MEAL PLAN - OCT 23, 2017 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. ASIAN CHICKEN (FISH OR TOFU ALSO OK) & EGGPLANT SKEWERS WITH WILTED SPINACH 

 

Serves 2-3

  • 1-2 tablespoons Honey or Maple Syrup
  • 3 tablespoons Tamari
  • 2 teaspoons Sesame Oil
  • 3 Garlic cloves, chopped
  • 2 cm piece ginger
  • 500g chicken breast / thigh fillets, white fish or tofu - cut into cubes
  • 1 eggplant cut into 2cm cubes
  • 6 skewers, soaked in water (to prevent burning)
  • 1 tablespoon sesame seeds

Wilted spinach

  • 500g baby spinach leaves
  • 3 cloves garlic, sliced finely
  • 1 red chili, deseeded and chopped
  • 3 tablespoons olive oil
  • 1 tablespoon sesame seeds
  • pinch salt

Preheat grill to 180 degrees

Mix marinade ingredients in a large bowl. Add your protein and eggplant to the marinade for as long as possible (you may need to double the marinade amount). Thread onto skewers - alternating between the protein and eggplant. Place in oven tray lined with baking paper and grill on all sides until golden and cooked through.

Add oil, ghee, garlic, chilli and sesame seeds to a cold pan and very gently fry to release flavours in the oil. Watch carefully that the garlic and seeds do not burn. When oil is fragrant and garlic starts to take on a pale golden colour turn off the heat and add the spinach. Gently toss to coat and wilt.

 

2. SOY BAKED SALMON & VEG

 

Serves 2

  • 2 x 180g salmon fillets
  • 2 tablespoons tamari
  • 2 tablespoons honey
  • squeeze lime
  • 1 head of broccoli, cut into florets
  • 1 zucchini, cut into 2 cm pieces.

Combine the tamari, honey and lime.

Preheat oven to 180 degrees.

Place salmon on baking tray and pour the marinade over the salmon. Bake the salmon for 10-12 minutes.

In the meantime, steam the greens as per your liking.

 

3. CURRIED POTATOES

 

   Serves 4

  • 3-4 large potatoes, peeled and cubed
  • 2 tablespoons butter
  • 2 tablespoons garam masala
  • sea salt to taste

Par boil potatoes until just tender - they need to be firm and able to hold their shape.

Heat butter over medium heat in a non-stick pan. Add potatoes and pan fry for a couple of minutes, tossing regularly until they start to get some colour. Add the spice mix to taste, and continue cooking until the potatoes are soft in the middle and crispy on the outside.

 

4. SPAGHETTI SQUASH

 

Serves 4 

  • 1 spaghetti squash, halved and seeded 

  • 
2 tbsp. olive oil,
  • 
2 tbsp. chopped fresh parsley
  • ½ - 
1 tbsp. red pepper flakes/ chili flakes
 (depending on taste)
  • salt and ground black pepper to taste 


Preheat oven to 350 degrees

Coat the inside of squash with about 1 tablespoon olive oil. Place squash, cut-side down, on a baking sheet.

Bake in the preheated oven until squash is tender, about 30 minutes. Cool squash for 10 minutes.

Shred the inside of squash with a fork into ‘spaghetti’ and transfer to a bowl.

Add remaining olive oil, parsley, chili flakes, salt, and pepper to shredded squash and toss to coat.

 

5. ASPARAGUS, HALOUMI & ZUCCHINI SALAD

 

Serves 4

  • 2 bunches asparagus, trimmed
  • 2 zucchini, shaved into thin ribbons
  • 2 tablespoons olive oil
  • 250g haloumi, drained and sliced
  • 70g spinach
  • sea salt and cracked black pepper to taste

Blanch the asparagus and zucchini ribbons separately in   boiling water for 2 minutes until tender and bright in colour. Remove, drain on paper towel and set aside.


Heat half the oil in a non-stick frying pan over medium high heat. Add the haloumi slices and cook for 1-2 minutes on each side or until golden and crisp on the outside. Remove and keep warm.

Mix the remaining olive oil with salt and pepper.

To serve, arrange asparagus and zucchini with spinach and top with haloumi. Drizzle with tomato dressing and a squeeze of lemon juice.