onion, thinly sliced
  • 2 tablespoons currants
  • 1/4 cup chopped flat-leaf parsley

Dressing

  • 1/3 cup lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • freshly ground black pepper

Gently toss together carrot, onion, currants and parsley.

In a separate bowl, whisk together remaining ingredients. Just before serving, toss dressing through carrot salad.

A beautiful salad with a nice piece of beef or lamb cooked on the bbq.

 

5. EGGPLANT & ZUCCHINI BAKE (inspired by MKR)

 

Serves 4

  • Olive oil cooking spray
  • 250g zucchini (and or yellow squash) , thinly sliced
  • 370g eggplant, trimmed, thinly sliced
  • 1 1/3 cups tomato pasta sauce
  • 1 cup grated mozzarella cheese

Heat a non-stick frying pan over medium heat. Spray both sides of zucchini and eggplant slices with oil. Cook, in batches, for 2 minutes each side or until lightly browned and soft. Transfer to a plate. Preheat grill on medium-high.

Layer one-third of the eggplant, zucchini, sauce and cheese in a greased 4cm-deep, 4 cup-capacity, flame-proof dish. Repeat with remaining eggplant, zucchini, pasta sauce and cheese.

Grill for 5 minutes or until cheese is melted and lightly browned. Serve.