Due to Heritage Day on the Thursday, all Market Boxes will be delivered on Wednesday 23rd September

Plant Based Box Recipes 02/09/2020

Welcome in the newness of spring with fresh, earthy, seasonal goodness found in this week’s box themed – Spring Harvest Table. Your produce for the week is sure to add a burst of colour to your fridge and pantry with bright springtime fruits, beautiful veggies, and wonderfully fragrant sauces and dips. Not to mention a basketful of new recipes below that are bound to bring your bountiful, flavoursome ingredients to life. Let’s feast. 

Strawberry Smoothie Bowl 

Kick-start your day with this deliciously fresh Mysthill strawberry smoothie bowl.

  • Place a handful of strawberries in a food processor with a couple of spoonfuls of Bolgari coconut yoghurt and a few ice cubes. Blend until smooth. 
  • Pour into a bowl and garnish with chopped banana, chopped pear and extra chopped strawberry. 
  • Finally, garnish with some Seed and Circus granola and dig in. 

NUTRITIONAL BENEFIT:

Strawberries are an excellent source of vitamin C and manganese – they also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.


Cheesy Truffle Toastie

These crispy and cheesy sandwiches are sure to become a morning favourite! Spinach King’s spinach bread layered with some of Aioli’s truffle aioli and green chilli, Fauxmage’s vegan camembert cheese and some sliced and salted tomato. Yes please! 

  • Heat some butter/oil in a nonstick pan over a medium heat. 
  • Spread one side of each spinach bread slice with some butter. 
  • Slice up some camembert cheese. Slice up some tomato and season the slices with some salt. 
  • Place your spinach bread in the pan, buttered side down, smear on some of Aioli’s truffle aioli and green chilli, and top with some sliced camembert cheese and tomato. Season with salt and pepper. Place the other slice of spinach bread on top of each sandwich, with the buttered side facing out.
  • Cook for 2-3 minutes per side, until golden brown. Remove from the pan and serve immediately.

CHEF’S TIP:

The truffle aioli provides a luxurious creamy layer to this delectable toastie, and the green chilli cuts it back with its hit of heat. Some would say – the perfect combo! 

 

Green Falafel Soil by Chef Amerae

Naturally Organic’s kale, organic chickpeas and Umthunzi herb soil with a lovely Bolgari coconut yogurt sauce, some fresh tomato and chickpea salsa – yum!

Falafel Soil:
  • Add your chickpeas to a large pot, cover with about 10cm water and bring to a boil. Boil for 5 minutes – then take the pot off of the heat and let the chickpeas sit in the water for 1 hour. 
  • To cook the chickpeas (after soaking), add them to a large pot and cover with about 10cm of water. Then bring everything to the boil. Reduce the heat and simmer until they reach your desired tenderness, 1-2 hours. Drain. 
  • Place a handful of herbs of your choice, a handful of kale leaves, about 1½ cups cooked and drained chickpeas, about 2 tbsp tahini and about 1 tsp ground cumin and pulse until a green crumb forms. Season well with salt and black pepper
Yoghurt sauce:
  • Whisk together ½ cup of Bolgari coconut yoghurt , 2 tablespoons of tahini, and add salt and pepper to taste.
Accompaniments:
  • Flash-fry about a handful of diced tomato and about ½ cup cooked chickpeas in olive oil and season to taste.
Plate:
  • Spread 2 tbsp of the yoghurt sauce over your serving plate. Add 2-3 tbsp of your falafel soil – then top with the tomatoes, chickpeas and a fried egg. Garnish with some more fresh chopped herbs, and dig in!

CHEF’S TIP: 

Don't have tahini? Replace it with sesame oil, olive oil or some mayonnaise. Top with some sliced golden fried tofu for some added protein. 

 

Kale Caesar Salad by Chef Amerae
Use Naturally Organic kale and a simply delicious homemade dressing to create a caesar salad of dreams. 

  • Prep the kale by ripping the leaves off from the stems and discarding the stems (or using them in tomorrow’s smoothie). Rinse with water and pat dry. Place the kale leaves in a bowl and chop with a scissor to create finer pieces. 
  • Start with the dressing – use a jar with a lid and add 2 tbsp honey or sweetener of choice, ¼ cup olive oil, 1 stp salt, ½ tsp mustard, ½ tsp black pepper, 2 tbsp apple cider vinegar. Pop the lid on and give it a good shake until the ingredients are well combined – season further to taste. 
  • Add the dressing to the kale and mix with a tong or fork to ensure the dressing is well absorbed by the kale. Set aside. Not into raw kale? Fry the kale for 2 minutes in a hot pan with some oil, before adding the dressing. 
  • Optional step to load up on more greens: place a pan over medium heat with some oil. Quickly fry the mange tout peas until bright and slightly softened. Season with salt. Half lengthwise (optional) then set aside to cool down. 
  • Plate up the kale and chicken and top with some grated Kleinrivier colby cheese, a bit of citrus zest, and a sprinkle of some Seed & Circus granola (or any nut or seed of choice for some crunch). 
  • Toast up some country loaf from Schoon, and serve alongside – smeared with your truffle aioli of course. 

    CHEF’S TIP: 

    Food that loves you back. Sounds like every foodie's dream right? This is what Amerae Vercueil decided to call her business during the lockdown, as she noticed that general awareness of the importance of good health and nourishment became heightened during the pandemic – and what better way to do that than by eating foods that love you back. Amerae just launched her first recipe book and is following with healthy food products that love your body back – find everything you need to know at foodthatlovesyouback.co.za  

     

    Kale Salad with Warm Tomato Dressing by Chef Amerae 
    This warm salad is a great introduction to your bouquet of Naturally Organic kale. It can also be served as a side with grilled protein. 

    Prepare the kale:

    • Rinse thoroughly – then cut or tear the leaves from the thick stalks, discarding the stalks. Place the leaves in a large bowl and use a pair of scissors to cut them into bite-sized pieces.

    Tomato Dressing:

    • Start by frying ½ diced onion, about 2-3 cloves of crushed garlic, and some chopped herbs in a pan with some oil over medium heat for 3 minutes If you have some bacon, add in some chopped bacon at this stage for added flavour. Once cooked and golden, add 1 cup of diced tomato and fry over high heat for 2 minutes, until charred.
    • Add a tin of chopped tomatoes and fry for 2 minutes. Add a sweetener of your choice, about a tablespoon each of apple cider vinegar and mustard seeds. Season well with salt and pepper. Allow the mixture to simmer over medium-low heat for 5 minutes. 
    • Stir in 2 heaped tablespoons of  Bolgari’s coconut yoghurt.
    • Season to taste. 

     Serving:

    • Drizzle the warm dressing over the kale, mix and allow to stand for 5 minutes before munching. 

    CHEF’S TIP:

    Not into raw kale? Fry the kale for 2 minutes in a hot pan with some oil, before adding the dressing. Or if you don’t like kale at all, substitute with baby spinach, grated zucchini or chopped cabbage.

     

    Truffle Aioli Baked Potato with Garden Greens
    A nourishing baked potato topped with a spoon of Aioli’s creamy truffle aioli, and served alongside simply green garden salad. A match made in sweet heaven.

    • Preheat the oven to 180°C. Poke a few holes into a few whole potatoes. Place on a lined baking sheet, rub with olive oil, and sprinkle liberally with sea salt all over. Bake for 45-60 minutes, or until the potatoes are fork-tender and the skin is crisp.
    • Rinse some green leaves, thinly slice up some mangetout peas, and finely slice up some spring onion. Toss together in a salad bowl with some of your favourite dressing. Crumble in some of Camelot’s feta. Season to taste. 
    • Slice open each roasted potato. Assemble with a dollop of truffle aioli, and a sprinkle of chopped parsley. 
    • Serve alongside the green salad, and sprinkle with some of Olief’s edible flowers for a burst of all things spring.

    NUTRITIONAL BENEFIT:

    Potatoes, surprisingly, have more potassium than a banana. Potassium is essential for muscle functioning and for normal water and electrolyte balance.


    Loaded Mexican-Style Carrots by Chef Amerae 
    A wholesome and delicious alternative to nachos! Rainbow carrots and organic chickpeas, what a dream.

    Pickled red onion: 
    • Slice 1 onion thinly. Place it in an airtight, heat-proof container. Heat ¼ cup apple cider vinegar, 2 tbsp xylitol or sugar and ½ tsp salt in a pot until dissolved. Pour over the onion. Close the container and set aside to pickle. Toss occasionally. 
    Chickpeas and carrots:
    • Add the chickpeas to a large pot, cover with about 10cm water and bring to a boil. Boil for 5 minutes – then take the pot off of the heat and let the chickpeas sit in the water for 1 hour. 
    • To cook the chickpeas (after soaking), add them to a large pot, cover the beans with about 10cm of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness, 1-2 hours. Drain. 
    • Preheat the oven to 200°C. Prepare a baking tray with baking paper. Place 1½ cups cooked chickpeas in a bowl, drizzle with olive oil and ½ a teaspoon each of paprika, cumin and chilli powder (or you can add some of Aioli’s fresh green chilli), season to taste with salt and black pepper. Toss to coat. 
    • For roasting the carrots – peel (optional) and halve them lengthwise. Toss with olive oil, ½ teaspoon each of cinnamon and paprika, and seasoning to taste. 
    • Spread out the chickpeas in an even layer on your baking tray. Roast, along with the carrots, for 12-15 minutes – giving the tray a shake halfway through to ensure even browning. A few chickpeas may pop – that’s normal. 
    Guacamole:
    • If you have an avo at home, smash it up with some chopped parsley (to taste). Season with salt and pepper. 
    Serve:
    • Place the roast carrots in a bowl and top with the guacamole, some pickled red onion and finally with the roast chickpeas. Serve immediately.

    CHEF’S TIP:

    One medium carrot contains almost 90% of the RDA of vitamin A! Grate up fresh carrot and add it to salads or slaws for a colour and nutrient boost. Or, if you’re roasting a tray of veg, why not chuck in a couple of carrots as well. 


    Turmeric & Mint Cauliflower Salad by Amerae
    This salad is very simple to make, but super delicious and extremely nourishing. Naturally Organic cauliflower tossed through a turmeric, Umthunzi mint, and Bolgari’s yogurt dressing.  

    • Break your cauliflower head into florets. 
    • Place in a pot with ¼ cup water on high heat, cover with a lid and allow to steam for 5 minutes. 
    • Transfer the cauliflower to a large bowl to cool down completely. 
    • Season your cooked cauliflower with turmeric, salt and black pepper then mix until combined. 
    • Add 3 tablespoons coconut yoghurt, 2 tablespoons of tahini and 2-3 tablespoons of chopped fresh mint. Mix well. Store for up to 3 days in the fridge in an airtight container.
    • Plate up some cauli, drizzle with the turmeric and mint dressing, and scatter over some of the Seed & Circus granola for a bit of crunch.

    NUTRITIONAL BENEFIT:

    Turmeric contains curcumin as its main active compound. Curcumin has great anti-inflammatory effects and is a powerful antioxidant. Add turmeric to your diet to reap the Ayurvedic benefits. 

     

    Roast Cauli & Tofu Lunchbox Salad by Amerae
    This loaded salad is layered with golden pan-fried tofu from Tofu Tub, Naturally Organic’s roasted cauli, toasted pumpkin seeds, fresh herbs, and a delicious home-made dressing. 

    Veg:
    • Add the chickpeas to a large pot, cover with about 10cm water and bring to a boil. Boil for 5 minutes then take the pot off of the heat and let the chickpeas sit in the water for 1 hour. 
    • To cook the chickpeas (after soaking), add them to a large pot, cover the beans with about 10cm of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness, 1-2 hours. Drain. 
    • Preheat the oven to 200°C. Prepare a baking tray with baking paper. Scatter ¼ cup pumpkin seeds on to a tray and place in the oven for 5 minutes to toast until golden brown. Remove and set aside. 
    • Meanwhile, place one cauliflower head, broken up into florets in a bowl with a cup of cooked chickpeas, olive oil and a teaspoon of turmeric (Aioli’s green chilli optional). Season with salt and black pepper. Toss to coat. Roast in the oven for 15 minutes, until golden brown. Remove and set aside to cool down. 
    • Cube the tofu and dry with a kitchen towel. Place a pan over medium heat with some oil. Pan-fry the tofu until golden all over and hot. Set aside on a kitchen towel and season well. 
    Sauce:
    • Mix a ¼ cup tahini, ½ of a lemons juice and zest (or 1 tbsp apple cider vinegar), and 2 tbsp olive oil together and seasoning to taste. 
    Serve:
    • Place up your delicious layers of cauli and tofu. Drizzle over the sauce, top with chopped herbs and the toasted pumpkin seeds.  

      NUTRITIONAL BENEFIT:

      Cauliflower is high in fibre (for digestive health), antioxidants (for cell health), choline (essential for learning and memory) and B-vitamins (for overall cell function)


      Spring Green Salad
      Shaved Naturally Organic fennel, garlic sautéed mangetout and broccoli, Umthunzi mint and Camelot feta. 

      • Using a mandolin, peeler or a knife – finely shred your fennel. Place into a bowl of ice water (this lets the fennel curl and ripple to create a beautiful salad base). 
      • In a pan over a medium heat, add your broccoli florets with a splash of water and lid. Steam for 2 minutes. Remove the lid and once the water has evaporated, add a knob of butter or drizzle of oil, a grated clove of garlic and some mangetout. Saute the mangetout and broccoli for 4-5 minutes until cooked through but still crunchy. 
      • Drain your curly fennel and place into a large bowl. Toss with olive oil, and generous squeeze of lemon or orange juice. Season to taste. Add the sautéed garlicky greens. 
      • Top with some sliced spring onion and crumble over some creamy feta. Garnish with some shredded mint leaves, fennel fronds and Olief edible flowers. 

        CHEF’S TIP:

        Heat Knead’s Epi bread in the oven at 180°C until warmed through and golden. Tear off branches from the epi bread, top with some butter, and serve alongside your salad.


        Spiced Chickpea Flatbread with Green Chilli Yoghurt Drizzle
        Easy peasy homemade yoghurt flatbread, with spiced chickpeas, Aioli green chilli and Bolgari coconut yoghurt drizzle. 

        • Add the dried chickpeas to a large pot and cover with 5cm water. Bring to the boil for 1 minute. Then cover, remove from heat, and let sit for 1 hour – this is a quick method. Alternatively, soak overnight or for at least 6 hours in cool water.
        • Drain and rinse your chickpeas and add back to the pot. Cover with 5cm water again. 
        • Bring to a simmer and cook uncovered for 45 minutes to 1 hour, or until tender (but not mushy). Drain. 
        • Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained chickpeas with any spices you desire (we like ground coriander, cumin, cinnamon and cayenne) for 10-15 minutes until crispy and caramel in colour. For best results, only shift them occasionally. If they start to pop out, use a lid to reign them in. Season on completion and set aside.
        • In a large bowl combine 2 cups of self raising flour, ½ tsp of salt and 1 ⅔ cups Bolgari coconut yoghurt (415ml). Mix all of the ingredients together to form a sticky dough. There is no need to knead this dough (hehe), that will make the dough too tough.
        • Divide into 6 equal sized balls and on a well-floured surface, roll each dough ball out into a thin, 25cm wide circle.
        • Place a pan over a high heat, once the pan is very hot. Dry fry the flatbread for about a minute until the bottom browns and bubble appear. Flip and cook on the other side for another minute. Remove from the pan and repeat the step with the remaining dough. 
        • Mix some of Aioli’s green chilli sauce with a couple spoonfuls of yoghurt, and season to taste. 
        • Spread the flatbreads with the green chilli yoghurt and top with the spiced chickpeas. 
        • Garnish with some fresh mint and Olief’s edible flowers. Now, dig in!

          CHEF’S TIP:

          If you only have cake flour at home you can convert it into self-rising flour by adding 3½ teaspoons of baking powder to 2 cups of cake flour.


          Kale 101

          Three simple ways to enjoy your kale bouquet from Naturally Organic: raw, roasted or pan fried.

          Raw: 
          • Rinse and dry the kale. Roughly shred (set aside the thick stalks for that pot of home-made stock you’ve got going). Place the shredded leaves in a bowl with a drizzle of oil/lemon juice, and seasoning. Using your hands, massage the kale until soft and coated.
          Roasted: 
          • Preheat the oven to 180°C. Rinse, dry and tear the kale. Place it on a roasting tray with a drizzle of oil and seasoning. Using your hands, massage the kale until evenly coated. Spread out and roast in the hot oven for 10-12 minutes until crispy, shifting halfway.
          Panfried: 
          • Place the shredded kale in a bowl with a drizzle of oil and some seasoning to taste. Use your hands to gently massage the kale until softened and coated in oil. Place a nonstick pan over a medium heat. When hot, sauté the kale for 2-3 minutes until wilted

          NUTRITIONAL BENEFIT: 

          Kale is high in Vitamin A and calcium – which work synergistically. The Vitamin C increases intestinal calcium absorption, and calcium makes Vitamin C easier for your body to absorb.


          Stuffed Mexi-Gems

          An old school South African veggie classic, but now new and improved. Mexican-style, locally grown, organic chickpeas – stuffed into soft buttery gem squash.

          • Add your chickpeas to a large pot, cover with about 10cm water and bring to a boil. Boil for 5 minutes then take the pot off of the heat and let the chickpeas sit in the water for 1 hour. 
          • To cook the chickpeas (after soaking), add them to a large pot, cover the beans with about 10cm of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness, 1-2 hours. Drain. 
          • Preheat the oven to 200°C on the grill setting. 
          • Place the gem squash in a pot and cover with water. Bring to the boil and cook for 20-25 minutes until it can easily be pierced through with a knife. 
          • Boil the kettle and dilute the veg stock with 1 cup of boiling water.  
          • Finely slice some spring onions, keeping the white and green parts separate. 
          • Place a pan over a medium-high heat with a drizzle of oil. When the pan is hot, fry the spring onion whites and some grated garlic for 1-2 minutes until soft. Add the cooked and drained chickpeas. Add some of Aioli’s green chilli (to taste), your spices of choice (we like paprika, cumin and coriander). Cook for 2 minutes more before adding the stock and a can of cooked tomato. Bring to a simmer and cook for about 5 minutes until the sauce has thickened. Season with salt, pepper, and a sweetener of choice.  
          • When the gem squash is cooked, cut it in half. Scoop out the seeds and discard them. Fill the halves with the chickpea mixture. Sprinkle over some sliced vegan cheese.
          • Place the filled gem squash halves on a baking tray and pop under the grill – until the cheese melts slightly and starts to brown. 
          • Serve with a sprinkling of the sprinkle onion greens and some roughly chopped parsley.  

            NUTRITIONAL BENEFIT:

            Gem Squash has a surprisingly good source of vitamin A (stand aside Mr Carrot). Vitamin A is essential to the diet for fighting free radicals and for supporting the immune system, as well as keeping the eyes and skin healthy.  


            Nut Crusted Fennel
            These crusty Naturally Organic fennel wedges can be served as a tasty side dish or just as a naughty afternoon snack. Recipe from Umthunzi Farming Community. 

            • Trim and cut the fennel into wedges. Toss with some olive oil until well coated, and some salt and pepper. 
            • To make the crumb, combine ½ cup panko breadcrumbs, 1 tsp citrus zest, ¼ cup ground nuts of choice, 1 tsp chopped herbs – thyme or rosemary are great options, and some salt and pepper. If you would like to add some spice, we recommend a pinch of sumac. 
            • Toss the fennel wedges in the panko mixture until well coated. 
            • Place the panko-coated fennel pieces on a baking-paper lined oven tray. 
            • Roast for 20-25 minutes until the fennel is soft and golden brown on the outside. Voila!

            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. 


            Pickled Rainbow Carrots 
            Get yourself into a good pickle with this easy, 4 ingredient pickling method! 

            • Add some small rainbow carrots (or cut them into strips if using larger carrots) to a large jar or glass container. The smaller the size, the quicker the pickle. Set aside.
            • To a small saucepan add ⅔ cup white vinegar or apple cider vinegar, ⅓ cup water, ½ tsp salt, and 1 tbsp sugar. Bring to a simmer over medium heat and stir to fully dissolve salt and sugar. Taste and adjust flavor as needed, adding more salt or sugar to taste.
            • Pour the brine over the carrots, ensuring they are fully submerged. If needed, add more vinegar or a little water to cover.
            • Seal well and shake to combine. Then refrigerate for at least 1 hour. The flavors will deepen and intensify the longer it marinates. Best flavor is achieved after 24 hours.
            • Will keep in the refrigerator for 2-3 weeks (sometimes longer). Not freezer friendly.

            CHEF’S TIP: 

            You can use an artificial sweetener like Stevia if you do not want to add sugar to your pickling liquid. 


            Strawberry and Coconut Yoghurt Parfait

            A simple and flavourful dessert made fancy by creating layers in a glass.

            • Sweeten your Bolgari coconut yoghurt with a little vanilla essence and maple syrup. 
            • In a glass tumbler, add a layer of your favourite crushed vegan biscuit. Then add a layer of your Bolgari coconut yoghurt and a layer of sliced Mysthill strawberries.
            • Repeat above steps.
            • Garnish with a sprig of Umthunzi mint and Olief edible flowers .

            CHEF'S TIP:

            Traditionally Parfait is a fairly complex french cream dessert layered and served in a glass. Today, it has been adapted to refer to any dessert that is remotely ‘creamy’ and served in a glass. .

             

            Cinnamon Pear Cookies

            Not only are these cookies plant based, but they’re also oil-free and gluten-free! Healthy never tasted so good.

            • Preheat the oven to 180°C.
            • Line a large baking tray with greaseproof paper. 
            • In a medium bowl, whisk together 1 tbsp flaxseed meal and 3 tbsp of oat milk and set aside. 
            • In a large bowl, mix together 1 cup almond flour, ⅓ cup coconut sugar, ¼ cup coconut flour, ¾ tsp of cinnamon, ½ tsp baking soda and a pinch of salt. 
            • Remove the core and stalk from one pear and grate using a box grater. 
            • Add your grated pear to the flaxseed and milk mixture and add 1 tsp vanilla essence. 
            • Place ⅓ cup of almond or cashew butter into a small bowl and microwave briefly until melted. Add the melted nut butter to the pear flaxseed bowl – stir to combine. 
            • Immediately add the wet mixture to the dry mixture bowl and mix well to form a dough. 
            • Take about 1½ tablespoons of dough in your hands and roll into a ball. Place it on the baking tray and gently press dough into about 5cm wide and 1-2cm thick cookie. Space cookies about 5cm apart. Repeat until dough is gone. This should make about 14 cookies. 
            • Bake cookies for 13-15 minutes until firm to the touch and golden brown. Remove from the oven and let them sit for 10-15 minutes without touching them. 
            • Transfer to a baking rack to cool. Store in an airtight container for 3-5 days.

            CHEF’S TIP:

            Serve with a cup of tea and enjoy as these babies are basically guilt-free. 

             

            Vegan Upside-Down Banana Cake

            Baking bananas transforms them into a gloriously sticky, nectar-like, flavour sensation.

            • Preheat the oven to 180°C.
            • Lay out some sliced banana (on the round) along the bottom of a thoroughly greased cake tin.
            • Place ¼ cup coconut oil in a large bowl and melt in the microwave.
            • Once melted, add 200ml of almond or oat milk to the same bowl, along with the juice and zest of 1 lemon or orange, 8 tbsp. of maple syrup, a dash of vanilla essence, a pinch of salt and 1 ¼ cup of ground almonds. 
            • In a bowl, sift together 1 ¼ cups of gluten free flour (or normal flour), 2 tbsp. of baking powder and ¼ tsp. of bicarbonate of soda. 
            • Mix well, adding a tiny splash more milk if it’s looking too dry.
            • Transfer the mixture into the cake tin, making sure all the bananas are completely covered by the batter.
            • Bake in the oven for around 30 minutes, until risen and golden brown (and an inserted skewer comes out clean). 
            • Once out of the oven, leave to cool in the tin. Once completely cool, transfer onto a plate by placing the plate upside-down on top of the cake tin, and then quickly flipping it over.  

              CHEF’S TIP:

              Serve with vegan yoghurt or vegan ice-cream.