MEAL PLAN - JUNE 13, 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. BARRAMUNDI WITH SWEET POTATO AND SILVERBEET

 

Serves 4

  • 500g sweet potato, peeled and cut into 5cm chunks
  • 3 tablespoon olive oil
  • 2 sprigs fresh thyme
  • 3 garlic cloves, crushed
  • 4 x 125g barramundi fillets
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/2 small onion, finely chopped
  • 1/2 bunch silverbeet, shredded
  • 1 tablespoon pinenuts, toasted
  • 1 tablespoon sultanas

 

Preheat the oven to 180ºC. Place the sweet potato onto a baking tray and toss with 1 tablespoon of the oil, the thyme and 2 cloves of the garlic. Season with salt and pepper and roast for 30 minutes, turning occasionally until lightly browned and tender. Remove from the oven.

Meanwhile, place a large non-stick frying pan over medium high heat. Season the barramundi with salt and pepper on both sides and evenly sprinkle over the paprika and cumin.

Place 1 tablespoon of oil into the hot pan and cook the fish in two batches for 2-3 minutes per side, or until cooked through and golden brown. Remove the fish from the pan to a plate to rest for 2 minutes.

Place a separate large frying pan over medium high heat and add the remaining oil to the hot pan. Cook the onion for 2 minutes, stirring, then add the remaining garlic and silverbeet. Cook for 2-3 minutes or until the silverbeet is tender, then stir in the sultanas and cook for 30 seconds. Season to taste with salt and pepper, add the pine nuts and remove from the heat.

Serve the roasted sweet potatoes and silverbeet with the barramundi fillets.

 

2. COLESLAW

 

Serves 4-6

  • 1/2 white cabbage, sliced thinly
  • 2 carrots, grated
  • 2 tablespoons fresh dill

 

Dressing

  • 1/4 cup apple cider vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon raw honey
  • salt and pepper to taste


Combine ingredients for dressing and set aside.

Prepare vegetables and combine together in a bowl with fresh herbs. Pour over dressing and serve.

Fantastic with crumbed fish or chicken.

 

3. ZUCCHINI FRITTERS

 

Serves 2-3

  • 2 zucchini, grated
  • salt and pepper to taste
  • 2 eggs, lightly beaten
  • 1 cup silverbeet, shredded
  • 1/2 cup plain flour
  • 1/2 teaspoon cumin
  • 1/2 teaspoon ground coriander
  • 1-2 tablespoons olive oil

To make the fritters, place the grated zucchini in a colander with some salt. Sit for 10 minutes to release the moisture. Squeeze dry with your hands.

In a mixing bowl, combine the zucchini and all the remaining ingredients except for the olive oil.

Heat up the olive oil in a large non-stick frying pan over a medium heat, then add large spoonfuls of the zucchini mixture in batches. Use a spatula to gently press the mixture to flatten.

After 3 minutes, turn the fritters and cook the other side for 2 minutes or until golden brown. Repeat until the batter is used up.

Fritters can be kept in the fridge for a couple of days or alternatively make a bigger batch and freeze for use at another time.

Fritters also taste great with the addition of sliced avocado and a poached egg on top.

 

4. SPAGHETTI AND MEATBALLS

 

Serves 4-5

Meatballs

  • 500g beef mince
  • 1 small zucchini, grated
  • 1 small carrot, grated
  • 1 teaspoon onion powder
  • Sprinkle sea salt and pepper

 Sauce

  • 1 tablespoon olive oil
  • 1 brown onion, finely diced
  • 1 garlic clove, minced
  • 1 tablespoon paprika
  • 1 teaspoon mustard powder (optional)
  • 1 tablespoon coconut sugar (optional)
  • 50g tomato paste
  • 1 tin diced tomatoes
  • 1 cup vegetable stock

Preheat oven to 160 degrees.

Prepare meatballs by mixing all ingredients well. Set aside.

Using a heavy based saucepan, heat olive oil on stove on medium heat. Add onion and sautee for 5 minutes, add garlic and stir for approximately 1 minute. Add the paprika, mustard, sugar and tomato paste and stir. Add diced tomatoes and stock and bring sauce to a simmer.

Once sauce is simmering, roll the meatball mixture into balls and place directly into the sauce. Return the sauce to a boil and then place in the oven and cook for 2 hours, turning the meatballs over half way through cooking.

About 20 minutes prior to the completion of cooking your meatballs, bring a pot of water to the boil on the stove and cook your choice of pasta.

 

5. AVOCADO AND DILL DRESSING

Makes 1/2 cup

  • 1-2 avocado
  • 1 lime juiced
  • 1 garlic clove, crushed
  • 1 tablespoon fresh dill
  • 2 tablespoons water
  • salt to taste

Blitz all ingredients together in a small blender.

Adjust seasoning to taste.

This can be added to any salad or can be used as a spread or dip.

 

6. PASTA WITH ROMANESCO, CHILLI AND GARLIC (VEG-ONLY BOXES)

Serves 2

  • Cooked pasta
  • 1/2 head of Romanesco,divided into small florets
  • 1 small red chilli, sliced
  • 2 cloves of garlic, finely sliced
  • Small handful of finely grated parmesan cheese
  • Extra virgin olive oil
  • Salt and black pepper to season

Cook  the pasta according to packet instructions.

Gently heat a good glug of olive oil in a large frying pan and fry the chilli and garlic over a low heat, till just soft.

Add the romanesco to the pan, season with salt and pepper and fry gently for about 2 minutes before adding a dash of water to the pan. Stir the mixture regularly, adding another little dash of water once the first water has evaporated (this will help to steam the romanesco and stop it browning).

When the pasta's ready, drain then add to the romanesco along with a small ladeful of the cooking water. Toss the pan over a medium heat for about 30 seconds then add the finely grated parmesan to the pan and toss again.

Serve with an extra drizzle of olive oil.

 

7. MISO ROASTED FENNEL (VEG-ONLY BOXES)

Serves 4

  • 2 fennel bulbs, cut into wedges
  • 2 tablespoons red miso paste
  • 1 tablespoon tamari / soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon maple syrup

Preheat oven to 180 degrees.

Prepare a baking tray with parchment paper and place your cut fennel bulbs on the tray.

Prepare your paste by diluting the miso paste with some warm water to make it smooth. Add you tamari, oil and maple syrup. Mix well and then brush the paste mixture around each fennel.

Bake for 45 minutes, turning half way and brushing with more of the paste mixture.