Tag Archives: beetroot

Chunky Beetroot and Kale puree

Roasted beetroot and kale are combined to create a magnificent dish which will add colour and flavour to your meals. There is a delicious sweetness provided by the beetroot and a powerful selection of ingredients to add nutrition to your meals.

2015-06-18 18.56.10
What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.
2015-06-16 16.20.06
This is curly kale but you can use Tuscan kale as well.

The most important aspect of any dish is fresh ingredients. This dish requires fresh kale (any variety), a large whole beetroot, 1/4 cup home made stock, 1/2 a red onion, pink rock salt and black pepper (to taste).

2015-06-18 17.12.28
A really good looking beetroot.

Chop the ends off the beetroot and peel or wash well. Chop into smallish pieces and roast with some olive oil until soft.

2015-06-18 18.26.00

Kale needs to be organic if possible and washed very well as it is mentioned on the Environmental Working group’s 2015 list of vegetables high in pesticide contamination. I can understand why it is sprayed as the cabbage moths are very damaging to the crops, but it is better to have kale with a few holes in it than to be looking perfect.

2015-06-16 16.24.09
Soaking in filtered water and vinegar. Rinse well.

Place the roasted beetroot in the food processor when just out of the oven and then the rest of the ingredients as the heat will steam them. Process until not quite a puree. Chunky is good. Serve asap with your meal.

2015-06-18 18.54.37
With lettuce wraps and spicy beef strips.
2015-06-19 19.05.49
An alternative version of the lettuce wraps meal but this time with added pan fried brussel sprouts.

2015-06-18 19.00.54

So simple but a side dish that can be used over several days. It re-heats well in a saucepan and is a colour sensation which will excite your taste buds.

community promo card

You can follow me daily on Instagram at holistic_paleo! See what l cook and eat everyday. You can also book a consultation with me online or in person.

consultation

Chocolate, Coconut and Beetroot Brownie

A brownie is like a cake but cut into squares and is often used as a dessert or snack. Usually chocolate and delicious this version adds the flavours of coconut and fresh beetroot with the raw cacao to produce an interesting and quirky flavour. Out of the oven they are extremely moreish and you can adjust the level of beetroot in the brownie to suit your particular tastes. 

Ingredients:

1 cup of blanched almond meal (you will need more liquid if you use the regular almond meal as the skin is very drying).

1 cup coconut flour

1 teaspoon baking soda (Bobs Red Mill)

4 free-range or organic eggs (700g)

1 cup shredded coconut (flakes or dessicated is o.k as well)

1/2 cup coconut oil

Generous 1/4 cup rice malt syrup

12 small spoonfuls of Pure Stevia (the equivalent of 1/4 cup sugar)

2015-03-06 11.47.47
Alter the amount depending on the product you use.

1/2 cup filtered water

2 level tablespoons raw cacao

1 small raw beetroot grated (use more or less depending on your tastes).

Method: 

Place all ingredients in the food processor and give a light mix until all combined. 

2015-04-05 15.07.57
An intense colour
2015-04-05 15.10.52
Place into a baking dish greased with coconut oil.
2015-04-05 16.02.03
Cook in a pre-heated oven at 180 degrees celsius until cooked but not overly done. Let it cool in the baking dish and then transfer to the cooling rack.
2015-04-05 17.03.05
Eat while warm when it is at its best.

Have a try swapping the beetroot with other vegetables such as sweet potato.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life

Beetroot noodles (Boodles)

Add colour and flavour to your meal with raw or cooked beetroot noodles. They are so easy to make and lots of fun, adding a crunch if raw and a delicious sweetness when cooked.

2014-12-22 18.31.58
Raw rosemary and beetroot noodles ready for the oven. They are coated in extra virgin olive oil and seasoned with pink rock salt and black pepper.

The noodle maker l have is a non-expensive plastic one l bought online but it is doing a fabulous job and l find beetroot works very well and l can make a pile of noodles very quickly. Firstly l peel the beetroot and then wash it, and I like to use large beetroots. I would normally use one whole beetroot if l am having them raw or two if cooking them as they soften and shrink during the cooking process. Eating them raw means you need less as they are quite crunchy and require extra chewing than the softened cooked ones.

2014-12-22 18.27.44
The noodle maker is very easy to use and is easy to put together and wash. This one cost me around $35 online and does the job well.

Using the raw noodles in a dish can provide a lovely centre piece to the dish as they are stiff and can be manipulated to provide shape and height. The other ingredients can be placed around the noodles or you could chop them into smaller pieces so they mix more uniformly into the salad.

2014-09-26 13.02.25
A colourful raw beetroot noodle salad where the noodles are the central focus of the dish.

When cooking the noodles l like to bake them in the oven until soft and then place under the griller.  Alternatively they can be lightly pan fried in a healthy oil such as coconut oil and spices which will give them a delicious flavour.

2014-12-22 19.27.41
A generous pile of baked rosemary and beetroot noodles with grass fed beef eye fillet, carrot ribbons and cold pressed oil.

The addition of rosemary to the noodles was divine and other herbs and spices could also be added to this versatile and delicious vegetable.

A noodle maker is a fun addition to your kitchen appliances and can be used to enhance the presentation of numerous vegetables such as swede, carrot and sweet potato. 

 

Beetroot, Cauliflower and Fennel soup

This soup is a delightful combination of colour and flavours with each of the main ingredients influencing the dish. The beetroot provides the most magnificent colour, the fennel a strong flavour and the cauliflower an interesting texture. 

2014-09-21 19.51.11
So lovely with fresh parsley.  This is the colour of the soup on the second day. A bit more pink than red.

Ingredients:

2 large beetroots peeled and diced

1/2 fennel washed and sliced

1 whole cauliflower washed and diced

2 sticks celery washed and sliced

1 brown onion diced

2 tablespoons Macadamia oil

3 cups home made chicken stock (see soup section for recipe)

Add all ingredients excluding the chicken stock into a saucepan and cook on a low heat until they soften. You should stir the mixture every now and again during this stage.

2014-09-20 16.38.05
All the vegetables are prepared. Drizzle with oil and cook on a low heat until they start to soften.

Once the vegetables are soft add the chicken stock and let simmer for at least an hour with the lid on.

2014-09-20 17.34.32
Ready to be pureed

Puree the mixture using a hand mixer and when it has a smooth consistency, place back on the stove and let cook for at least 30 more minutes on a gentle heat. Taste now to see if the soup needs more seasoning.

2014-09-20 17.38.12
Use the hand blender to create a smooth consistency

When the soup is cooked serve it on its own or with your favourite herbs or meat.You can freeze the left over soup or have it the next day for lunch or dinner.

2014-09-20 19.02.38
Served with baked salmon. Just after cooking the soup was very reddish but went a bit pinker on the second day.

You can follow me daily on Instagram at holistic_paleo.

bulk wholefoods

TheRawFoodStore_KitchEss_468x20

Beetroot, Sweet Potato and Pumpkin Soup.

This soup has a wonderful balance of flavours with the most important element  being a beautiful home-made chicken stock. It is such a delightful colour and looks so much like tomato soup but has a very distinctive flavour of beetroot with a lovely sweetness. 

2014-09-16 18.33.36
A thick and delicious soup with a surprising flavour.

Ingredients:

Check the recipe-soup section of the website for the chicken stock recipe.

2014-09-16 15.49.05
1 litre of home-made chicken stock, 2 small beetroot or 1 1/2 large, 1 medium sweet potato, 1 large brown onion, 1/2 teaspoon pink rock salt and 1/4 teaspoon ground black pepper.
2014-09-16 17.05.22
Just a small amount of pumpkin to thicken up the soup.

Method:

Prepare the vegetables by washing, peeling and chopping.

2014-09-16 15.56.37
Add all ingredients except the stock, into a medium-sized saucepan with some olive oil.
2014-09-16 16.07.20
Cook until the vegetables are starting to soften and stir the ingredients every few minutes.

Add the stock and put the lid on and let simmer for about 60 minutes.

2014-09-16 18.03.23
When the vegetables are soft take off the stove and blend with a hand blender.
2014-09-16 18.04.24
Blend well so that there are no lumps. Place back on the stove on a gentle simmer for approximately another 30 minutes. Check the seasoning and adjust as required.

This is a very thick and filling soup. It has the most delicious sweet flavour and the colour is enticing. The main tips for this soup are to brown the vegetables before you put the stock in, use a very good quality home-made stock and use fresh vegetables.

You can follow me daily on Instagram at holistic_paleo

Beetroot and walnut cake!

A lovely cake which is Paleo friendly, gluten, dairy and processed sugar-free. Before this cake is cooked it is the loveliest pink colour which unfortunately disappears after it has been baked in the oven. 

2014-08-23 19.10.31
The end piece is always so crunchy and delicious!

Ingredients:

2 cups almond meal

1/4 cup organic coconut flour (no need to sift, just squash the lumps))

6 free range eggs (700g)

A generous 1/4 cup organic coconut oil (gently melted)

A generous 1/4 cup raw organic honey (gently melted)

1 teaspoon organic cinnamon

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free ).

One small fresh beetroot peeled and grated

1/2 cup raw activated walnuts chopped roughly (or just raw walnuts)

Extra whole walnuts for the top of the cake.

2014-08-23 18.04.02
Ready to be mixed

Place all of the ingredients in a mixing bowl and gently combine with a spatula.

2014-08-23 18.05.27
The colour is lovely

Place the mixture in a greased and lined baking tin. Smooth the top with a spatula and then place the extra whole walnuts on top of the cake

2014-08-23 18.08.19
I greased my tin with coconut oil.

Bake in a 180 degree celsius oven until golden and quite firm.

2014-08-23 18.43.58
The cake will be golden and smell delicious

Remove the cake from the oven and run a knife around the edge of the cake to separate it from the tin. Turn the cake gently onto the cooling rack, remove the baking paper from the bottom and turn over.

2014-08-23 18.45.46
Let the cake cool and then sample a piece! I use a serrated knife to gently cut a piece.
2014-08-23 19.16.37
The cake is lovely eaten warm!

If you have enjoyed this post please share it with a friend. You can also follow me on Instagram at holistic_paleo.

Beetroot and pumpkin cake (gluten and dairy free)

The smell of a cake baking in the oven is really lovely and the anticipation builds as the cake is almost cooked. This recipe has a lovely combination of fresh beetroot and pumpkin in a paleo friendly, gluten and dairy free recipe.

An afternoon delight!

Ingredients:

2014-07-13 13.27.57
Fresh beetroot and pumpkin

Fresh beetroot and pumpkin as shown in the picture. I used one medium sized beetroot. Grate them in the food processor using a fine grating disk or hand grate if you don’t have a food processor.

1/4 cup coconut flour

2 cups almond meal

6 free range eggs

1 teaspoon cinnamon

1 teaspoon bicarbonate soda

1/4 cup organic coconut oil (gently melted)

1/4 cup (generous) raw organic honey (gently melted)

Place all of the ingredients into a bowl and mix well. 

2014-07-13 14.24.36
Mix the ingredients well ensuring there are no clumps of beetroot or pumpkin.

Place the mix into a greased and lined loaf dish.

2014-07-13 14.28.00
Use a spatula to ensure the top is smooth and even.

Decorate with pumpkin seeds.

2014-07-13 14.30.32
The pumpkin seeds add a lovely crunch to the top of the cake.

Bake in a pre-heated 180 degree celsius oven until well done. It is quite a heavy cake so will have a very golden brown appearance when cooked. Remove from the baking dish and let cool on a cooling rack. Slice and eat. Freeze any leftovers for the lunch box.

2014-07-13 15.47.35
A lovely moist cake with an interesting sweet flavour!

If you have enjoyed this post please share with a friend. Thankyou Carolyn

Instagram: holistic_paleo and Twitter: Holistic Paleo@carolynlgray

Crispy Baked Cinnamon Chicken

 

2014-05-23 18.11.59
Crispy Cinnamon Chicken served as part of a delicious salad

This chicken is moist on the inside and crispy on the outside with a lovely rich spicy flavour. When l say that, remember that l eat quite plainly so my version of spicy is very mild. I have cooked this chicken several times now and the combination of cumin and cinnamon is delicious. You could add a dressing to your salad which would add another element to it, but l actually think that this salad had everything. There was crunch from the greens, moisture from the avocado and tomato, crunch from the seeds and spice from the chicken. The combination of raw and cooked ingredients really gave this dish a good balance of flavours.

This was enough to serve two adults and three children. You will need two free range chicken breasts. Give them a wash and place them in a glass baking dish. Drizzle the chicken with Olive Oil and sprinkle with ground black pepper, Pink Himalayan Crystal Salt, a good pinch of Cumin and a teaspoon of Cinnamon (I used organic Cinnamon). Turn the Chicken fillets over a few times in the oil and spices so they are nicely coated. Cover with Aluminium Foil and bake in a 200 Degree oven until the chicken is cooked through. Place under a grill and brown both sides of the chicken until golden.

2014-05-21 17.33.44
The Free Range chicken is oiled and spiced. Top with Aluminium Foil and place in the oven.

Place the meat on a chopping board and slice as desired. I had this lovely chicken with a green salad, seeds (sesame & Pumpkin), avocado and roasted beetroot chips.

2014-05-23 18.05.34
The cooked Chicken was looking and smelling so good!

2014-05-23 18.12.13

You can pile the sliced Chicken on top of the salad or spread it out more as in the first picture.

If you have enjoyed this post please share with a friend. You can keep up with my daily cooking and wellness tips on Facebook, Twitter and Instagram.

Sweet and crunchy salad

2014-01-06 18.29.47 2014-01-06 19.25.15 2014-01-06 16.18.02 2014-01-06 16.17.36

There was quite a lot of work in this salad but it was delicious and got rave reviews from normally fussy family members. The roasted pumpkin and beetroot provide a natural sweetness to the dish, while the crunchiness of the cucumber and snow peas is a good contrast in texture.

Ingredients:

One quarter of a small pumpkin chopped into small pieces

Two whole beetroots chopped into small pieces (they will shrink in the oven)

One and a half cups of chickpeas (soaked and boiled)

One small lebanese cucumber or similar diced (I washed mine well and left the skin on)

One cup of washed and sliced snow peas

One carrot washed and diced/sliced

One quarter of  a cup of pepitas (Pumpkin seeds)

One quarter of a cup of sunflower seeds

Sea Salt

Ground black pepper

The Juice of half a lemon (use a whole lemon if it is small)

Two pieces of spring onion (just the green tops chopped or use the white bits as well if you can tolerate them)

Extra virgin olive oil

Organic Apple Cider Vinegar

Fresh mint (plus any other fresh herbs you have)

Method:

The first step is to prepare the chick peas which need to be soaked overnight in water and a small amount of sea salt. Rinse, then boil for around thirty minutes or until soft. Place in the fridge to cool.

The next task is to cook the pumpkin and beetroot. Place the chopped up vegetables on trays lined with baking paper and drizzle with Extra Virgin Olive Oil and sprinkle with sea salt and ground black pepper. Place in a hot oven (around 200 degrees Celsius) until nice and golden. Transfer to a bowl and place in the fridge to cool.

Choose a nice bowl from your cupboard to place your salad in. I like to place this on the table with salad servers and let people serve them self. Place the chickpeas, vegetables, seeds and herbs in the bowl and mix. Add a sprinkle of sea salt and ground black pepper, the lemon juice, and a drizzle of Extra Virgin Olive Oil and a few splashes of Organic Apple Cider Vinegar. Mix it all up with a spoon. Have a taste and add more of the dressings to suit you.  Place covered in the fridge until required. I served the salad topped with Kapai Puku and accompanied with free range roasted chicken and it was really lovely (see picture above). Enjoy!

Roast beetroot and chickpea hummus dip

This beetroot dip is really delicious and the colour is so enticing! It can be a lovely addition to a meal or used as a dip. Either way it is a healthy option for snacking and very easy to make. Most Paleo and Primal followers do not eat chickpeas but if they are a food you consume now and again then this recipe is ideal.

2013-11-14 18.52.04
A beautiful colour.

I have made this dip with both steamed and roasted beetroot and have found that roasting the beetroot enhances the flavour of the hummus. The recipe is adapted from one in my favourite cookbook ‘eat well, be well’ from the Gawler Foundation.

2013-11-25 19.08.11
A major part of this meal. 
2014-01-23 19.00.31
The hummus adds colour and texture to this meal.

Chick peas are a legume and need to be prepared before consuming so as to reduce unwanted digestive discomfort. I would advice to use organic ones in a packet where possible and to soak them for 24 hours in filtered water with one tablespoon of sea salt before rinsing and boiling for around 40 minutes. Once cooled they are ready to be used in the recipe.

Place all of the ingredients in the blender:

2 cups of soaked and cooked chickpeas

1 large beetroot that has been diced and roasted in the oven.

2 small cloves of garlic (more or less depending on your preference)

Cracked black pepper and sea salt to taste

Half a cup of fresh lime juice

At least two tablespoons of extra virgin olive oil (maybe more)

Mix it all up and have a taste. Adjust as per your preferences and if it is a bit dry you can add more oil or lemon juice. The dip can be enjoyed straight away or if left overnight in the fridge the flavours will develop.