Category: Vegetables
Mediterranean vegetables (Serves 2)
Deb
Serve these with fish, chicken, steak or roasts. 2 medium sized zucchinis about ½ a red capsicum 1 medium sized eggplant 2 Tablespoons extra virgin olive oil 1 teaspoon Italian-style dried herbs ¾ teaspoon sea salt handful of grated mozzarella cheese OR sliced mozzarella OR grated Tasty cheese Cut up the zucchini and capsicum and put into a medium sized bowl. Add the oil and stir till they’re all coated. Cut up the eggplant and […]
Stuffed mushrooms
Deb
Serves 2 as a main dish, with a salad. Or serves up to 6 as a side dish. 1 red onion 6 large flat mushrooms 125g (4 oz) feta cheese extra virgin olive oil Peel and chop the onion. Saute gently in 1 Tbs of olive oil (or butter) for 5-10 mins till tender. Wipe the mushrooms, and remove the stalks. Brush caps lightly with olive oil, then place gill side down on a tray […]
The Naked Chef’s Fish Pie (Serves 6-8)
Deb
From one of Jamie Oliver’s TV series. 1 bag spinach (approx 350-400gm), washed thoroughly and stemmed 2 carrots, grated 2 onion, finely chopped 2 tsp dried parsley or 2 Tbs fresh, chopped finely 8-10 potatoes 4 eggs (optional) 1kg fish 500ml cream 2 handfuls grated cheese 4 tsp sugar-free American mustard Juice of 1 lemon Olive oil, butter, salt, pepper Chop up potatoes and set to boil in salted water Set eggs to hard boil […]
Nut crusted fish (Serves 2)
Deb
2 Tuna steaks, or about 400g white fish (fairly thick fillets) 2 Tbs butter (or use all coconut oil) 2 Tbs coconut oil 1 heaped Tbs dukkah (Or use ground crispy nuts of any kind and add some extra seasonings of your choice – ground pepper, herbs or spices, and a little extra sea salt)Variation: For the kids, use seasoned ground almonds, without the dukkah. 1 heaped Tbs ground almonds (preferably “crispy”) Pinch sea salt […]
Spicy lamb and beans (Serves 2)
Deb
350gm lamb stir-fry, or schnitzel cut into strips 2 Tbs yoghurt 1 tsp cumin ½ small red onion handful of green beans 2 small zucchini, sliced diagonally handful of crispy slivered or chopped almonds 3 prunes, diced In the morning, mix the lamb with the yoghurt and cumin. Marinate in the fridge all day, or at least a couple of hours. Stir a couple of times during the day if you can. Saute the onions […]
Irish Crock-pot Stew (Serves 4)
Deb
600gm diced lamb 3-4 medium potatoes, diced 2 carrots, sliced 1 cup green beans, sliced 2 stalks celery, sliced 1 large onion, sliced 3-4 cloves garlic, chopped 2 small bay leaves 1/2 teaspoon dried rosemary 1 teaspoon dried mint 1/2 teaspoon dried marjoram 1 tsp sea salt (if using stock, a bit more if using water) about 4 cups stock or water, just enough to cover 4 tablespoons arrowroot Cut the lamb into smaller, bitesize, […]
Lamb knuckles (Serves 6)
Deb
My favourite lamb roast is the moist (and cheap!) knuckles. Your favourite lamb roast might be a leg of lamb, or lamb shanks, and they can be cooked in the same way, but may take bit longer. Lamb: Lay 6 knuckles into the bottom of a roasting tin. Sprinkle with some sea salt. Pour over a little filtered water – so that you’ve got about 1 cm in the bottom of the pan. Cover with […]
“Mix & Match” Big Leafy Lunch Salad
Deb
Tear up enough leafy greens to 3/4 fill a large bowl or container. Wash and dry if necessary. Choose from: mesclun greens, lettuce, mizuna, rocket, baby spinach, watercress If you’ve got some fresh herbs, include a little of one, eg: parsley, basil, oregano Pour on 1-2 tsp of basic salad dressing & mix till leaves are well coated. If you’ve run out, squeeze on some lemon juice or balsamic vinegar, pour on a little olive […]
Lamb & spinach salad
Deb
Same method as “Mix & Match” Big Leafy Lunch Salad using these choices: Baby spinach Basic salad dressing Feta (pref goat), crumbled Tomato or red pepper Chunks of roast kumera (optional, if you’re low carbing or SF) Cold leftover lamb from a roast, or even better, pan fry some lamb schnitzel in butter, and chop up. Serve while the lamb is still hot.
Ceci (spiced chickpeas) & pumpkin salad
Deb
This salad takes a little more prep, but is worth it. It’s better with the pumpkin and ceci hot, so make it at the weekend, or for dinner to go with a steak or roast chicken. First prepare the baked pumpkin: Get a small piece of pumpkin (750g or so), peel the skin off and cut into small cubes, roughly 1.5 to 2 cm. Mix in a bowl with some melted butter or olive oil […]
Coleslaw
Deb
This is a lighter coleslaw than usual, with a simple oil and lemon dressing ¼ of a cabbage, finely chopped 1 medium carrot, grated a slice of red onion finely chopped OR a radish or baby turnip or two, grated basic salad dressing with paprika added Mix together well. At lunchtime, serve with cold meat or chicken and maybe a slice of homemade bread and butter. At dinner, serve with hot meat and potatoes or […]
Chunky bean salad
Deb
Serves 2 as a one-dish vegetarian salad. Or serves 4 as a side dish. Step 1 (Optional) – Cook the eggs If you want hard boiled eggs with the salad, set them to boil now. By the time the rest of the salad is done, they should be ready. Step 2 – Make the dressing In the food processor or blender, zizz up a tin of tomatoes (including the juice). Add a slosh of olive […]
Quinoa “tabbouleh”
Deb
Serves 4-8 First, a recap on cooking the quinoa. Measure out a cup of quinoa and rinse well. Soak for 12 hours in ¾ cup of warm water, plus 2 Tbs whey. Add another ¾ cup and bring to the boil. Simmer, stirring often, till the water is all absorbed and the quinoa is soft. Fluff up with a fork to seperate the grains. This will make about 2 ½ cups. Mix about ½ cup […]
Vegetable stock
Deb
Makes about 1-1 1/4 litres 25 gm/1 oz butter or olive oil About 1kg (2 lbs) mixed vegetables eg. 2 onions, 3 sticks of celery, 2 carrots, 2 broccoli stalks 5 garlic cloves – don’t need to peel them, just cut up 12 peppercorns 2 bay leaves bunch of parsley, or just the stalks a few sprigs of thyme, or 1 tsp dried Scrub and roughly chop the vegetables. Melt the butter in a large […]
Chicken stock
Deb
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings (Note: Free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.) gizzards from one chicken (optional) 2-4 chicken feet (optional **) 4 quarts cold filtered water 2 tablespoons vinegar 1 large onion, coarsely chopped 2 carrots, peeled and coarsely chopped 3 celery stalks, coarsely chopped 1 bunch parsley ** In […]
Beef stock
Deb
about 4 pounds beef marrow and knuckle bones 1 calves foot, cut into pieces (optional) 3 pounds meaty rib or neck bones 4 or more quarts cold filtered water 1/2 cup vinegar 3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery stalks, coarsely chopped several sprigs of fresh thyme, tied together 1 teaspoon dried green peppercorns, crushed 1 bunch parsley Place the knuckle and marrow bones and optional calves foot in a very large […]
Fish stock
Deb
3 or 4 whole carcasses, including heads, of non-oily white fish (eg. NZ: cod, terakihi or gurnard; US: sole, turbot, rockfish or snapper) 2 tablespoons butter or olive oil 2 onions, coarsely chopped 1 carrot, coarsely chopped several sprigs fresh thyme several sprigs parsley 1 bay leaf 1/2 cup dry white wine or vermouth 1/4 cup vinegar about 3 quarts cold filtered water Ask your fish seller to get you some fish heads and bones. If […]
Chilli fish chowder
Deb
700 ml fish stock 2 large potatoes OR 2 kumera OR 1 of each 1 tsp sea salt Greggs Chilli seasoning* (or similar chilli powder & spice mix) 25g butter or coconut oil or olive oil 1 onion, chopped roughly 3 cloves garlic, chopped roughly about 800g fish about 1/2 can coconut cream * the amount of chilli seasoning will vary depending how hot you like your food. If you want to add a bit […]
Bean & vege soup/stew
Deb
This is a basic winter vege soup. It can be varied in lots of ways, by choosing different veges or different herbs, or by serving it in different ways. Experiment and enjoy. One hint though, it’s best to decide what variation you want to make before you start! Variation 1: Chunky soup with toast Serve as is with a dollop of cream of some kind (optional), and hot buttered toast Variation 2: Thick soup with […]
Curried Carrot Cashew soup
Deb
1 Tablespoon butter or olive oil 1 large onion, chopped 1 Tablespoon curry powder 3 cups chicken or vegetable stock (or can use filtered water) ½ to 1 teaspoon sea salt (depending on saltiness of stock) 500g (about 4-6) carrots, chopped 1 cup “crispy” cashews Melt the butter in a large saucepan on about ½ heat. Meanwhile, chop up the onion. Fry in the butter for a couple of minutes, then add the curry powder […]
Borscht
Deb
I once had some real Russian borscht, which to my surprise was made just with cabbage and no beetroot. It was delicious. I’ve never been able to find that recipe, but have found many other borscht recipes. They are all a bit different, but with certain commonalities. Here’s how I make it, but if you vary the relative quantities depending on what you have in the cupboard it won’t matter. This makes a huge potful, […]
Lamb, mango and parsnip patties
Deb
1 kg minced lamb 1 Tbs fresh sage, chopped (or 1 tsp dry) 1 Tbs fresh basil, chopped (or 1 tsp dry) 1 small red onion, chopped finely ½ cup fresh mango, diced 2 parsnips, diced and steamed till tender 4 cloves garlic Mix well together. Form into 6 patties. Panfry or grill for 4-5 minutes each side. Serving ideas: As a hamburger. Mix a little sweet chilli sauce with some homemade mayo, as a […]
Cottage pie
Deb
Variation 1:“Golden” cottage pie A batch of savoury mince (see above) About a 1 kg (2 lbs) piece of pumpkin 100g (4 oz) of feta small handful of grated Tasty cheddar cheese Cut up, de-seed and peel pumpkin and set to boil in some salted water. Meanwhile, cook up a batch of savoury mince. Put the mince in a baking dish. Mash the drained pumpkin with some butter, and layer on top. Crumble the feta […]
Apricot Meatloaf
Deb
500g minced meat – any kind of meat or poultry should work 200ml kefir ** ½ cup dried, unsulphured apricots, chopped (preferably Otago apricots for more flavour) 1 egg ¾ cup breadcrumbs from homemade bread – OR – ¾ cup basic brown rice (see lesson 9) – OR – if you are totally grain intolerant or low carb, use ground nuts or seeds – OR – you can leave it out totally, it will still […]
Liver and Onions
Deb
Before you grimace and skip to the next section, remember that organ meats have lots of advantages. Most importantly, they are full of nutrients, including some that are hard to find in other foods. The societies studied by Weston Price prized the organ meats and the fat above other parts of the animal. I recommend eating them at least once a week. Because it is so high in nutrients, a kilo of liver goes a […]