Basic Pot Roast

Basic Pot Roast

Prep Time: 15 minutes

Cook Time: 6 hours

Total Time: 6 hours, 15 minutes

Serving Size: 6 to 8

This is great recipe which is easy to make, and so tasty. This dish is a great example of cooking once, and eating twice (or more). There are so many service options such as; mashed potatoes, sweet potato mash, roasted root vegetables, or cauliflower mash.

So many options so find the option you love and enjoy.

Ingredients

  • 1/4 cup flour rice flour
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2.2 kg grass fed beef rump (or other roast suitable for slow-cooking, such as chuck)
  • 2 to 3 tablespoons coconut oil
  • 2 onions, cut in half and slice thinly (half-moons)
  • 2 carrots, well washed, and diced
  • Herbs and seasonings – 1 bay leaf + ½ tbsp. grated ginger + 3-5whole cloves + 3-5 sprigs of fresh thyme
  • 1 cup beef or chicken broth mixed with 1 tablespoon tomato paste or puree

Make it like so....

  • Season the flour with the salt and pepper. Make sure the season flour is well rubbed into the meat.
  • Brown meat on all sides in the hot fat or oil.
  • After browning the meat, transfer to a slow cooker or pan for oven cooking.
  • Saute onions in the same pan until softened slightly, and then add to the slow-cooker.
  • Pour liquid into the pan, scraping up the browned bits.
  • Pour liquid and loosened bits into the slow-cooker or pan, and add carrots, herbs, and other vegetables as desired.
  • Cook on low for 6- 8 hours. Check after 6 hours.

Notes

The timing for cooking the meat will vary based on your slow cooker. I like to check the meat after 6 hours, test to see how tender it is and then add more time. Can take up to 8 hours.

If you don’t have a slow cooker, that’s okay, use your oven and cook @160 C for about 3 hours (check every hour).

http://warmlynourished.com/371/

Vegetarian Ratatouille

ratatouille

Vegetarian Ratatouille

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: 6-8 serves

Classic French vegetarian recipe using a lovely blend of eggplant, zucchini, capsicum (bell pepper), tomato, and fresh basil! Oh the lovely smells and it pairs well with fish, chicken or turkey or cannelloni beans to keep this vegetarian.

Ingredients

  • Based on Alice Waters' recipe from her restaurant, Chez Panisse, in California
  • (Cooked by Patricia of Warmly Nourished and At Home Chef over and over and a requested menu item from my personal chef service)
  • ----------
  • 1 medium or 2 small eggplant, cut into 1/2-inch dice
  • 4 tablespoons olive oil, divided, plus more to taste
  • 2 medium onions, cut into 1/2-inch dice
  • 4 to 6 garlic cloves, chopped
  • 1/2 bunch of basil, tied in a bouquet with kitchen twine + 6 basil leaves, chopped
  • pinch of dried Chile flakes
  • 2 sweet red capsicum, cut into 1/2-inch dice
  • 3 medium zucchinis, cut into 1/2-inch dice
  • 3 ripe medium tomatoes, cut into 1/2-inch dice
  • Salt to taste

Make it like so....

  • Toss the eggplant cubes with a teaspoon or so of salt. Set the cubes in a colander to drain for about 20 minutes.
  • Heat 2 tablespoons of olive oil in a heavy-bottomed pot. Pat the eggplant dry, add to the pan, and cook over medium heat, stirring frequently, until golden. Add a bit more oil if the eggplant absorbs all the oil and sticks to the bottom of the pan. Remove the eggplant when done and set aside.
  • In the same pot, pour in 2 more tablespoons olive oil. Add onions and cook for about 7 minutes, or until soft and translucent. Add the garlic, basil bouquet, dried chile flakes, and a bit more salt.
  • Cook for 2 or 3 minutes, and then stir in peppers. Cook for a few more minutes, and then stir in summer squash. Cook for a few more minutes, and then stir in tomatoes.
  • Cook for 10 minutes longer, then stir in eggplant and cook for 10 to 15 minutes more, until all the vegetables are soft. Remove the bouquet of basil, pressing on it to extract all its flavors, and adjust the seasoning with salt.
  • Stir in the chopped basil leaves and more extra virgin olive oil, to taste. Serve warm or cold.

Notes

Please don't rush this recipe or be tempted to bake it. The layering of the vegetables in the order the recipe indicates yields the best results. As Basil is a key part of this, please try to use the freshest you can find.

http://warmlynourished.com/lovely-classic-vegetarian-dish-which-could-be-a-meal-on-its-own-or-paired-with-chicken-or-fish/

Chicken Cacciatore

cacci14top

Chicken Cacciatore

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Yield: 4 adults

Classic recipe which has been modified over time. I hope this classic Italian recipe becomes one your favorites as well.You will love how easy this recipe is. You will notice white wine is used instead of red. Its gluten free, nut free, and dairy free.

Ingredients

  • 4 chicken thighs - boneless and cut into 3
  • 3 tablespoons olive oil
  • 1 large red bell capsicum, chopped
  • 1 onion, chopped
  • 3 garlic cloves, finely chopped
  • 3/4 cup dry white wine
  • 1 ( 400 gram) can diced tomatoes with juice
  • 3/4 cup reduced-sodium chicken broth (home made is best)
  • 1 cup pitted black olives (drained)
  • 3 tablespoons drained capers (optional)
  • 1 1/2 teaspoons dried oregano leaves
  • 1/4 teaspoon dried chili flakes
  • 1/4 cup coarsely chopped fresh basil leaves (for the end)

Make it like so....

  • In a large heavy saute pan, heat the oil over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. If all the chicken does not fit in the pan, saute it in 2 batches. Transfer the chicken to a plate and set aside.
  • Add the diced capsicum, onion and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes with their juice, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer and add the olives. Continue simmering over medium-low heat until the chicken is just cooked through, about 20 minutes. Add in the fresh basil and stir through.
  • Using tongs, transfer the chicken to a platter. If necessary, reduce the sauce until it thickens slightly, about 3 minutes. Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken.
http://warmlynourished.com/275/

Sheppard’s Pie with Cauliflower Mash

shepherd's pie with cauliflower mash

Sheppard’s Pie with Cauliflower Mash

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 60 minutes

Yield: serves 4

Paleo Friendly. This is a warm and lovely family favorite. Left overs make for a great lunch the next day, or you can freeze them.

Ingredients

  • 500 grams beef mince
  • 1 tablespoon coconut oil
  • 1 onion, finely diced
  • 1 clove garlic minced
  • 1 carrot, diced or grated
  • 1 zucchini grated
  • 1/2 cup fresh or frozen peas (added toward the end of cooking)
  • 2 tablespoons fresh thyme (removed from stalk)
  • 1 tablespoons tomato paste
  • 1 cup beef stock ( or chicken stock)
  • 1 tablespoon Apple Cider Vinegar (ACV)
  • Pinch of salt and a few grinds of pepper.
  • For the Mash
  • 1 head of cauliflower
  • 1/2 cup coconut milk
  • Seasoned with salt and pepper

Make it like so....

  • Preheat your oven to 180 degrees Celsius
  • Prepare an oven proof pan that is suitable for this recipe
  • Start with the cauliflower mash, break the head into smaller pieces, and add to a pot of cold water and cook the cauliflower until its very soft (mashable), about 10-15 minutes.
  • Drain off the water and mash with the coconut milk until smooth.
  • Set the mash aside while you finish cooking the mince base. NOTE - you can start the mince base while the cauliflower cooks.
  • Add coconut oil to a large fry pan, when melted, add diced onion and saute until translucent.
  • Add garlic and saute for no longer than one minute.
  • Then add the tomato paste and cook for an additional minute.
  • Add the carrot, zucchini and thyme and cook for about 2 minutes.
  • Add the mince to the pan, break it up as best you can. Cook this for about 2 minutes then add the stock. Continue to cook until the beef is no longer pink and the liquid has reduced a thick gravy consistency. Check seasoning and add the Apple Cider Vinegar before you add any salt. Check again and you will notice how the flavors changed, and I suspect you will use far less salt.
  • You can now add the peas and stir them through.
  • Place the cooked mince mixture in the oven proof pan. Top with the cauliflower mash, ensuring the entire base is covered. Put in the oven and bake for 15-20 minutes. The top should start to brown and the base should be bubbling.
  • Remove from the oven, allow to cool for 3-5 minutes before you serve it. Serve with a nice salad and you have a great family dinner.

Notes

If cauliflower is not an option in your house, you can use mashed sweet potato or white potato mash. Try to use grass fed beef and home made stock if possible. This recipe freezes well and is easy to reheat.

Grating the carrot and zucchini makes it easier to hide the vegetables in case there is an issue in your house.

http://warmlynourished.com/sheppards-pie-paleo-friendly/

Thai Style Fish Curry

Thai Style Fish Curry

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: serves 4

This is very quick med week meal, it takes about 35 minutes from start to finish when using prepared ingredients. Add an extra 30 minutes if you choose to make your own fish stock and paste. If you choose not to use fish, that's fine you can change to chicken or pork and use chicken stock. Or if you want it to be vegetarian, use tofu and vegetable stock.

Not too hot but nice and spicy. Enjoy!

Ingredients

  • 2 Tbs coconut oil
  • 3 eshallots, thinly sliced ( small )
  • 2 cloves garlic, crushed
  • 2-3 Tbs Thai green curry paste (commercial or make your own)
  • 2 X 400 ml cans of coconut milk
  • 100 ml of fish stock OR chicken stock (commercial or make your own)
  • 2 Tbs fish sauce
  • 1 tsp coconut sugar
  • 3-4 kiffir lime leaves
  • pundit of cherry tomatoes halved
  • 600g firm white fish cut into bite sized chunks
  • Cup of green beans, or zucchini or broccoli florets or a combination
  • To serve, have fresh coriander and lime quarters and toasted coconut

Make it like so....

  • Heat coconut oil in large pot and fry the eshallots and garlic until eshallots take on a little colour. Watch carefully so you don't burn the garlic.
  • Add the curry paste in and fry, continue to stir and cook until fragrant.
  • Add in the coconut milk, fish stock, fish sauce, coconut sugar, lime leaves and tomatoes. Bring to the boil then reduce heat and simmer for about 10 minutes.
  • Add fish and beans and simmer cover for about 5 min.
  • Serve with steamed rice or Cauliflower rice and garnish with fresh coriander leaves, wedges of fresh lime, toasted coconut and peanuts. Enjoy!
http://warmlynourished.com/thai-style-fish-curry/