MEAL PLAN - MARCH 22, 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. SPINACH CABBAGE SOUP WITH RICE NOODLES (Pho)

(I am so into my pho at the moment - this is a nice, quick, simplified version)

Serves 2

  • 1 tablespoon olive oil
  • 3 whole green onions, sliced
  • 1 garlic clove, minced
  • 1 tablespoon ginger, minced
  • 1 tablespoon tamari or soy sauce
  • 4 cups chicken broth
  • 1 bunch spinach, thoroughly washed, leaves picked, cut into strips
  • 1/4 cabbage, shredded
  • 100g rice noodles
  • salt and pepper
  • 1 tablespoon sesame seeds, toasted

In a saucepan, heat the olive oil on medium heat. Add the green onions, ginger and garlic. Cook and stir for approx. 2-3 minutes, until the onions are slightly soft, and the garlic and ginger fill your kitchen.

Add the chicken broth and soy sauce and bring to a boil. Add the spinach and the cabbage to the broth and cook for approx. 5 minutes. 

Cook the rice noodles in water according to the directions on the package and drain.

Add rice noodles to soup and add salt and pepper if needed.

Divide over 2 bowls and sprinkle with sesame seeds.

To add extra protein, you can brown some diced chicken prior to sautéing the garlic, onions and ginger.

 

2. ROASTED BEETROOT, CAPSICUM & CARROTS

 

Serves 4

  • 2 medium beetroots
  • 3-4 carrots, scrubbed and halved lengthways
  • 2 apsicum, halved, seeds removed
  • 2 tablespoons olive oil
  • 3 tablespoons roughly chopped flat-leaf parsley
  • 2 teaspoons balsamic vinegar
  • 2 tablespoons extra virgin olive oil

Preheat oven to 180°C.

Trim beetroots (but don’t peel) and simmer in a saucepan of salted water for about 30-40 minutes, or until just tender. Drain and cool. Slip skins off beetroots, then quarter them and place in a roasting tin along with carrots and capsicum.

Drizzle with a little olive oil and roast for 30-35 minutes, tossing them occasionally. Combine vegetables and parsley in a bowl.

Meanwhile, combine balsamic vinegar and extra virgin olive oil to make a dressing. Drizzle vegetables with dressing and season with salt and freshly ground black pepper.

Delicious with roast chicken, beef or lamb.

 

 3. ROCKET PESTO

Makes 1 jar

  • 250g rocket
  • 2 cloves garlic
  • 50g pistachios, toasted
  • 50g parmesan, grated
  • 1 cup olive oil
  • ½ lemon, juiced
  • Salt & pepper, to taste

Place all ingredients in a food processor and blend until well combined but leaving some texture.

The pesto can be used as a sauce for pasta - delicious with some diced chicken or makes for a fabulous dip or spread to add extra flavour to your sandwich.

 

 4. MOROCCAN BEEF & SWEET POTATO STEW

 Serves 4

  • 3 tablespoons olive oil
  • 1 kg beef stewing meat, cut into cubes
  • 3 tablespoons all-purpose flour + salt and pepper for seasoning
  • 1/2 onion, diced
  • 1 garlic clove, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 400g sweet potatoes, peeled, cut into cubes (about 3 cups)
  • 1/2 cup raisins
  • 1 x 800g can diced tomatoes
  • Chopped toasted almonds
  • Chopped fresh parsley
  • Rice (to serve with)

Pre-heat oven to 120 degrees.

Heat 1 tablespoon of olive oil in a heavy based saucepan. Toss the meat in the flour, dust off any extra and then brown half of the meat it in the saucepan. Remove the meat mixture, heat another tablespoon of oil and brown the remaining meat. Remove the meat and set aside.

Heat the last tablespoon of oil and saute the onion and garlic for a few minutes until soft. Add the cumin and cinnamon and stir for 1 minute. Return the beef to the saucepan, add the sweet potatoes, raisins and tinned tomatoes. Adjust seasoning. Bring to the boil and then place the saucepan in the oven and cook for 4 to 6 hours until the meat is tender.

Serve over rice. Garnish with almonds and parsley.

 

5. CABBAGE WITH DILL

Serves 4

  • 1/2 cabbage, cored and shredded
  • 1 bunch fresh dill, chopped
  • 2 tablespoons unsalted butter
  • 2 teaspoons vegetable stock powder
  • 150ml to 200ml water
  • 2-3 tablespoons mayonnaise
  • salt and pepper, to taste


In a saucepan or stockpot, combine shredded cabbage, dill, butter, stock powder and cover with 150ml to 200ml water. Simmer for 30 minutes until tender, stirring occasionally.

Remove from the heat. In a small bowl, mix the mayonnaise with salt and few tablespoons of hot water from the pot. Pour back into the pot and mix well. Season with salt and pepper and serve hot.