Monday, 28 April 2014

Vegetarian paleo diet recipes

09:24 Posted by Dhaval Bhandari
Whether you are cooking for vegetarian friends or are simply looking for a tasty, vegetarian paleo diet recipes, these vegetarian dishes are sure to please. To make the most of these recipes, scout out your local farmers market or try growing some vegetables at home. This will ensure that the produce you use in these vegetarian dishes is fresh, thus ensuring that you get the best flavor. If you do not have access to fresh local produce, however, you can still find plenty of options in the organic section of your local grocery store. For more tips on the same refer to our previous posts in this health blog.

Vegetarian paleo diet recipe: Summer Squash Casserole

vegetarian paleo diet


This recipe for summer squash casserole is the perfect way to use fresh zucchini and summer squash from your local farmers market. If you grow your own vegetables at home, it is also a great way to use the leftovers from your summer harvest. If you do not have any summer squash on hand you can easily substitute zucchini for the same effect.

Number of Servings:  4
Prep Time:  5 Minutes

Ingredients:

  • 6 cups sliced yellow summer squash
  • 1 small red onion, chopped
  • 1 large carrot, peeled and shredded
  • ¼ cup almond flour
  • 1 cup vegetable stock
  • ¼ cup ghee


Instructions:

  1. Combine the vegetables in a large bowl, mixing to combine, then add them to the bowl. 
  2. Whisk together the flour and vegetable stock.
  3. Pour the vegetable stock over the vegetables in the vessel and dot with pats of ghee.
  4. Cover and cook on LOW heat for 6 to 8 hours until the squash in tender.


Nutritional Information:
204 calories, 162 calories from fat, 4 g protein, 10 g carbohydrates, 18 g fat, 6 g sugar

Cooking Tips:  If you don’t have any yellow summer squash on hand you can easily substitute zucchini in this recipe. You may even want to use a mixture of the two if you have them both.

Vegetarian paleo diet recipe: Eggplant Parmesan

Eggplant Parmesan


Eggplant parmesan is a vegetarian-friendly alternative to the traditional Italian dish chicken parmesan. When made with fresh eggplant, this dish is incredibly flavorful and, with the help of your slow cooker, it is also easy to prepare. While many people who follow the Paleofied diet completely omit dairy, vegetarians often choose to include some dairy to ensure that their nutritional needs are met. If you do choose to eat dairy, feel free to sprinkle some mozzarella cheese on top of your eggplant parmesan.

Number of Servings:  6
Prep Time:  20 Minutes

Ingredients:

  • 4 medium eggplants, peeled
  • 2 eggs
  • 3 tbsp. almond flour
  • 1/3 cup water
  • 2 tsp. olive oil
  • 3 cups organic tomato sauce


Instructions:

  1. Cut the eggplant lengthwise into ½-inch slices. Drain the slices on pieces of paper towel.
  2. Combine the eggs, water and almond flour to form a batter.
  3. Heat the olive oil in a large skillet over medium heat.
  4. Drip the eggplant slices into the batter then place them in the hot skillet. Sauté the eggplant for 30 seconds to one minute on each side.
  5. Layer the sautéed eggplant in the bottom of the cooker. Make a second layer of slices, arranging them so they face in the opposite direction. Repeat until all the eggplant is used.
  6. Pour the tomato sauce into the bowl.
  7. Cover and cook on LOW heat for 4 to 5 hours.


Nutritional Information:
197 calories, 54 calories from fat, 7g protein, 34 g carbohydrates, 6 g fat, 11 g sugar.

Vegetarian paleo diet recipe: Spaghetti Squash

Spaghetti Squash


When cooked properly, spaghetti squash looks just like what it is named after – spaghetti. This squash is incredibly easy to cook and it is very versatile. If you season it well, you can enjoy this food as a main course or you can use it to form a bed for steamed veggies, stew or other foods.

Number of Servings:  4
 Prep Time:  5 Minutes

Ingredients:

  • 1 spaghetti squash
  • 2 cups water

Instructions:

  1. Use a sharp knife or fork to puncture the spaghetti squash several times.
  2. Place the squash in the cooker then pour in the water.
  3. Cover and cook on LOW heat for 8 to 9 hours
  4. Remove the squash from the slow cooker then cut in half and remove the seeds. Use a fork to separate the squash from the rind into a bowl.
  5. Season as desired and serve hot.


Nutritional Information:
23 calories, 0 calories from fat, 0 g protein, 5 g carbohydrates, 0 g fat, 0 g sugar

Vegetarian paleo diet recipe: Tomato Spinach Soup

Tomato Spinach Soup


If you are looking for a light meal, this recipe is a delicious twist on traditional tomato soup. The addition of spinach to the recipe gives this paleo soups recipes an interesting flavor while also adding a few more healthy nutrients. Don’t be afraid to try out this recipe on your family and friends – even non-vegetarians are sure to enjoy it.

Number of Servings:  6
Prep Time:  10 Minutes

Ingredients:
  • 12 oz. baby spinach, rinsed
  • 1 can roasted diced tomatoes
  • 2 stalks celery, sliced
  • 2 carrots, sliced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups organic vegetable broth
  • ¼ cup fresh basil, chopped
  • 1 tsp. dried oregano
  • Salt and pepper to taste
Instructions:
  1. Combine the vegetables in the bowl then add the garlic.
  2. Stir together the vegetable broth, basil, oregano, salt and pepper then pour it into the vessel.
  3. Cover and cook on LOW heat for 8 to 10 hours or HIGH heat for 4 to 6 hours.
  4. Garnish with additional basil leaves and serve hot


Nutritional Information:
62 calories, 0 calories from fat, 3 g protein, 12 g carbohydrates, 0 g fat, 5 g sugar

Vegetarian paleo diet recipe: Winter Vegetable Stew

Winter Vegetable Stew


A vegetable stew is the perfect meal for a cold winter evening – the delicious combination of steamy vegetable broth and tender winter vegetables is sure to fill you up and warm your belly. The best part about this recipe is that you can easily customize it according to what vegetables you have available. Feel free to substitute sweet potatoes for the red gold potatoes, add more carrots or omit an ingredient you don’t like.

Number of Servings:  8
Prep Time:  15 Minutes

Ingredients:

  • 4 red potatoes, diced
  • 3 large carrots, sliced
  • 3 large stalks celery, sliced
  • 2 parsnips, peeled and diced
  • 2 leeks, diced (white and green parts only)
  • 2 cans organic diced tomatoes
  • 2 cups organic vegetable broth
  • 1 sprig fresh rosemary
  • 2 bay leaves


Instructions:

  1. Combine the first six ingredients in the cooker.
  2. Pour the vegetable broth over the vegetables in the slow cooker then add the rosemary and bay leaves.
  3. Season with salt and pepper to taste.
  4. Cover and cook on LOW heat for 8 to 10 hours until vegetables are tender.
  5. Remove rosemary and bay leaves before serving.

Nutritional Information:
155 calories, 9 calories from fat, 4 g protein, 35 g carbohydrates, 1 g fat, 9 g sugar