MEAL PLAN - NOV 13 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. CHICKEN CHOW MEIN

Serves 4

  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 500g chicken mince
  • 2-3 zucchinis, grated
  • 1/2 cup green beans, top and tailed and chopped roughly
  • 2-3 tablespoons tamari

Heat the olive oil on medium heat and saute the garlic for 1 min. Add the chicken mince and break it up so that it browns all over. This should take 5-8 minutes.

Add the zucchini, green beans and tamari. Saute for a further 5 minutes.

This can be served in lettuce cups or with a bowl of rice, quinoa or noodles.

 

2. CAJUN SALMON ON AN ASPARAGUS & CUCUMBER SALAD

 Serves 4

  • 4 salmon fillets, skin on
  • 3 teaspoons ground cumin
  • 2 teaspoons mustard powder
  • 1 teaspoon ground turmeric
  • 1 garlic clove, crushed
  • 1/2 teaspoon chilli powder
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons fresh lime juice
  • 2 bunches asparagus, woody ends trimmed and cut in half diagonally
  • 2 Lebanese cucumbers, halved lengthways and cut into 1cm-thick slices
  • 2 tablespoons fresh dill, roughly chopped
  • 1 tablespoon finely chopped fresh mint
  • 1/4 cup mayonnaise
  • 2 teaspoons Dijon mustard
  • Pinch of salt

Place the salmon in a glass dish. Combine cumin, mustard powder, turmeric, garlic, chilli, pepper and half the lime juice in a bowl. Pour over salmon and turn to coat. Cover with plastic wrap and place in fridge for 30 minutes to develop the flavours.

Meanwhile, cook the asparagus in a large saucepan of salted boiling water for 3 minutes or until bright green and tender crisp. Drain. Refresh under cold water. Place in a bowl. Add cucumber, dill and mint, and gently toss until well combined. Set aside until required.

Preheat a large non-stick frying pan over medium-high heat. Add the salmon and cook, skin-side down, for 3 minutes or until crisp. Turn and cook for a further 3 minutes for medium or until cooked to your liking. Remove from heat.

Whisk together mayonnaise, remaining lime juice, water and mustard in a jug. Taste and season with salt. Drizzle the asparagus salad with half the dressing and gently toss to coat.

 Divide asparagus salad among serving plates. Top with salmon and drizzle with remaining dressing. Serve immediately.

3. SPINACH & RICOTTA PIE (I QUIT SUGAR RECIPE)

 

Serves 3

Base:

  • 1 cup cooked brown rice
  • 20g butter, melted
  • 1 egg yolks (reserve whites for pie filling)

Filling:

  • 250g ricotta
  • 1 eggs (plus reserved egg whites)
  • 1/2 teaspoon nutmeg
  • sea salt and freshly cracked pepper
  • 1 bunch spinach
  • Preheat oven to 200 degrees celcius.


To make the base, mix together rice, butter and egg yolks. 

Grease your pie dish and press the base mixture firmly down into the bottom of the dish. Bake in the oven for approximately 15 minutes or until it begins to brown.

Meanwhile, make the filling by placing the ricotta into a bowl and softening it with a potato masher. Add eggs, reserved egg whites, nutmeg and salt and pepper and combine well. Chop spinach into 1 cm strips and combine with the ricotta mixture. Scoop into rice base and bake for 20 minutes or until top begins to brown.

 

4. MASHED POTATO PANCAKES  

Makes 4-6 pancakes

  • 2 cups mashed potatoes
  • 1 eggm beaten
  • 4-6 tablespoons flour
  • 3-4 tablespoons butter, for frying

Combine the potatoes with 1 beaten egg, and add flour 1 tablespoon at a time and stir until it's all well mixed.

Note: Add the flour slowly to achieve just the right texture. You will want the mixture to be dry enough that you're able to handle it and form patties, but not too dry and crumbly. Use flour-covered hands to make the patties.

Melt a tablespoon of butter into a large frying pan over medium heat, and place the cakes in to the pan to fry. Be careful not to overcrowd the pan so you'll have room to flip them.

Allow each side to cook about 3-4 minutes until golden brown and crispy.

Continue to cook the pancakes in small batches, adding more butter in between each time.

 

5. MOROCCAN CARROT SALAD

Serves 4

  • 4 medium carrots, peeled, grated
  • 1/2 red onion, thinly sliced
  • 2 tablespoons currants
  • 1/4 cup chopped flat-leaf parsley
  • 1/3 cup lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • freshly ground black pepper


Gently toss together carrot, onion, currants and parsley.

In a separate bowl, whisk together remaining ingredients. Just before serving, toss dressing through carrot salad.

Serve with a piece of grilled meat, chicken or fish.