MEAL PLAN - MAY 29, 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. CHICKEN AND CELERY STIR FRY

     

    Serves 4

    • 2 chicken breasts, cut into 2cm pieces
    • 1 large egg white
    • 1 tablespoon cornstarch / arrowroot powder
    • Salt and pepper to taste
    • 2 to 3 tablespoons olive oil
    • 4-5 celery stalks, thinly sliced on the diagonal
    • 2cm piece of ginger, peeled and thinly sliced
    • 1 red or green chili, thinly sliced (seeds removed if desired)
    • 3 tablespoons rice vinegar
    • 1 tablespoon toasted sesame oil
    • 1 tablespoon sugar

     

    In a medium bowl, whisk together egg white, corn starch, 1 teaspoon coarse salt, and 1/4 teaspoon ground pepper until smooth. Add chicken strips, and toss to coat.

    Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Add half of coated chicken strips to skillet; cook, turning once, until golden, about 5 minutes. Transfer to a plate. Add another tablespoon of oil to skillet, and brown remaining chicken in same manner.

    Add celery, ginger, and chilli to remaining oil in skillet; cook, tossing, until celery is crisp-tender, 4 to 5 minutes.

    Stir vinegar, sesame oil, and sugar in with vegetables. Mix until combined and heated through, 1 to 2 minutes. Serve immediately.

     

    2. QUINOA PILAF WITH BROCCOLI & CORN

    Serves 2

    • 1 tablespoons olive oil
    • 1 onion, chopped
    • 1 garlic cloves, minced
    • 2 teaspoons finely grated fresh ginger
    • 1 teaspoon cumin
    • 1 teaspoon ground coriander
    • 1/2 teaspoon turmeric
    • 1 cup quinoa, rinsed and drained 
    • 2 cups vegetable stock
    • 1 head broccoli, cut into florets
    • 2 corn cobs, husk removed

    Heat oil in a large saucepan over medium heat. Sauté onion, stirring, for 5 minutes or until soft. Add garlic, ginger and spices. Cook, stirring, for 1 minute. Stir in quinoa. Add vegetable stock and stir. Bring to the boil. Reduce heat to low. Cover and simmer for 10 minutes. Uncover and place broccoli on top. Cover and simmer for 3-4 minutes.

    Cook corn as per your liking, either on a grill or by steaming. Set aside and once cooled, cut down the corncob to remove the kernels.

    Add the corn to the mixture. Adjust seasoning and serve.

    This can be eaten warm or cold and add any protein to make it a complete meal.

     

    3. ROASTED SWEET POTATO & CARROT SOUP

      

    Serves 4

    • 500g sweet potatoes, peeled and cut into chunks
    • 300g carrots, peeled and cut into chunks
    • 2 tablespoons olive oil
    • 2 onions, finely chopped
    • 2 garlic cloves, finely chopped
    • 1L vegetable stock
    • 100ml coconut cream

    Heat oven to 200C and put the sweet potatoes and carrots into a large roasting tin, drizzled with 2 tbsp olive oil and plenty of seasoning. Roast the veg in the oven for 25-30 mins or until caramelised and tender.

    Meanwhile, put the remaining 1 tbsp olive oil in a large deep saucepan and fry the onion over a medium-low heat for about 10 mins until softened. Add the garlic and stir for 1 min before adding the stock. Simmer for 5-10 mins until the onions are very soft, then set aside.

    Once the roasted veg is done, leave to cool a little, then transfer to the saucepan and use a hand blender to process until smooth. Stir in the coconut milk, a little more seasoning and reheat until hot.

     

    4. MOROCCAN BEEF & CAULIFLOWER

       

      Serves 4

      • 1 head cauliflower, cut into florets
      • 1 kg beef stewing meat
      • 2 tablespoons olive oil
      • 1/2 onion, diced
      • 2 garlic cloves
      • 1/4 cup fresh parsley, finely chopped
      • 1 tablespoon tomato paste
      • 1 tablespoon vegetable stock powder / paste
      • 1 teaspoon cumin
      • 1/2 teaspoon ginger
      • 1/4 teaspoon turmeric
      • salt and pepper to taste

       

      Heat the olive oil in a saucepan and cook the beef until it is browned.

      Add enough water in the pot to cover the beef. Add all ingredients to the pot except for the cauliflower. Cover and simmer for 40 minutes, stirring occasionally.

      Add the cauliflower to the pan making sure that it is well covered by the sauce. Return the lid and allow it to simmer for a further 15 minutes until the cauliflower is tender.

      Serve with rice or quinoa.

       

      5. BROCCOLI & SWEET POTATO WINTER BOWL

         

        Serves 4

        • 1 cup dried quinoa, rinsed
        • 4 cups diced sweet potato, 2 cm pieces
        • 4 cups broccoli florets
        • 2 teaspoons olive oil
        • sea salt and black pepper, to taste
        • 2 cups cooked white beans
        • Tahini for drizzling
        • Lemon

        Preheat oven to 200 degrees.

        Cook the quinoa according to the package.

        Place diced vegetables on a baking sheet and drizzle with olive oil and season with salt and pepper. Toss to coat until tender and slightly caramelise, about 30 minutes only flipping once.

        Assemble the bowls: In each bowl place equal amount of the quinoa, roasted vegetables and white beans. Drizzle with tahini and squeeze some lemon juice. Season to taste.