Tag Archives: vegetables

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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Colourful vegetable bake!

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.

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Ingredients:

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.

Method:

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!

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You can vary the size of this dish depending on the number of vegetables used and the size of the dish.

Nourishing soup

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.

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A lovingly made lamb stock based soup. Add some protein with it to boost the caloric and nutritional content. This helps to make it more of a meal.
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I like to make my own stock. I use lamb, chicken or beef bones normally which are good quality. A stock is so easy to make but takes time. I save the bones from the family roast and place them in a pot with filtered water, left over veggies, a dash of apple cider vinegar, peppercorns, onion and bay leaf. I let it cook for a day then strain and it is ready to use.
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The favourite veggies l use to make soup are pumpkin, sweet potato, leek, onion, carrot, fennel and cabbage. It is entirely up to you what combination goes into the pot. A delicious soup can be made without a stock base but it won’t have the same depth of flavour or nutritional content.

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.

How do you like your soup?

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My favourite soup mug.

A melody of vegetables

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.

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Look at the colour in this dish!

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.

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So much variety and colour.

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.

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Steaming hot and just out of the oven
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Served here with a lovely salad, baked sweet potato and a caramelized beef and veggie mince. There are so many veggies in this meal.
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Just reheat the veggies in a saucepan. An enormous piece of steamed cauliflower went well with the meal.

Use your imagination and use up the veggies you have. Roasting the veggies brings out a sweetness in them that l love.

Have you listened to my new podcast yet. If not tune in at http://www.thewellnessbuzzpodcast.com

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Baked bean, leak and flaked almond medley

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. 

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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.

Ingredients:

Green beans (sliced)

Broad beans (depodded and second skin removed then roughly sliced)

Leak (finely sliced)

Flaked almonds

Coconut oil

Pink rock salt

Black pepper

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.

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Place in a 180 degree celsius oven and bake until just turning golden.
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I served this with a whole range of other veggie dishes: Baked kohl rabi chips, golden beetroot, a healthy salad and kohl rabi greens baked in the oven.

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!

I hope you enjoy the recipe and don’t forget my new podcast at http://www.thewellnessbuzzpodcast.com.

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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.

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What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.
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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).

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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.

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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.

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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.

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With lettuce wraps and spicy beef strips.
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An alternative version of the lettuce wraps meal but this time with added pan fried brussel sprouts.

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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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Boodles, Spoodles, Zoodles, Swoodles…………

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.

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Raw beetroot noodles help give this salad height, colour and texture.

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.

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Sweet Potato noodles are my favourite. Lightly pan fry them and add to a stir fry or soup, or bake in the oven and have them super crispy.
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Apple noodles are a favourite of my children’s. Core the apple and put through the spiralizer. Eat straight away as they are delicious.
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Beetroot noodles which can be baked or eaten raw.
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Swede noodles in the making.

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.

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Beetroot noodles ready to be baked with coconut oil and fresh rosemary.
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Baked beetroot noodles are so delicious. Bake in a 180 Degree Celsius oven and turn every so often until they are all nicely cooked and a few are crispy.
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This is a variety of sweet potato and the bits left in the spiralizer get baked as well so there isn’t any wastage.
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Swede noodles.

Magnificent meals: Vegetable noodles add such fun to your meals.

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Add them to your favourite soup.
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A pile of multi coloured sweet potato noodles. Really sweet from being baked in the oven.
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A delicious grass-fed beef steak with swede noodles.
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Steak and baked beetroot noodles.
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Scrambled eggs with sweet potato noodles.

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.

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Here l used carrot ribbons to add a pretty element to this meal. Just slide the peeler down the carrot and you are done. I often do this with beetroot and add the strips to a salad.

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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Crunchy Coleslaw

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!

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Crunchy, colourful and delicious.

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.

Ingredients:

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.

Method:

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.

Dressing:

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.

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With grass fed beef ribs.
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As a base topped with sardines and avocado.

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.

If you have enjoyed this post please share it with a friend. You can follow me Daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Lettuce wraps with savoury mince.

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.

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A colourful and healthy meal.

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.

Ingredients: Mince

1 kg grass fed beef mince

1 brown onion-diced

1/4 celeriac-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.

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I used a pan that has a lid and l find this helps the mince and veggies to cook through. It also helps to keep it moist. 

Method:

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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Beef ribs, Black Angus sausages, Beef roast, Eye fillet, Porterhouse steaks and mince (All grass fed). 

If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo or Facebook at Holistic Wellness For Life and Primal Living Melbourne.

Chicken Stir fry with Choy Sum and Kohlrabi

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.

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A lovely combination of ingredients

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.

A very fragrant sauce. 

I used organic chicken fillets which l sliced into small pieces and set aside while l prepared the vegetables.

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I try to buy organic when l can, but also use free range products.

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.

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Give the Choy Sum a good wash, chop the ends off and discard before slicing.

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.

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I eat a lot of swede and turnip and found this similar to prepare and cook with.
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The remaining kohlrabi can be stored in the fridge to use in another meal.

Method:

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.

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I put the wok on the table and served it from there.

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.

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A very lovely dish filled with natural flavours.

Fritatta with chicken and greens

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. 

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A wonderful 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.

Ingredients:

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

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Grease your dish well with coconut oil, then add the eggs, chicken stock and seasoning.

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.

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Sprinkle the pumpkin seeds over the top.

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.

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I served the egg bake with avocado and tomato.

You can vary the dish by adding different vegetables and meats. The options are endless.

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This is another fritatta l made which is meat free but has the addition of tomatoes both for colour and flavour.

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Silverbeet pesto

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. 

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Baked salmon on a bed of silverbeet pesto with rosemary sweet potato chips.

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.

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Add some sparkle to a meal with this delightful pesto!

Ingredients:

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)

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The ingredients plus organic apple cider vinegar and spring onion green tops (which are low FODMAP)
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My favourite Apple Cider Vinegar. The one you buy at the supermarket tastes nothing like this amazing product.

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.

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A salad in a cup with layers of silverbeet pesto on the bottom, then pumpkin seeds, tomato, tuna and chopped snow pea sprouts.

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