This week’s produce box includes the super vegetable, broccoli! Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid. It really does cover it all and we’ve included a unique recipe to get your broccoli in!
The purpose of these recipes is to give you some inspiration for the week ahead. We’ve suggested meal ideas based on our produce selection and they can all be enjoyed on their own, or with any protein that suits your appetite.
Leek, Onion & Potato Soup
This veggie packed soup recipe is the perfect weeknight dinner for a quick, easy fix. You can also store the leftovers for days and have them for lunch!
- 4 large leeks
- 1 medium onion, chopped small
- 2 medium potatoes, peeled and diced
- 50g butter
- 850ml vegetable stock
- 275 ml milk
- salt and black pepper
- To serve:
- 2 tablespoons cream or crème fraiche
- 11/2 tablespoons snipped fresh chives or chopped fresh parsley
Begin by trimming the leeks, discarding the tough outer layer.
Now split them in half lengthways and slice them quite finely, then wash them thoroughly in two or three changes of water. Drain well. In a large, thick-based saucepan, gently melt the butter, then add the leeks, onions and potatoes, stirring them all round with a wooden spoon so they get a nice coating of butter. Season with salt and pepper, then cover and let the vegetables sweat over a very low heat for about 15 minutes.
After that, add the stock and milk, bring to simmering point, cover and let the soup simmer very gently for a further 20 minutes or until the vegetables are soft – if you have the heat too high the milk in it may cause it to boil over.
Now you can put the whole lot into a blender – leave it to cool a little first – and blend to a purée. If you have to blend the soup in batches, make sure you have a bowl to hand to put the first batch into. Now return the soup to the saucepan and reheat gently, tasting to check the seasoning. Add a swirl of cream or crème fraîche before serving and sprinkle with freshly snipped chives or parsley.
Fennel, cucumber and Cos lettuce salad
The perfect greens salad to go with your favourite protein! It might not seem like much, but it’s packed full of flavour and is super easy to make.
- 1/3 cup white wine vinegar
- 1/3 cup white wine
- 1 tbsp white sugar
- 1 bulb fennel, shaved lengthways using a mandolin
- 2 tbsp lemon juice
- 1/3 cup extra-virgin olive oil
- 2 Cos lettuces
- 2 Cucumbers, shaved lengthways using a mandolin
Combine vinegar, wine, sugar and 1/3 cup water in a saucepan, season to taste, then bring to the boil over medium-high heat. Add fennel and simmer for 2 minutes, remove from heat and stir to combine. Stand for 5 minutes, then, using a slotted spoon, transfer fennel to a bowl. Return pan to heat, simmer for 5 minutes or until liquid is reduced to 1/3 cup, remove from heat, whisk in lemon juice and oil and season to taste. Cool completely.
Remove outer leaves from lettuce and discard, then separate remaining leaves, keeping hearts intact. Quarter hearts, place in a large bowl with leaves, cucumber and fennel, drizzle with dressing and toss to combine.
This quick recipe is sure to be a crowd pleaser! Use it as a side, or as a quick Japanese inspired snack.
- 100 g plain flour
- 50 g cornflour
- ½ tsp sea salt flakes
- 250 ml soda water, chilled
- vegetable oil for deep frying
- 200 g broccoli, separated into spears
- sea salt flakes
- DIPPING SAUCE
- 4 tbsp soy sauce
- 1 tbsp mirin
- ½ lime, juiced
- 1 tbsp caster sugar
- 2 tsp rice vinegar
Put all of the dipping sauce ingredients into a bowl and whisk until the sugar is dissolved.
Tip the flours and salt into a large bowl and gradually whisk in the soda water – don’t over-whisk as this will make the batter tough.
Fill a pan no more than 1/3 full with oil and heat to 180C or until a cube of bread browns in 30 seconds.
Dip 4 or 5 broccoli spears into the batter, coat fully and gently lower into the oil. Fry for 4-5 minutes or until really crisp, then drain on kitchen paper and season with sea salt. Keep warm in a low oven while you fry the rest. Serve with the dipping sauce.
Caramelized Apples and Onions
Traditionally served with pork, this recipe would also work well with whatever your protein of choice is. It’s a tasty and unique side dish that is sure to impress.
- 3 tablespoons butter or margarine
- 4 cups chopped onions (4 large)
- 2 medium apples, peeled and chopped (2 cups)
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- Chopped fresh parsley, if desired
In a pan, melt butter over medium-high heat. Cook onions in butter 10 minutes, stirring occasionally, until golden.
Stir in apples; cook 10 minutes, stirring occasionally, or until caramel coloured. Remove from heat; stir in salt and pepper. Sprinkle with parsley. Serve warm.
Broccoli and Capsicum Frittata
This broccoli and capsicum frittata makes for a quick, healthy and delicious midweek meal. It's on the table in just 20 minutes!
- a large pinch of chilli flakes
- 1 red capsicum, sliced and roasted for 15 minutes
- 300g broccoli, halved, blanched for 3 minutes and drained
- 8 Gippsland Free Range eggs, beaten
- 4tbsp milk
- A handful of basil leaves
- salad to serve
Heat 1 tsp oil in an ovenproof frying pan, and add the chilli flakes, capsicum and broccoli for a few minutes. Whisk the eggs and milk together, and season well. Add the egg mix, pulling in the sides with a wooden spoon until the edges start to set. Scatter with the basil, and put under a hot grill for 5 minutes until puffed, golden brown and the egg has set. Serve with a salad and some more chilli flakes.
3 ingredient banana pancakes
These pancakes are so easy and quick to make and are great for a quick snack or breakfast!
- 1 small ripe banana
- 1 medium egg
- 2 tbsp wholemeal self-raising flour
- oil spray
Mash banana in a medium bowl until smooth. Whisk in egg, then flour until smooth. Set aside for 5 minutes.
Lightly spray a medium non-stick frying pan with oil and heat over medium heat. Spoon 2 tablespoons batter into pan and spread out with the back of a spoon until 1cm thick. Repeat with remaining batter to make 2 more pancakes.
Easy pickled beetroot
It's easy to make pickled beetroot at home with this simple recipe. Serve them as part of a cheese board when entertaining.
- 6 small beetroot, trimmed
- 4 sprigs fresh thyme
- 2/3 cup white wine vinegar
- 2/3 cup caster sugar
- 1/2 tsp mustard seeds
- 1/2 tsp black peppercorns
- 1/4 tsp salt
Place beetroot in a medium saucepan. Cover with cold water. Bring to the boil over high heat. Cook for 30 minutes or until just tender. Drain. Refresh under cold water. Drain.
Peel beetroot. Using a small sharp knife, thinly slice beetroot. Place beetroot slices in a sterilised 3-cup-capacity glass jar.
Place thyme, vinegar, sugar, seeds, peppercorns, salt and 2/3 cup cold water in a small saucepan over medium heat. Stir over heat for 2 to 3 minutes until sugar dissolves. Pour vinegar mixture into jar. Seal. Allow to cool completely. Refrigerate overnight to allow flavours to develop. Serve.