MEAL PLAN - OCT 9, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

Thanks 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. SUPER GREEN SOUP

 

Serves 2-3

  • 1 tablespoon olive oil
  • 1 garlic clove, crushed
  • 1 bunch asparagus, roughly chopped
  • 1 head of broccoli florets
  • 1 handful fresh parsley
  • 1 spring onion, roughly chopped
  • 2 handfuls spinach
  • 1 cup water
  • 1 tablespoon Miso paste
  • Sea salt to taste
  • 1 tablespoon pumpkin seeds

Heat the oil on medium heat and add the garlic, onions and pinch of salt and sauté until soft. Add the greens, water and miso paste.

Cover and simmer gently until just tender. Using a blender of hand blender, add the pumpkin seeds and some more olive oil. Blend until smooth and creamy. Season to taste.

 

 2. EGGPLANT PARMAGIANA

 

Serves 4

  • Olive oil, for frying
  • 2 eggplant, sliced 1/4 inch thick
  • Sea salt
  • 360ml tomato passata
  • 340g shredded fresh mozzarella
  • Oregano leaves


Preheat oven to 200°C. Fill a large cast iron skillet with 1/2 inch oil and heat over high heat until shimmering. Working in batches, fry eggplant slices, turning, until browned on both sides, about 5 minutes. Transfer fried eggplant to a paper towel–lined half sheet pan and sprinkle with salt. Repeat with remaining eggplant, topping up oil as needed.

In a baking dish, arrange a layer of eggplant slices. Top with a thin layer of tomato sauce, followed by shredded mozzarella and oregano leaves. Continue layering eggplant, sauce, cheese, and herbs to fill baking dish. Do not add oregano to the top layer.

Bake eggplant Parmesan until bubbling and browned on top, about 20 minutes. Let stand for 10 minutes to reabsorb juices. Sprinkle with oregano leaves and serve.

Note / you can make a bolognese sauce to add to the layers as well.

 

3. SUPER GREEN CORN CAKES

Serves 4

  • 2 spring onions
  • 2 cloves garlic
  • 1 handful fresh parsley
  • 1 handful spinach
  • 1 small head broccoli
  • 2 handfuls corn kernels
  • 1/2 block goat or fetta cheese, crumbled
  • 3 eggs
  • 2-3 heaped tablespoons flour
  • seasoning to taste
  • 2-3 tablespoons coconut oil or olive oil for frying

Steam corn and cut kernels off.

Place onion, garlic, herbs and baby greens into a food processor and process until finely chopped. Add the broccoli and pulse to a fine chop.

Beat eggs in a large bowl and add broccoli mix, corn kernels and feta. Add one tablespoon at a time of flour to a thickish consistency. Season really well.

Gently heat oil in a non-stick pan.

Add tablespoons of the mixture, flattening down with a spoon, and cook gently until golden each side.

Drain on paper towel.

Delicious with poached eggs on top.

 
4. SPICED CARROT & RED LENTIL SOUP

 

Serves 4

  • 2 teaspoons cumin seeds
  • pinch chilli flakes
  • 2 tablespoons olive oil
  • 600g carrots, washed and coarsely grated
  • 140g red lentils
  • 1L hot vegetable stock
  • 125ml milk
  • Plain yoghurt

Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices.

 

5. 15 MINUTE FISH PARCELS WITH BEANS

 

Serves 4

  • 4 x white fish fillets
  • beans top and tailed
  • 1 lemon, juiced
  • 1 garlic clove, minced
  • 4 x small knobs of butter
  • fresh herbs of choice

Place 4 sheets of baking paper on a tray. Place the fish in the middle of the paper and then place on each fish some butter, lemon juice, garlic and fresh herbs. Top with some green beans.

Tightly fold down the paper long ways, then each end towards the centre.

Either steam, bake or bbq the fish. Cooking time will vary depending on size of fish 5-10 minutes.