MEAL PLAN - MAY 15, 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. SPINACH AND FETA MUFFINS

 

Makes 12

  • 1 egg
  • 1 cup water
  • 2 cups wholemeal self-raising flour
  • 1/2 teaspoon salt
  • 100g feta cheese, crumbled
  • 1 cup finely chopped baby spinach
  • 2/3 cup cheddar chees, grated
  • 1/4 cup parmesan cheese, to top

Preheat oven to 180 C. Grease a 12-cup muffin tin.

Mix all ingredients together except Parmesan. It will be very solid.

Spoon into prepared muffin tins and sprinkle with Parmesan.

Bake for 15-20 minutes or until muffins are golden.

 

2. LEMON CHICKEN WITH CAPSICUM

 

Serves 4

  • 1 tablespoon olive oil
  • 500g chicken thigh fillets, cut into 2cm pieces
  • 1 onion, cut into eights
  • 1 capsicum, chopped
  • 1 clove garlic, crushed
  • 1 teaspoon grated fresh ginger
  • 1 cup water
  • 2 tablespoons lemon juice
  • 1 tablespoon tomato paste
  • 1 tablespoon honey
  • 3 teaspoons cornflour or arrowroot flour, blended with a little water
  • 2 tablespoons chopped coriander
  • Salt and pepper to taste

Heat half the oil and cook the chicken in a non-stick frypan for 3-5 minutes or until browned, add the onion, capsicum, garlic and ginger and sauté another 3 minutes.

Pour over the combined water, lemon juice, honey, blended cornflour and seasonings. Bring to the boil and stir until thickened. Simmer for a further 12-15 minutes until cooked through.

Toss through the coriander and serve with rice or quinoa.

 

3. CURRIED CARROT, SWEET POTATO & GINGER SOUP

Serves 4-5

  • 2 teaspoons olive oil
  • 1/2 cup chopped shallots
  • 3 cups cubed peeled sweet potato
  • 1 and 1/2 cups sliced peeled carrots
  • 1 tablespoon grated ginger
  • 2 teaspoons curry powder
  • 3 cups chicken broth
  • 1/2 teaspoon salt

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor or; pulse until smooth. Repeat procedure with remaining soup or you can use a hand blender.

 

4. BROCCOLI PIZZA CRUST

 

Serves 2

  • 1 small head of broccoli (about 2-3 cups riced)
  • 1 tablespoon olive oil
  • 2 eggs
  • 1/4 cup parmesan cheese
  • 1/4 cup mozzarella cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon italian seasoning
  • Pizza sauce, additional cheese and toppings

 

Preheat oven to 200 degrees. Line a baking sheet with parchment paper; set aside.

Process the broccoli in a food processor or shred with a cheese grater until the broccoli is the same consistency as rice.

Heat a pan with the oil on a medium heat. Add the broccoli and stir fry for a couple of minutes until the broccoli is slightly cooked. Allow to cool.

In a large bowl, combine the broccoli, eggs, cheeses and seasoning with a spoon until fully combined. Pour the mixture onto the prepared tray and shape into a pizza crust.

Bake for 10-12 minutes or until crust is lightly browned.

Remove from the oven. Spread with the pizza sauce, additional cheese and your choice of toppings. Bake for a further 10-15 minutes.

 

5. CORN FRITTERS

 Serves 4

  • 3 ears corn, husks and silk removed
  • 1/3 cup milk
  • 1 large egg
  • 1 teaspoon sugar
  • 1/2 teaspoon baking powder
  • Salt and pepper to taste
  • 1/4 cup cornmeal
  • 1/4 cup flour
  • 2 tablespoons olive oil

Preheat oven to 200 degrees.

Remove kernels from the cob and transfer to a bowl. To bowl, add milk, egg, sugar, baking powder, 1/2 tsp. salt, and 1/4 teaspoon pepper; mix. Fold in cornmeal and flour.

Line a tray with parchment paper. In a large non-stick skillet, heat 1 tbsp. oil over medium. Working in two batches, drop batter into pan by heaping tablespoons. Fry until golden brown, about 2 minutes per side. Transfer to prepared baking sheet. Sprinkle with salt; place in oven. Repeat. Keep warm in oven up to 30 minutes.

 

 6. SWEET POTATO & TURNIP MASH WITH SAGE BUTTER (FOR VEG-ONLY BOX)

 

Serves 4
  • 2 medium sweet potatoes, peeled and diced
  • 2 medium swedes peeled and diced
  • 3 large cloves garlic
  • 30 fresh sage leaves, divided (12 left whole, the rest cut into strips)
  • 2 tablespoons butter

  • 1 teaspoon sea salt
  • ½ teaspoon coarsely cracked pepper

Place potatoes, swedes, garlic and 12 sage leaves in a medium saucepan and cover with water. Bring to a boil. Reduce the heat to medium-low, cover, and simmer until the vegetables are fork-tender, 12 to 15 minutes. Drain. Return the vegetables to the pan and keep covered.

Heat butter in a small skillet over medium-high heat. As it melts and turns lightly brown, add the strips of sage and allow them to crackle and flavor the butter, about 1 minute.

Pour the sage and butter over the vegetables and smash with a potato masher. Stir in salt and pepper and serve.