MEAL PLAN - MAY 8, 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. CABBAGE BEEF BAKE

 

Serves 3-4

  • 1/2 cabbage, shredded
  • 1 tablespoon olive oil
  • 700g premium beef mince
  • 1 large onion, chopped
  • 1 can diced tomatoes
  • 1/2 teaspoon salt & pepper
  • 1tablespoon sugar
  • 1 teaspoon caraway seed
  • 400ml tomato puree
  • 1 cup Greek yoghurt
  • 1 cup shredded cheddar

 

Preheat oven to 180 degrees. Lightly grease/spray a deep 13 x 9 baking dish.

Place shredded cabbage at the bottom of baking dish; set aside.

Heat the olive oil in a skillet/pan. Saute the onion for 5 minutes and then add the beef mince browning it. Then drain the juices and return the beef and onion to the skillet.

To the drained beef mixture, add the diced tomatoes (undrained), salt, pepper, sugar and caraway seeds. Stir together well and spread this mixture over the cabbage in the baking dish.

In a small bowl, stir together the tomato puree and yoghurt, blending well. Spread this mixture over the beef mixture in the baking dish.

Cover and bake for 1 hour.

Uncover, evenly sprinkle with the 1 cup of shredded cheese and bake (uncovered) for an additional 15-20 minutes.

 

2. ROAST POTATO AND BEETROOT SALAD

 

Serves 4 

  • 400g potatoes, peeled and cut into quarters
  • 2-3 beetroot, roasted and diced
  • 1/2 red onion, finely diced
  • 2 hard boiled eggs, chopped
  • 2 tablespoons chopped chives

Dressing

  • 2 tablespoons sherry vinegar
  • salt to taste
  • 2 teaspoons Dijon mustard
  • 1/4 cup olive oil
  • 1/4 cup yoghurt

Boil the potatoes for 15 to 20 minutes until they are soft and tender. Remove from the heat and drain. When they are cool enough to handle, cut into small cubes.

Roast the beetroot whole for 60 minutes wrapped in aluminium foil at 180 degrees. Remove from the oven and allow them to cool slightly then peel and cut them into small cubes.

In a large bowl, combine with the potatoes, onion, hard-boiled eggs and chives.

In a small bowl or measuring cup, whisk together the vinegar, mustard and salt. Whisk in the olive oil and the yogurt. Toss with the vegetables. Serve right away or refrigerate.

 

3. SHREDDED KALE AND CARROT SALAD

 

Serves 4

  • 3 carrots, grated
  • 100g kale, shredded
  • 50g feta
  • 1/4 cup mixed seeds (pumpkin, sunflower, sesame)

 Dressing:

  • 1 teaspoon dijon mustard
  • 1 teaspoon raw honey
  • 1 tablespoon apple cider vinegar
  • 3 tablespoons olive oil

Add your grated carrot to a large bowl. Next shred your kale - Drizzle it with a little olive oil and use your hands to squeeze and massage kale until it’s soft and bright green. Add the kale to the carrot.

Chop your feta and add it in too. Pop the mixed seeds in a pan on medium heat to toast while you make the dressing.

Combine all the dressing ingredients in a glass or jar and whisk them together. When the seeds are toasted and plump sprinkle them over the salad and toss everything in the dressing.

You can add chicken, salmon and tuna to this salad for some extra protein.

 

4. BEEF AND BROCCOLI STIR-FRY

 

Serves 4

  • Broccoli, cut into florets
  • sea salt
  • freshly ground pepper
  • 600g beef strips
  • 1 teaspoon ground coriander
  • olive oil
  • 1 red onion, peeled and finely sliced
  • 2 cloves garlic, peeled and finely sliced
  • 2 cm piece ginger, peeled and finely chopped
  • 3 tablespoons tamari / soy sauce
  • 1 teaspoon sesame oil
  • steamed rice, to serve

 

Place the broccoli florets into a heatproof bowl and cover them with boiling water. Add a good pinch of salt and leave for 10 minutes. Drain and put to one side.

Sprinkle the coriander over the meat.

Heat a wok or large frying pan until very hot. Pour in a splash of olive oil and add the onions, garlic and ginger. Fry for a couple of minutes until the onions have softened a little. Drop in the seasoned pieces of beef and stir-fry for a couple of minutes. Add the broccoli florets and fry for a further 2 minutes, stirring all the time.

Pour in the soy sauce and sesame oil. Toss in the pan until everything is well coated. Serve steamed rice.

 

5. BAKED POTATO CHIPS

 

Serves 4

  • 500g potatoes, cut into thin slices
  • 2 tablespoons olive oil
  • coarse salt
  • pinch of cayenne pepper
  • freshly ground pepper

Preheat oven to 200 degrees. Lightly coat 2 rimmed baking sheets with olive oil; set aside. Put potatoes, oil, salt, and the cayenne in a large bowl; season with pepper. Toss to combine.

Arrange potato slices on prepared baking sheets, making sure they do not overlap. Bake, rotating sheets halfway through, until potatoes are crisp and golden brown, about 30 minutes. Spread out potatoes on parchment paper; let dry 5 minutes. Sprinkle with salt, if desired.

 

6. CELERIAC MASH - BONUS RECIPE - For Veg-Only Boxes

Serves 4

  • 1 medium sized celriac, peeled and cut into small pieces
  • 1 cup milk
  • 1 tablespoon butter
  • salt to taste

Into a medium saucepan over medium heat, place the celeriac and add enough milk to cover. Simmer for around 10 minutes or until tender enough to squash between your fingers.

Add the butter and a pinch of salt and puree to a smooth consistency. Taste and add more salt if required. Keep warm.

This is beautiful as a base to a chicken or beef casserole that has a nice rich sauce