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Small Box Recipes 2/11/2020


We’re committed to reducing food waste and a healthy and nutritious way of doing this is by eating our produce whole. That’s right, from bones to veg and fruits offcuts, this week’s zero-waste Market Box is all about giving those ‘leftovers’ a ‘tasteover’! Be sure to catch Sonja Edridge of The Larder Café use her sustainably-caught ABALOBI fish in our Instagram Tips 'n Tricks series this Thursday. Find the video tutorial posted on our video (@ucook.market).



Banana & Pear Smoothie with Granola

A Beautiful thick and creamy smoothie bowl sprinkled with the irresistible Seed & Circus granola.  

  • Remove the core from a Terra Madre pear and the skin from two Naturally Organic bananas and cut everything into bite sized chunks. Yes, we mean everything!  
  • Place the fruit chunks into a food processor, with a couple spoonfuls of yogurt, and a few ice cubes. Blend until smooth. Add a little water if the smoothie is too thick to loosen it up.  
  • Pour the smoothie into a bowl and sprinkle over some granola. Enjoy!

NUTRITIONAL BENEFIT:

Add some toasted coconut and fresh mint to give this smoothie a tropical kick.   


Jam Packed Savoury Flapjacks

hese flapjacks are a great go to Sunday breakfast, they’re kind of amazing. 

  • In a large mixing bowl, mix 500ml of milk, 30ml of melted butter, a squeeze of sriracha and 2 eggs. Add in a handful of chopped herbs (we like basil and/or oregano), 2 cups of sieved flour, 2 teaspoons of baking powder and 1 teaspoon of bicarbonate of soda, and mix everything together.   
  • Finely chop 1-2 tomatoes, and ready about a cup of mixed grated cheeses (we like danbo, mozzarella, boerenkaas or gouda) and mix into the flapjack batter, and stir to combine. 
  • In a large nonstick pan over low-medium heat, drizzle some oil or melt some butter. Cook off 2 - 3 flapjacks at a time, you will know to flip them over when they start to bubble on the top, cook for about 3 minutes on each side, to ensure that the inside is cooked through.  
  • Enjoy with some melted butter on top or just as is. Delightful!     

CHEF’S TIP:  

For an upscale of your flapjacks, add a poached Georgiev egg, some avo and roasted tomatoes, with a balsamic glaze...you'll thank us later. ;)  


Bubble & Squeak Breakfast

This resourceful recipe uses up all your leftover veggies and mash potato to form a delicious thick breakfast rosti. Topped with Georgiev fried eggs, Umthunzi  tomatoes and Avolands avocado.  What's not to love!. 

  • In a large frying pan with a knob of butter, gently fry some diced onion until soft. In the final minute add a clove of grated garlic.   
  • Add 2 cups of leftover mashed Patrysvlei potato, and any left over vegetables (we like cooked Naturally Organic carrots, cooked Naturally Organic leeks and cabbage). Fry for at least 10 minutes, turning everything over continuously in the melted butter to ensure that the potato and vegetables are thoroughly reheated. You are also aiming to brown (but not burn) the outside edges of the vegetables, so occasionally press the mixture into the pan to brown a little before turning. Season with salt and pepper to taste.  
  • Once the mixture is heated right through, give the vegetables and mash one long final press onto the base of the pan with a spatula to form a large thick pancake shape and leave to cook for 1 minute. Flip over and repeat. Transfer to a chopping board and portion. 
  • In a pan, fry some sliced Umthunzi tomatoes and Georgiev eggs and cook to your preference. 
  • Plate up a wedge of bubble and squeak, top with the fried egg and fried tomato. Garnish with slices of Avoland  avocado and tuck in.      

CHEF’S TIP:  

If you don’t have cooked leftover vegetables, simply fry the chopped fresh veggies you desire in the pan before adding the mash until softened slightly. .



Egg in the Herby Hole

Breakfast fun for the whole family!. 

  • Use any leftover herbs to make a delicious herby butter. Soften some butter, and finely chop some herbs. Mix them together with a sprinkle of salt, some chopped chili, perhaps even some lemon zest. It's up to you. Get a piece of cling film ready, and spoon the herb butter onto it. Roll it up, making a log shape and store it in the fridge. 
  • Use as needed, by simply slicing off a round.  Slice some bread, and cut a round, egg yolk-sized, circle out of the soft inner part of the slice.  
  • Place some slices of herb butter in a pan over medium heat. When melted and fragrant, add the bread. Toast until golden, then flip the slices. Then crack in one egg per slice, aiming for the yolk to sit in the cut out.  
  • Pop a lid over the pan to let the egg cook all the way through, or flip it for an easy-over style! 
  • Serve immediately, and enjoy!

CHEF’S TIP:  

Grate some cheese on top! .



Whole Baked Herb Butter Bream

Mediterranean style whole Abalobi baked bream with a lemon and garlic herb butter. Not for Red Meat Box..  

  • Preheat your oven to 180°C.
  • Remove some butter from the fridge to soften. .  
  • Remove the fish from the packaging, give it a rinse, dry it off a bit, and place it on a lined baking tray. Optional: You can slice off the head if you prefer, but we like baking it whole as is.
  • Score the skin at an angle in lines about 3cm apart, cutting into the flesh (about 1cm deep).
  • Peel and grate 2 cloves of garlic, finely chop some herbs of choice, zest some lemon, finely chop some chili (optional), and add these ingredients to the butter along with some salt, black pepper and lemon juice. Mix to combine. Spoon and smear this flavoured butter into the incisions in the fish, filling them with the butter. Put the remains inside the fish cavity.
  • Bake for 15-20 minutes until golden and cooked through. The fish flesh should be white and flake away from the bones when done.
  • Allow the fish to rest for a few minutes, then fillet it. Gently remove the top section of flesh off the bones and place it on a serving platter. Then it should be pretty simple to remove the head and bones in one go. Place those in a pot so you can make some fish stock. Plate up the remaining fish (the flesh below the bones) on the platter, and serve. 
  • A spoon of Karen Dudley's green olive tapenade will work wonders for this dish. Delicious!  

CHEF'S TIP!

This baked fish will go great with a side of roast fennel, see recipe below. Also, save some fish for home made fishcakes tomorrow, see recipe below.


Basic Fish Stock
Use the bones and head from your Abolobi Cape bream fish to create a nourishing fish stock, which you can use for soups, pasta, sauces… the list goes on. Not for Red Meat Box. .

  • Melt a knob of butter in a large pan, add 1 small roughly chopped onion and cook for 3 minutes stirring to soften. Tip in the fish head and bones and cook, stirring occasionally for a further 4 minutes. 
  • Pour in the 125ml white wine (optional) and 750ml of cold water. 
  • Add some herbs of choice – parsley would work superbly here – add a pinch of salt and bring to the boil. Then reduce the heat to a simmer and cook for 20 minutes. 
  • Skim any scum from the top, leave to infuse for 3-4 hours or overnight in the fridge. 
  • Pass through a sieve, pouring the stock into a container. Chuck the bits. 
  • Store in the fridge for 4 days and freeze for up to 3 months. It’s so worth the wait!

CHEF’S TIP:  

You can also poach your bream by placing the whole fish in boiling salted water then reducing the heat to let simmer for 15 minutes,  in order to precook your bream for your fishcakes. If you choose this route, use that same water to make fish stock (see recipe above).


Bream Fish Cakes with Guacamole & Slaw

Leftover baked Abalobi Cape bream transformed into crispy flavourful fishcakes. Served with zingy guacamole and sweet & crunchy slaw. Not for Red Meat Box. !

For the fishcakes:

  • Take your leftover Abalobi baked bream (see recipe above) and remove all the flesh from the bones and place in a bowl 
  • Boil some peeled Patrysvlei potatoes for 15-20 mins until tender. Drain and mash well, then mix enough of the mash into the fish bowl until you have achieved your desired fish to mash ratio. Half and half works well.  
  •  Mix in one clove of grated garlic, finely chopped chilli to taste, finely chopped Umthunzi herbs (we like thyme and parsley), the zest of one Naturally Organic lemon, 1 teaspoon of mustard, 1 teaspoon of green olive tapenade and 2 teaspoons of mayonnaise. Season to taste. With floured hands divide the mixture into patties. 
  • Then, prepare three shallow bowls. The first bowl with seasoned flour, the second bowl with 1-2 beaten Georgiev eggs, the third bowl with panko breadcrumbs. Dip each fish cake in turn into the flour, then the egg and finally the breadcrumbs, shaking off any excess as you go.  
  • Heat a generous amount of vegetable oil in a frying pan, when hot, fry the fish cakes in batches for about 3 mins on each side, until golden and crisp. 
  • In a jar add a teaspoon of vinegar with a teaspoon of maple syrup and a glug of olive oil. Shake to combine and season to taste.

For the slaw: 

  • Grate some Naturally Organic carrot and shred some Valota gem lettuce. Toss in the dressing. 

For the guacamole:

  • In a bowl smash Avolands avocado with a fork, add a generous squeeze of lemon juice, a drizzle of olive oil, and some salt. Season further to taste.  
  • Plate up your crispy fish cakes and serve with the guacamole and dressed slaw.  Enjoy! 

CHEF’S TIP: 

You could also leave the tomatoes fresh and put them on after the pizza comes out the oven!  

 


Speedy Sausage & Fennel Pasta
This pasta dish is perfect for a quick and easy dinner or lunch. Not in the White Meat Box. 

  • Bring a pot of water to boil. 
  • Pan-fry the FFMM sausage for about 5 minutes, shifting as it colours until golden all over. This is simply to seal the sausage and get some colour, not to cook it through. Once cool enough to handle, slice the sausage and place it back in the frying pan on a medium heat with some salt and black pepper. 
  • Stir in 4 cloves of grated  garlic, followed a minute later by 1 thinly sliced  onion and some sliced fennel, then pick in a handful of oregano leaves. Cook for 8-12 minutes, or until softened, stirring occasionally. 
  • Add in 2tbsp of red wine vinegar and cook out completely, then add in a tin of tomatoes, then half fill the empty tomato tin with water, swirl it around and add it to the pan. Simmer for 15 more minutes or until thickened, and season to taste.  
  • Meanwhile, bring the pot of water back up to boil, and cook your choice of pasta according to the packet instructions. 
  • Drain the pasta, reserving a mugful of cooking water. Toss the drained pasta through the sauce, loosening with a little reserved pasta water, if needed.  
  • Finely grate in some cheese of choice, and serve. Enjoy!

    NUTRITIONAL BENEFIT:    

    Fennel enhances bone health and is great for lowering blood pressure, due to it's good levels of potassium. Fennel is also used in Ayurveda for its cooling effects on the body, and to calm nerves and promote mental clarity 


    Spiced Lamb Tagine
    This amazingly flavourful stew is packed full of spices and can be made in a cast iron pot. Bring Morocco to your home! Not in the Small Mixed Meat Box, or White Meat Boxes.

    • Pat the lamb dry with a paper towel, then season on all sides with salt. Let sit at room temperature for 20 minutes.
    • Heat a few tablespoons of oil in a large heavy pot over medium-high. Working in batches, cook the lamb, turning occasionally, until browned on all sides, about 8-10 minutes total. Using a slotted spoon, transfer lamb to a plate.
    • To the pot, add 1 diced onion and 2 tablespoons of water. Cook, stirring occasionally and scraping browned bits from the  bottom of the pot, until the onion is slightly softened, 8–10 minutes. Add 1 thumb of grated ginger, 4 cloves of grated garlic, 1-2 bay leaves, ¼ cup of raisins, and ⅓ cup almonds. Cook, stirring occasionally, for about 3 minutes.
    • Return the lamb to the pot and add 2 tablespoons of tomato paste and some spices of choice – we recommend 1 teaspoon of cinnamon, 1 teaspoon of cumin, ½ teaspoon chilli flakes, ½ teaspoon of turmeric, and ½ teaspoon of cardamom. Cook, stirring occasionally, until the mixture is fragrant and tomato paste has darkened and is beginning to stick to the bottom of the pot, about 3 minutes. Pour in 1.5l of water or stock and bring to a boil. Reduce heat to medium-low and bring to a simmer. Cover partially with lid (you want a little space for steam to escape) and cook, stirring occasionally, until the lamb is tender and liquid has thickened, 60–75 minutes. Remove from heat; taste and adjust seasoning with salt.
    • Meanwhile, toast a further 2 tablespoons of almonds in a small pan over medium heat, tossing often, until golden brown, 4–6 minutes. Transfer to a cutting board and let cool before coarsely chopping.
    • Mix 1 finely sliced onion and a bunch of mint or parsley in a small bowl. Squeeze over some lemon juice and season with salt.
    • Ladle the stew into bowls. Top with chopped almonds and onion salad. Enjoy!

      CHEFS TIP:

      Serve with some fluffy basmati rice on the side, and some carrot top pesto too! Recipe under Tips & Tricks.



      Banana Peel “Pulled Pork”

      Don’t let your Naturally Organic banana peels go to waste, make this clever version of “pulled pork.”

      • Peel 2 bananas.  
      • Lay the skins, outer side down, and use a spoon to scrape off any residual banana flesh off the peel. Set that aside.  Using a fork, shred the peels into thin strips. Set them aside.  
      • In a bowl, combine 2 tablespoons of olive oil, 1 teaspoon of smoked paprika, 1 teaspoon of garlic powder (or fresh), 1 teaspoon of dry mustard, 1 teaspoon of chili powder, and ½ teaspoon of cumin. Mix to combine, then add the peel strips and stir to coat. 
      • Place in a pan over low-medium heat and pan-fry until fragrant and the peels have softened, stirring occasionally. In the final minute add 2tbsp BBQ sauce, stir through and season to taste.  
      • Serve in a sandwich, roll, taco, wrap – or simply as is. Enjoy!

        FUN FACT:

        You can use any parts of the banana as a natural fertiliser for your plants. 




        Potato Peel Chips
        Next time you're peeling a pile of potatoes, don't throw those peels in the bin! Tossed in oil and baked in a hot oven,the peels transform into crispy chips that'll leave you craving more.

        Preparation:

        • Preheat the oven to 200°C.  
        • Wash and dry your Patrysvlei potatoes very well. Peel them using a vegetable peeler, discarding any peels that are green or have serious blemishes. 
        • Coat the peels in oil, and season generously with salt and any herbs, spices, or flavourings of your choice. Some ideas to jog your creativity: sea salt and vinegar, chopped rosemary, paprika, the options are endless! 
        • Spread the peels out into a single layer on a baking tray and bake for 15-25 minutes, until perfectly crispy. The baking time will depend on how thick your peels are, so be sure to keep an eye on them. When they're out of the oven, sprinkle some flaky salt and snack away!

          CHEF’S TIP:

          Potato peels oxidise very rapidly, so be sure to work quickly as you peel. You want to get the peels coated in oil and in the oven as fast as possible!



          Crispy Spiced Butternut Seeds

          Don’t discard the butternut seeds. These crunchy bites can be served on their own as a bar snack to enjoy with a cold beer, or added as a crunchy topping to your favourite soup or salad.

          • Preheat the oven to 160°C.  
          • Scoop out the seeds and fibers from your Patrysvlei butternut, placing them into a bowl of water. Use your fingers to separate the seeds from the slimy fibers.  
          • Lay the seeds out to dry on a kitchen towel to dry them off.  
          • When the seeds are dry, toss them in a bowl with a drizzle of oil, a big pinch of salt, and some cumin, chilli powder, cayenne pepper and brown sugar to taste (or any spice mixture of your choice).  
          • Lay the seeds in a single layer on a baking tray lined with baking paper, and roast for 15-20 mins, until they start to pop and turn golden. For the most even results, give the seeds a stir once or twice while they're roasting.  
          • Leave to cool and crisp up on the tray.  Yum!

            NUTRITIONAL BENEFIT:

            Butternut seeds are an excellent source of fiber and protein, and also contain vitamins and minerals such as vitamins A & C, folate, potassium, calcium and iron making them a nutritious snack choice. 


            Confit Garlic

            A great use of excess garlic to be used in a variety of dishes such as pasta or mashed potatoes!

            • Preheat the oven to 130°C. 
            • Place three heads worth of peeled garlic cloves and one and a half cups of oil in a small but deep oven-proof tray – add more oil if the cloves aren’t submerged.  
            • Cover and bake until cloves are golden and tender, about 2 hours. Let cool.  
            • Then, transfer garlic and oil to an airtight container and chill. 
            • The oil and the garlic will add great flavour to whatever you are creating. Enjoy!

            CHEF’S TIP: 

            You can add herbs and spices to the tray to add extra flavour – such as thyme, origanum or paprika!  


            Quick Croutons

            Adding extra indulgence to any soup or salad whilst putting stale bread to good use!

            • Preheat the oven to 180°C.  
            • Slice your stale bread into bite-sized cubes. 
            • Toss through some oil and season.  
            • Spread out on a tray and bake until golden, shifting every few minutes.  
            • Chuck ‘em on anything and everything. They’re that versatile!

              CHEF’S TIP:

              Kick it up a notch by sprinkling over any herb or spice of choice, maybe  some truffle oil, some thyme, or even grated cheese!



              Quick Preserved Lemons

              A fantastic flavour burst for roasts, stews, tagines and curries – plus, it keeps for ages in the fridge.

              • Wash and dry 2 lemons.  
              • Finely dice one and a half of the lemons, including the peel. If the skin is very thick, you can remove some.  Remove as many seeds as possible.  
              • Put the diced lemon (and any juice) into a bowl and sprinkle with ½ tbsp salt and 2 tbsp sugar.  Squeeze in the juice of the remaining half lemon and discard the outside. Stir to coat the lemons well and put into a sterilised  jar (with a bit of space to shake them up).  
              • Let the mixture sit for at least 4 hours at room temperature, shaking the jar periodically. It can be served after 4 hours, or you can refrigerate them for up to 3 weeks.  
              • Serve with cheese, roasted veggies or lamb.

                NUTRITIONAL BENEFIT:

                Vitamin C is really packed into a humble little lemon. Besides the immunity and skin health benefits that they offer, the Vitamin C in a lemon acts as a powerful antioxidant, neutralizing free radicals that cause damage to cells



                Roast Fennel Bulbs With Fennel Yoghurt

                A tasty side to any dish using the whole vegetable!.

                Bulbs:

                • Preheat the oven to 200°C.  
                • Cut the fennel bulbs just under where the leafy part starts and then cut into bite sized chunks. Coat in oil, scatter over some fresh sprigs of thyme, some lemon juice, and season to taste. 
                • Roast until the fennel is tender and starting to go brown around the edges - about 20 to 30 minutes.

                Fennel Yoghurt:

                • Finely chop the fennel leaves, peel and grate a few cloves of garlic, zest a lemon and mix it all into some yoghurt. Allow to sit for at least 20 minutes for the flavours to fully infuse into the yoghurt.

                  CHEF’S TIP:

                  Serve these together with a tabbouleh, roast veggies, or as part of  a mezze platter.



                  Carrot Top Pesto

                  Great with crackers or fresh bread, roast veg, or simply to spruce up a sandwich!

                  • Cut the leaves and stalks off the top of the carrots. Submerge them in water and rinse very well. 
                  • Remove the leaves from the thicker stems and pack them down into a blender or food processor. Add a handful of chopped stems. 
                  • Pour in a decent amount of olive oil, the juice from a freshly squeezed lemon, salt and pepper, and some whole garlic cloves. At this point you can get creative with some fresh mint, parsley or basil. 
                  • If you have, you can toast some sunflower seeds or pine nuts, and chuck them in too. 
                  • Add some water until there is enough moisture for blending. Whizz away! Season further to taste.  
                  • Store in the fridge (if you can resist eating it all at once).

                    NUTRITIONAL BENEFIT:

                    Carrots are a weight-loss-friendly food that have been linked to lower cholesterol levels and improved eye health..



                    Baked Pears with Chocolate Sauce & Granola

                    Sweet cinnamon baked Terra Madre pears with a Seed & Circus granola centre, drizzled in chocolate  – can we get  a whoop! 

                    • Preheat the oven to 200°C.  
                    • Halve the Terra Madre pears and scoop out some of the center to create a small dip for the granola.  
                    • Brush the insides of the pear with melted butter and sprinkle with cinnamon and sugar.  
                    • Bake the pears for 30-35 minutes until soft.  In a bowl heat some chopped dark chocolate in the microwave for a couple of seconds until melted.  
                    • Then, remove the pears from the oven and fill the centre with the Seed and Circus granola.  
                    • Drizzle over the melted chocolate and eat immediately. So good!  

                    CHEF’S TIP:

                    Add a spoonful of nut butter to your melted chocolate for an added flavour burst. 

                     

                    Lemon Yoghurt Ice Cream

                    No churn beautiful creamy homemade Naturally Organic lemon and Gay’s yoghurt ice cream.  

                    • Whisk 300ml of cream in a bowl until soft peaks form. Stir in 300ml of  yoghurt, 2 Naturally Organic lemons (juice & zest) 350g of caster sugar, 300ml of Langevallei milk. And whisk until well combined.  
                    • Pour into a large Tupperware and freeze for a minimum of 6 hours (preferably overnight) until firm.  
                    • Remove from the freezer and spoon all the ice cream into a food processor and blend until smooth. Return the mixture to the Tupperware and return to the freezer until required. It’s the perfect midnight snack!


                    CHEF’S TIP:

                    Serve with toasted nuts and fresh berries.


                    Chocolate Banana Bread

                    A chocolate take on a family favourite!

                    • Preheat the oven to 180°C. Lightly coat a loaf pan with nonstick spray or butter. Line the bottom of the pan with parchment paper, leaving a generous overhang on the long sides. 
                    • Whisk ¾ cup of all-purpose flour, ½ whole wheat flour, ⅓ cup cocoa powder, 1 ¼ teaspoon baking soda, ¾ teaspoon baking powder, and a pinch of salt in a medium bowl. 
                    • Mash 4 overly ripe bananas with a potato masher or fork in a medium bowl until smooth.  
                    • Using an electric mixer on medium-high speed (or a stand mixer fitted with the paddle attachment), beat 1 cup brown sugar and 6 tablespoons of room temperature butter in a large bowl until light and fluffy, about 4-5 minutes. Add two large eggs one at a time and beat until incorporated, scraping down the sides of the bowl if needed. Reduce speed to medium-low, add ⅓ cup yoghurt, 1 teaspoon vanilla extract, and the 4 mashed bananas; beat until combined - the mixture may look gross at this point, but it will combine properly when the dry ingredients are added. 
                    • Reduce mixer speed to low and gradually add your dry ingredients, beating just until incorporated - do not overmix or cake will become tough.  
                    • Fold in some roughly chopped chocolate (how much is up to you). 
                    • Scrape the batter into the prepared pan and smooth the top. Slice another banana lengthwise into 3 equally thick planks and place on top of cake, cut sides up. Sprinkle batter, as well as bananas, with treacle sugar. 
                    • Bake cake until a tester inserted into the center comes out clean (there may be some melted chocolate on the tester, which is fine), 65–75 minutes.   

                      CHEF’S TIP:  

                      Brown your butter and bring it back up to room temperature to turn this already decadent loaf into a whole new level of tasty, comfort food goodness!