Non Starch Vegetables

Combine with flesh of your choice!

Non-Starch Vegetable Bake

Use any vegetable from the non-starch list, what you have in the fridge or your favourites!

  • Peppers
  • Eggplant
  • Red onions
  • Silverbeet/spinach, chopped
  • Zucchini
  • Tomatoes
  • Beetroot, grated
  • Garlic, chopped
  • ½ cup mixed fresh herbs (oregano, thyme, basil, rosemary) or ¼ cup dried mixed herbs
  • Goats cheese
  • Salt & pepper to season

Brush ovenproof dish with butter. Slice all vegetables. Peel skin from eggplant and slice into ¼ inch pieces. Slice tomato into ¼ inch slices and grate beetroot. Layer all vegetables in an oven dish, mixed with herbs, garlic and goats cheese. Bake in oven at 180°C covered.

Grilled Veggies

Ingredients for 4 persons

  • 1 zucchini
  • 1 eggplant
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 green bell pepper
  • 4 carrots
  • 1 onion
  • 2 cloves of garlic
  • 3 Tbsp. coconut oil
  • Fresh herbs, e.g. oregano, thyme, basil
  • Sea salt and freshly ground pepper

Preheat oven to 350°F (180°C).

Dice eggplant, zucchini and bell peppers to bite sized pieces. Cut the carrots and the onion into fine slices, and crush the garlic.

Place all veggies in a big bowl, add the coconut oil and mix well, so that all veggies are coated lightly.

Now place the veggies onto a baking tray. Season with salt and pepper and drizzle the freshly chopped herbs over the vegetables.

Grill the veggies at 325°F (180°C) for 20-30 minutes. That’s it – enjoy!

Zucchini with Goats Cheese

  • 1 zucchini
  • Tomato, sliced
  • Rosemary, finely chopped
  • Goats Feta, crumbed
  • Sea Salt

Cut zucchini in half, and on top put sliced tomato, salt, rosemary and crumbed goats cheese. Put under grill and cook to your liking. Enjoy!

Vegetable Kebabs with a Twist

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  • Tomatoes, quartered
  • Red onion, quartered
  • Zucchini, thinly sliced or mandoline
  • Goats Feta, sliced
  • Beetroot, grated
  • Red or green pepper
  • Mushroom, quartered
  • Sprig of Rosemary

Any non-starch vegetable you like and you have in the fridge.

Prepare all above ingredients. Preheat grill. Roll sliced feta, grated beetroot and rosemary in a slice of zucchini. Place vegetables on skewers alternating as you go. Remove from grill when the vegetables are brown and tender. Or pan fry with a knob of butter. Yummy!


  • 1 head of cauliflower
  • 2 eggs whisked
  • Grated goat feta (approx. 1 cup)
  • ¼ cup sesame seeds
  • Seasonings (salt pepper, herbs, garlic etc.)

Process cauliflower in food processor until it looks like rice. Then lightly steam cauliflower and then wring out in tea towel, the less moisture it holds the better.

Mix all above to “dough”. Pat into pizza tin or onto baking paper. Bake at medium heat for 20 minutes or until feels drier and baked with browning at edges.


  • Tomatoes
  • Goats feta
  • Red onion
  • Basil

Bake at medium heat until feta softens. Enjoy!

Eggplant Steaks with Tomato Sauce

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  • 1 eggplant, sliced 1-inch thick, skins intact
  • 1/2 cup Basic Tomato Sauce
  • 4 oz. goat cheese, sliced
  • 2 – 3 handfuls arugula

Preheat the oven to 400 F. Place the eggplant in a single layer on a parchment – lined baking tray. Bake for 15 minutes and flip. Bake an additional 10 minutes until golden brown.  Add a layer of pesto or tomato sauce and top with goat’s cheese.  Bake until the cheese is slightly melted.  Serve the eggplant steaks on a bed of arugula greens.

Serves 2

Basic Tomato Sauce;

  • 2 Tbsp. extra-virgin olive oil
  • 4 garlic cloves, minced
  • Pinch of crushed red pepper
  • 1 medium yellow onion, diced
  • 1 medium carrot, diced
  • 1 can peeled whole tomatoes
  • 1 Tbsp. dried oregano
  • 2 bay leaves
  • salt and pepper to taste

Heat the oil in a large saucepan.  Add the garlic and the crushed red pepper and sauté for 1 minute until the oil is fragrant.

Add the onion and carrot and cook until the vegetables are soft (about 8 minutes).

Add the tomatoes and dried herbs and bring to a boil, stirring often. Lower the heat and simmer for 20 minutes.

Break up the tomatoes with a fork or masher and simmer for an additional 10 minutes.  Season with salt and pepper as desired.

Natalia Rose – The Fresh Energy Cookbook

Baked Eggplant

egg plant

• 1 eggplant
• Coconut oil
• ½ red onion, sliced
• 2 garlic gloves, diced
• ½ to 1 zucchini, cubed
• 2 tomatoes, cubed
• ¼ to ½ pepper (any colour), cubed
• fresh herbs; basil, thyme, oregano or coriander
• Goats Feta, cubed
• Sea salt and pepper to taste

Preheat oven to 200

Cut the eggplant in half, lengthwise, and scoop out the centre, leaving enough meat inside the skin so that it holds its shape. Baked upside down with a small amount of coconut oil.  Also bake eggplant pulp at the same time.  Season with sea salt & pepper.  Bake until lightly tent with fork.

Prepare all other ingredients, combine together in a bowl, and then add baked eggplant pulp. Season with sea salt and pepper.

Turn eggplant up the right way, add a knob of butter in each half and fill with the above mixture.

Bake for another 10 min – 15 mins.

Note:  You could sauté the mixture but I like my veggies semi cooked!  For added flavour add ¼ cup sun-dried tomatoes (soaked in water, drained and diced)