MEAL PLAN - NOV 7, 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 and all recipes serve 2

 

1. PUMPKIN AND SILVERBEET SOUP

  • 1 tablespoon olive oil
  • ½ brown onion, diced
  • ¼ cup pumpkin, peeled and roughly chopped
  • 1 carrot, peeled and roughly chopped
  • 750 ml vegetable or chicken stock
  • salt and pepper to taste
  • ½ bunch of silverbeet, de-stemmed and roughly chopped

 

Heat a pot on the stove with olive oil on a medium heat and add onion, sautéing for 5 minutes.  

Add the pumpkin and carrot, stirring so that it is all mixed through.

Add the vegetable stock, bring to the boil and then reduce the heat to a simmer. Allow the soup to cook for 15-20 minutes until the vegetables are soft and tender. Add the silverbeet and stir until it has all wilted.

Remove soup from the stove and either transfer into a blender or use a hand mixer and blend until smooth. Season as required

 

2. CHICKEN FRIED RICE WITH BEANS AND SPINACH

  • 2 chicken breasts
  • 1 cup uncooked brown rice
  • 1 tablespoon olive oil
  • ½ white onion, diced
  • 1 garlic clove, minced
  • 1 onion, diced finely
  • Handful green beans
  • 50g spinach
  • 2 tablespoons soy sauce / tamari

Heat oven to 180 degrees.

Cook rice as per instructions and set aside.

Place chicken on a tray and season desired. Bake in the oven for 10-15 minutes on each side or until the chicken is cooked through. Once cooked, remove from oven and slice into thin pieces.

Prepare your vegetables: Shred the spinach into fine strips. Top and tail the beans and chop them into small pieces.

Heat olive oil on medium heat and add onion, sautéing for 3-4 minutes. Add garlic and stir well. Add vegetables and sauté for 3-4 minutes. Pour in cooked rice and tamari and mix well until all the vegetables and rice are coated in the sauce.

Transfer your rice into 2 bowls and top with chicken.

 

3.  SPANISH TORTILLA

  • 200g potato, peeled and thinly sliced
  • 1 onion, diced finely
  • 4 eggs, whisked
  • 2 tablespoons milk of choice
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Grated tasty cheese (optional)

 Prepare your potatoes, patting them dry and setting them aside.

 Preheat oven to 180 degrees.

Heat a pan on the stove with olive oil and add onions, sautéing for a couple of minutes. Add the thinly sliced potato so that it covers the base of the pan. Allow the potato to brown, approximately 5-8 minutes then gently flip them over and allow them to brown on the other side.

Whilst potatoes are cooking, whisk eggs, milk and seasonings. Add the egg mixture to the potatoes, ensuring that all the potatoes are covered. As the eggs start to cook, lift the mixture from the sides so that all the egg gets to cook.

Sprinkle cheese on top if using.

Transfer the pan into the oven and cook for 10-15 minutes until the egg is cooked through and the cheese starts to melt.

Serve with a side salad.

 

4. POTATO, CARROT & PEA FRITTERS 

  • 1 potato, peeled
  • 2 carrots, peeled
  • 100g shelled peas
  • 1 egg, whisked
  • ¼ cup almond meal
  • salt and pepper to taste
  • olive oil or coconut oil for frying

Prepare your vegetables by grating the potato and carrots. Place in a colander and squeeze out excess liquid.

In a large bowl, add the grated vegetables, peas, egg, almond meal and seasonings and mix well so that it is all combined.

Heat up a pan with a tablespoon of oil. If you are using olive oil, make sure you are cooking on a medium heat and change over the oil in between fritters.

Add a spoonful of the fritter mixture to the pan, making sure not to overcrowd and cook too many at the one time. Cook for approximately 3-4 minutes until golden brown and then flip to cook for a further 3-4 minutes until it is golden brown.

Continue until all the fritter mixture has been used.

Makes 8 fritters. 

 

5. PASTA WITH SILVERBEET PESTO

 

  • Packet pasta of choice
  • 3 large silverbeet leaves
  • ½ bunch fresh parsley
  • ¼ cup extra virgin olive oil
  • 1 tablespoon lemon juice
  • ½ cup raw cashews
  • Sea salt and cracked pepper to taste
  • Feta / Goat / Parmesan cheese (optional)

 

Prepare your pasta as per the package.

Place all other ingredients in a blender and process until smooth. You may need to add a little water to get the consistency that you desire, so make sure you only add small amounts at a time.

Heat a pan on the stove, add your cooked pasta and pesto, mixing it all through so that it is well combined and heated through. Should only take about 5 minutes.

Transfer into bowls and top with cheese if desired.

To add some extra protein you could grill a piece of chicken, tuna or salmon.