MEAL PLAN - NOV 21, 2016 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DINNERS YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. YELLOW SQUASH & PUMPKIN BAKED EGGS

 

Serves 2

  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 250g pumpkin, grated
  • 250g yellow squash, grated
  • 1 x 400g tin diced tomatoes
  • Seasoning as you desire eg. smoked paprika, cumin, oregano, basil etc….
  • Sea salt and cracked pepper to taste
  • 4 eggs

Place the grated squash and pumpkin in a colander with a sprinkle of salt. Set aside for 20 minutes. Then rinse under cold water and squeeze out excess liquid.

Preheat oven to 180 degrees.

Heat an oven-proof pan on medium heat with the olive oil. Add your onion and sauté for 5 minutes. Add the garlic and stir for 1 minute. Add pumpkin, yellow squash and seasoning and sauté for 5 minutes.

Pour in tinned tomatoes and bring to the boil. Reduce the heat to a simmer and then crack in the eggs so that they are spaced around the pan. On a gentle heat allow the eggs to slightly cook and once you see the whites starting to cook through, place the pan in the oven for a further 10-15 minutes until the eggs are completely cooked through.

 

2. SLOW COOKED BEEF KORMA

Serves 4

  • 1 x onion chopped
  • 3 x garlic cloves minced
  • 1kg chopped stewing beef
  • 100g shelled peas
  • 200g sweet potato cubed
  • 3-4 tablespoons Love My Earth Organic Shashi Korma curry powder
  • 1 x tin coconut cream

Set oven to 125 degrees.

Fry onion and garlic in ghee. Once browned, and soft, add Shashi Korma curry powder and fry until fragrant. Add a few splashes of water to make into a paste.

Add stewing beef to pan and mix thoroughly until meat is browned.

Add coconut cream, ½ cup of water, chopped sweet potato and peas and mix through, adding more water if the meat is not fully covered.

Pour into a casserole dish and put lid on. Bake in a low heat oven for three hours or cook in a slow cooker for 6-8 hrs.

 

3. SUPERFOOD SALAD WTH A MUSTARD DILL VINAIGRETTE

Serves 2

  • 2 cups superfood salad mix
  • ½ cup roasted pumpkin (300g raw pumpkin / 1 tablespoon olive oil / seasonings)
  • 8 pitted kalamata olives, halved
  • ½ cup cooked rice / quinoa
  • Protein of choice: tuna / chicken / salmon / eggs / chickpeas

 Dressing:

  • 3 tablespoons Dijon mustard
  • 1 tablespoon apple cider / white vinegar
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons water
  • 1 teaspoon raw honey
  • ½ teaspoon sea salt
  • cracked pepper to taste
  • ¼ cup chopped dill

Prepare the roast pumpkin first. Heat oven to 180 degrees. On a lined baking tray place approximately 300g of seasoned chopped pumpkin. Drizzle with 1 tablespoon of olive oil and bake for 30 minutes, turning half way.

Prepare dressing by placing all ingredients into a glass jar and whisk to combine. Set aside.

Prepare your protein. (Busy mum tip: Grab a free-range charcoal chicken after work!)

Divide salad ingredients between 2 plates. You can also add any additional vegetables to the salad. Drizzle with 1-2 tablespoons of the dressing and top with your protein of choice.

 

4. POACHED CHICKEN WTH PEA & TOMATO RICE

 

Serves 2

  • 2 x 180g chicken breasts
  • 3 cups chicken or vegetable stock
  • 1 bay leaf
  • 1 garlic clove, sliced
  • 1 cm ginger, peeled and sliced
  • 1 cup uncooked brown rice
  • 3 cups of vegetable stock
  • 100g green peas
  • 100g cherry tomatoes, halved
  • Salt and pepper to taste

 

Bring 3 cups of vegetable stock to the boil and add the bay leaf, garlic and ginger. Add your chicken breasts and reduce heat to a simmer. Allow the chicken to simmer for 30 minutes and then remove the chicken from the broth and allow it to rest for 10 minutes. To shred the chicken, use 2 forks to pull through the meat.

Whilst the chicken is cooking, prepare your rice by bringing 3 cups of stock to the boil. Then add your peas and rice. Once the stock has returned to a boil, reduce the heat to a simmer, cover with a lid and allow to cook for 25 minutes until all the water is absorbed. At this point turn the heat off and allow the rice to sit for 10 minutes and fluff up.

Transfer the rice into a bowl, add your cherry tomatoes and chicken, carefully mixing so that it is all well combined. Adjust seasoning to taste.

 

5. CRISPY CARROT CHIPS

Serves 2

  • 3 carrots, peeled and cut into battons
  • 1-2 eggs, beaten
  • 1 cup quinoa flakes or breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon cracked pepper

Prepare a tray with baking paper and pre-heat your oven to 180 degrees.

Have your eggs beaten in one bowl and in a second, separate bowl mix together your quinoa flakes or breadcrumbs and seasonings.

Dip the carrot battons into the egg and then cover with the seasoned quinoa flakes or breadcrumbs. Place the carrot on your prepared tray. Continue this process until you have done all the carrot battons. Make sure that you don’t overcrowd the tray.

Bake in the oven for 40 minutes, turning half way