Simple Roast Veg

Name: Simple Roast Veg
Total time: 15 min
Yield: 4 servings
Ingredients: 2 small Sweet Potatoes; 4 medium Potatoes; ½ small Pumpkin ((and/or Butternut Squash)); 2 large Brown Onion; ½ large Red Capsicum / Bell Pepper; ½ large Yellow Capsicum / Bell Pepper ((or Orange or Green Capsicum / Bell Pepper)); 4 tbsp Grapeseed Oil ((and/or Coconut Oil)); 5 cloves Garlic ((crushed/finely chopped)); 1 Lemon / Lime ((fresh juice)); 2 tbsp Mixed Herbs, dried; 1 tbsp Basil, dried; ½ tbsp Sea Salt; ½ tbsp Black Pepper

You will need: chopping board & knife; baking tray; large pan; pot; cooking utensils NOTE: The smaller you cut you veg, the quicker they will cook.

Course

Meals - Hearty Veggie Meals

Cuisine

Clean Eating

Prep Time

15 minutes

Cook Time

Passive Time

30 minutes (while baking)

Servings

servings

Ingredients

2 small Sweet Potatoes
4 medium Potatoes
½ small Pumpkin (and/or Butternut Squash)
2 large Brown Onion
½ large Red Capsicum / Bell Pepper
½ large Yellow Capsicum / Bell Pepper (or Orange or Green Capsicum / Bell Pepper)
4 tbsp Grapeseed Oil (and/or Coconut Oil)
5 cloves Garlic (crushed/finely chopped)
1 Lemon / Lime (fresh juice)
2 tbsp Mixed Herbs, dried
1 tbsp Basil, dried
½ tbsp Sea Salt
½ tbsp Black Pepper

Course

Meals - Hearty Veggie Meals

Cuisine

Clean Eating

Prep Time

15 minutes

Cook Time

Passive Time

30 minutes (while baking)

Servings

servings

Ingredients

2 small Sweet Potatoes
4 medium Potatoes
½ small Pumpkin (and/or Butternut Squash)
2 large Brown Onion
½ large Red Capsicum / Bell Pepper
½ large Yellow Capsicum / Bell Pepper (or Orange or Green Capsicum / Bell Pepper)
4 tbsp Grapeseed Oil (and/or Coconut Oil)
5 cloves Garlic (crushed/finely chopped)
1 Lemon / Lime (fresh juice)
2 tbsp Mixed Herbs, dried
1 tbsp Basil, dried
½ tbsp Sea Salt
½ tbsp Black Pepper

Instructions

Preheat oven to 180°C / 350°F
Note: I usually leave the skin on all veggies for cooking/baking - you can eat most of them or can be easily removed once on someone’s plate. Most veggies have a concentration of nutrients in or just beneath the skin. Leaving skins on also cuts down on prep time!
Wash & chop Sweet Potatoes and Potatoes into ½ inch cubes. Add ½ the Oil to the baking tray (be sure to mix and coat the veg with oil) and bake until soft (approx. 15 min)
Wash & chop Pumpkin/Butternut Squash, Onion, Capsicums / Bell Peppers into ½ inch cubes, add to the tray with the remaining ingredients (be sure to mix everything together well) and cook for a further 15min until veg is cooked through and potatoes are a little crispy.

Recipe Notes

*Top with a squeeze of fresh Lemon / Lime, a drizzle of cold-pressed Olive Oil or Coconut Oil, and toasted Nuts & Seeds.

*Add shaved Broccoli flowers (use a knife to shave these from the head of a Broccoli), fresh Avocado and a little crumbed Goat Cheese Feta.

* I usually like to serve as a complete meal with an addition of slices of Avocado and a side of raw Sauerkraut!

Clean Eating Tips to remember:
*Stainless Steel and Ceramic or Glass Cookware are the safest materials to cook in with the least amount of leaching into food when heat is applied. A high quality set of cookware is essential and will last a lifetime - and a longer lifetime at that because of it.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Olive Oil - it’s best not to cook with Olive Oil, always consume raw. Best to drizzle Olive Oil over food just before serving. It’s better to avoid cooking with Olive Oil as it is a delicate oil and is damaged and becomes harmful to ingest when heated.

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Sesame & Cashew Nut Stir-Fry

You will need: chopping board & knife; blender; stainless steel wok or flying pan; ceramic/glass mixing bowl; ceramic/glass container or jar w/ lid for storing.

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

1 cup Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
½ cup Apple Cider Vinegar
3 tbsp Rice Malt Syrup (or Coconut Blossom/Maple Syrup or Raw Honey)
2 tbsp Grapeseed Oil
3 nobs Ginger (1 inch/ 2 cm nobs)
2 small cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 large Carrot
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Sesame Seeds (½ toasted, ½ raw)
¼ cup Cashew Nuts (½ toasted, ½ raw)
¼ cup Sesame Seed Oil (½ toasted, ½ raw)
¼ cup Coriander (fresh, roughly chopped)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

1 cup Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
½ cup Apple Cider Vinegar
3 tbsp Rice Malt Syrup (or Coconut Blossom/Maple Syrup or Raw Honey)
2 tbsp Grapeseed Oil
3 nobs Ginger (1 inch/ 2 cm nobs)
2 small cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 large Carrot
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Sesame Seeds (½ toasted, ½ raw)
¼ cup Cashew Nuts (½ toasted, ½ raw)
¼ cup Sesame Seed Oil (½ toasted, ½ raw)
¼ cup Coriander (fresh, roughly chopped)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Instructions

Grate Ginger and finely chop Garlic and Chillies and then combine with the Coconut Aminos / Tamari (Soy Sauce alternative), Vinegar, and Rice Malt Syrup. Blend until smooth. Pour into a sealable glass jar and set aside.
Mix the Veggie Stock and Potato Starch together and set aside.
Chop the Cashew Nuts, then slightly dry toast half of the Sesame Seeds & Cashew Nuts in a pan. Allow to cool before adding back in with the un-toasted nuts. Set aside.
Chop the Spring Onions and Red Onion and add half the Sesame Seeds & Cashew Nuts mix in a pan, and cook together for 2-3 minutes with a little Grapeseed Oil until onions are slightly browned. Set aside.
Chop the remainder of the stir-fry veggies of your choice and combine/mix up together in a large mixing bowl.
Stir-fry Sauce portion per person - mix 2 tbsp of the Stir-Fry sauce together with 1 tbsp of Veggie Stock (with Potato Flour/Starch).
Cooking - If you don’t have a large wok, for best results, I prefer to cook each person’s dish separately in a stainless steel pan to cook veg quick while still keeping them crispy. Add a little oil to the wok/pan on high heat and wait until it heats up (1-2 min). Then quickly add Stir-fry Veg, cooked Onion and Stir-fry Sauce, stirring/flipping in the pan often. Cook for 2-3 minutes. Remove from heat before veg starts to get soft.
Serve and drizzle with Sesame Seed Oil and top with the remaining Seed & Nut mix. Top with your choice of toppings.

Recipe Notes

* I make big batches of the Stir-fry sauce at a time. It keeps well for weeks in a sealed jar in the fridge. Basically you can use any veggies, and cook with the sauce to quickly whip up an easy Stir Fry dinner on those busy weekdays.

*Soy Sauce alternatives - soy is best avoided for many reasons. Most soy is GMO. Even organic soy can cause issues. Also, many soy products have wheat/gluten which adds to the list of reasons to avoid it if you can. 1st best choice is Coconut Aminos if you can get it. 2nd best choice would be Liquid Aminos or Tamari which are wheat-free/gluten-free soy sauces.

*Sesame Seed Oil - buy good quality oil and store in the fridge. It is a fragile oil and can rancid quite quickly. For this reason it is best never to cook with fragile oils like Sesame Seed Oil as the heat quickly produces free-radicals and reduces the benefits of the oil. Use it as a topping just before serving to give a lovely subtle Sesame flavour to your stir-fry.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Thai Basil & Chilli Veg Stir-Fry

You will need: chopping board & knife; blender; stainless steel wok or flying pan; ceramic/glass mixing bowl; ceramic/glass container or jar w/ lid for storing.

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

¼ cups Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
¼ cup Grapeseed Oil
2 tbsp Coconut Blossom Sugar (or Rice Malt Syrup/Maple Syrup or Raw Honey)
2 nobs Ginger (1 inch / 2 cm nobs)
2 cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)
½ cup Thai Basil leaves (fresh, chopped)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
¼ head Cauliflower
3 small Baby corn
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Cashew Nuts (½ toasted, ½ raw)
4 sprigs Thai Basil (fresh, for garnish)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

¼ cups Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
¼ cup Grapeseed Oil
2 tbsp Coconut Blossom Sugar (or Rice Malt Syrup/Maple Syrup or Raw Honey)
2 nobs Ginger (1 inch / 2 cm nobs)
2 cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)
½ cup Thai Basil leaves (fresh, chopped)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
¼ head Cauliflower
3 small Baby corn
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Cashew Nuts (½ toasted, ½ raw)
4 sprigs Thai Basil (fresh, for garnish)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Instructions

Grate Ginger and finely chop Garlic and Chillies and then combine with the Coconut Aminos / Tamari (Soy Sauce alternative), Oil and Coconut Sugar. Blend until smooth. Pour into a sealable glass jar and set aside. [Keep the fresh Thai Basil separate from sauce]
Mix the Veggie Stock and Potato Starch together and set aside.
Chop the Cashew Nuts and slightly dry toast half of the Nuts in a pan. Allow to cool before adding back in with the un-toasted nuts. Set aside.
Chop the Spring Onions and Red Onion and add half the Cashew Nuts in a pan, and cook together for 2-3 minutes with a little Grapeseed Oil until onions are slightly browned. Set aside.
Chop the remainder of the stir-fry veggies of your choice and combine/mix up together in a large mixing bowl.
Stir-fry Sauce portion per person - mix 2 tbsp of the Stir-Fry sauce together with 1 tbsp of Veggie Stock (with Potato Flour/Starch). Plus, ¼ portion of the fresh chopped Thai Basil leaves.
Cooking - If you don’t have a large wok, for best results, I prefer to cook each person’s dish separately in a stainless steel pan to cook veg quick while still keeping them crispy. Add a little Grapeseed or Coconut Oil to the wok/pan on high heat and wait until it heats up (1-2 min). Then quickly add Stir-fry Veg, cooked Onion and Stir-fry Sauce portion, stirring/flipping in the pan often. Cook for 2-3 minutes. Remove from heat before veg starts to get soft
Serve and drizzle with the remaining Nuts and top with your choice of toppings.

Recipe Notes

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Sunflower & Sesame Warm Quinoa Salad

You will need: Baking tray; large pan; pot; cooking utensils

Course

Meals - Hearty Veggie Meals

Cuisine

Clean Eating

Prep Time

10-15 minutes

Cook Time

30 minutes

Passive Time

Servings

servings

Ingredients

½ large Butternut Squash
4 medium Potatoes
1 cups Quinoa
2 cups Spring Water
1½ cups Vegetable Stock
1 large Brown Onion
3 tbsp Grapeseed Oil
4 small Zucchini
½ Red Capsicum / Bell Pepper
½ Yellow Capsicum / Bell Pepper
½ Green Capsicum / Bell Pepper
3 cloves Garlic
1 Lemon / Lime
1 small bunch Parsley
¼ cups Sunflower Seeds (½ toasted, ½ raw)
¼ cups Sesame Seeds (½ toasted, ½ raw)
1 tbsp Olive Oil (virgin, cold-pressed)

Optional

¼ cups Cashew Nuts (½ toasted, ½ raw)
½ cups Goat Cheese Feta (Organic)
¼ cups Broccoli Flowers (Broccoli flowers shaved from Broccoli head)

Course

Meals - Hearty Veggie Meals

Cuisine

Clean Eating

Prep Time

10-15 minutes

Cook Time

30 minutes

Passive Time

Servings

servings

Ingredients

½ large Butternut Squash
4 medium Potatoes
1 cups Quinoa
2 cups Spring Water
1½ cups Vegetable Stock
1 large Brown Onion
3 tbsp Grapeseed Oil
4 small Zucchini
½ Red Capsicum / Bell Pepper
½ Yellow Capsicum / Bell Pepper
½ Green Capsicum / Bell Pepper
3 cloves Garlic
1 Lemon / Lime
1 small bunch Parsley
¼ cups Sunflower Seeds (½ toasted, ½ raw)
¼ cups Sesame Seeds (½ toasted, ½ raw)
1 tbsp Olive Oil (virgin, cold-pressed)

Optional

¼ cups Cashew Nuts (½ toasted, ½ raw)
½ cups Goat Cheese Feta (Organic)
¼ cups Broccoli Flowers (Broccoli flowers shaved from Broccoli head)

Instructions

Preheat oven to 180°C / 350°F
Chop Potatoes into 1 inch cubes. Add 1 tbsp of Oil to baking tray and bake until soft (approx. 15-20 min)
Chop Butternut Squash into 1 inch cubes, add to the tray and cook for a further 10-15min until squats is soft and potatoes are a little crispy.
While veg are baking, add Quinoa and water to a pot and bring to a boil. Stir frequently until all water is absorbed and Quinoa has expanded and has a translucent middle. Add stock and cook on medium heat, stirring frequently until all moisture is absorbed.
Chop Onion and add to a pan with 1 tbsp of Oil on high heat. Stir frequently and cook until onions are browned. Remove from heat.
Chop and add the Zucchini and Capsicums/Bell Peppers to the pan and cook on medium heat for 2-3 minutes (keep veggies crunchy).
Add the Quinoa and Garlic to the pan and cook on medium heat for 1-2 minutes.
Serve Quinoa dish with roasted veggies on the side or mixed through.
Top with a squeeze of fresh Lemon / Lime, chopped Parsley and toasted Nuts & Seeds.
Optional - add shavings of Broccoli flowers and a little crumbed Goat Cheese Feta.

Recipe Notes

Clean Eating Tips to remember:

*Stainless Steel and Ceramic or Glass Cookware are the safest materials to cook in with the least amount of leaching into food when heat is applied. A high quality set of cookware is essential and will last a lifetime - and a longer lifetime at that because of it.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil