MEAL PLAN - SEPT 25, 2017 ORGANIC FARM BOX

By Ramya Sundrapandi

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. GREEK BROCCOLI SALAD

 

Serves 4

  • 1 large bunch of broccoli, florets removed and sliced into small, bite-sized pieces
  • ⅓ cup roughly chopped sun-dried tomatoes
  • ¼ cup chopped shallot or red onion
  • ¼ cup crumbled feta cheese or thinly sliced kalamata olives
  • ¼ cup sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup or agave nectar
  • 1 clove garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon salt, more to taste

In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives and almonds.

In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well. For best flavour, let the salad rest for 30 minutes before serving.

 

2. BOK CHOY AND CHERRY TOMATO SALAD

 

Serves 2

  • 2 heads of bok choy, washed and sliced
  • 1 punnet cherry tomatoes, halved (fresh or roasted)
  • 1 tablespoon capers
  • 1 tablespoon olive oil
  • 1/2 lemon squeezed

Steam the bok choy for a couple of minutes. Transfer into a bowl of iced water for 1 minute and then rinse.

Place in a bowl and add the cherry tomatoes and capers. Toss with the oil and lemon.

A beautiful light salad to have with some grilled fish.

 

3. ONE PAN SALMON & ZUCCHINI

Serves 4

  • 4 zucchini, chopped
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper, to taste

For Salmon

  • 2 tablespoons coconut sugar or honey
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Salt and freshly ground black pepper, to taste
  • 4 salmon fillets
  • 2 tablespoons chopped fresh parsley leaves

Preheat oven to 200 degrees. Lightly oil a baking sheet or coat with non-stick spray.

In a small bowl, whisk together sugar/honey, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside. 

Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.

Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes (or until cooked through).

Serve immediately, garnished with parsley, if desired.

 

4. ONE PAN CHICKEN & POTATOES

 

Serves 4

  • 2 cloves garlic, crushed
  • 1cm piece ginger, finely grated
  • 1/2 teaspoon chili powder (optional)
  • 2 teaspoons fresh thyme leaves
  • 1 tablespoon dried oregano
  • 1/3 cup chicken stock
  • 1/3 cup lemon juice
  • 1/3 cup orange juice
  • 500g potatoes
  • 1 brown onion, finely chopped
  • 8 chicken thighs (skin on)
  • 1 teaspoon paprika
  • 1 small orange, sliced
  • 1 lemon, sliced
  • 1 tablespoon olive oil
  • salt and pepper

Preheat oven to 200 degrees

Combine ginger, garlic, chili, thyme, oregano, stock, lemon and orange juice.

Cut 2mm-thick slices into the top of each potato, being careful not to cut the whole way through.

Sprinkle onion over the base of a roasting pan. Top with chicken. Arrange potatoes between chicken pieces. Pout the stock mixture over the chicken and potatoes. Sprinkle with paprika. Top with the orange and lemon slices. Drizzle wit oil. Season well with salt and pepper.

Bake for 60 minutes, basting with stock mixture during cooking. Cook until chicken is golden and potatoes are cooked through.

 

5. SPINACH & CARROT MUFFINS

 

Makes 12 muffins

  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 5 teaspoons ground cumin
  • 100g baby spinach, stalks removed
  • 250g self-raising flour
  • 1 teaspoon bicarbonate soda
  • 2 eggs
  • 250g natural yoghurt
  • 100g carrot, grated
  • 25g pumpkin seeds

Line a 12-hole muffin tin with cases. Preheat oven to 190 degrees.

Heat the oil in a pan and cook onion for 5 minutes until softened. Add the cumin and cook for a few more minutes. Add the spinach with 4 tablespoons hot water and cook for 1 minute (the liquid will evaporate). Remove from the heat and leave to cool for a few minutes.

Put the flour, bicarb soda and cooled onion mixture in a large bowl. Mix the eggs and yoghurt together and add to the bowl with carrot and pumpkin seeds. Gently mix, then spoon into the cases and cook for 20-25 minutes until golden brown and firm to touch.