Meal Plan 1st June - 7th June 2015

I didn't get around to trying the zucchini pizza bases last week, so I still have all the ingredients, so I am going to try again this week! Monday night pizzas here we come! The rest of the week we are going to enjoy vegetarian, chicken, venison, fish, and sausages meals. As you can see some of the recipes include dairy which is currently eliminated from my diet (Whole Life Challenge), which is fine, as I can just make changes to the recipes, and if you are eating dairy, then you can follow the recipes as is, easy peasy!
Click to enlarge...
Grocery items that are not included (because of my 'Whole Life Challenge', which is essentially eating a paleo diet): natural yogurt (350ml), sun-dried tomatoes (50g), ricotta cheese (150g), parmesan cheese (75g).
Recipes

Cauliflower & Zucchini pizza bases
This recipe is created by myself, inspired by primal-life (zucchini pizza) and BBC Good Food (cauliflower pizza)

Pizza base
1/2 head cauliflower
zucchini (courgettes)/4 cups grated zucchini(courgettes)
3 garlic cloves, finely grated
2 eggs, lightly beaten
1 cup ground almonds (almond flour or almond meal)
1 tsp dried oregano
salt
& pepper


Toppings
tomato paste 4 bacon rashers (more if you wish)
1 chicken breast
Moroccan seasoning 
can of crushed pineapple (drained)
baby spinach leaves
cherry tomatoes
mushrooms
black olives
caramelised onion
(1-2 onion, 25g butter, 2 garlic cloves (finely chopped), 1 tsp coriander, 1 tsp cumin)


1 Heat oven to 200C. Cut the cauliflower florets off the stalk. Blitz the cauliflower in a food processor until finely chopped. Transfer all the cauliflower into a bowl, cover with cling film/gladwrap, and microwave on high for 5-6 minutes until softened. Tip onto a clean tea towel and leave to cool.
2 While the cauliflower cools, peel and grate the courgettes/zucchinis, place the zucchini into the food processor and quickly blitz. Tip onto a clean tea towel, scrunch up the tea towel and squeeze as much liquid out as you can, then transfer to a clean bowl. Once the cauliflower is cool enough to handle, squeeze as much liquid as you can out as well, following the same method as the zucchini. Place the cauliflower on top of the zucchini. Stir in the ground almonds, eggs, oregano, garlic, and a good seasoning of salt and pepper.
3 Line two 20cm pizza base trays (see photo below, it is not essential to use pizza base trays, but it does make it easier) with baking paper. Place half the cauliflower & zucchini mix into the centre of the trays, then using the back of a spoon, spread out the mixture evenly oven the tray. If you don't have pizza base trays, you can make the pizza bases by making two mounds with the cauliflower and zucchini mixture, then spread to form two pizza bases. Bake for 30-35 minutes, until beautifully golden brown.


Pizza base tray

Toppings: 4 Start with caramelising the onions, roughly chop the onion, place into a large frypan over a low to medium heat with the rest of the  ingredients and stir on regular occasions for around 30 minutes. Once cooked set aside.
5 Thinly slice the chicken breast, roughly coat in Moroccan seasoning and bake in the oven for 12-15 minutes. When there is 10 minutes to go place the bacon in the oven too, either beside or on top of the chicken.
6 Roughly chop the rest of the topping ingredients, (excluding the pineapple as already crushed).
7 Put tomato paste over both pizza bases; on one pizza, place caramelised onion, bacon & pineapple; on the other, Moroccan chicken, caramelised onions, baby spinach, cherry tomatoes, mushrooms, black olives,
8 Bake in the oven at 200C for 12 - 15 minutes.

Notes: You can play around with the ingredients, use what you wish. Other nice toppings include, sundried tomatoes, roasted asparagus, pine nuts, cheeses, etc. I haven't put cheese on these pizzas because of my 'Whole Life Challenge' aka paleo eating, however, cheese, such as edam and feta, would be delicious if included!



Cauliflower & zucchini pizzas! 

Sri Lanken balti + cauliflower rice
New Zealand Healthy Food Guide. Yvonne Kerr (Editor). Healthy Life Media Ltd. Takapuna, Auckland. June 2015. Pg 71Gluten-free. No dairy. Vegetarian.

4 cups pumpkin or butternut squash, chopped into 2cm cubes
2 teaspoons oil
2 onions, finely diced
2 cloves garlic, finely chopped or crushed
1 tablespoon ginger, pureed or finely chopped
2 teaspoons oil
1/2 teaspoon cardamom powder
1/2 teaspoon fenugreek powder
1 teaspoon clove powder
2 tablespoon honey or date puree
2 x 400g cans no-added-salt chopped tomatoes
2 tablespoons tomato paste
450g tofu, frozen or defrosted  (I won't include as not 'allowed' on my Whole Life Challenge)
165ml (1 small can) coconut milk
Fresh coriander, roughly chopped, to garnish
2 cups cooked cauliflower rice (the recipe actually calls for brown rice)

1 Preheat oven to 180C. In a bowl mix the pumpkin and oil together. Put on to an oven tray and bake for around 15 minutes or until just getting soft.
2 In a pot or pan saute the onion, garlic and ginger in oil for around 5 minutes or until the onion is soft. Add the spices and stir for around 30 seconds to activate the flavours.
3 Add the dates, tomatoes and tomato paste and heat until it is just bubbling.
4 Tear strips off block of tofu that has been frozen and defrosted. Add to the curry (If including). Add the cooked pumpkin and stir in the coconut milk. Garnish with coriander and serve on cauliflower.

Cauliflower rice
1 head cauliflower
1 red onion (grated)
2 garlic cloves (minced)
fresh coriander, roughly chopped (optional)
coconut oil (1 - 2 tbsp)

1 Chop off the cauliflower florets, place 1/3 - 1/2 of the cauliflower florets into the food processor, process cauliflower florets until very finely chopped. Transfer to a separate bowl. This will take either 2 or 3 batches. Continue until all the florets are chopped.
2 Heat coconut oil in a large fry pan over a medium heat. Add the onion and garlic. Cook, stirring, for 2 minutes or until the onion has softened. Add cauliflower. Cook, stirring regularly for 5 minutes, or until cauliflower is tender and light golden.
3 Stir in coriander, if using. Season well with salt and pepper.


Sri Lanken balti + cauliflower rice

Chicken moussaka
New Zealand Healthy Food Guide. Yvonne Kerr (Editor). Healthy Life Media Ltd. Takapuna, Auckland. June 2015. Pg 102
Serves 4

oil spray
2 medium-sized potatoes (I will use kumara)
500g lean chicken mince
2 cloves garlic, chopped
1 onion, finely chopped
50g sun-dried tomatoes, chopped
1 teaspoon Tuscan seasoning
400g can chopped tomatoes
1 cup diced courgettes
1 cup diced mushrooms
150g ricotta cheese
150 natural yogurt
75g parmesan cheese
1 eggplant, sliced
1/2 teaspoon ground nutmeg
2 tablespoons chopped fresh parsley

1 Lightly spray a large ovenproof dish with oil. Preheat oven to 190C. Cook potatoes for 10 minutes in boiling water. Drain and set aside.
2 Meanwhile, spray a non-stick pan with oil and cook mince with garlic and onion for 4-5 minutes or until evenly browned. Add sun-dried tomatoes and Tuscan seasoning with tomatoes, 1 1/2 cups water, courgettes and mushrooms. Cook for 8-10 minutes.
3 Meanwhile, mix ricotta with yogurt and parmesan.
4 Layer mince in dish with eggplant and potatoes to have 3 layers, finishing with egg plant and potato. Spread over cheese mix and sprinkle with nutmeg. Bake for 40-45 minutes or until golden brown. Serve sprinkled with parsley.

Wild venison casserole
Real Fresh Gluten-Free. Anna & Roger Wilde. New Hollands Publishers (NZ) Ltd. Auckland, New Zealand. 2009. Pg 104

2 tablespoons olive oil
500g wild venison, diced
2 medium onions, chopped
1 medium leek, washed well and chopped
4-6 cloves garlic, sliced
1/2 cup white wine (I will use bone broth or stock)
3 carrots, chopped chunky
1 teaspoon sea salt
1 tablespoon curry powder or 1-2 teaspoons curry paste
440g can chopped tomatoes


1 Preheat oven to 130C. Put 1 tablespoon of oil in a large heavy-based frying pan and saute venison until browned. Transfer to a casserole dish.
2 Return pan to the heat and add another tablespoon of oil. Saute onions until starting to soften. Add leek and garlic and continue to cook for a few more minutes.
3 Add wine, bring to a boil and reduce slightly. Remove from heat and transfer vegetables and liquid to the casserole dish.
4 Add the chopped carrot, sea salt, curry powder or paste, and tomatoes to the casserole dish. Mix all ingredients together. Cover casserole dish with a heavy lid.
5 Cook for 3-4 hours, until the meat is tender. Check every hour or so that there is still sufficient liquid. Serve with rice or mashed potatoes and steamed green beans.




Smoked fish frittata
Real Fresh Gluten-Free. Anna & Roger Wilde. New Hollands Publishers (NZ) Ltd. Auckland, New Zealand. 2009. Pg 100. 

small bunch silverbeet (400g), washed well (I'm thinking of using baby spinach)
8 organic free-range eggs
200ml yogurt  (Instead of yogurt I will use almond milk, I will update this recipe with the amount I used afterwards)
1/4 teaspoon grated nutmeg
1 teaspoon sea salt
black pepper
3 medium-sized carrots (400g), grated
200g smoked fish, skin removed
1/2 red capsicum, deseeded and cut into strips (optional)

1 Preheat oven to 160C. Line with baking paper or lightly oil s 20 x 30cm baking dish.
2 Cut silverbeet steams and leaves into 2cm strips. Place in a saucepan with about 1 cm of water. Cook over high heat for several minutes until silverbeet leaves have wilted. Drain and leave to cool.
3 Place eggs, yogurt, nutmeg, salt and pepper in a bowl and whisk to combine.
4 Press grated carrot into prepared baking dish. Pour some egg mixture over carrot and press down through carrot. Add silverbeet in an even layer. Pour rest of egg mixture evenly over top of silverbeet.
5 Break smoked fish into small pieces and scatter over the top. Push fish down into egg mix a little. Arrange sliced capsicum on top if desired.
6 Bake for about 30-40 minutes until completely cooked. Check by giving the centre of the frittata a little press with your finger. The top will feel firm and appear lightly puffed when it is ready. Leave to cool slightly before slicing and serving.

Mexican beans with sausages
The Australian Women's Weekly Smart Food. Edited by Susan Tomnay (Editorial director). ACP Magazines. 2009. Pg 99

1 cup (200g) dried kidney beans
800g beef sausages, chopped coarsely
1 tablespoon olive oil
1 large brown onion (200g), chopped coarsely
3 cloves garlic, crushed
1 large red capsicum (350g), chopped coarsely
1/2 teaspoon ground cumin
2 teaspoons sweet smoked paprika
1 teaspoon dried chilli flakes
2 x 400g cans crushed tomatoes
2 tablespoons coarsely chopped fresh oregano

Notes: I will use a can of kidney beans, as I already have some in the cupboard. This will save time as I will skip step 1. 

1 Place beans in medium bowl, cover with cold water; stand overnight, drain. Rinse under cold water; drain. Place beans in medium saucepan of boiling water; return to the boil. Reduce heat; simmer, uncovered, about 30 minutes or until beans are almost tender. Drain.
2 Cook sausages, in batches, in oiled large deep saucepan until browned; drain on absorbent paper.
3 Heat oil in same pan; cook onion, garlic and capsicum, stirring, until onion softens. Add cumin, paprika and chilli; cook, stirring, about 2 minutes or until fragrant. Add beans and undrained tomatoes; bring to the boil. Reduce heat; simmer, covered, about 1 hour or until beans are tender.
Return sausages to pan; simmer, covered, about 10 minutes or until sausages are cooked through. Remove from heat; stir in oregano. Serve with tortillas, if you like.


Reviewing the week...

These cauliflower & zucchini pizzas were amazing!! I have made cauliflower pizza before, but with the zucchini added into this, it adds another dimension to it, which is sooo good!! There is a lot of prep to this meal, be prepared... The toppings were great, even with no cheese, I promise!

Sri Lanken Balti; this was a very simple vegetarian dish, with pumpkin the main component of the dish. If you love pumpkin live I do, you will love this meal! I also served it with cauliflower rice and fresh coriander. This is a great meal for during the week, as it is really quick and easy. My partner asked where the meat was... so I told him there was bacon in it... half way through eating it, he said "there isn't any bacon ay, I'm still trying to find some"... hahaha sorry!


The wild venison casserole was another tasty meal = success! Instead of cooking it in the oven, I cooked this is the slow cooker. I simply browned the meat in the griddle first, place the meat into the slow cooker, fried the onion, leek and garlic for a few minutes on the griddle, transferred it to the slow cooker with the meat. Add the rest of the ingredients and cook on low for 6 hours or high for 2-3 hours.

Unfortunately, I managed to get a vomiting bug, so I missed a few nights worth of meals. Come Saturday night, I had forgotten to take the smoked marlin out of the freezer to make the fish frittata, instead I made kumara hashies and served it with a fried egg and bacon. Delicious!!  



Kumara hashies, fried egg & bacon

I hope you enjoyed this week! As always if you have any questions or comments, you are welcome to contact me, through facebook www.facebook.com/atapinch or email atapinchmealplans@gmail.com. Thanks,




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