Reboot with Joe Recipe Book (6 page)

Reboot with Joe

Veggie Dishes

Reboot Veggie Dishes

Apple, Parsnips and Sweet Potatoes

Section

8.1

Ingredients
Makes 4 servings

— 4 parsnips, peeled and cut into bite size pieces

— 2 medium sweet potatoes, peeled and cut into bite size pieces

— 1 small onion, sliced

— 2 apples (try fuji or gala), cored and diced

— 2 cloves garlic

— black pepper to taste

Directions

1) Preheat oven to 450°F (230°C).

2) Place sweet potatoes, parsnips and apples with garlic and onions in a covered baking dish and spray with olive oil, add pepper to taste.

3) Roast for 40–50 minutes until tender.

Per serving

Calories    220cal
                   921kJ

Protein      4g

Fiber         10g

Reboot Veggie Dishes

Baked Zucchini with Tomatoes and Herbs

Section

8.2

Ingredients
Makes 4 servings

— 5 small zucchini (courgette)

— 4 fresh scallions (spring onion), sliced, white and green parts separated

— 1 small onion, chopped

— 2 plum tomatoes, coarsely chopped

— 4–6 celery leaves (from inner stalks), chopped

— 1 handful basil, chopped, plus extra for garnish

— 1/4 cup (60ml) olive oil

— 1 tsp (5g) sea salt

— dash fresh ground black pepper

Directions

1) Preheat oven to 425°F (220°C).

2) Slice the zucchini (courgette) in half crosswise.

3) Cut each half again lengthwise, and slice each of the halves into 4 equal, 1/2" pieces; they should look like sticks.

4) In a bowl, mix together the zucchini (courgette) sticks with the white parts of the scallions, onion, tomatoes, celery leaves and basil.

5) Mix in the olive oil, salt and pepper and toss to combine.

6) Pour into a large baking dish and bake for 20 minutes.

7) Garnish with the sliced green tops of the scallions and the extra chopped basil.

Per serving

Calories    153cal
                   641kJ

Protein      1.5g

Fiber         1.5g

Reboot Veggie Dishes

Garam Masala Spiced Collard Greens

Section

8.3

Ingredients
Makes 4 servings

— 8–10 leaves collard greens, ribs removed and chopped

— 1 1/2 tsp (7g) garam masala
*

— 1 tsp (5g) turmeric

— 4 Tbsp (60ml) grape seed oil or olive oil

— 2 Tbsp (30ml) mustard seed oil

— 1 tsp (5g) sea salt or Himalayan salt

— 1/2 handful fresh cilantro (coriander), chopped

Directions

1) Heat a large saucepan or Dutch oven over medium high heat.

2) Add the Garam Masala and turmeric and heat until fragrant, about 2 minutes, stirring to make sure that the spices do not burn.

3) Add both oils to the pan, stirring to make sure that the spices and oils completely mix.

4) Add the collard greens and salt and toss to coat in the oil.

5) Cover the pan and cook until the greens are wilted, about 5 minutes.

6) Remove from the heat and mix in the chopped cilantro (coriander).

*
Garam Masala
A store bought spice blend, or use the recipe below to make your own:

— 2 Tbsp (30g) each cumin, coriander and cardamom seeds

— 1 tsp (5g) whole cloves

— 2 Tbsp (30g) black peppercorns

— 1 small stick cinnamon

Grind all ingredients in a spice grinder or mortar and pestle.

Per serving

Calories    275cal
                   1,151kJ

Protein      7.5g

Fiber         10.5g

Reboot Veggie Dishes

Kale-Zucchini Stir Fry

Section

8.4

Ingredients
Makes 2 servings

— 6 leaves kale (tuscan cabbage)

— 1/2 eggplant (aubergine), cut into half moons

— 1 zucchini or 1/2 large zucchini (courgette), cut into circles

— 2 cloves garlic, minced or chopped

— 1/2 onion, finely chopped

— 1 Tbsp (15ml) olive oil

— fresh chives, to taste, finely chopped

— parsley, to taste, finely chopped

— sea salt, to taste

— fresh ground pepper, to taste

Directions

1) Heat olive oil in pan on medium, add onion and sauté.

2) Add eggplant (aubergine), zucchini (courgette) and garlic, cook until lightly browned and soft.

3) Add kale (tuscan cabbage) and chives.

4) Sauté briefly, 1–2 minutes so that kale (tuscan cabbage) remains a rich green.

5) Serve with steamed fresh corn ear.

Per serving

Calories    108cal
                   452kJ

Protein      4g

Fiber         6g

Reboot Veggie Dishes

Lettuce Wraps

Section

8.5

Ingredients
Makes 4 servings

— 6 leaves romaine lettuce

— 2 tomatoes, chopped

— 1 cup of cooked corn (remove corn cobs from the fresh corn)

— 2 avocados, sliced

— 1 red onion, chopped

— 1 jicama, sliced

— 1 Tbsp (15ml) olive oil

— sea salt and fresh ground pepper to taste

— 1 jalapeno (chili pepper), sliced, optional

Directions

1) Fill each lettuce leave with chopped tomato, corn, avocado, red onion and jicama.

2) Drizzle with olive oil, sprinkle with sea salt and fresh ground black pepper.

3) Add sliced jalapeno (chili pepper) for a kick.

Per serving

Calories    98cal
                   410kJ

Protein      1.5g

Fiber         3g

Reboot Veggie Dishes

Pumpkin Potato Bake

Section

8.6

Ingredients
Makes 4 servings

— 1 sugar pumpkin, when seasonal, (substitute with canned when out of season)

— 2 medium sweet potatoes

— 1 Tbsp (15ml) olive oil

— sea salt and pepper, to taste

Directions

1) Roast pumpkin (remove top and seeds, great for baking to save for after your Reboot).

2) Cut pumpkin into sections and place in baking dish, flesh side down with water in the pan.

3) Roast in oven at 450°F (230°C) for 45–60 minutes.

4) Bake sweet potatoes next to pumpkin, wash well and pierce with fork first.

5) Cut and remove flesh from potatoes and mix all ingredients in a bowl.

6) Place into a baking dish and return to oven at 350°F (175°C) to warm.

Per serving

Calories    201cal
                   842kJ

Protein      2.5g

Fiber         4g

Reboot Veggie Dishes

Roasted Acorn Squash Stuffed with Mushroom and Sage

Section

8.7

Ingredients
Makes 4 servings

— 1 medium acorn squash

— 3/4 tsp (4g) plus 1/4 tsp (1g) sea salt

— dash of fresh ground black pepper

— 6 Tbsp (90ml) olive oil, plus extra for brushing

— 2 cloves garlic, minced

— 1 large portobello mushroom, chopped

— 1 small onion, chopped

— 3–5 leaves fresh sage, finely chopped

— pinch red pepper flakes, optional

Directions

1) Preheat oven to 450°F (230°C) and trim off each end of the squash.

2) Stand the squash upright and halve lengthwise.

3) Scoop out the pulp and the seeds and discard.

4) Brush each squash half with olive oil, and then sprinkle with 3/4 tsp (4g) salt and the black pepper. Arrange cut sides down on a baking sheet lined with parchment paper.

5) Roast the squash until the flesh is tender and the edges are golden brown, approximately 25–35 minutes.

6) Remove from the oven, flip the squash halves over and set aside.

7) While the squash roasts, heat the olive oil in a medium saucepan over medium-high heat.

8) Add the onions and garlic and sauté 2 minutes, or until the onions begin to turn translucent.

9) Add the mushrooms, sage, 1/4 tsp (1g) salt and the red pepper flakes if using, and sauté until the mushrooms begin to soften, about 5 minutes.

10) Fill the roasted squash halves with the mushroom mixture and bake again for another 10 minutes.

Per serving

Calories    254cal
                   1,063kJ

Protein      2g

Fiber         2.5g

Reboot Veggie Dishes

Roasted Veggies — Mushroom, Eggplant, Sweet Potato, Kale

Section

8.8

Ingredients
Makes 4 servings

— 6 portobello mushroom caps or 1 package baby bella mushrooms

— 1 eggplant (aubergine)

— 1 medium sweet potato

— 1 onion

— 8–10 leaves kale (tuscan cabbage)

— 3 cloves garlic

— 1 pinch paprika

— 1 pinch fresh ground black pepper

— 1 pinch mustard seed

— 1 small dash ground cumin

Directions

1) Preheat oven to 450°F (230°C).

2) Wash all ingredients well (except onion).

3) Cut into medium sized wedges.

4) Place on parchment paper.

5) Lightly coat ingredients with olive oil, add seasonings.

6) Roast in oven at 450°F (230°C) for 20 minutes.

7) Add kale (tuscan cabbage) last 5 minutes of roast.

8) Place into bowl, squeeze garlic onto other veggies.

Per serving

Calories    142cal
                   595kJ

Protein      7g

Fiber         9g

Reboot Veggie Dishes

Veggie Stir Fry

Section

8.9

Ingredients
Makes 2 servings

— 1/2 head broccoli, chopped

— 1/2 red pepper (red capsicum), julienne

— 1/2 green pepper (green capsicum), julienne

— 2 medium carrots, julienne

— 1 cup (250ml) mushrooms, sliced

— 1/2 medium onion, sliced

— 1" (2.5cm) ginger, finely sliced

— 1 clove garlic, finely chopped

— 1 Tbsp (15ml) coconut oil

— 2 Tbsp (30ml) water

— ground black pepper to taste

— 1 Tbsp (15ml) low sodium soy sauce

— 1 tsp (5ml) rice vinegar

— red pepper flakes to taste

Directions

1) Mix soy sauce, vinegar, black pepper and red pepper flakes and set aside.

2) Heat oil and sauté veggies, add onion first and cook about 2–3 minutes until clear, then add garlic and ginger, then the rest of the vegetables.

3) When veggies are almost cooked (retain bright color and are still crunchy), add the sauce and stir into veggies.

4) Cook briefly.

Per serving

Calories    140cal
                   586kJ

Protein      4g

Fiber         5g

Share your story at

www.rebootwithjoe.com

eBooks created by
www.ebookconversion.com