Pasifika 7 Day Meal Plan
Day 4
Breakfast:
Lunch:
Cocoa Rice
Recipe by Suli AutagavaiaCourse: BreakfastCuisine: Pasifika, New ZealandDifficulty: Easy4
servings10
minutes50
minutesIngredients
1.5 cups medium grain rice
4 cups coconut water
4 tbsp cocoa
3 tbsp brown sugar
5 tbsp coconut cream
Directions
- Put all the ingredients except the coconut cream, into a saucepan
- Bring to the boil over a medium heat, then turn the heat down and simmer for about 40 minutes, stirring occasionally until the chocolate rice is cooked.
- Remove from the heat and stir in the coconut cream
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Hawaiian Jackfruit Pizza
Recipe by www.onegreenplanet.orgCourse: LunchCuisine: European4
servings30
minutes30
minutesIngredients
1 ready-made pizza dough
1/2 red onion
2 20-ounce cans jackfruit (in brine or water)
1 avocado
8 pineapple slices
6 sprigs coriander
1 1/2 cups spicy sauce of your choice
2 tablespoons diced jalapeño
1 1/2 blocks of vegan mozzarella cheese
Directions
- Boil the jackfruit in water for 10 minutes. Drain and add to a skillet over medium heat with a little oil.
- Begin to break up the jackfruit so it becomes shredded.
- Cook for 10 minutes, then add 1 cup of red sauce of choice.
- If you’d like a more crispy result you can cook for 10 minutes and then bake on 300°F for another 10 minutes.
- Roll out your dough. Place on a greased pan. Layer the jackfruit on top. Then, layer with grilled pineapple, red onion, jalapeño, and top with vegan cheese.
- Bake on 400°F for 20 minutes or until golden brown.
- Top with additional sauce, grilled avocado, and coriander.
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Dinner:
Fijian Dahl with Rice
Recipe by Helene Taito-JensenCourse: MainsCuisine: Indian, PasifikaDifficulty: Easy4
servings20
minutes25
minutesIngredients
1 onion (finely chopped)
2 cloves of garlic (finely chopped)
1 small piece of ginger (finely grated)
2 tsp curry powder
1/2 tsp cumin powder, 1/2 tsp mustard seeds
3 tomatoes (diced)
1-2 small carrots (finely grated)
1 1/2 cup of red split lentils
4 cups of veggie stock or water (we use vegan Massel Chicken Style Stock from PaknSave)
1 can coconut cream OR coconut milk
Fresh coriander (chopped) – Optional
Chilli – Optional
Directions
- Saute the onion, garlic and ginger in a pot using a little oil or water.
- Once the onion softens add the mustard seeds, cumin and curry powder and saute for a minute or less.
- Add the tomatoes and carrots and saute for a couple of minutes.
- Rinse the lentils then add them along with the veggie stock.
- Bring to a boil while stirring frequently. Then let it simmer for about 20 minutes, or until the lentils softens and becomes mushy.
- Stir in the coconut milk/coconut cream. Add salt to taste. Add chilli to taste if you wish.
- Serve with your favourite rice and sprinkle some freshly chopped coriander on top. Enjoy!
Notes
- If you have a pressure cooker, you can put all the prepared ingredients (except for coriander and coconut cream/milk) straight in the pot and cook for about 15 mins. Release the pressure and stir in the coconut cream/milk.
- For extra protein and nutrients, you can add a cup of frozen peas at the end.
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Cost Breakdown of Meals (Based on ingredients sourced from Countdown Supermarkets in Christchurch as well as Pasifika supermarkets. Prices may vary between regions)
Breakfast: Cocoa Rice (serves 4)
Rice: $0.64
Coconut water: $4
Cocoa:$0.58
Brown sugar:$0.1
Coconut cream:0.22
Total cost of meal:$5.54
Price per serve: $1.38
Lunch: Hawaiian Jackfruit Pizza (serves 4)
Pizza Dough:$3.5
Red onion: $2.50
Jackfruit: $6.40
Avocado$0.89
Pineapple slices: $1.9
Coriander: $2.25
Jalapeno:$1.96
Vegan mozzarella:$10.35
Total cost of meal:$29.75
Price per serve: $7.43
Dinner: Fijian Dahl (serves 4)
Onion: $0.87
Garlic:$0.2
Ginger:$0.28
Curry powder:$0.93
Cumin powder:$0.157
Mustard seeds:$0.17
Tomatoes: $5.1
Carrots: $0.52
Red split lentils:$2.05
Veggie stock: $4.30
Coconut cream: $1.5
Rice: $0.64
Total cost of meal: $16.71
Price per serve: $4.17
TOTAL COST FOR DAY $52