Pasifika 7 Day Meal Plan

Day 3

Breakfast:
Lunch:

Banana Sago Pudding

Recipe by Suli AutagavaiaCourse: BreakfastCuisine: Pasifika, New ZealandDifficulty: Easy
Servings

4

servings
Prep time

5

minutes
Cooking time

20

minutes

Ingredients

  • 4 ripe bananas

  • 2 tbsp sago

  • 1 cup coconut cream

Directions

  • Mash the bananas. Add water to just cover the bananas then stir through the sago
  • Pour the banana mixture in a saucepan
  • Bring to the boil over a medium heat, then turn the heat down and simmer for about 15 minutes, stirring frequently until sago turns transparent
  • Before serving, stir in the coconut cream
  • Serve warm or cold.

Notes

  • Add a lemon leaf into the saucepan when cooking the rice. Try topping it with tropical fruit like melon or papaya.

Cauliflower Wings

Recipe by Be Good OrganicsCourse: Lunch, SnacksCuisine: Christmas, New ZealandDifficulty: Medium
Servings

4

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • 1 cauliflower cut into florets

  • 2 c water

  • 1 1/2 c chickpea flour (besan)

  • 2 tomato (or 1/2 red capsicum)

  • 1 onion

  • 6 cloves garlic

  • 16 drops black pepper essential oil

  • 2 tbsp tapioca flour(arrowroot or cornflour)

  • 3 tsp smoked paprika

  • 3 tsp sea salt

  • 2 tsp baking powder

  • 2 tsp chilli powder or 1/2 red chilli

  • 1 drop liquid smoke

Directions

  • Preheat oven to the highest setting (you want it be really hot when you put your wings in so they
  • come some crunchy).
  • In a blender, add all the ingredients (minus the cauliflower and sesame seeds) and blitz until smooth and creamy.
  • In a bowl, add the mixture to the cauliflowers so all the florets are covered.
  • Grease a non-stick tray with coconut oil.
  • Place the florets in, making sure there is a bit of space between each of them and they are not touching.
  • Sprinkle over sesame seeds and bake for 12 minutes or until they are crispy and golden brown.
Dinner:

Sweet Soy Noodles

Recipe by Roland MederCuisine: ChineseDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

20

minutes

Ingredients

  • 500g egg-free spaghetti or noodles

  • 1 medium size onion – finely chopped

  • 20g ginger – grated

  • 3 cloves garlic – crushed

  • 50g brown sugar

  • 3 tbsp olive oil

  • 1 cube vegan vegetable bouillon in 1 cup boiling water

  • 4 tablespoons soy sauce

  • Spring onion or broccoli florets to garnish

Directions

  • Prepare the spaghetti following directions on packet, then set aside.
  • In a large pan, sauté the onion and ginger in the olive oil until the onions are glassy but not brown.
  • Add crushed garlic, brown sugar and vegan bouillon.
  • Bring to simmer and cook gently for about a minute.
  • Add soy sauce and bring content to simmer.
  • Simmer for about 3 minutes until liquid begins to thicken.
  • Add spaghetti and fold in the sauce evenly.
  • Dress with spring onion or steamed broccoli florets and serve

Cost Breakdown of Meals (Based on ingredients sourced from Countdown Supermarkets in Christchurch as well as Pasifika supermarkets. Prices may vary between regions)

Breakfast: Banana Sago Pudding (serves 4)

Banana: $3.72
Sago:$0.22
Coconut Cream: $0.95

Total Cost of meal:$4.89
Price per serve: $1.22

Lunch: Cauliflower wings (serves 4)

Cauliflower: $7.99 fresh $3.50 frozen
Water: free
Chickpea flour: $1.80
Tomato: $3.60
Onion: 0.87 cents
Garlic:$0.86
Black pepper essential oils:$0.68
Tapioca flour:$0.15
Smoked paprika (Countdown own brand): $1.24
Sea salt (Cerebos brand): $0.06
Baking powder: $0.19
Chilli powder or red chilli: 0.7 cents for fresh chilli
Liquid smoke: $0.01
Rice: $0.64

Total Cost of Meal:$14.30
Price per serve: $3.57

Dinner: Sweet Soy Noodles (serves 4)

Noodles: $5.00
Onion: $0.87
Ginger: $0.20
Garlic: $0.3
Brown sugar: $0.14
Olive oil: $0.48
Stock: $0.25 cents
Soy sauce:$0.39
Spring onion (optional): $2.99
Broccoli (optional):$4.99

Total Cost of Meal: $15.61
Price per serve: $3.90

TOTAL COST FOR DAY $34.80