MEAL PLAN - JULY 3, 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. BROCCOLI & PARSNIP SOUP

 

Serves 4

  • 2 tablespoons butter
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1/2 cup dry white wine
  • 2 large parsnips, peeled and roughly chopped
  • 3 cups stock
  • a few sprigs of thyme, tied with kitchen string
  • 2 heads of broccoli, cut into florets
  • salt and pepper to taste
  • 1/2 cup of cream

Melt the butter in a saucepan.  Add the onion and cook over medium-low heat until translucent and soft.  Add the garlic and cook for 30 seconds until fragrant.  Add the wine and simmer until it has reduced by about half.

Add the parsnip, stock, thyme and a pinch of salt.  Bring the mixture to a boil.  Lower the heat and simmer until the parsnip is almost cooked through.

Add the broccoli and return the soup to a boil.  Simmer until the broccoli is soft but still green.

Remove the bundle of thyme.  Using a blender or stick blender, puree the soup until smooth.  Add cream to taste and reheat.  Do not let the soup boil or the cream will curdle.  Season to taste with salt and pepper.

 

2. NO FUSS SHEPHERD'S PIE

 

Serves 4

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2-3 medium carrots, chopped
  • 500g beef mince
  • 2 tablespoons tomato puree
  • splash of Worcestershire sauce
  • 500ml beef stock
  • 900g sweet potato, cut into chunks
  • 85g butter
  • 3 tablespoons milk

 

Heat the oil in a medium saucepan, then soften the onion and carrots for a few mins. When soft, turn up the heat, crumble in the beef and brown. Add the tomato purée and Worcestershire sauce, then fry for a few mins. Pour over the stock, bring to a simmer, then cover and cook for 40 mins, uncovering halfway.

Meanwhile, heat the oven to 180C then make the mash. Boil the potatoes in salted water for 10-15 mins until tender. Drain, then mash with the butter and milk. 

Put the mince into an ovenproof dish, top with the mash and ruffle with a fork. Bake for 20-25 mins until the top is starting to colour and the mince is bubbling through at the edges.

 

3. COCONUT PURPLE CAULIFLOWER PUREE

 

Serves 4-6

  • 1 medium sized cauliflower head, cut into florets
  • 1/4 cup coconut cream
  • salt and pepper to taste

Boil large pot of water on stove. Add cauliflower to boiling water and return to simmer for 15-20 minutes until cauliflower is soft.

Drain water and place the cauliflower in high speed blender together with the coconut cream. Blend for 30-60 seconds until puree is smooth and creamy. Adjust the seasoning as required.

 

4. CRISPY OVEN BAKED SQUASH CHIPS

Serves 3-4

  • 2-3 yellow squash
  • coconut cooking oil spray
  • garlic salt
  • pepper

 

Preheat oven to 225 degrees.

Wash and slice your yellow squash super thin (the thinner the better). 

Place the sliced yellow squash in between two sheets of paper towels and press down to adsorb any excess liquid.

Place your sliced yellow squash onto a parchment lined baking sheet.  Try to give each little slice it's own space and if you need to use more than one baking sheet do so. 

Lightly spray the sliced chips with coconut cooking spray.

Sprinkle a little garlic salt and pepper on top. 

Bake for two hours.  At the end of the one hour mark flip the chips.  You want to bake until each chip is nice and crispy.  Keep an eye on your batch of chips and remove the chips that crisp faster and keep the ones in that are still a tab bit wet until they have achieved the ultimate chip like consistency.

Let them cool and enjoy! 

 

5. SWEET POTATO BEEF STEW

Serves 6

  • 2 tablespoons olive oil
  • 1 kg beef stew meat
  • 2 tablespoons flour
  • 3 medium onions, chopped into bite-sized chunks
  • 4 cloves garlic, minced
  • 2 cups dry red wine
  • 2 cups beef broth
  • 2 medium sweet potatoes, peeled and chopped into bite-sized chunks
  • 4 carrots, peeled and chopped into bite-sized chunks
  • 3 bay leaves
  • 1 teaspoon dried thyme
  • salt and pepper to taste

Heat the oil in a large Dutch oven over medium-high heat. Dredge the stew meat in the flour. Brown the stew meat, working in three batches, for just a few minutes until the sides of the meat are brown and crisp. Remove meat from pot and set aside.

Add in the onions and garlic, and cook until just fragrant and tender, about five minutes.

Add in the wine and scrape the bottom of the pan to deglaze. If cooking in a slow cooker, transfer the wine, beef, and all remaining ingredients in a slow cooker and cook for 4-6 hours on high or 6-8 on low. If cooking on the stove, add in the beef and all remaining ingredients to the Dutch oven, bring to a boil, reduce heat, and simmer for 90 minutes to 2 hours, or until the meat is very tender and the gravy is thick and smooth.

 

6. BAKED ROMANESCO WITH MOZZARELLA (Veg-Only Boxes)

 Serves 3-4

  • 1 heads romanesco broccoli
  • 225g fresh mozzarella, sliced
  • 1/2 cup grated pecorino/parmesan cheese
  • 6 kalamata olives, pitted
  • 1 teaspoon roughly chopped capers
  • 2 garlic cloves, minced
  • pinch of dried oregano

Put a large pot of well-salted water over high heat and bring to a boil. Heat oven to 180 degrees.

Cut romanesco into quarters and trim away the core and any tough bits. Chop quarters into rough cubes. Transfer to boiling water and cook for 2 minutes. Drain and rinse with cool water.

Lightly oil an earthenware baking dish. Arrange blanched romanesco in one layer. Season lightly with salt and pepper.

Tear mozzarella slices and scatter over the top, then sprinkle with parmesan/pecorino. Arrange olives here and there. In a small bowl, stir together capers, garlic, and 3 tablespoons olive oil. Drizzle mixture evenly over the top.

Bake for about 30 minutes, until cheese has browned a bit and romanesco is tender when pierced with a fork. Let rest 10 to 15 minutes before serving. Sprinkle with a good pinch of dried oregano.