MEAL PLAN JUNE 7, 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.

 

MEXICAN BEEF & SWEET POTATO STEW

 Serves 4

  1. 200g lean stewing beef
  2. 2 teaspoons of olive oil
  3. 2 teaspoons of crushed chilli (adjust to your spice levels)
  4. 2 cloves of garlic, peeled and crushed or finely chopped
  5. 2 teaspoons of cumin seeds
  6. 2 small onions, peeled and chopped
  7. 2 small red peppers, deseeded and chopped
  8. 2 medium carrots, peeled and chopped
  9. 500g sweet potatoes, peeled and cut into chunks
  10. 2 tins chopped tomatoes (454g / 16oz.)

 

Heat a non-stick saucepan and when hot, brown the meat before removing and putting on a plate.Next add the oil to the same pan, scraping up any meat juices to stop from sticking.

Add the chilli, garlic and cumin, and heat through for about 30 seconds, until it starts to sizzle. Add the onions and red pepper and cook until they are soft, about 10 minutes.

Return the meat to the pan, along with the carrots and sweet potatoes. Give the pan contents a good stir, before adding the tinned tomatoes.

Turn the heat down and allow everything to stew gently for 50 to 60 minutes.

  

2. 'CREAM' OF BROCCOLI SOUP

Serves 2

  1. 1 white onion
  2. 1 tablespoon of coconut oil
  3. 2 cloves of garlic
  4. 1 tablespoon of freshly grated ginger
  5. 1/2 red chilli
  6. 1 head of broccoli
  7. 1 can of coconut milk
  8. 200ml of vegetable stock

 

Finely chop the onion and red chilli. Heat the coconut oil in a large pot and sauté the onions with a pinch of salt for 5 minutes until golden. Add the garlic, ginger, chilli and sauté for 2 minutes.

While this is cooking, chop up the broccoli then throw it in with the onion mix. Stir for 30 seconds with a pinch of salt then pour over the coconut milk and veggie stock. Simmer for 20 minutes then blend until smooth.

 

3. ONE POT CHICKEN AND PUMPKIN RICE

 Serves 4

  1. boneless skinless chicken breasts cut into small cubes
  2. cup white rice short to medium grain
  3. cups chicken or vegetable broth
  4. cups pumpkin, raw, peeled, and diced 
  5. ½ medium onion chopped
  6. cloves garlic, minced
  7. teaspoon dried thyme
  8. 1/2 teaspoon grated ginger
  9. olive oil
  10. saltblack pepper, sweet paprika

 

Preheat oven to 180ºC

Season chicken with salt, pepper and sweet paprika

In a skillet over medium heat, heat olive oil and cook chicken pieces until no longer pink. Transfer to a plate and set aside.

Add additional olive oil and cook onions for about 2 minutes then add garlic, grated ginger, thyme and pumpkin. Cook for 10 minutes.

Add rice. Stir to combine then add stock.

Transfer skillet to the oven. Cook for approximately 30 minutes.

Remove skillet from the oven and add in chicken pieces. Cook for another 10 minutes then check for rice doneness. Add additional water or stock, if rice is too dry or uncooked.

 

4. SUPER SALMON PARCELS

Serves 2

  1. 25g pine nuts
  2. 50g fresh basil
  3. half small clove garlic
  4. 1 lemon
  5. 15g Parmesan cheese
  6. 1-2 tablespoons, olive oil + 2 teaspoons for the salmon
  7. 150g green beans
  8. 2 salmon fillets

 

Preheat the oven to 200 degrees.

Place a frying pan over a medium heat and toast the pine nuts for 2 to 3 minutes, or until very lightly golden – keep them moving so they don’t burn. Tip into a bowl and set aside.

Place into a small blender the basil leaves, discarding the stalks, the garlic, a pinch of sea salt and the toasted pine nuts. Blitz until it becomes a paste. Squeeze in the juice from half a lemon and finely grate in the Parmesan.Add 1 to 2 tablespoons of olive oil and blitz – you need just enough oil to bind the pesto and get it to an oozy consistency.

Trim the stalk-ends from the beans and cook in boiling salted water for 2 minutes, then drain.

Fold just over half a metre of tin foil in half so you have a double layer.Place half the hot green beans in the middle of the foil.Lay a salmon fillet on top, skin-side down, and spoon over 1 tablespoon of the basil pesto.Drizzle with 1 teaspoon of olive oil, a squeeze of lemon juice and season with sea salt and black pepper.

Pull the foil edges together and scrunch them up to seal the parcel. Place them onto a baking tray.Bake in the hot oven for 15 to 20 minutes, or until the salmon is cooked through and the beans are tender.

 

5. SWEET POTATO AND CHICKEN PATTIES

Serves 4

  1. 200g cooked chicken breast, shredded
  2. 250g baked sweet potato (with skin), chilled/cold
  3. 1/3 cup chopped green onion
  4. 1 egg, beaten
  5. 1 tablespoon smoked paprika
  6. 1/2 tablespoon onion powder
  7. 1/2 tablespoon garlic (powder or minced)
  8. pinch of sea salt & pepper
  9. 2 tablespoons goat cheese
  10. 2 teaspoons coconut flour
  11. 1/4 cup panko crumbs (optional)
  12. 1 tablespoon olive oil

Heat a large saucepan and dry-fry the cumin seeds and Set oven to 200 degrees.

Mash up cold (from the refrigerator) sweet potato in a large bowl.

Beat an egg then, add it to the bowl along with shredded chicken, green onions, goat cheese, coconut flour and seasonings. Mix everything together.  If you find the mixture is too lose or wet, add teaspoons of coconut flour until it thickens and easily moldable.

Form equal-sized patties with your hands, about 4 large, then place them back in the refrigerator for at least 20 minutes in order to become more firm.

Set a non-stick skillet on medium heat and add oil.  Allow the oil to heat up.  Before placing the patties in the skillet, lightly dust them on all sides with the panko crumbs.  Sear on each side for about 1 to 2 minutes per side, then place the entire skillet in the oven to cook for an additional 6 – 8 minutes.

Remove from the oven and enjoy.