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Week 31 FAMILY BOX Weekly Meal Plan


GOOD AFTERNOON

We hope you were all able to get out and enjoy the sunshine today!

As the days get warmer and we are all venturing out more, meal planning can become a real hassel.

Although all of our boxes offer exceptional value and allow you to regularly eat fresh, nutritious and healthy certified organic produce, you may not be sure of how to use all the items in your box. 

For the next few weeks we will be giving you a closer look at our boxes and giving you information on how to get the most out of your OrganicBox box by offering a weekly meal plan with healthy, delicious and budget-conscious recipes accompanied by a shopping list for extra items required for the week.

This week we are looking at the Family Box. Please read on to find out more!
 
Just a quick reminder to have your order in by 9pm tonight and email any orders and box changes to Liza at changes@organicbox.com.au. Please also remember to leave your old boxes out for the delivery driver to collect.

 

THE ORGANICBOX FAMILY BOX

This box is a mix of seasonal fruit and vegetables best suited to a small to medium sized family wanting to eat organic produce in every meal.

What's included this week:
Potatoes 1 KG
Sweet Potato 0.5 KG
Broccoli 0.3 KG
Carrots 0.5 KG
Apples 0.5 KG
Bananas 1 KG
Pears 0.5 KG
Baby Spinach 1 EA
Zucchini (Large) x 1 1 EA
Capsicums, Red 0.3 KG
Mushroom puneet 1 EA
Coriander 1 EA
Bok Choy 1 EA
Celery 0.5 EA

ORDER A FAMILY BOX
 

THIS WEEK'S MENU


Breakfast
Stewed Apples and Pears with Yoghurt and Granola
Organic Vegan Banana Bread with Honey or Maple Syrup
 
Snack
Celery Sticks with Peanut butter in Centre
 
Lunch
Sweet Potato, Spinach, Pine and Feta Salad
Zucchini and Carrot Bites
Spinach, Feta and Mushroom Frittata
Chicken and Mushroom Risotto (Leftovers)
Mexican Chili with Rice (Leftovers)
Chickpea and Potato Curry with Rice (Leftovers)
Hungarian Stew with Rice (Leftovers)
 
Dinner
Organic Chilli with Rice
Chickpea and Potato Curry with Rice
Broccoli Pesto
Hungarian Stew with Rice
Stir-Fry with Rice
Chicken and Mushroom Risotto
Cauliflower and Potato Soup

Tips
  1. If you don’t already have one, a rice cooker is a great time saver to set and forget perfectly cooked rice every time. We have included a lot of rice meals this week. If you prefer, you can substitute for quinoa.
  2. If you don’t have a rice cooker, rice is a dish that can be made in advance. You can easily make a large batch to serve the family for the week, and reheat it in the microwave as needed.
  3. Vegans can easily use preferred substitutes in all meals except the frittata, which can be replaced with a tofu, mushroom and spinach scramble.
  4. Most recipes are low-FODMAP. If you are bothered by legumes, you can swap them for a preferred protein source. 

SHOPPING LIST

Most of the additional items required for this week's menu are available for purchase at OrganicBox. To add them to your box, simply search for each item and add it to your cart. Otherwise you may already have them in your pantry or prefer to buy them at the supermarket. Please see the list of ingredients for your week below, and feel free to substitute as per your dietary requirements.

Condiments and Spices
Cinnamon
Vanilla Bean Paste
Baking Soda
Honey or Maple Syrup
Peanut Butter
Curry Powder
Olive Oil
Salt and Pepper
Tomato Paste
1 pack Low FODMAP Massel Chicken Style Stock Cubes (or preferred alternative)
 
Staples
1 Pack Flour
500g Penne Pasta
1 Pack Arborio Rice
1 Pack Rice or Quinoa (as a side)
 
Meat
500g Beef or (vegan/budget alternative 3 cans lentils)
500g Chicken (vegan alternative tofu)
500 g Beef Mince (vegan/budget alternative 2 cans organic kidney beans)
 
Dairy and Eggs
12 Organic Eggs
1 tub Butter (or vegan alternative)
1L Milk (or vegan alternative)
1 Tub Yoghurt (or vegan alternative)
500g Goats Feta Cheese (Optional)
 
Herbs
1 Bunch Basil
1 Head Garlic
1 Bunch Spring Onion
 
Pantry
1 pack Muesli
4 Cans Organic Red Kidney Beans
3 Cans Organic Chickpeas
1 pack Pine Nuts (or Cashews)
 

BREAKFAST

Stewed Apples and Pears with Yoghurt and Granola (16 serves)
 
All OrganicBox Apples and Pears, peeled and sliced
1 Tbsp Vanilla Bean Paste
1 Tbsp Honey or Maple Syrup
1 tsp cinnamon (optional)
3 Tbsp Water
Muesli and Yoghurt (or vegan substitute)
  1. Place all ingredients into a pot, lid on, and gently cook until almost soft
  2. Remove lid approx half way through cooking, for liquid to reduce to a syrup like consistency.
  3. Serve two pieces of fruit with yoghurt and granola for a delicious breakfast!
 
Large Organic Banana Bread with Honey or Maple Syrup (16 serves)
 
1 cup Honey or Maple Syrup
1 cup Butter (or vegan alternative)
4 eggs (or vegan alternative)
6 ripe bananas, mashed
1 cup milk (or vegan alternative)
2 tsp vanilla
4 cups flour
2 tsp baking soda
1 tsp salt
  1. Preheat oven to 180° and grease the bottoms of 2 large bread pans.
  2. In a large bowl, cream together sugar and butter. Add in eggs, bananas, milk, and vanilla.
  3. Add in flour, soda, and salt. Stir to moisten the ingredients, being careful not to overmix the batter. Lastly, fold in nuts (if using).
  4. Pour batter into the bread pans and bake 50-60 minutes, until nicely browned on top and pulling away from the sides of the pans.
  5. Remove bread from pans to a wire cooling rack. Cool completely before storing.
  6. Serve toasted and drizzled with honey or maple syrup.

LUNCH

Sweet Potato, Spinach and Feta Salad (4 serves)

All OrganicBox Sweet Potato, peeled and cubed
½ OrganicBox Baby Spinach Bag
200g Goats Feta
2 tbsp Olive Oil
Handful of Pine or Cashew Nuts
Salt and Pepper
  1. Preheat the oven to 180°
  2. Place the sweet potatoes on a rimmed baking tray, drizzle with the olive oil, season with salt and pepper, and gently toss to coat everything well. Arrange the vegetables in a single layer and roast for 30 minutes.
  3. Turn the vegetables and continue to roast for 30 more minutes until crisp and browned.
  4. Allow to cool and toss through spinach. If you wish you may stir through coriander or apple cider vinegar for extra flavor.
  5. Top with feta and nuts, and enjoy! 
Zucchini and Carrot Bites (4 serves)

OrganicBox Zucchini, grated
1-2 OrganicBox Carrots, Grated
2 Tbsp Fresh OrganicBox Coriander, chopped
1 tsp chopped garlic
1-2 Spring onions, sliced
2 Eggs, Whisked
Salt and Pepper
¼ Cup Flour
  1. Preheat your oven to 180°C and line a baking tray with baking paper.
  2. Squeeze out the excess juice from the grated zucchini and carrot.
  3. Mix the zucchini, carrot, onions, garlic  and coriander in a large bowl. Add the eggs, salt and pepper and mix until combined.
  4. Sift the flour into the mix and stir.
  5. Take spoonfuls of the mixture and roll into bite sized balls.
  6. Place the bites onto the baking tray and into the oven for 25 minutes or until golden brown.
  7. Serve with yoghurt mixed with garlic and coriander for dipping. 
Spinach, Feta and Mushroom Frittata (4 Serves)
 
6 Eggs
 ¼ Cup (60 ml) Milk
1 Cup (250 ml) Feta
1- 2 Spring Onion, thinly sliced
¼ Bag OrganicBox Mushrooms, Sliced
 3 Tbsp Butter
½ OrganicBox Baby Spinach Bag
 Salt and pepper
  1. Preheat the oven to 180 °C.
  2. Grease a 20cm baking dish.In a large bowl, combine eggs and milk with a whisk.
  3. Add cheese, spinach, onion, salt and pepper.
  4. In a large non-stick skillet, brown mushrooms in butter over medium heat.
  5. Pour mushrooms into egg mixture. Stir well and pour into baking dish.
  6. Bake the frittata for about 25 minutes or until lightly browned and puffed.
  7. Delicious served warm or cold!

DINNER

Creamy Organic Cauliflower Soup (8 Serves)
 
OrganicBox cauliflower, cut into pieces
2 OrganicBox potatoes, diced
2 tbsp organic butter
1-2 Spring Onions
2 Cloves Garlic, minced
5 Cups Chicken Style Stock
Salt and Pepper
  1. In a large stockpot over medium heat melt the butter.
  2. Add onions and sauté until soft and tender.
  3. Add minced garlic and sauté for 1 more additional minute.
  4. Add chicken stock, potatoes and cauliflower to the pot.
  5. Bring back to a boil and reduce heat and simmer for 20 minutes or until potato is soft.
  6. Salt and pepper to taste.
  7. With a stick blender blend soup until pureed and blended.
  8. Serve hot with toast and top with feta cheese, coriander or nuts if desired. 
Chicken and Mushroom Risotto (8 Serves)
 
½  Cup Olive Oil
1-2 Spring Onion, finely chopped
4 cups Arborio Rice
10 cups Chicken Style Stock
250g Chicken Thigh Fillets, cut into 1cm pieces
½ bag OrganicBox mushrooms, sliced.
4 garlic cloves, crushed
100g Feta
Salt and Pepper
  1. Bring the stock just to the boil in a large saucepan. Reduce heat and hold at a gentle simmer.
  2. Heat butter and 2 tablespoons of oil in a heavy stockpot over medium heat.  Add the rice and onion. Cook, stirring, for 1 minute or until the grains appear slightly glassy.
  3. Add a cup of the simmering stock to the rice and stir constantly with a wooden spoon until the liquid is absorbed. Continue adding the stock mixture, a ladleful at a time, stirring constantly and allowing the liquid to be absorbed before adding the next cup, for 20-30 minutes or until the rice is tender yet firm to the bite and the risotto is creamy.
  4. Heat remaining oil in a large frying pan over high heat. Add the chicken and stir-fry for 5 minutes or until chicken just starts to brown. Add the mushroom and garlic. Cook for 2 minutes.
  5. Add the chicken mixture and feta to the risotto and combine. Season with salt and pepper to serve.
 
Slow Cooker Organic Chili Con Carne (8 serves)
 
1 Tbsp Olive Oil
1 Spring Onion, chopped
2 Cloves Garlic, crushed
2 Cans Organic Kidney Beans, drained and rinsed
2 Cans Canned Diced Tomato 
500 g Beef Mince (Vegan Replacement additional 2 Cans Organic Red Kidney Beans)
1 tsp curry powder
¼ OrganicBox Capsicum
1 tsp Chilli Flakes (optional)
1 cup Chicken Style Stock
1/3 cup Tomato Paste
Steamed Rice (to serve)
Yoghurt or Mashed Avocado (to serve)
coriander leaves (to serve)
grated cheese (to serve)
  1. Heat oil in a frying pan and sauté garlic and onion until soft
  2. Add mince season with salt and pepper and cook until browned.
  3. Transfer to a slow cooker and add all remaining ingredients.
  4. Cook, covered on low for 8 hours.
  5. Serve with rice, mashed avocado, chopped coriander and grated cheese.
 
Chickpea and Potato Curry with Rice (8 Serves)
1 Spring Onion, sliced
3 Cloves Garlic, diced
1 Tbsp Olive Oil
2 Tbsp Chopped OrganicBox Corriander
1 Tin Organic Chopped Tomatoes
1 Cup Chicken Style Stock
4 OrganicBox Potatoes, peeled and diced
3 Tins Organic Chickpeas, drained and rinsed
1 Tbsp Curry Powder
  1. Add all ingredients into a large pot and simmer for 30 minutes until thickened and the potatoes have cooked through.
  2. Serve with cooked rice.
Broccoli Pesto
500g Penne Pasta
½ OrganicBox Broccoli
1 Bunch Basil, Washed and Sliced
3 Cloves Garlic
½ Cup Olive Oil
1 Cup Pine Nuts or Cashew Nuts, crushed
Nutritional Yeast or Parmesan (Optional)
  1. Begin cooking penne as per directions on package.
  2. While the pasta is cooking, mix olive oil, nuts, basil and garlic to form a paste.
  3. Add broccoli to pasta for the last two minutes of cooking.
  4. Strain broccoli and pasta mix, and rinse pot.
  5. Return pot to a medium heat and stir through basil mixture. Until well coated and cook for 1-2 minutes.
  6. Serve topped with parmesan cheese or nutritional yeast.
 
Hungarian Ghoulash with Rice
¼ OrganicBox Capsicum
500g Beef, cubed (vegan/budget alternative 3 cans lentils)
1 OrganicBox Carrot
3 OrganicBox Potatoes
1 Spring Onion
2 Tbsp Olive Oil
2 Cups Chicken Style Stock
1 Tbsp Tomato Paste
¼ Cup Flour
Salt and Pepper
Rice (To Serve)
  1. In a bowl, coat beef with flour.
  2. Cook beef in olive oil for about 2-3 minutes.
  3. Slowly add about ¼ cup of the beef broth to lift the brown bits off the bottom of the pan. Then add remaining broth and all other ingredients.
  4. Stir and bring to a boil, cover, then reduce to a simmer for about 1 ½ -2 hours or until tender.
  5. Serve with rice.
 
Stir-Fry with Rice (4 Serves)
1 Tbsp Olive Oil
3 Cloves Garlic, diced
1 Spring Onion, sliced
OrganicBox Bok Choy, washed
½ OrganicBox Capsicum, sliced
½ OrganicBox Broccoli, cut into small florets
Remaining OrganicBox Carrots, sliced thinly
250g Chicken Thigh Fillets, cut into slices
¼ bag OrganicBox Mushrooms, sliced
Cooked Rice (To Serve)
  1. Add oil and Garlic to a frying pan or wok and sauté.
  2. Add chicken and mushroom and brown on the outside.
  3. Add remaining vegetables and fry until slightly tender.
  4.  Serve hot with cooked rice, and top with soy sauce and OrganicBox coriander if desired.
VIEW MORE DELICIOUS RECIPES
 
You can view more info about the value of organics on our social media pages and website using the links below.
Don't forget to get your order in before 9pm Sunday night!
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