MEAL PLAN - FEB 8, 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. SALMON & SWEET POTATO PATTIES

 Serves 4

  • 2 large sweet potatoes
  • 2 portions salmon, no skin
  • 1 spring onion
  • Few sprigs dill and parsley (any fresh herbs will work well)
  • 1 red chilli
  • Salt and pepper
  • 1 tablespoon lemon infused olive oil (use lemon zest and plain olive oil if you don't have it)
  • Good squeeze fresh lemon
  • 1 tablespoon chopped capers
  •  

    Boil potato and steam fish on top.


    Mash everything together and form into patties. Bake at 180C on a parchment-lined baking tray. Spray the patties with some coconut oil and bake until golden - remember everything is cooked so it’s just about getting a little colour!

     

    2. QUINOA WITH GARLIC ROASTED TOMATOES & CHICKPEAS

    Serves 4

    • 1 cup dry quinoa
    • 3/4 cups cherry tomatoes, halved
    • 1 can chickpeas, drained and rinsed well
    • 1 tablespoon olive oil
    • 1 head garlic
    • salt and pepper
    • 1 tablespoon balsamic vinegar
    • 1/4 cup chopped chives

    Preheat oven to 190°C. Toss the tomatoes and chickpeas in olive oil and a generous sprinkle of salt and pepper. Transfer to a parchment-lined baking sheet (may need two trays so that they don't overlap). Break the head of garlic into cloves and nestle them in between the tomatoes and chickpeas. Roast for 15-25 mins until the tomatoes are browning and collapsing and the chickpeas are crispy.

    In the meantime, cook the quinoa as per the package and allow to rest for 10 minutes after cooking.

    Once tomatoes and chickpeas are cooked, remove the garlic cloves or if you like it more garlicky, then squeeze the cloves into the dish.

    In a large mixing bowl, combine the cooked quinoa with the tomatoes, chickpeas, vinegar and chives. Mix well and season to taste. You may like to drizzle more olive oil or add additional herbs.

    Can be served as a salad on it's own or as an addition to any protein.


    3. SUMMER LETTUCE & CARROT COLESLAW (BBQ FAVOURITE)F

     Serves 8

    • 1 fancy lettuce, washed, dried, shredded
    • 3 carrots, peeled, grated
    • 5 green onions, thinly sliced
    • 1 cup whole-egg mayonnaise
    • 2 large lemons, rind finely grated, juiced

    Place lettuce, carrot, celery and onions in a large bowl. Toss to combine.

    Whisk together mayonnaise, 1 teaspoon lemon rind, 1/2 cup lemon juice in a bowl. Season with salt and pepper. Spoon mayonnaise dressing over salad and toss gently to combine. Serve.

     

    4. PUMPKIN, BEEF & BLACK BEAN CHILLI

    Serves 6

  • 500g beef mince
  • 1 medium brown onion
  • 3 clove garlic
  • 2 tablespoons chili powder
  • 1 tablespoon dried oregano
  • 5 teaspoons ground cumin
  • 3 cups pumpkin, diced
  • 1 can black beans, drained and rinsed
  • 1 can diced tomatoes
  • 400ml low-sodium beef broth
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 small bunch coriander, chopped
  • 1 cup spinach, shredded
  • Cook beef in a large Dutch oven over medium-high heat 8 minutes or until beef crumbles and is no longer pink. Remove with a slotted spoon. Cook onion and garlic for 7 minutes. Stir in chili powder, oregano and cumin and cook 1 more minute. Stir in pumpkin and the remaining ingredients.

    Bring to a boil; reduce heat to low and simmer 20 to 25 minutes or until pumpkin is tender. Stir in cilantro and spinach, season to taste with salt and pepper.

    Serve in tacos or with rice.

    5. THAI ZUCCHINI SOUP

    Serves 4-6

    2 tablespoons coconut oil
    1 cup sliced shallots (or onion)
    1-2 tablespoons green curry paste, or to taste
    1 can coconut milk (full fat)
    6 medium zucchini, loosely chopped (5 cups)
    1 cup water, plus more if needed
    juice of one lime
    cooked brown rice (or other grain)

       

      Heat the coconut oil in a large saucepan over medium-high heat, stir in the shallots and a couple generous pinches of salt, and sauté until soft. Stir in the green curry paste along with a dollop of cream from the top of the coconut milk. Stir well, and sauté for another minute or so, until fragrant. Stir in the zucchini with another couple of pinches of salt, and sauté, being careful not to brown, until the zucchini is tender 5-7 minutes, or so. Add the remaining coconut milk and the water, let everything come up to a simmer, and remove from heat. Season the soup with the juice of lime, and salt to taste. Serve over a scoop of brown rice