A perfectly balanced meal that's not just a delicious lunch packed full of vegetables, but also a great choice for breakfast or dinner. You will find the not so popular sweet flavoured vegetable, swede (rutabaga) hidden in this dish. Swede is very high in dietary fibre and a good source of magnesium, niacin, phosphorus, potassium, vitamins B6 and C, zinc and so much more.
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Preheat oven to 180c (fan-forced). Grease an ovenproof dish with ghee or coconut oil (30 x 20cm rectangle dish).
Heat a frying pan over medium heat. Add 1/2 tablespoon of ghee, bacon and onion, cook for approximately 4 minutes until the onion has softened. Add the garlic and cook a further minute. Remove from the heat and set aside
Add the grated vegetables to a clean tea towel, press firmly to squeeze out the excess liquid.
Add the grated vegetables, onion and bacon mixture, shredded spinach, parsley, coconut flour, nutritional yeast flakes, salt and pepper to a large bowl. Mix well to distribute the ingredients throughout.
Whisk the eggs and coconut milk together in a medium bowl. Pour into the vegetable and bacon mixture and stir well to combine. Spoon into the prepared dish and level the top using a fork.
Bake for 45 - 50 minutes or until lightly brown and top is set.
Cut into squares to serve warm or cold with salad. Suitable to freeze (cut into serving sizes before freezing).
Ghee is clarified butter, it is pure butter fat that has had the milk solids removed. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brand is Organic Valley Purity Farms which I purchase online from iherb. It is also very easy to make yourself.
Choose grass-fed bacon that is nitrate free to avoid added chemicals and additives.
In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.
Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).
The vegetable swede is also know as rutabaga in North America. Swede is a root vegetable that is a similar shape to a turnip but larger, it's flavour is sweeter than a turnip and cream in colour, with some purple on top. The leaves can be eaten as a leaf vegetable. Swede is an excellent substitute for white potato, it can be roasted, baked, boiled, mashed, sauteed and delicious added to soups and stews. Swede can also be thinly julienned or grated uncooked and added to salads or coleslaw. It's a winter vegetable and stores well. Swede is high in vitamin C and provides antioxidants and immune support, helping protect the cells from free radical damage and assists in the thyroid hormone thyroxine. Swedes are rich in beta carotene and also an excellent source of iron, potassium and manganese, a good source of fiber, thiamin, vitamin B6, calcium, magnesium and phosphorus.
This crunchy orange vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.
A zucchini is also called a courgette or summer squash depending on which country you live in. Zucchini looks similar to a cucumber and is usually served cooked with it's skin left on. Zucchini contains a good amount of folate, potassium, vitamin A,C and fibre.
I use English spinach leaves in my recipes. This more modern variety of spinach is more tender than older varieties and has small flat leaves. Can be eaten raw or lightly cooked. Spinach has a high nutritional value and is a rich source of iron.
Parsley would be the most widely used herb worldwide. Curly leaf parsley is often used as a garnish. Fresh parsley contains useful amounts of vitamin C, calcium, iron and potassium. Parsley is also high in bioflavonoids and other anticancer compounds.
This flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is an excellent source of dietary fiber and protein. It's a good grain-free alternative but does require a larger amount of liquid than normal when baking. When replacing in a recipe that calls for wheat flour, use this guide; 1 cup of wheat flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes I have used Organic Coconut Flour from 'Let's Do Organic', I like its finer texture (I purchase from iherb.com).
I've used this in the place of cheese in many of my recipes. Also know as 'savoury yeast flakes'. It is a fermented and deactivated yeast, which means it is not going to grow. Vegans and vegetarians use it extensively in place of cheese and also to add additional vitamins to their diet, as it is a complete protein. It is not the same as brewer’s yeast or active dry yeast, both of which froth as these yeasts are alive. Do not confuse it with yeast extract. nutritional yeast flakes can be purchased from health food stores or you can find them in the health food aisle of supermarkets.
Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.
Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, know as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.
I have used large free range or organic eggs from a 70g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. See coconut milk recipe on page 299 of The JOYful Table cookbook. If purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.