Tag Archives: healthy diet

Flavoursome roasted veggies

Roasting vegetables helps to caramelise them and bring out the flavour. Adding herbs, spices, garlic and healthy oils supports the development of colour and texture.

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Use a variety of in season vegetables. I have used sweet potato, pumpkin, kohl rabi, beetroot and cauliflower. Cut all of the veggies into chunks and place in a baking dish with chopped onion, fresh garlic, olive oil, black pepper, sea salt and mixed herbs (dried or fresh). Another option instead of mixed herbs is to use dried herbs such as paprika, cumin and turmeric.

Give the veggies a good mix with a large spoon or spatula so that all the veggies are coated with oil, herbs and spices. I purposefully haven’t put measures for the spices and herbs as everyone has different tastes and experimentation is required to obtain the flavour combination that is perfect for you. Garlic and onion are also optional as some people cannot eat these. A general guide is a couple of cloves of garlic, one onion and a 1/4 teaspoon salt, pepper to suit and a good handful of mixed herbs (parsley and chives would be ideal).

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Bake in a 200 degree celsius oven until golden and delicious. Give the veggies a turn over half way through cooking when they are starting to crisp.

Serve on a platter and enjoy!

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Paleo Shepherd’s Pie

This traditional family favourite has been given a colour overhaul and is packed with nutrition and flavour. It is a very easy dish to make and there will be plenty left for the next day.

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A family favourite given a colourful transformation!

Ingredients and Method: Mince 

Begin with 1kg of the best grass fed beef mince available.

Place this in a pot with 1 tablespoon of coconut oil and start to brown on a low heat. Add one diced brown onion, 2 tablespoons of organic tomato paste, 2 tablespoons of coconut flour and your spices. You can make this dish as spicy or mild as you like depending on who is eating it. I added in pink rock salt, black pepper, ground ginger, turmeric, lots of cumin, cinnamon and a pinch of paprika. Give it a good mix and when nicely blended and browned add in 2 cups of home-made bone broth or stock plus a few dashes of coconut amino sauce. Place the lid on and let this simmer for several hours. When it is done place the meat sauce in to a large baking dish and even out with a spatula.

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The meat sauce could be eaten on its own.

If you are prepping this for later on in the day leave the mix to cool a bit while you prepare the topping. Otherwise you can cook the vegetables while the meat sauce is cooking and eat it as soon as the vegetables are cooked.

Ingredients and Method: Topping

The traditional white potato topping makes way for a colourful sweet potato mix. You could use just orange sweet potato but l chose the orange and white varieties. The number of sweet potato required will depend upon the size of your dish but l used three medium ones. Peel and wash the sweet potato, then chop into large pieces and place in a steamer. The white sweet potato are so surprising in that they turn a lovely purple shade when cooked with both varieties having a similar flavour but the orange one containing more beta-carotene than the white.

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Soft all the way through

Carefully place each piece of sweet potato onto the pie using tongues and lightly crush by gently squeezing the tongues. Ensure an even coverage over the pie. Sprinkle raw activated pumpkin seeds generously over the top and place the whole dish in the oven for a few minutes to crisp them up. Serve and enjoy.

If you are preparing this meal to eat later in the day then store it covered in the fridge until just before meal time. Cover it with foil and heat in a pre-heated oven (180 degrees) until warm all the way through and the gorgeous aroma is moving through your home.

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A hearty meal made from real food.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne. If you love this recipe please share this website with a friend. Thank you Carolyn

Raw chocolate and coconut slice

Unbelievably good! 

A delicious chocolate slice free from gluten, dairy and processed sugar, while also being incredibly nutritious.

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This will be gone in a flash!

This is a simple raw slice that l made using the food processor in just minutes. A taste test of the processed ingredients was delicious.

Ingredients:

1 cup of organic almond meal (blanched)

1/4 cup rice malt syrup

1 cup organic shredded coconut

1/2 cup organic raw coconut oil

2 generous tablespoons of organic raw cacao

6 organic medjool dates (seeds removed)

1/2 cup flaked almonds

1/2 cup macadamia nuts

Place all of the ingredients in the food processor. (The nuts could be substituted for any other kind of nut you like)

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Give all the ingredients a quick whiz in the food processor.

Place the mixture into a baking dish lined with baking paper. Push it down with a spatula so there is a nice even layer of approximately 1 cm thick. Smooth the surface with the spatula.

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The mixture is sitting on baking paper and has been smoothed out with a spatula.

Place in the freezer and when frozen cut into individual pieces. The slice freezers in about an hour and can be stored in an appropriate container in the freezer where you can just take a piece or two out as required.

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Cut the slice into individual pieces.

Note: You can buy blanched and natural almond meal. I have been using natural almond meal in most of my recipes which is almond meal with the skin on. I have now switched to blanched almond meal as it is so much softer in my baking. 

You can follow me daily on Instagram at holistic_paleo

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