Pasifika 7 Day Meal Plan

Day 7

Breakfast:
Lunch:

Cereal (wheat biscuits) with plant milk.

Kokoda
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Kokoda

Recipe by Cam TovaCourse: Lunch, SidesCuisine: PasifikaDifficulty: Easy
Servings

4

servings
Prep time

10

minutes

Ingredients

  • 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

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Dinner:
Vakaloo Cabbage with Rice
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Vakaloo Cabbage with Rice

Recipe by Cam TovaCourse: MainsCuisine: PasifikaDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

25

minutes

Ingredients

  • 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.

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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: 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