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.
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).
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.
A delicious and hearty vegetable bake with layers of colour and flavour. Use your favourite root vegetables to create a meal or side dish that is both gluten and dairy free.
A range of root vegetables. I used potato, sweet potato and beetroot but also try parsnip, turnip or carrots as examples.
One large onion
One cup stock
Sea salt and black pepper
Other seasoning to suit your own tastes such as garlic, herbs or spices.
A baking dish. Glass or ceramic is ideal.
Slice all vegetables into thin slices. You can do this by hand or use a mandolin.
Peel the onion and finely slice.
Place the first layer of vegetables in the baking dish ie potato then sprinkle with some onion and seasoning. Continue with the layering using a different vegetable each time. When the final layer is complete add seasoning and add the stock to the dish.
Place in a 180 degrees celsius oven for 30 minutes with the dish covered with foil. Uncover and continue to bake until the top is a golden and crispy texture.
Use as a side dish or main. Enjoy!
You can vary the size of this dish depending on the number of vegetables used and the size of the dish.
Soup is so warming and most commonly on the Winter menu, but l think it can be included all year round as a lighter meal option. Home made using your lovingly cooked stock or just filtered water as a base, it will provided flavour, nutrition and a calmness to your day as you slowly sip this comforting dish.
I like to keep some soup in the fridge for lunches and then the rest goes into the freezer in small containers. I often take some over to my neighbour as it is lovely to share your cooking. I heat it up in a saucepan as l avoid the microwave oven. I eat it with a soup spoon from a mug or bowl. Often l place some in a thermos and take it on the road when l am out.
Soup is such a versatile option and can be a mini meal, snack or a hearty dish. It is an excellent way to use up leftover veggies and the bones from a roast. It is very economical and good for the budget.
A colourful array of delicious organic vegetables combined to create a wonderful side dish for you to enjoy. Use your imagination when cooking up a baked vegetable dish and be rewarded with flavour, texture and whole food goodness.
Buying organic veggies is taking my creativity in the kitchen to a whole new level. I am loving eating the seasonal organic veggies l am buying and admit that some of them l wouldn’t normally have bought but now am loving the variety it is bringing to my diet. The cost of the veggies places a new importance on using all of them and being thrifty is inspiring me to try new combinations with the reward being an ever expanding menu.
The ingredients in this dish are carrot, broccoli, leek, beetroot, daikon, asparagus and beet greens seasoned with olive oil, pink rock salt and black pepper. I baked the dish uncovered in a 180 degree celcius oven and turned them a few times.
Use your imagination and use up the veggies you have. Roasting the veggies brings out a sweetness in them that l love.
A delicious side dish that is sure to become a favourite. An unusual mix which can be eaten on its own, in an omelette or with a range of other vegetable and meat ingredients.
I am thanking the team at Peninsula Fresh Organics in Baxter for this dish as they are the ones supplying me with amazing fresh produce that l have to admit l may not otherwise have tried. My first go at eating broad beans was a magnificent success and very popular with the family. I admit to googling how to prepare the broad beans and spent a considerable time along with my daughter peeling off the pod and second skin. Combining them with the other ingredients was kind of like eating them in disguise but the result was magnificent.
Green beans (sliced)
Broad beans (depodded and second skin removed then roughly sliced)
Leak (finely sliced)
Pink rock salt
This may frustrate you but l am not putting exact quantities as this is really a throw together and see what happens kind of a dish. Here is a guide: A large handful of raw whole broad beans and the same of green beans, a handful of flaked almonds or more if you love them, a couple of inches of the whitish part of the leak and oil plus seasoning as you like. Give it all a mix and place in a baking dish.
I also had this mix in the centre of an omelette and my daughter especially loved it on its own a couple of days later when l just gently reheated it in a saucepan.
A lovely combination of flavours and a new adventure in my world. I know what you are thinking. Green beans and broad beans are legumes and not Paleo. That may be so but they are a whole food and although l only eat them now and again, if they arrive in my seasonal, local, organic and whole veggie box l am going to eat them!
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.
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).
Chop the ends off the beetroot and peel or wash well. Chop into smallish pieces and roast with some olive oil until soft.
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.
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.
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.
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Have you ventured into the world of vegetable noodles yet? If not then you are missing out on this raw and cooked delight. Add texture, flavour and fun to your meals with this Paleo friendly noodle option.
The first item you require is a spiralizer which is just a handy kitchen gadget that will turn your vegetables into noodles. They are so much fun to use and can be purchased quite cheaply online or from a Health Food Store.
Some noodles can be eaten raw such as apple, beetroot and zucchini while others are better cooked such as sweet potato. Beetroot and sweet potato both baked beautifully and you can also try swede and the other varieties of sweet potato.
Magnificent meals: Vegetable noodles add such fun to your meals.
Now you need to get the hang of the fun names the noodles are given. Here are a few:
Boodles: Beetroot noodles
Zoodles: Zucchini noodles
Spoodles: Sweet Potato noodles
Swoodles: Swede noodles
Foodles: Fruit noodles.
Make it up as you go along. It adds to the fun.
You can also make vegetable strips using a vegetable peeler and these can add a fun and decorative element to a meal as well.
Have some fun with this. It adds a different texture to your meals and can really add some variety to the Paleo diet.
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A healthy coleslaw is so versatile and can be used as a side dish or the centre piece of your meal. You can make it your own by adding in your favourite ingredients as l did here with this carrot based version. The possibilities are endless!
A food processor is handy to have but a grater and a good knife would also be good. You can vary the volume of the ingredients and the actual vegetables you use depending on your tastes and what you have in the fridge.
4 medium sized carrots well washed or peeled
Two celery stalks with the tops chopped off. Well washed.
Celeriac. They are all different sizes but cut enough pieces off to make a cup when grated.
2 Spring onion green tops
1 cup chopped nuts. I used raw activated walnuts but use your favourite.
1/2 cup raw activated pumpkin seeds. Sunflower seeds would also be nice.
Use the grater disc on the food processor to grate the carrot and celeriac. Empty the contents into a large bowl. Swap over to the slicing disc and finely slice the celery and spring onion. Place these in the bowl as well. Add the nuts chopped to your liking and then the pumpkin seeds. Give a good mix.
You can use your favourite dressing but this one was very delicious. In a glass mix roughly three tablespoons of extra virgin olive oil, a splash of apple cider vinegar and a generous pinch each of pink rock salt, black pepper and cumin. Pour it over the salad and mix well. Have a taste test and add more seasoning to suit. The cumin is especially nice and a drizzle of lemon or lime would add some zing.
This is a really crunchy, fresh, tasty and nutritious salad and one that you can make your own. Have some fun with this recipe and add a splash of red capsicum, herbs or cucumber. It will keep well in the fridge for a day or two and is excellent as a work or school lunch option with the addition of a boiled egg or some meat.
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An easy and quick meal option that is sure to become a family favourite. Free of gluten, preservatives, colours and flavours, this Paleo high healthy fat meal will definately satisfy.
This mince can accommodate a range of vegetables so it can easily be a way to use up left overs that you have in the fridge. I used capsicum as it adds a nice colour to the mince, plus sweet potato and celeriac for their lovely flavours. The lettuce used is Cos Lettuce as it has a nice flavour and shape which is easy to wrap around the food. I added cold pressed oil, avocado and grated carrot when plating up and this could vary depending on your tastes. I like to add lots of healthy fats to my meals and this is best done after the meal is cooked so the fats are in their healthiest state.
1 kg grass fed beef mince
1 brown onion-diced
1 small sweet potato-diced
1/2 small green capsicum-diced
1/2 small red capsicum-diced
1 tablespoon coconut oil
1 1/2 cups home made stock (I used chicken stock as that is what l had just made but beef would be good)
1 tablespoon organic tomato paste
A few splashes of Coconut Amino Sauce
Seasoning: Pink rock salt, black pepper, dried cumin and dried cinnamon to suit your tastes. You could also add some chilli (fresh or dried) if you like it spicy.
Place the coconut oil into a medium heated pan and brown the mince. Add the chopped onion, celeriac and sweet potato. Place the lid on and let it all cook through. Add the stock in small portions while the mince is cooking. It will be absorbed and this is when to add more. Add the spices, tomato paste, coconut aminos and capsicum and let the whole mixture cook on a low heat. The whole cooking process takes about 30 minutes and a small taste test at this point will ensure that it is cooked and that you have the flavours right.
Serve the mince on lettuce leaves and top with any accompaniments that you like such as cold pressed oils and raw vegetables. This mince is very nice eaten cold the next day as the flavours develop.
The mince you use is very important and if you can purchase grass fed beef this will be the healthiest option for you. I have found a local wholesale butcher and this is the meat that l purchased today, most of which will go into the freezer.
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A stir fry is such an easy meal to make and this one uses ingredients which are quick to cook and full of flavour while being free of unnatural preservatives and additives.
I used coconut amino sauce for the first time in this dish and it has a lovely flavour. It is a healthy alternative to soy sauce and is made from coconut nectar with only 3.6 grams of carbohydrate per 5ml serve and l probably used half of that in the dish.
I used organic chicken fillets which l sliced into small pieces and set aside while l prepared the vegetables.
The main part of the dish is preparing the vegetables and you can just use what you have in the fridge. Stir fries are so flexible. I used the following:
2 organic chicken fillets diced
1/3 kohlrabi peeled and finely sliced
1 carrot finely sliced
3 spring onion green tops finely sliced
3 whole bunches of choy sum finely sliced with the ends removed.
1/2 cup bone broth or stock (I used turkey bone broth)
The Choy Sum is really delicious with celery like crunchy ends and then more bitter tasting leaves.
I also hadn’t used Kohlrabi before but as it is a member of the Brassica family of vegetables l thought it would go nicely in a stir fry.
Pre-heat your wok on a medium heat. Add a suitable oil such as coconut oil, sesame oil or extra virgin olive oil and brown the chicken. Add the kohlrabi and carrot and stir frequently until they start to soften. Add in the green veggies plus a few splashes of the Coconut Amino sauce and stock. Mix gently and cook until the greens have softened.
Serve into bowls and add seasoning to suit. I used pink rock salt and black pepper. I also added one tablespoon of cold pressed oil to increase the healthy fats.
Eggs are a great way to start the day, and this fritatta adds green vegetables with chicken breast to create a wonderful, filling and nutritious breakfast.
If you are rushed for time in the morning you could prepare this dish the night before and cook it in the morning as a way to save time. This will serve up to 4 people or you can have it several days in a row.
6 free range eggs
1/2 cup home made chicken stock
Pink rock salt and black pepper (season to taste)
1 large leaf of silverbeet and spinach (or whatever you have)
A handful of fresh flat leaf parsley
1/2 a cooked chicken breast
1 piece of spring onion green tops chopped finely
1 handful of activated pumpkin seeds
Coconut oil to grease the dish
Whisk together the egg and stock mix and then add the rest of the ingredients, with the pumpkin seeds going on the top of the whole dish.
Bake in a 200 degree oven until golden. Remove from the oven and cut around the edges with a knife. Cut a piece and lift it out with an egg lifter. Serve with your favourite salad or just have it plain.
You can vary the dish by adding different vegetables and meats. The options are endless.
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Pesto is incredibly versatile and can provide both colour and flavour to your meals. This silverbeet based pesto is vibrant in both colour and flavour and is free of gluten, dairy and sugar.
Most pesto’s have lots of garlic in them but l haven’t put any in this recipe as l react badly to it, but if you love garlic add a clove or two.
Three large silverbeet leaves
A handful of fresh flat leaf parsley
1/4 cup extra virgin olive oil (use more or less depending on the consistency you want)
1 dessertspoon organic apple cider vinegar.
1/2 cup raw cashews
Juice of a small lime or 1/2 a large lime (or all of it if you love lime)
Spring onion green tops( 1 or 2 pieces chopped depending on their size)
Pink rock salt and black pepper (season to taste)
Give it all a whiz in the food processor until well chopped and blended. Have a taste and see if any adjustments need to be made such as more oil or seasonings. I served it with both hot and cold meals and it was so delicious and added a real zing to the meal.
You can follow me daily on Instagram at holistic_paleo
Live & eat mindfully. Gluten & dairy free recipes.