Meal Plan 7th - 13th September 2015

Hey!!! Welcome to this weeks meal plan. I am really looking forward to trying Real Food Pledge's chicken curry, and having Chef Pete Evan's Shepards Pie! I also found a new recipe for the venison burgers, looks amazing, how could venison and bacon not taste great, fingers crossed!

Click on the picture to enlarge...

Steak, potatoes, peas

2-3 pieces of beef steak
5 medium potatoes, peeled & chopped into equally sized cubes
3 tbsp butter
250gms frozen peas 1 clove garlic, finely chopped
salt & black pepper


1 Boil the potatoes in a pan of boiling water until tender. Drain and mash. Add 2tbsp butter, salt and pepper to the potatoes and mash until smooth, or a texture you want. Set aside until ready to serve.
2 Heat a frypan to a high heat. Oil and salt and pepper each piece of steak on both sides. (Do not put oil in the pan - oil the steak instead). Cook the steak on high for 3 minutes each side, rest for 5 minutes (this produced a medium cooked steak).
3 Cook the frozen peas either in a saucepan of boiling water for 2-3 minutes, or in the microwave (with no water if frozen, and a little water if fresh) for 2 - 3 minutes. Drain thoroughly, add the garlic and 1 tbsp of butter if using. Everything is now ready to eat! 



Chicken curry 
(click on the title to be sent to the recipe...)

To be served with cauliflower rice

This recipe makes 2-3 servings, depending on the size of your cauliflower.

1 head of cauliflower1 red onion
4 cloves of garlic1 tbsp coconut oil
salt and pepper, to taste

1 Remove leaves and stem from cauliflower; discard. Grate the entire head of cauliflower until it resembles rice.
2 Dice the onions and garlic to your desired size.
3 Add coconut oil to a pan over medium heat. Add in onion and garlic until slightly browned.
4 Add in grated cauliflower, salt, and pepper and stir until heated.


Quinoa & Vegetable Paella

Mindfood edited by Michael McHugh (editor-in chief). McHugh Media Limited, NSW, Australia. March 2015, pg 141.
pinch saffron threads (I am yet to find these!) 
¼ cup olive oil 
1 large red onion, finely chopped 
½ small eggplant, cut into 1-2cm  
3 cloves garlic, crushed 
2 tsp sweet paprika 1 tsp smoked paprika
¼ tsp cayenne pepper 1 red capsicum, cut into chunks 1 yellow capsicum, cut into chunks 3 fresh bay leaves
1 tbsp chopped lemon thyme 3 ripe roma tomatoes, chopped
1 ¼ cups quinoa 400g tinned diced tomatoes 1 1/3 vegetable stock 1 large zucchini, chopped 
1/3 cup goats curd (I will either use feta, or exclude) 
1 ½ cups rocket leaves (I will use baby spinach instead)
Lemon wedges, to serve 

1 Combine saffron and 1 tablespoon boiling water in a small bowl. Set aside 10 minutes.
2 Heat oil in a 28cm paella pan over medium heat. Add onion; cook, stirring, 8 minutes or until soft. Add eggplant, garlic, sweet paprika, smoked paprika and cayenne pepper, cook, stirring 5 minutes.
3 Add capsicums, bay leaves, lemon thyme and fresh tomatoes. Cook, stirring 3 minutes. Add quinoa, tinned tomatoes, saffron liquid and stock. Season well with salt and freshly ground black pepper. Bring to the boil. Cover and simmer on low, 10 minutes.
4 Add zucchini, Cover and cook a further 
5 minutes or until quinoa is just tender. Set aside 5 minutes. Sprinkle with goat's curd and rocket. Serve with lemon wedges.

Mum's shepard's pie

Chef Pete Evans Facebook Page – posted 19th March 2015 (From his Going Paleo book)
Serves 6


2 tablespoons coconut oil or other good-quality fat
1 teaspoon ground cumin 1 onion, diced
4 garlic cloves, crushed
2 celery stalks, diced
2 carrots, diced
600 g beef or lamb mince2 lamb brains, soaked in cold water with 1 teaspoon salt for 1 hour, rinsed well and finely chopped (optional) or heart, liver or kidney (I am not game enough to add this!)
2 ½ tablespoons tomato paste1 teaspoon chopped thyme leaves4 tablespoons dry red wine (such as shiraz) (optional)
375 ml (1 ½ cups) Beef or Chicken Bone Broth (if you don't have bone broth, stock works great too)
1/2 Pumpkin

Notes: Pete Evans, makes this with a cauliflower puree (the quantities are not shared on his facebook post, otherwise I would have shared with you; I am going to top my shepard's pie with mashed pumpkin)

1 Chop pumpkin into chunks, boil pumpkin pieces on the stove top, covered in water till soften, mash, then leave to cool.
2 Preheat the oven to 180°C.
3 Heat the oil or fat in a large, deep frying pan over medium–high heat. Add the cumin, onion, garlic, celery and carrot and cook for 5 minutes, or until the vegetables are softened and beginning to brown. Add the mince and brains (if using) and cook, stirring to break up any lumps, until browned. Add the tomato paste and thyme and cook for 1 minute, then pour in the wine (if using) and bone broth and simmer for 10 minutes, stirring occasionally. Season with salt and pepper.
4 To assemble, spread the meat mixture into the base of an ovenproof dish and level with a spoon.
5 Cover with the mashed pumpkin and smooth the top out evenly. Bake for 30 minutes, or until the top is lightly golden. Sprinkle with the parsley and serve with a fresh salad of your choice or veggies and dent forget some fermented veggies on the side.

Venison burgers
(Click on the title to be sent to the recipe).

For the buns, I am thinking of making egg burgers again, 1 egg makes two 1/2 burger buns - so 1 egg needed per burger.

2 eggs
1 Preheat oven to 180C. Separate the yolks and whites from 2 eggs, whisk whites to firm peaks, fold through yolks, spoon onto baking paper lined tray and bake for 10 minutes in a preheated oven at 180C.


Enjoy!!!

Nicci xx
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