MEAL PLAN - NOV 28, 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. JAPANESE SOBA NOODLE SALAD WITH SEARED TUNA

Serves 2:

  • 1 packet organic Soba noodles
  • 120g broad beans
  • 1 carrot, grated
  • 3 tablespoons mixed black and white sesame seeds
  • 2 x 180g tuna steaks
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Dressing:

  • 2 tablespoons Tamari
  • 1 teaspoon maple syrup
  • 1 teaspoon sesame oil
  • 1 teaspoon brown rice vinegar
  • 1 garlic clove, minced

Prepare broad beans:

Place the broad beans in a pot of salted boiling water. Return to the boil, cover and reduce heat to a simmer. Allow to simmer for 4-5 minutes and then drain the beans, rinsing them under cold water.

Prepare tuna:

Place your sesame seeds on a plate. Season the tuna with salt and pepper on both sides and then coat them in the sesame seeds so that they are well covered on both sides.

Heat a griddle pan on the stove and drizzle it with the olive oil. Once hot, place the tuna on the pan for 4 minutes and then gently turn it to cook for another 4 minutes on the other side. Remove the tuna onto a board to rest for 5 minutes. Note: try not to turn the tuna too many times.

Prepare noodles:

Whilst the tuna is cooking, follow the instructions on the packet for the preparation of the noodles.

Prepare dressing:

Place all ingredients in a glass jar and mix until well combined.

Assemble the salad:

Place the noodles on a plate and scatter the beans and grated carrot on top. Cut the tuna into cubes and scatter around the plate.

Drizzle the dressing on top and serve.

 

2. CARROT, ZUCCHINI & AVOCADO SALAD

Serves 2

This versatile salad goes well with any protein - beef, chicken, eggs, fish, salmon or tuna.

  • 100g rocket leaves
  • 1 large zucchini, grated
  • 1 large carrot, peeled and grated
  • 1 avocado, diced
  • ¼ cup pumpkin seeds
  • 2 tablespoons white sesame seeds

 Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon vinegar (I use apple cider vinegar)
  • 1 tablespoon raw honey
  • ½ tablespoon soy sauce
  • ½ tablespoon lime juice

Prepare dressing by combining all ingredients in a glass jar and whisk well to combine. Set aside.

Place rocket in a salad bowl.

Grate zucchini and carrot and squeeze out extra moisture. Add these vegetables to the rocket. Add diced avocado, pumpkin and sesame seeds. Drizzle with the dressing and serve with preferred protein. 

 

3. SHEPHERD'S PIE

Serves 4

  • 1 tablespoon olive oil
  • 1 brown onion, diced
  • 1 clove garlic, minced
  • 750g beef mince
  • 1 tablespoon sweet paprika
  • 1 teaspoon mustard powder
  • 1 tablespoon tomato paste
  • 1 teaspoon mixed dry herbs
  • Salt and pepper to taste
  • 1 x 400g tinned diced tomatoes
  • 250ml beef stock

Topping:

  • 500g potatoes, peeled and chopped
  • ¼ cup milk
  • Salt and pepper to taste

Prepare meat filling by heating olive oil on a medium heat. Add onion and sauté for 5 minutes. Add garlic and give it a quick stir. Add beef mince and break it all up whilst browning it.

Add the remainder of the ingredients, stirring so that it is all well combined. Reduce heat to a simmer and allow to cook for 40 minutes.

Preheat oven to 180 degrees

Whilst meat is cooking, prepare the potato topping. Bring potatoes to a boil and then reduce the heat to a simmer. Allow to cook until they become soft and you can gently push a knife through the middle. Should take approximately 15 minutes.

Drain the potatoes and transfer into a bowl. Add milk and seasoning and then mash until it becomes smooth and creamy. You can add the potatoes to a blender or use a hand mixer to get a smoother consistency.

Assemble the Shepherd’s pie by placing the meat into an oven proof dish and then spreading the potato evenly so that it covers all the meat.

Place in the oven and bake for 45 minutes until it browns on top.

 

4. MUSHROOM & ROCKET PIZZA

Serves 4

You can use a different or pre-made pizza base, but give our super healthy, super easy version below a go if you can!

Dough:

  • 150g quinoa flour
  • 40g chia flour
  • ¼ teaspoon sea salt
  • 180ml water
  • 1 tablespoon olive oil

Toppings:

  • 50g tomato paste
  • 100g grated cheese
  • 100g sliced mushrooms
  • 50g rocket

Preheat your oven to 175 degrees.

Drizzle 1x tablespoon of olive oil on a pizza tray

Prepare your dough by mixing all the ingredients except for the olive oil in a bowl. It should turn out to be a sticky consistency.

Place your dough on the prepared tray and using slightly wet hands, spread the dough so that it covers the tray.

Spread the dough with the tomato paste and then top with the cheese, mushrooms, rocket and any additional veg you have in your fridge.

Bake in the oven for 25-30 minutes.

 

5. MOROCCAN BEEF WITH SILVERBEET

Serves 4

  • 1 tablespoon olive oil
  • ½ brown onion, sliced
  • 600g beef strips
  • 1 tablespoon cumin
  • 1 teaspoon turmeric
  • 1 x 400g tin diced tomatoes
  • Salt and pepper to taste
  • 3-4 Silverbeet leaves, de-stemmed and shredded
  • 50g flaked almonds

Heat the olive oil in a pan on medium heat. Add onion and sauté for 5 minutes. Add beef strips and brown it on all sides. Add cumin and turmeric and combine well. Gently add your tomatoes and season with salt and pepper. Bring to a light simmer and allow to cook for 15 minutes. Add shredded silverbeet and stir until it is all wilted. Top with the flaked almonds.

Serve with rice, couscous, quinoa or cauliflower rice.