Did you know that eating capsicum can improve your metabolism? Low in fat, capsicum lowers triglycerides to increase your metabolism. Eating capsicum will help you burn fat and also improves digestion! We’re so excited to have capsicum in your produce boxes this week, along with baby bok choy, kale, asparagus and basil!
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.
Baby Bok Choy and Mushroom Stir Fry
Bok Choy is especially good with earthy mushrooms. Thoroughly drying the bok choy before cooking ensures that you don't end up with a watery sauce.
- 450g baby bok choy
- 4 teaspoons vegetable oil
- 2 garlic cloves, chopped
- 1 teaspoon minced fresh ginger
- 140g Flooding Creek Fungi Gourmet Mushrooms, tough parts of stems trimmed
- 2 tablespoons of rice wine or dry sherry
- 1 tablespoon soy sauce
- 2 teaspoons toasted sesame oil
- ⅛ teaspoon each salt and pepper
Trim bases of Bok choy and separate outer leaves from stalks, leaving the smallest inner leaves attached. Rinse and thoroughly dry Bok choy in a salad spinner.
Heat a wok or large frying pan over medium-high heat until hot. Add vegetable oil, garlic, and ginger and stir once; then immediately add mushrooms and stir-fry until they just begin to brown, 1 to 2 minutes.
Add rice wine and cook 30 seconds. Add Bok choy leaves and stalks and cook, tossing with tongs, until beginning to wilt, about 1 minute. The wok may seem crowded, but the leaves wilt quite a bit.
Add soy sauce, sesame oil, salt, and pepper; cook, tossing often, until Bok choy is tender-crisp, another 1 to 1 1/2 minutes. Serve with rice or your favourite protein!
Capsicums and Eggs
This recipe is great for a quick breakfast or lunch and is super easy to create, as well as nutritious!
- 1 tbsp olive oil
- 2-3 mixed capsicum, seeds discarded, thinly sliced
- 2 tbsp extra-virgin olive oil, or to taste
- ½ tbsp white wine vinegar, or to taste
- ½ tbsp capers in salt, rinsed and drained
- ½ garlic clove, very thinly sliced on a mandolin
- 2 Gippsland Free Range eggs, at room temperature
- 1 small handful of basil leaves, torn
- Crusty bread, to serve
Heat a large wide saucepan over high heat, add oil, then capsicum and sauté until capsicum is tender and turns golden brown (3-5 minutes). Remove pan from heat, cover with a lid and set aside for capsicum to steam and soften (5-10 minutes). Add extra-virgin olive oil, white wine vinegar, capers and garlic to capsicum, season to taste and toss to combine.
Meanwhile, bring a saucepan of water to a simmer over medium-high heat, add eggs and cook to your liking (7 minutes for medium yolks). Drain and refresh under cold water to stop the cooking, then set aside in cold water, and peel and halve when ready to serve.
To serve, divide capsicum mixture among plates, top each portion with a halved egg, drizzle with pan juices and scatter with basil. Serve with crusty bread.
Charred Asparagus Kale Pasta with Lemony Cannellini Beans
This healthy, spring pasta recipe comes together quickly and easily for lunch or dinner!
- 200g dry pasta ( torchiette, orecchiette, penne, etc.)
- 1 bunch kale, chopped in small chunks, discarding the thicker ribs
- 1 bunch asparagus, cut in 1 cm pieces (slice in half vertically if on the thicker side)
- 1 cup leeks, chopped thinly in 1/2 rounds
- 3 cloves garlic, chopped small
- 1 1/2 cups of cannellini beans
- 5 tablespoons extra virgin olive oil, divided
- lemon zest from 1 lemon
- 2–3 tablespoons lemon juice plus more to finish
- 1/3 cup reserved pasta water
- 2–3 teaspoons fresh lemon thyme leaves ( or regular thyme)
- 1/2 teaspoon salt
- ¼ teaspoon pepper
- 1/4 teaspoon red pepper flakes (optional)
Set oven to 220 degrees.
Cook the pasta according to directions. Drain and reserve 1/3 cup of the hot pasta water.
Place cut asparagus tossed with a little olive oil and a sprinkle of salt, on one side of an oven pan. Rub kale with about a teaspoon of olive oil and a sprinkle of salt. Place kale on the other side of the sheet pan and place in the preheated oven for 4-5 minutes, until kale is wilted and starting to lightly char.
Make the Sauce: Saute leeks with 2 tablespoons of olive oil on medium heat until soft and just beginning to brown for about 3-4 minutes, add garlic sautéing 1 min more. Remove from heat. Add about half of the beans into the pan with the leeks and garlic along with 3 tablespoons olive oil, lemon zest, lemon juice, thyme, salt, pepper and 1/3 cup reserved pasta water. Mash together with a fork making a creamy blend. Heat up to warm.
Mix the cooked pasta into the creamy bean sauce, adding the remaining whole beans, charred asparagus and kale.
Add more lemon and salt to taste.
Top with chilli flakes (if desired), fresh chives and parmesan, if you wish.
Panko Roasted Asparagus
Get your daily veggies in with these crispy panko roasted asparagus and dip in a creamy mayo, lemon sauce.
- 1 bunch of asparagus spears
- ½ cup light mayonnaise
- ¼ cup Dijon-style mustard
- 2 teaspoons lemon juice
- 1 cup panko bread crumbs
- 2 tablespoons peanut oil
Preheat oven to 220°C. Snap off and discard woody bases from asparagus. If desired, scrape off scales. In a small bowl combine the next three ingredients (through lemon juice). Transfer half of the mixture to a small bowl; cover and chill until ready to serve.
Place bread crumbs in a shallow dish. Spread asparagus with remaining mayonnaise mixture, then roll in bread crumbs to coat. Place in a baking pan. Drizzle with oil.
Roast 12 minutes or until asparagus is crisp-tender and crumbs are golden. Serve with reserved mayonnaise mixture.
Fresh basil pesto
Pesto is so versatile, the principle of herbs, nuts and cheese, bolstered by garlic and good extra virgin olive oil, can be used on almost anything! Pair this with your favourite pasta for an easy weekday meal.
- 1 clove of garlic
- 1 large bunch of fresh basil
- 50 g pine nuts
- 3 tablespoons extra virgin olive oil
- 50 g Parmesan
Peel and bash the garlic in a pestle and mortar with a pinch of sea salt.
Pick the basil leaves and add with the pine nuts, and pound to a coarse paste.
Muddle in the extra virgin olive oil and finely grate and stir in the Parmesan, adding a splash of water if you like it a little runnier, then continue bashing and pounding until smooth.
Have a taste and season with salt and black pepper, if needed. Serve with your favourite protein, or mix it through pasta.
Sweet Corn and Kale Zucchini Fritters
A perfect snack for the kids, or an easy lunch meal!
- 1/4 cup chickpea flour (can sub for regular flour)
- 1 cup grated zucchini
- 1/2 cup charred corn
- 1/4 cup kale (finely finely chopped)
- 1 Gippsland Free Range egg
- 1/2 tsp garlic powder
- salt and pepper to taste
In a large bowl, combine zucchini, corn and kale. Toss with seasonings and allow to coat evenly.
Fold in egg with a spatula, and the fold in chickpea flour. Allow mixture to sit for a few minutes so the flour can absorb the moisture from the veggies.
Using a non-stick pan on medium heat, pour 1/4 cup of mixture and use the back of a spoon or spatula to form pancake shaped fritters. Cook on each side for about 2-3 minutes or until edges are crisp.
Roasted Capsicum Soup with Basil Oil
This recipe is so comforting to eat, and full of vibrant flavours. The delicious combination of capsicum, tomato and onion, roasted to perfection, offers a delightfully sweet and comforting taste.
- 2 large capsicums (red preferred)
- 2 medium tomatoes
- 2 medium brown/yellow onions
- 2 tsp extra virgin olive oil
- 1 tsp dried oregano
- 1 cup (250 ml) vegetable stock
- salt and pepper – to taste
- 1/2 cup fresh basil leaves See Note 3
- 1/4 cup extra virgin olive oil
Preheat your oven to 200 Degrees C.
Line a sheet pan with foil. Halve your capsicum and remove the seeds and membrane.
Peel and halve your onions. Quarter your tomatoes.
Place the capsicum, onions and tomatoes on your sheet pan, and drizzle with 2 teaspoons of olive oil, oregano and salt and pepper. Roast in the oven for 30 minutes.
Place the cooked vegetables, and any of their juices, in either a blender or a saucepan (if you have an immersion blender). Add the vegetable stock, and blend until a smooth consistency.
Warm the soup through for 5 minutes to allow the flavours to develop.
To make the basil oil, place the basil and oil in a small blender or food processor and whiz until smooth.
Check to make sure the seasoning and consistency of the soup is to your liking.
Serve the soup with a drizzle of the basil oil.
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.