Pasifika 7 Day Meal Plan
Day 7
Breakfast:
Lunch:
Quick breakfast
Wheat biscuits
Fruit
Plant milk
Kokoda
Course: Lunch, SidesCuisine: PasifikaDifficulty: Easy4
servings10
minutesIngredients
1 lemon
150g fresh oyster mushrooms,
if not any type of fresh mushrooms will do
1 can of coconut cream
1/2 a capsicum, diced
1/2 a celery stalk, diced
1 tomato diced
50g of cucumber diced
1/4 of an onion
a sprinkle of coriander
Directions
- Soak mushrooms in lemon juice for at least 4 hours or overnight for more flavour
- Drain some of the lemon
- Dice mushrooms into small cubes. Combine mushrooms with coconut cream
- Dice rest of vegetables into small cubes and add to the mixture
Dinner:
Vakaloo Cabbage with Rice
Course: MainsCuisine: PasifikaDifficulty: Easy4
servings10
minutes25
minutesIngredients
4 Tbs oil
4 tomatoes
Juice from one lemon
Chillis to taste
1 cabbage
2 onion
Any other vegetables you enjoy
2 can of coconut cream
2 cup rice
Directions
- Cut the cabbage into strips
- Heat the oil in a pan and add the cabbage strips and onion (and chilli if using).
- Then add the sliced tomato and any other vegetables you wish.
- Slowly add a can of coconut cream and same amount of water and stir.
- Boil all together then when it starts boiling, turn heat down to simmer.
- Let simmer for 20 minutes on a low heat and add lemon juice before serving.
- Serve on top of rice.
Cost Breakdown of Meals (Based on ingredients sourced from Countdown Supermarkets in Christchurch as well as Pasifika supermarkets. Prices may vary between regions)
Breakfast: Cereal (serves 4)
Wheat biscuits:$0.79
Fruit:$2.66
Plant milk:$3.30
Total cost of meal:$6.75
Price per serve: $1.68
Lunch: Kokoda (serves 4)
Lemon:$0.8
Oyster mushroom:$1.93
Coconut cream:$1.5
Capsicum:$1.2
Celery:$0.5
Tomato:$1.7
Cucumber:$0.87
Onion:$0.21
Coriander:$0.5
Total cost of meal:$9.21
Price per serve:$2.30
Dinner: Vakaloo cabbage (serves 4)
Oil:$0.30
Tomatoes:$6.8
Lemon:$0.8
Chilis:$1.40
Cabbage:$5.99
Onion:$1.74
Coconut cream:$3
Rice:$0.83
Total cost of meal:$20.86
Price per serving:$5.21
TOTAL COST FOR DAY $36.82
