Meal Plan 5th - 11th October 2015

We managed to catch one fish long lining this weekend with friends, and we were lucky enough to be the ones that get it eat it, yay! So fish and chips for Monday nights dinner. Delicious!  
'Mum's shepards pie' was on the meal plan recently, however, I made it for a friend as a thank you gift, so I am going to make it for my family this week. I love pumpkin, so I can't wait! 
The 'chicken burrito bowl' and 'cauliflower pizzas' are from last weeks meal plan, as we missed two meals last week - opps!
And... My partner recently went on a hunting trip, so venison steaks are on the menu, and absolutely loved this meal last time we had it, so its coming back! YUM!

Home made fish & chips, and a simple salad

2 fish fillets (only caught one fish)
2 -3 kumara, cut into wedges (or potatoes!)
2 handfuls of baby spinach
1 avocado, roughly chopped into bite sized pieces
1 handful of walnuts, chopped 

1 tablespoon chia seeds
To serve: apple cider vinegar, lemon juice, chopped garlic, salt, pepper, mustard powder.

1 Preheat the oven to 200C. Line a baking tray with baking paper. Toss the kumara wedges in olive oil and sprinkle over salt and pepper. Lie the kumara on the lined baking tray, ensuring none are touching each other. Cook for 20-25 minutes, till cooked through and golden brown.
2 Prepare the salad, place all the salad ingredients into a bowl and roughly toss. Pour over the sauce, mixed together.
3 Heat a griddle over a medium heat, salt and pepper the fish fillets. Cook on the griddle for 3-4 minutes each side, or until cooked through.

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 mince

2 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 paste

1 teaspoon chopped thyme leaves
4 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.

Chicken Burrito Bowl

Click on the link to be sent to the recipe from I Quit Sugar :) 

Seared venison with creamy mash and boysenberry sauceNew Zealand Healthy Food Guide. Yvonne Kerr (Editor). Healthy Life Media Ltd. Takapuna, Auckland. May 2015. Pg 61

480g venison medallions
4-5 potatoes, scrubbed and cut into even pieces (I will use kumara/sweet potato instead)
2 cups cauliflower, cut into florets
1/2 cup red wine425g can of boysenberries drained (reserve 1/4 cup syrup) (I plan on using frozen boysenberries, so I'm not using sugary syrup)
2 teaspoon oil
6 cups dark green leafy vegetables (kale, spinach, silverbeet), roughly chopped
1 teaspoon crushed garlic
2 tablespoons sour cream
salt and pepper

1 Season venison with salt and pepper and set aside. Place potatoes and cauliflower in a medium-sized pot and cover with water. Boil until tender (about 20 minutes) and remove from heat. Meanwhile, add wine, boysenberries and 1/4 cup of the syrup to a small saucepan and bring to the boil. Turn temperature down and simmer until sauce thickens (about 10 minutes), set aside.
2 Heat 2 teaspoons oil in a large frying pan on a medium-high heat. Cook venison for 2 -3 minutes on each side, until meat is browned but still medium-rare (take care not to overcook as venison is low in fat and best served this way). Set aside to rest.
3 Meanwhile, place greens in the same frying pan with the garlic and a good amount of pepper. Place a lid over the pan and cook the greens for a couple of minutes until wilted.
4 Add sour cream to potatoes and cauliflower, mash or blend until smooth. Season with salt and pepper. Place venison on the mash with plenty of wilted greens. Top with boyensberry sauce and serve with chopped parsley and ground black pepper.

Changes: Will use 2-3 kumara instead of 4-5 potatoes. I will use butter instead of sour cream for the mash. I will exclude the red wine from the sauce, and use frozen boysenberries. 

Home made cauliflower pizza

Pizza base

1 head cauliflower
3 garlic cloves, finely grated
1 egg, lightly beaten
1 cup ground almonds (almond flour or almond meal)1 tsp dried oregano
salt & pepper


My toppings are usually a range of things that are left in the fridge, so a bit of a rough guess for the toppings, but along the lines of:

  • tomato paste
  • red or green capsicum
  • ham or bacon or salami (or any left over meats from the previous nights)
  • black olives
  • red onion
  • cheese (or feta) (optional)
  • sundried tomatoes
  • baby spinach 
I sometimes do a really simple, ham, pineapple and cheese pizza too.

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 Once the cauliflower is cool enough to handle, squeeze as much liquid as you can out. Place the cauliflower into a bowl. 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 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 mixture, then spread to form two pizza bases. Bake for 30-35 minutes, until beautifully golden brown.

Pizza base tray

4 Pretty simple method for the toppings, place the tomato paste on the pizza bases and then chuck on the rest of the toppings, if you are using cheese, put this on last.
5 Bake the pizzas for 12-15 minutes at 200C.


Nicci xx

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