Skill level: Easy
This pasta sauce is low in salt, sugar and has no preservatives.. but is full of flavour!! It’s a quick, easy and inexpensive alternative to store bought pasta sauces. Serve with wholemeal pasta for a blood sugar friendlier option, zucchini noodles for a paleo option or bean based noodles for a gluten free option.
1 tablespoon olive oil
1 clove garlic crushed
½ onion diced
1 tablespoon mixed dried herbs or 2 tablespoon fresh chopped herbs (I used rosemary, thyme & parsley)
1 teaspoon rice malt syrup
1 400g tin of plain chopped tomatoes
Pinch of good salt and pepper
Vegan, Paleo, GF
Skill level: Moderate
This is extremely inauthentic but delicious Mexican food. The good fats from the avocado help to absorb all the fat soluble vitamins from the sweet potato. The red onion, cooked tomato and spices are rich in antioxidants and phytonutrients. Plus the beans are a great addition of protein and fibre! I’ve labelled the recipe as vegan and paleo even though I’ve put sour cream in the recipe because it can easily be eliminated without any reduction in flavour.
1 large sweet potato cut into sticks
2 teaspoons olive oil
Pinch of salt and pepper
1 teaspoon olive oil
½ red onion sliced
½ teaspoon cumin powder
½ teaspoon coriander powder
1/3 cup tomato passata (puree)
1 can kidney beans drained
¼ red onion finely diced
¼ tomato diced
1 tablespoon fresh coriander leaves if desired
Sea salt and pepper to taste
Shredded lettuce, chilli flakes, coriander leaves, smoked paprika and sour cream (optional) to serve.
1) Preheat the oven to 200°C and line a large baking tray with paper.
2) Place sweet potato in a bowl with oil and seasoning and toss to coat.
3) Spread the chips over the tray and place in the oven for 15-20mins or until they are just crisp.
4) To make the bean mix heat oil in a small pan over moderate heat. Add the onion and cook for a minute before adding the spices, cook for another minute and add the passata and beans. Turn the heat to low and leave to simmer for around 5 mins.
5) To make the guacamole scoop the flesh out of the avocado and into a small bowl. Mash well with a fork and then add onion, tomato, coriander and seasoning and mix lightly.
6) To assemble take the chips out of the oven and use tongs to place them on a couple of serving plates. Next spoon bean mix in the middle of the plate and dollop guacamole on top.
7) Place shredded lettuce and sour cream on the side, sprinkle over chilli flakes, coriander and smoked paprika over the top. Serve immediately.