Vegetable Layered Pie Dish

DSC_4122“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world”,  J.R.R. Tolkien

A vegetable layered pie is sort of like a lasagne, crust-less quiche, casserole sort of dish. Instead of sheets of pasta I used beautiful layers of vitamin pumped vegetables. You can prepare this on a Sunday evening and have the leftovers as a lunch in work or it’s a great dish if you have guests coming around because it’s so simple to prepare. Either ways it is a comforting dish to devour and maybe sneak a glass of pinotage in as a treat (one glass not the bottle). I prepared sweet potato mash to accompany the dish. I boil them up and then pop them in food processor with some coconut oil, black pepper and salt, delicious. Also chop some avocado, squeeze of lime juice and a sprinkle of pink salt; perfect combo. This dish is grain free, gluten-free and contains a good balance of macro and micro nutrients. There is also a good balance of fibre.

Ingredients

Serves 4-6 

Meat Sauce

500 grams Free Range, Lean Beef Mince

2 Garlic Cloves, finely chopped

1 tbsp. Cumin

½-1 tsp. Cayenne Pepper (this will depend how spicey you like your food)

1 tin Tomatoes or make your own tomato sauce using a punnet of tomatoes and blitz them in the food processor.

Black Pepper & Salt to season 

Vegetables Layers

2 large carrots, peeled and chopped

1 Egg Plant, chopped

Handful Basil

5-6 Mushrooms

3-4 Courgettes, use a vegetable peeler to make ribbons

Topping                 

 Ricotta Cheese, sprinkled/scattered over the top

How to:

  • Preheat oven 180 degrees. Grease casserole dish with coconut oil.
  • Vegetable Layers: wash, peel and chop carrots. Chop the eggplant and place on a plate and sprinkle salt over; this will drain the excess water. After 5-10 minutes rinse and pat dry eggplant. Lightly fry medium heat (1 t sp. coconut oil) until soft and golden brown. Wash and chop the mushrooms. Wash, top and tail courgette and peel in ribbons/strips using the vegetable peeler.
  • Meat Sauce: In large saucepan add 1 tsp. coconut oil, finely chopped garlic, mince and spices, allow mince to brown. Add tomato sauce bought or homemade. Season.
  • Layering: place chopped carrots on the bottom, meat sauce, eggplant, meat sauce, basil and mushrooms, meat sauce, courgette ribbons. Drizzle a small drop (1 tbsp.) coconut oil over the top and cracked black pepper. This will keep the courgette from drying out.
  • Pop in the oven for 35-40 minutes. After 20-25 minutes remove from the oven and sprinkle ricotta cheese, over the top, pop back in for 15-20 minutes – golden brown.
  • Allow to cool. Serve with sweet potato mash, mixed green salad, chopped avocado, whatever your darling taste buds desire.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Coconut Loaf

DSC_4106This Coconut Loaf is a healthy, nutritious alternative bread. It is gluten-free and contains substantial amounts of fibre. Hence the reason the recipe requires 7 eggs. The recommended daily intake of fibre is between 18-25grams. By consuming coconut flour you can increase your fibre intake which will also reduce the absorption of sugar into the blood stream and help lower cholesterol. Two slices per serving, remember to eat in moderation. You can purchase coconut flour in Dischem, Fresh Earth Store or Fruits & Roots.

I added water to make the mixture moist you can use a nut milk or milk of choice. Add a smashed banana, homemade applesauce (2 tbsp.), pumpkin puree or chopped Medjool dates instead of coconut sugar for sweetness. You can play around with sweet or savoury flavours for the loaf recipe. It tastes delicious slathered with homemade coconut butter.

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What you will need:

3/4 cup Coconut Flour

7 Free Range Eggs (separated)

5 Tbsp. Extra Virgin Coconut Oil

1 Tbsp. Blossom Coconut Sugar

1 Tbsp. Cinnamon

½ Tsp. Pink Rock Salt

½ Tsp.  Baking Soda

5-6 Tbsp. Water/Almond/Coconut Milk

Directions

  • Preheat oven 180. Using a hand-held electric beater, beat the 7 egg whites till they form stiff peaks.
  • In a large mixing bowl combine the 7 egg yolks, coconut oil, coconut sugar and cinnamon.
  • Next coconut flour, salt and baking soda and mix together (the mixture will appear dry but don’t worry once you add the eggs whites and liquid it will become moist). Fold in the egg whites followed by liquid. I used a hand-held beater to mix the batter once I folded in egg whites, sometimes coconut flour can be hard to mix. If it still looks dry here add 1 tablespoon liquid until moist texture appears.
  • Pour the bread mixture into a greased bread pan. Bake for 30-35 minutes until golden brown, times and temperatures may vary depending on your oven.
  • Remove from oven allow to cool before slicing.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Homemade Spicy Parsnip Wedges

DSC_3444I am an avid fan of sweet potato wedges/chips for lunch/dinner but parsnip wedges are a great alternative. You can also thinly slice the parsnip and roast a healthy crisp. I spiced things up a little bit and added curry powder and cayenne pepper. They tasted great with my homemade burgers.

Parsnips contain folic acid, vitamin C, potassium, manganese, bioflavonoids and carotenoids. Roast these beauties with coconut oil for maximum antioxidant absorption.

What you will need:

5-6 Parsnips (I used small ones, if you have any left overs pop them in your lunchbox for the following day)

2 tbsp. Extra Virgin Coconut Oil, melted

1-2 tbsp. Curry Powder

¼ tsp. Cayenne Pepper

Pink Salt & Pepper

How to prepare

  • Preheat oven 180 degrees and line a flat baking tray with tin foil or greaseproof paper.
  • Wash, peel and chop parsnips into wedge like shapes. Pop them into a bowl and pour on coconut oil and spices. Ensure the parsnips are coated evenly.
  • Roast in the oven for about 40-45 minutes until they are crispy.

DSC_3440Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

100% Grass Fed Burgers with a Flat Mushroom Bun

DSC_3414Last week I discovered the Organic Emporium. The Organic Emporium is run by Debbie Logan and it sells organic, grass-fed produce online. You place your order and simply have it delivered or you can pick it up. I picked up 100% Kalahari  Grass Fed  sirloin steaks, mince, stock bones and Mooberry Farm Grass Fed butter, Free Range eggs and milk. Needless to say I will be going back for more!

After a roaring kettlebell session on Saturday I came home and made 100% Kalahari Grass Fed Burgers with the mince. Since I do not eat gluten I like to get creative, so I used large flat mushrooms for the buns. On the burger I added homemade tomato sauce, homemade basil pesto, roasted red pepper, rocket and goats cheese. What better way to replenish your body after working out? Of course, you could gobble these up at any stage of the day. Sweet potato wedges roasted with coconut oil and spices make a delicious side dish. This recipe is gluten-free, high protein, good fats and oozing flavour.

Ingredients

(Made 4 chunky burgers)

Burgers

500 grams  100 % Grass Fed Mince

1 Free Range Egg

1 tablespoon Ground Almonds

1 teaspoon Ground Cumin

Sprinkle Chilli Flakes (can be omitted)

Salt & Pepper to season

Mushroom Buns

8 Large Flat Mushrooms

Toppings

1 teaspoon Homemade Basil Pesto

Handful Rocket

Roasted Red Pepper

1 teaspoon per burger of Goats Cheese

Homemade Tomato Sauce

1 tube Tomato Paste

200 grams Chopped Tomatoes

2 tablespoons Braggs Apple Cider Vinegar

1 tablespoon Raw Honey, melted

1 teaspoon Dried Mixed Herbs

1 teaspoons Cumin

Salt & Pepper to season

Method

  • For the burgers: In a large bowl mix all the ingredients. Roll the mixture into beef pattie shapes. In the pan melt 1 teaspoon coconut oil/ghee and cook patties 8-10 minutes on each side (this will vary with individual taste).
  • Mushroom Buns: Heat grill, add ½ teaspoon of butter and black pepper to each mushroom, grill for 20-25 minutes and ensure each mushroom is cooked right through.
  • Roasted Red Pepper: Preheat oven at 180 degrees. Chop and de-seed red pepper, place on a flat lined baking tray and add 1 teaspoon coconut oil, roast for 25 minutes until the pepper is nice and soft.
  • Homemade Basil Pesto recipe is here
  • Homemade Tomato Sauce:  In a mixing bowl add all ingredients; remember to melt the honey it will mix better. Combine all ingredients and pop in a glass jar, store in the fridge.
  • Once everything is ready to devour plate up and enjoy a wholesome home cooked meal.

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Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x