MEAL PLAN - JUNE 19, 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. PARSNIP & PEA SOUP

 Serves 4

  • 500g parsnips, peeled and cut into 1cm slices
  • 1 large onion
  • 3 garlic cloves
  • 1L vegetable stock
  • 200g peas
  • 2 tablespoons fresh rosemary chopped (optional)
  • 3 tablespoons olive oil
  • salt and pepper to taste

Heat olive oil in a large saucepan. Add roughly chopped onion and crushed garlic cloves. Fry until soft.

Add chopped rosemary and fry for 1 min or so.

Add parsnips and vegetable stock. Bring to boil, then cook covered under medium heat for 15-20 mins until parsnips are soft.

When the parsnips are soft, add the peas and cook for 8 mins until peas are cooked.

Puree the vegetables with a liquidiser until the soup is smooth. Add more water or stock to desired consistency. Season to taste.

 

2. CAULIFLOWER & CHARD 'RICE'

Serves 2

  • 1/2 brown onion, diced
  • 1 tablespoon olive oil
  • 1/2 head cauliflower, cut into florets
  • 2 cups rainbow chard, shredded
  • Seasonings to taste


Place cauliflower florets into high speed blender for 3-5 seconds until it resembles rice. Set aside.

Heat a fry pan on medium heat on the stove and add the olive oil and onion. Sauté’ for 3-4 minutes. Add the rainbow chard and stir until it has wilted slighted. Add the ‘rice’ and seasonings. Cook for 5-8 minutes, stirring occasionally so that the rice does not stick to the pan.

You can stir fry chicken or beef as your protein accompaniment.

 

3. BAKED FISH FINGERS WITH ROAST SWEET POTATO

 

Serves 2-3

  • 1 sweet potatoes, peeled and cut into wedges
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon sweet paprika
  • sprinkle salt and pepper
  • 8 x firm rectangular cut white fish pieces (ask your fish monger to prepare this)
  • 1 egg, beaten
  • 1 cup unsweetened desiccated / shredded coconut
  • 1 garlic clove, minced
  • rind of 1 lemon

Alternative coating

1 cup almond meal (or 1 cup panko crumbs)

½ teaspoon garlic powder

½ teaspoon salt.

Preheat oven to 180 degrees.

Prepare potatoes by peeling and cutting them and placing them in an oven proof dish. Drizzle oil, garlic, paprika, salt and pepper and then toss ensuring that all the potatoes are coated.

Place potatoes in the oven and toss every 20 minutes to ensure that they do not stick to the dish. Potatoes will probably need 60 minutes to cook.

Whilst the potatoes are baking, prepare your fish by placing a fish piece in the beaten egg, coating all sides. Allow the excess egg to drip off and then place it in your coating of choice. Make sure all the fish is covered and then place on a tray that is lined with baking paper.

To ensure that fish and potatoes are cooked at the same time, place the fish in oven approximately 20 minutes prior to the potatoes being ready.

 

4. BEEF & WINTER VEGETABLE STEW

     

    Serves 6

    • 1kg stewing beef, cut into cubes
    • 2 onions, cut into quarters
    • 500g pumpkin, cut into cubes
    • 1 sweet potato, cut into cubes
    • 2 parsnips, peeled and cut into cubes
    • 4 cups beef stock
    • 3 teaspoons mixed herbs
    • 1 bay leaf
    • Sprinkle sea salt and pepper

    In a large slow cooker arrange the prepared vegetables.

    Place the beef on top of the vegetables (you can also brown the beef in a skillet over medium heat in a couple of teaspoons of oil before adding to slow cooker)

    In a medium bowl, gently combine the stock with the herbs.

    Pour the stock evenly over the meat and vegetables and add the bay leaf.

    Cook on high for 4-6 hours or on low for 8 to 10 hours; cook until vegetables are tender and meat is cooked through but not overdone.

     

    5. LEMON GARLIC RAINBOW CHARD

       Serves 2-4

      • 1 bunch rainbow chard, trimmed and rinsed
      • 2 tablespoons olive oil
      • 2 cloves garlic, sliced
      • 1 tablespoon lemon juice

      Separate the stems of the chard from the leaves. Cut the leaves into thin strips and set aside. Thinly slice the stems.

      Heat the olive oil in a large skillet or pot over medium heat. Stir in the sliced garlic and chard stems, and cook for 3 minutes until the flavour of the garlic mellows and the stems begin to soften. Stir in the shredded chard leaves, cover, and cook 5 minutes over medium-low heat. Stir, recover, and continue cooking until the chard is tender. Toss with lemon juice to serve.