Pasifika 7 Day Meal Plan
Day 6
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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Tomato, Coconut and Ginger Soup
Recipe by feastingathome.comCourse: Lunch, Soups, StartersCuisine: European, AsianDifficulty: Easy4
servings15
minutes20
minutesIngredients
1–2 tablespoons olive oil
2 large shallots, rough chopped
2–3 garlic cloves, rough chopped
1 tablespoon ginger, rough chopped
1–2 teaspoons ground turmeric
1x 14 ounce can diced tomatoes and juice
1 cup water
1x 14 ounce can coconut milk
3/4 teaspoon salt, more to taste
¼ teaspoon cayenne, more to taste
Ganish – croutons, toasted seeds or nuts
Directions
- Saute the shallots, garlic and ginger in a medium pot with oil, over medium heat, until deeply golden for about 5-6 minutes.
- In a blender, puree the can of tomatoes and its juice, until very smooth.
- Add the puree into the pot and add 1 cup water, the can of coconut milk, salt, and cayenne.
- Stir in the ground turmeric.
- Bring to a simmer then turn heat off.
- Add more salt and cayenne to taste.
- Divide among bowls and top with croutons, toasted seeds or nuts; parsley or coriander.
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Dinner:
Jackfruit Chop Suey with Noodles
Recipe by Rosie PukeitiCourse: MainsCuisine: Pasifika, ChineseDifficulty: Medium4
servings10
minutes20
minutesIngredients
3 tsp garlic
3 tsp ginger
1 onion
2 x capsicum
10-12 mushrooms
1 cup frozen peas
2 x 400g can of jackfruit
6 tbsp soy sauce
200g vermicelli
Salt and pepper
Directions
- Finely dice garlic, ginger, onion, capsicum, and mushrooms.
- Heat a frying pan on medium heat. Once the pan is at temperature, pan-fry onion, capsicum and mushrooms for 5 minutes.
- Drain the can of jackfruit and either use your hands or a tea towel to squeeze out as much water as possible from the jackfruit.
- Slice the jackfruit to resemble shredded chicken.
- Add the jackfruit, garlic and ginger to the vegetables cooking in the pan with 2 tablespoons of soy sauce. Continue cooking for a further 5 – 10 minutes covered.
- Boil a jug or a pot of water. Add the vermicelli to the boiled water in a bowl or pot. Allow to soak in the water for 5 minutes. Once the vermicelli is translucent, cut the noodles using a kitchen scissors before draining the water.
- After 5-10 minutes of the jackfruit and vegetables cooking, add the frozen peas and continue cooking covered until peas are done.
- Season with salt and pepper; add the vermicelli and the last 2 tablespoons of soy sauce.
- Stir together in the pan, taste and add extra seasoning and soy sauce if desired.
- Can be serve with cooked rice.
Notes
- TIP: This recipe is flexible with the type of vegetables you can use, such as, frozen mixed vegetables, carrots, celery, spring onions, sliced cabbage, broccoli, silverbeet and taro leaves (pre-cooked) are others.
- To increase the protein content, ½ cup cooked brown lentils or cooked black beans could be added to this recipe.
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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: Tomato coconut and ginger soup (serves 4)
Olive oil:$0.16
Shallots:$1.25
Garlic cloves:$0.3
Ginger:$0.25
Turmeric:$0.24
Tomatoes:$1.3
Coconut milk:$1.5
Salt:$0.02
Cayenne:$0.18
Croutons:$1.3
Toasted seeds:$0.2
Baguette: $3
Total cost of meal:$9.70
Price per serve: $2.42
Dinner: Jackfruit chop suey with noodles (serves 4)
Garlic:$0.4
Ginger:0.4
Onion:$0.87
Capsicum:$4.98
Mushrooms:$4.40
Frozen peas:$0.48
Jackfruit:$5.40
Soy sauce:$0.78
Vermicelli:$1.90
Salt and pepper: $0.04
Total cost of meal:$19.65
Price per serve: $4.91
TOTAL COST FOR DAY $34.89