This week we have a great range of new vegetables like Eggplant, Sweetcorn, Kale, Coriander and Choy Sum. Choy Sum is one of those vegetables that you may have heard about, but never used. Also known as Chinese flowering cabbage, Choy Sum is a popular Asian green. It is a great source of folate and vitamin B6, as well as beta-carotene, an antioxidant that can be converted to vitamin A in our bodies. Choy sum also provides fibre, calcium and iron. We're excited to see what you create with it this week!
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.
Roasted Vegetable Baked Potatoes
These roasted vegetable loaded baked potatoes are the PERFECT way to use up leftover veggies for an easy lunch or weeknight meal!
- 4 medium sized potatoes, scrubbed and dried
- 3-4 cups bite-sized chopped vegetables, for roasting
- salt and freshly ground black pepper
- 170 grams of Greek yogurt or low-fat sour cream
- ¼ tsp garlic powder
- ¼ cup milk
- 1 cup grated cheese
- 1 tsp fresh thyme, chopped
Preheat oven to 220° c. Poke potatoes with a fork a couple times on each side and bake for 45 to 60 minutes until they are tender when pinched around the centres.
While the potatoes bake, toss the vegetables on a baking sheet with 2 tablespoons olive oil, 1 ½ teaspoons salt, and a few grinds of black pepper. Add the baking sheet to the oven (on the rack below the potatoes) during the last 20 minutes of the potato baking time. After 10 minutes, toss the vegetables to ensure they are browning on all sides. Remove the potatoes and vegetables from the oven and allow the potatoes to cool.
Slice the potatoes open lengthwise and scoop out the insides, taking care not to tear the skin, into a medium bowl. Mix the yogurt or sour cream, garlic powder, milk, 3/4 cup cheese, thyme, 3/4 tsp salt, and few grinds of black pepper into the potatoes. Scoop the filling back into the potato skins and top the filling of all of the potatoes with the roasted vegetables and the remaining cheese.
Sweet Corn & Zucchini Fritters
An easy, vegetarian fritter you can have on the table in 25 minutes. Top with an egg with a runny yolk and a drizzle of our chilli dressing
- 1 sweetcorn, kernals cut off
- 2 spring onions, finely chopped
- 50g spring onion, grated
- 1 tsp smoked paprika
- 50g self-raising flour
- 1 Gippsland Free Range egg, beaten
- 40ml milk
- 4 tbsp sweet chilli sauce
- juice 1 lime
- 1 tbsp vegetable oil
- mixed leaves, to serve
Mix the sweetcorn, spring onions, zucchini, paprika, flour, beaten egg, milk and some seasoning in a large bowl and set aside.
Put a large pan of water on to boil. In a bowl, mix the chilli sauce with the lime juice and set aside.
Heat the oil in a large, non-stick pan and spoon in four burger-sized mounds of the fritter mixture, spaced apart (you may need to do this in two batches). When brown on the underside, turn over and cook for 3 mins more until golden.
Serve the fritters topped with mixed leaves and a drizzle of the chilli dressing.
You can also add a poached egg if you wish.
Eggplant Parm Chips
These are a great snack for the kids, while getting in some amazing nutrients!
- 1 medium eggplant
- 2 tbsp. extra-virgin olive oil
- 1/4 c. freshly grated Parmesan
- 1 tsp. Italian seasoning
- 1 tsp. garlic powder
- Freshly ground black pepper
- Marinara, for dipping (optional)
Preheat oven to 180° C. Cut eggplant into very thin rounds—on a mandoline, if possible. Lay slices of eggplant on paper towels in an even layer. Season lightly with salt, then let sit for 10 minutes. Wipe any visible moisture off slices with a paper towel and flip. Repeat salting, resting, and drying process once more.
Transfer eggplant slices to a large bowl and toss with oil. Add Parmesan, Italian seasoning, and garlic powder. Season with black pepper and toss until slices are evenly coated.
Arrange eggplant slices in an even layer (make sure none are overlapping!) on a large baking sheet.
Bake until golden and crisp, 16 to 18 minutes. Let cool before serving with marinara.
Broccoli, Kale & Coriander Sambol
This sambol pairs well curries and rice just as well as it would pair with burgers and fries.
- 1 cup kale
- 1 cup loosely packed coriander
- 1 cup broccoli
- 1/2 red onion
- 2 tbsp shredded coconut (unsweetened)
- 2 tsp lime juice
- 1 jalapeno (optional)
- salt and pepper to taste
Finely chop kale, coriander and broccoli and place in a bowl.
Also chop up the red onion and place in the bowl, along with the shredded coconut.
If using the jalapeno, you can use less of the seeds to keep this salad less spicy. If you like it spicy, then wash, dry jalapeno and chop it up well and add to the bowl.
Drizzle with lime juice and mix until all ingredients are well combined. Then, sprinkle with a few pinches of salt and pepper (or to taste) and enjoy.
Moroccan Carrot & Coriander soup
A refreshing soup that can be had at any time of the year.
- 1 tbsp olive oil
- 1 large brown onion, coarsely chopped
- 2 garlic cloves, crushed
- 2 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- 1 tsp sweet paprika
- 1 bunch dutch carrots, peeled, coarsely chopped
- 400g pumpkin, peeled, seeded
- 1 litre (4 cups) chicken style liquid stock or vegetable liquid stock
- 1 tbsp honey
- 250ml Cooking Cream
- Coriander leaves, to serve
Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, for 5 minute or until onion softens. Add the coriander, cumin, cinnamon and paprika and cook, stirring, for 1 minute or until aromatic.
Add the carrot, pumpkin and chicken stock and bring to a simmer. Reduce heat to low and cook, stirring occasionally, for 30 minutes or until carrot is very tender. Remove from heat.
Transfer carrot mixture to the jug of a blender and blend until smooth. Return to the saucepan and add the honey and two-thirds of the cream. Place over low heat and cook for 2-3 minutes or until heated through. Taste and season with salt and pepper and extra honey, if desired.
Ladle among serving bowls. Dollop with remaining cream and top with coriander leaves to serve.
Choy Sum with Ginger & Garlic
These fresh Asian greens are a perfect side dish to almost any meal!
- 1 bunch choy sum
- 1 tablespoon peanut oil
- 2 cloves garlic , thinly sliced
- 1 tablespoon ginger, peeled and thinly sliced
- 1 hot red chilli, finely chopped, seeds removed if preferred
- 2 tablespoon rice wine mixed with 2 tbsp water
- 3 spring onions, trimmed and cut into short lengths
- 1/2 teaspoon sesame oil, (optional)
Trim the ends of the choy sum stems. If some of the stems are very thick, cut these in half lengthwise; if the choy sum is very long, cut stems in half or into thirds. Wash choy sum thoroughly under running cold water, shake and pat dry with paper towels.
Heat a wok over a medium-high heat, add peanut oil and let it get nice and hot. Add garlic and ginger, stir-fry for a few seconds, then quickly add choy sum and chilli and increase heat to high; take care as it will spit and hiss at you, especially if there is still some moisture in the leaves. Stir-fry for 2 minutes, then add wine and water. Cover with a lid and steam for 2-3 minutes.
Add spring onions and cook for 1 minute more, stirring, splash with sesame oil if using, then turn the lot into a serving bowl or onto a plate. Serve immediately.
Grilled Vegetable Rigatoni
Grilled zucchini and eggplant make this pasta dish a hearty meal for lunch or dinner.
- 450g rigatoni rigate
- 1-2 green zucchini, cut into diagonal slices
- 1 large eggplant, cut into rounds
- Freshly ground black pepper
- Extra-virgin olive oil, for drizzling
- 3 cups marinara suce
- 1/4 cup Freshly Chopped Parsley
Bring a pot of water to a boil and generously season with salt. Cook pasta according to package directions until al dente. Drain pasta.
Meanwhile, preheat barbecue over medium-high heat. On a rimmed sheet pan, lay out zucchini and eggplant slices. Season with salt and pepper, then drizzle with olive oil and massage gently. Place vegetables in a single layer and grill until charred on both sides, about 2 minutes per side.
Place the pot over medium heat and add marinara; stir until warmed through. Toss together with pasta, grilled vegetables and parsley.
If you would like to check out the latest produce selection, click here to visit the Seasonal FarmBOX product page and be sure to secure your Thursday delivery if you haven't already.