Veg-Forward Hash Bowl Base

I know, *another* hash. Can you get any more basic?

Nope. Nope you can’t. This girl loves breakfast, and hates eating dinner off of a plate at home. I also had an inexplicably strong desire for shredded zucchini, so hash it was.

I’m glad I listened to my weirdo craving – this was dang good. I’ll be making it again because this base is super versatile.

Some topping options:

  • Like I served it with leftover crumbled sausage, cherry tomatoes & Choula
  • Taco meat, guacamole and salsa
  • Chorizo or breakfast sausage & a fried egg
  • Turkey bacon & a fried egg (had this for breakfast the next day and it was 💯
  • Marinara & shredded protein of your choice with red pepper flakes
  • Salmon burger or crab cake with lemon aioli and capers

Let me know if you make any of these other options, tag me on Instagram @gastography – I’d love to see how they turned out!

On to the actual recipe.

gluten-free, paleo, vegetarian, vegan

Ignore my poor little abused Ikea bowl. She’s got problems.

Veg-Forward Hash Bowl Base

4 small waxy potatoes (about 2 cups shredded)

1 small red onion, shredded

1 large zucchini, shredded

2 cloves garlic, grated

1/2 cup sautéed minced red pepper & onion

Salt & pepper

Neutral oil

Shred the veggies and add in a pile to a clean tea towel. When all the veggies are in, twist as hard as you can to release as much water as possible. You want your mixture pretty dry so it picks up a bit of color rather than just steaming – if you’re me. You do you, though.

Heat a Tablespoon or so of your favorite fat over medium high heat. Add the squeezed veggies and stir to break up.

Hit with a generous amount of salt and pepper. Stir again.

Let sauté until browned to your liking. Add the pepper & onion mix. Stir to combine.

This process took me about 12 minutes to hit my desired level of brownness (stirring pretty frequently to avoid all-out burning) and for my potatoes to be cooked through.

You could also use frozen hashed browns here and that may take a different cooking time.

Taste for seasoning and hit with more salt, pepper or garlic powder if needed. Smoked paprika would also be nice here – cumin would be good, too. I made mine plain so I had maximum topping options.

Serves 2 for dinner

Eggplant Curry With Meatballs

Ooh, this is a sneaky good one. I had *hoped* it would turn out well, but don’t have the best track record when I’m winging a coconut-based curry.

I’m happy to report that bland track record has been rectified – this dish is zippy, tangy, and still manages to give that ‘hug in a bowl’ feeling of a good coconut broth. Plus: it’s paleo, which is even better feeling for my particular body – and I didn’t miss the rice one bit.

gluten-free, paleo

Eggplant Curry With Meatballs

First, make the curry so it can simmer while the meatballs cook.

2 small potatoes (white and kinda waxy – you want something that won’t fall to mush after a good simmer)

1 medium purple eggplant

1/4 cup tamarind paste (this one is good)

1 Tbsp. roasted chili paste (this one is good)

1 can full fat coconut milk

1/2 cup good broth (I used a homemade combo chicken & ham bone broth)

Heaping Tablespoon of your favorite curry powder

Small chop the potatoes and eggplant. Add to a large pan over medium heat with a couple teaspoons neutral oil. Hit with a little salt and pepper.

Sauté a couple minutes while you gather the rest of your ingredients.

Add the stock, bring up to a simmer and let cook a couple more minutes.

Add the tamarind and chili pastes. Stir well to combine.

Add the coconut milk. Stir to combine.

Add the curry powder. Stir to combine. Bring up to a simmer, kick the heat back and let barely burble 20 minutes or until the potatoes are well cooked and the eggplant is super soft. Taste. Add a little more salt and pepper if necessary.

While the curry is working, make the meatballs.

Preheat the oven to 375F/200C. Prepare a baking sheet.

In a large bowl, combine:

1 lb. ground chicken

1/4 red onion, grated

1/4 red onion, minced

1/4 cup cilantro, minced

1 Tbsp. baking soda mixed in 1 Tbsp. water to form a slurry

2 cloves garlic, grated

1 inch ginger, grated

1 Tbsp. your favorite curry powder

Salt & pepper

Form your meat mixture into ping pong sized balls and arrange on the sheet.

Bake 15 minutes while the curry works.

To serve, a squeeze of lime is nice on top but isn’t necessary.

Serves 3 – 4 for dinner

Okra Curry

Finally. A curry with taste! I have been crap at making truly flavorful curries in general – I find recipes either too light in the spice for my taste, or just generally falling flat of the kind of deeply layered taste thing I love when enjoying my favorite delivery curries.

This is a step in that direction. It’s complex, flavorful, and wholly satisfying.

A word of caution for this recipe: I served mine with just a side of basmati rice, and I was still hungry. Either the carb ratio was off, or the meal needed some protein or fat to be truly filling.

Note: This recipe uses some of the Good Standard Curry I posted last week. That curry is a fantastic base for all number of other curries – I’m hoping I’ll get one more shot at transforming it into something else before I run out. Luckily, it freezes beautifully in batches.

gluten-free, paleo, vegetarian, vegan

Okra Curry

1/2 yellow onion

2 cloves garlic

1 green chili of your choice

400-500g can diced or crushed tomatoes

1 Tbsp. ground coriander

1 Tbsp. ground cumin

1 Tbsp. smoked paprika

1 Tbsp. tomato paste

1.5 c. chopped okra

1 bell pepper

1 c. of the Good Standard Curry I posted a recipe for last week

Your favorite cooking oil

Salt & pepper

Chop your onion and garlic. Mince the chili. Fry in a little oil until just beginning to brown.

Add about a quarter cup of water, let simmer about 5 minutes while you are prepping the next step.

While the aromatics are softening, in another pan, fry the coriander, cumin, smoked paprika and tomato paste in a little oil about a minute, or until fragrant.

Add the canned tomatoes, stir well, and simmer 10 minutes.

While the tomatoes are simmering, Whiz the onion mixture to form a paste. Chop the okra and bell pepper.

Add the onion mix, okra, bell pepper and curry base. Simmer 20 minutes, season well with salt and pepper and serve.

I served mine with basmati rice cooked with a little butter – you do you.

Serves 4-6

A Good Standard Curry

This curry makes a great jumping off point for a whole world of sauces. It’s based on this British-style sauce from Great Curry Recipes, but with amped-up spices, since I just can’t help myself. I also turned it into a full vegetarian meal, and it was delicious

gluten-free, vegetarian

A Good Standard Curry

2 yellow onions

Neutral oil

4 cloves garlic

1/2 inch ginger

1 carrot

2 bell peppers

1.5 cups crushed tomatoes

2 Tbsp. + ghee

1 Tbsp. curry powder (your favorite style)

1 Tbsp. cumin

1 Tbsp. coriander

1 Tbsp. asofetida (fenugreek was called for in the original; I used what I had)

1 Tbsp. smoked paprika

1 Tbsp. turmeric

To turn this into a meal:

2-3 potatoes

1 carrot

1 can chickpeas

1 c. water

Lemon juice

Finishing salt

Basmati rice

Thinly slice your onions. Add to a medium- large pan over medium heat where you’ve heated enough oil to cover the bottom till slightly bubbly.

Fry about 20 minutes until really soft and clear with a little color.

While the onions are working, chop the peppers & carrot. Mince the ginger and garlic and make a paste out of them by crushing with the back of a knife or grinding in a mortar & pestle.

When the onions are ready, add the peppers and carrot. Fry 5 minutes to get working.

Add the ginger, garlic and all spices but the turmeric.

Add to tomatoes and enough water just to cover.

Simmer :30, and remove from the heat. Cool until safe to whiz.

Whiz to make a mostly smooth mixture.

Add the ghee to the pan over medium heat and fry the turmeric :30 – 1 minute to bloom. Add the sauce back into the pan and simmer over low for 20 – 30 minutes.

Now to turn this sauce into a meal.

Set the sauce aside, and add a Tablespoon of oil back into the pan. Chop and add the potatoes, second carrot, and can of chickpeas (drained). Let sauté a couple minutes to warm up a bit. I had intended on putting a little color on the chickpeas but I lost patience with life.

Add a cup or two of the sauce and 1 cup of water. Simmer :30, covered.

Serve with a squeeze of lemon juice and a liberal sprinkle of finishing salt over basmati rice.

The dinner portion serves 4 easily, with enough sauce leftover to make at least 1 more big meal

Note: This curry is unsalted on purpose. The original recipe was unsalted as well, and I think that’s a good idea since it’s supposed to be used as a base for additions. I’ll be taking this curry and adding some fire next meal – along with more peppers and a deeper taste with tomato paste.

Fresh Shakshouka

This version of shakshouka makes a great topper for crusty bread, uses a good blend of fresh + pantry ingredients – and makes a bonus second meal if you swirl some of your leftover sauce in with noodles.

It’s also DH approved, and he’s not a fan of skin-on tomatoes. He could live without the spinach, but we had greens and needed chlorophyll.

This would also be great with chickpeas for added protein and either scrambled or poached eggs/substitute cooked in the sauce. I wanted to keep my eggs separate to maximize leftovers. Scrambled soft tofu would be fantastic.

gluten-free, paleo, vegetarian, vegan, halal

Fresh Shakshouka

1 small jar fire roasted peppers in oil

2 hands cherry tomatoes

1 large onion

4 Tbsp. zaatar

1 Tbsp. smoked paprika

2 Tbsp. tomato paste

1/2 c. tinned tomatoes (I used crushed but use what you have)

2 tsp. sambal olek (this is my favorite)

1/2 c. parsley

Baby spinach

Eggs

Crusty bread

3 – 4 cloves garlic – 2-3 minced and 1 or 2 whole with the end sliced off

Thinly slice the onion and sauté on medium in 1 Tbsp. of the oil that comes from the jar of peppers until soft and lightly brown in spots.

Add the sambal and 2 – 3 cloves minced garlic. Sauté a minute or two more to meld together.

While that is working, remove the peppers from the oil and roughly chop.

Add the tomatoes and peppers and sauté until the tomatoes burst.

While the tomatoes are doing their thing, roughly chop the parsley, slice the bread into thick slices and drizzle with some of the pepper oil.

Broil the bread until your desired toast level has been reached. Remove from the oven and rub with the cut end of the reserved garlic clove. Set aside.

When the tomatoes have burst (with or without a little help), add the Zaatar, smoked paprika, salt & pepper. Stir to combine and let sauté a minute or so to meld.

Add the tomato paste, canned tomatoes, and half a cup of water. Bring up to a boil, reduce the heat, add the spinach + half the parsley on top, and simmer 7 – 8 minutes. As soon as that spinach wilts and can be thoroughly mixed in is the time to add eggs if you are cooking them like a traditional Shakshouka.

If you are not, fry your eggs separately in a little of the pepper oil to your desired doneness.

Serves 2 for a light dinner + makes enough sauce to be used for another night’s pasta

Hot Mustard Chicken with Carrot Fries

What to do with some rapidly wrinkling carrots and an abundance of hot sauce? Spicy chicken with carrot fries. Yum.

Hot Mustard Chicken with Carrot Fries

2 medium carrots

2 – 3 chicken breasts

2 Tbsp. yellow mustard

2 Tbsp. your favorite hot sauce (I used a garlic variety)

1 Tbsp. Maggi chicken seasoning (I used Magic Sarap, but this isn’t strictly paleo – regular chicken seasoning would work just as well)

2 tsp. garlic powder

Juice of 1 lime

1 Tbsp. cornstarch or arrowroot powder

1 – 2 Tbsp. fat of choice

2 tsp. – 1 Tbsp. chipotle seasoning

Salt & pepper

Preheat your oven to 200C/400F.

Halve and slice your carrots into roughly fry-shaped pieces. Toss with the oil, cornstarch/arrowroot powder, chipotle seasoning and salt & pepper.

Spread out in a single layer on a prepared baking sheet.

Bake 15 minutes, flip, and bake an additional 10 – 15 minutes or until your desired crispness is reached.

While the fries are working, chop your chicken into bite-sized pieces.

Toss with the mustard, hot sauce, maggi, garlic powder, lime juice, salt & pepper.

When the fries are ready to flip, scoot them all to 1 side of the baking sheet. Add the chicken to the other side in a single layer and bake.

The fries serve 2, the chicken 3

Cuban Style Citrus Garlic Bowl

This recipe came out of missing the goodness that is Trader Joe’s grab-n-go food. DH stumbled upon a roundup of the top go-tos for nutritionists somewhere on the Internets, and thought a few of the dishes sounded great – too bad we don’t have a Trader Joe’s nearby.

I was sure I could create something that tasted at least good from the description. Probably isn’t what their version tastes like, but good nonetheless. We also didn’t know at the time, but we have been sorely missing Cuban food. Semi-passable Mexican is hard enough to find here; Cuban is impossible.

This recipe also uses cocktails in place of the bitter or sour orange featured heavily in Cuban meat marinades – I think it worked out pretty well, but were I to make this again, I’d maybe slip a teaspoon or two in after cooking to add a little bitter punch to the dish. I don’t think it would taste *quite* the same, but it will at least give that element that’s present in my favorite Cuban dishes. If you have access to mojo sauce, that would also be fantastic sprinkled over top.

gluten-free, can easily be made paleo with substitutions

Cuban Style Citrus Garlic Bowl

For the chicken:

1 roasting or stewing chicken

4-6 cloves garlic, chopped

1 small white onion, chopped

1 bell pepper – any color, chopped

4 ounce can puréed tomatoes

2 teaspoons salt

Generous sprinkle black pepper

3-4 bay leaves

1 Tablespoon ground cumin

2 teaspoons dried oregano

Juice & zest of 1 orange

1 Tablespoon orange cocktail bitters + more if desired

1.5 cups nice broth

1.5 cups water

1.5 teaspoons your favorite stock starter powder (you want about 3 cups of liquid – I had some nice mixed meats bone broth and use chicken-free chicken bouillon starter powder to make my quick-n-dirty stocks)

For the bowl base:

1 cup long grain rice (or cauli rice if you’re paleo)

1 cup reserved stock from the (cooked) chicken

1 cup water

Generous pinch salt

1 Tablespoon ghee or butter

Bowl accents:

2 cloves garlic, minced

1 small white onion, diced (reserve 2 Tablespoons)

1 bell pepper of any color, diced (reserve 2 Tablespoons)

Neutral oil

Salt & pepper

1/2 teaspoon ground cumin

1/2 teaspoon “chicken” bouillon starter

Your favorite black beans (optional. DH found some pre-cooked Cuban style beans in a pouch – they’re amazing if you can eat them. Fillos is the brand)

2 plantains

Toppers:

Reserved raw pepper & onion

Chopped cilantro

Your favorite hot sauce (ours came from the Hot Ones sampler pack we got for Christmas – Hot Ones, if you’ve never heard of it is not only a hilarious YouTube channel filled with celebrities eating ridiculously hot wings, but is also a fun way to play wing roulette at home )

First, dump all the chicken ingredients in your electric cooker or stew pot. I cooked mine for 1 hour on the “meat” setting of my electric cooker. Your mileage may vary.

When the chicken is cooked through and falling off the bone, remove from the cooker and set to cool.

Add the rice ingredients to your cooker (swiping a cup of that yummy chicken liquid you just emptied out of the pot). Set your rice to cook. I left mine in the pot on the warming setting for awhile (half an hour-ish) after it finished, and the bottom browned and crisped a bit – y-u-m.

While the rice is cooking, sauté your diced pepper and onion in 1 teaspoon neutral oil. Season with cumin, chicken bouillon, salt and pepper. Remove when softened and starting to brown. Wipe the pan.

To your wiped pan, add enough neutral oil to cover the bottom. Set over medium-high. Quickly slice the plantains into half inch thick rounds while the oil heats to shimmering.

Add the plantains one at a time (carefully so you don’t splatter oil on yourself) so they are flat and not crowded in the pan (I did mine in two batches). Once they are all nestled in the pan, flip, starting with the first. Let brown and remove to a few paper towels folded in on themselves a few times. Sprinkle immediately with coarse salt.

Repeat with your second batch, remove and salt.

Heat your black beans if using.

To serve, use the rice (or rice analog) as a base, add the chicken and accents and sprinkle with the toppers. Add some hot sauce if desired.

Serves 4 (the rice and accents) and more (the chicken)

Mushroom Pea Pasta

Yep, it’s the middle of January, and yep, I’m craving green things. This recipe is quick to put together, can be dressed up in a bunch of different ways, and keeps like a champ for leftovers.

gluten-free, paleo, vegetarian

Mushroom Pea Pasta

4 servings of your favorite pasta (I used a standard penne, but my favorite rice fusilli would be great here and chickpea or paleo pastas would also be great – shiritaki would even work, if you’re keto or low carb)

8-12 ounces portobello mushrooms, chopped into 1/2 inch pieces

Neutral oil

Butter

2 Tbsp. fresh dill, chopped

2 Tbsp. fresh mint, chopped

1/4 c. fresh parsley, chopped

1 Avocado

1/2 c. frozen peas

1 c. frozen spinach

500g. protein of choice

Garlic powder

Onion powder

Nutmeg

Salt & pepper

Nutritional yeast (optional but adds a bit of a cheesy taste)

Set your pasta water (generously salted) to boil. Add the pasta and cook according to directions. Drain and set aside in a large bowl if ready before the rest of your ingredients.

While the pasta is working, brown your protein in a bit of neutral oil – season with salt and pepper and set aside in the large bowl.

To the pan, add your chopped mushrooms, 2 tsp. neutral oil and 2 tsp. butter. Sauté until the mushrooms are cooked through and a bit browned. Season with 1 Tbsp. garlic powder, 1 Tbsp. onion powder, salt & pepper.

While the mushrooms are going, defrost your peas & spinach.

Chop your herbs and avocado – chuck into the big bowl.

When the mushrooms are ready, add to the big bowl.

Add the peas & 1 tsp. neutral oil to the pan. Sauté until just beginning to brown. Add the spinach. Season with 1 Tbsp. garlic powder, 1 Tbsp. onion powder, 1/4 tsp. nutmeg, salt & pepper. Sauté until the spinach is cooked through and the water has evaporated.

Add the green veg to the bowl.

Brown 2 Tbsp. butter in the pan and pour over the top of the pasta and veggies. Toss with 2 Tbsp. nutritional yeast.

Serve topped with more nutritional yeast if desired.

Serves 4

A Nice Herbed Hash Base

Yes, another hash. Don’t @ me; I’ve got a deep and abiding love for hash.

This version takes a “safer” route than I usually take to cook the potatoes to unburnt perfection. I also upped the fat content because I was working with a cast iron skillet, and I have not yet gotten the full hang of using it without stickage.

gluten-free, paleo, vegetarian, vegan, Whole30 (sub the oil for W30 or strict paleo)

A Nice Herbed Hash Base

1 lb. small potatoes (I used a mix of purple, white and red)

1/2 lb. green beans

Sun dried tomato oil (or roasted red pepper oil – or, regular oil with a bit of either mixed in would also be great)

Citrus salt (I made mine and used this recipe as a starting point. Unfortunately, I didn’t post the recipe here. Mine has cracked peppercorns, rosemary and oregano mixed in and I believe the citrus mix is lemon + orange)

2 -3 cloves garlic

4 Tbsp. mixed fresh rosemary and dill – more if you want it even herbier

Some nice finishing salt (I used Maldon flake salt)

Maybe a splash of red wine vinegar at the end to punch up the flavors and cut through the richness (I added a dash upon reheating leftovers and it was fantastic)

Chop your potatoes into 1/2 inch cubes. Parboil in a large pot of salted water about 5 minutes or until tender but not falling apart. Drain.

While the potatoes are working, tip and chop the green beans into bite sized pieces.

Heat enough oil to cover the bottom of a large pan over medium-high until shimmering.

Add the potatoes, sprinkle with your citrus seasoning, and sauté 2-3 minutes or until just beginning to get some color.

Add the green beans & some pepper and sauté an additional 3 – 5 minutes or until nicely browned.

While the hash is working, mince the garlic and chop the herbs.

Add the garlic & herbs to the pan and stir to combine. Let cook a few minutes to meld. Taste and add more seasoning if necessary.

Finish with a sprinkle of good salt and/or a splash of vinegar.

I served with some vegan cashew curry sausages for dinner the first night and with a sausage, a little leftover seared red pepper + a fried egg the second. Both ways were yum.

Serves 2 for dinner & 1 for lunch if your portions are small (at least small to me; if you’ve been following this blog for any length of time, you know I love a healthy portion)

Vegemite Chicken & Rice

I know … Vegemite (and it’s British cousin, Marmite, are weird.

But … they’re good. Especially when paired with a little fat. I’ve had a little smeared on toast with some butter (sometimes with a little apple butter), on a burger with some bacon (freakin delicious), on toast with cheddar cheese (also yum), and now tossed with chicken – surprisingly good.

I’m curious to taste it with apple pie and macaroni & cheese. Stay tuned for that one; I have plans to revamp one of my old Mac & cheese recipes to include it. I have a feeling it will be fantastic. EDIT: Happy to report that in a test run of both that beloved recipe + a dash of Vegemite was fantastic. Still needs either a dollop more, or more salt …

This dish is really good. It doesn’t scream Vegemite – more like really good chicken. Not sure exactly how to describe the taste. Vegemite tastes salty, kinda yeasty, and kinda like miso. This chicken doesn’t really taste like that – but the chicken ness feels somehow elevated(?)

I don’t know. You tell me. If you try this dish, let me know in the comments what you think it tastes like. I’m curious to see!

gluten-free (check your labels – a gluten free variety of Vegemite is available, made with bakers instead of brewers yeast, paleo if you go for the GF Vegemite

Vegemite Chicken & Rice

1 lb. chicken thighs

1 egg white

1 Tbsp. chili powder

2 tsp. honey

2 tsp. Vegemite (or Marmite, if you lean toward that continent)

1 Tbsp. coconut aminos, soy sauce or tamari

2 tsp. baking soda

1/4 c. cornstarch or arrowroot powder

1/2 tsp. white pepper

2 Tbsp. neutral oil

1 Tbsp. sesame oil

Broccolini, cut into bite-sized pieces

Sushi rice

Neutral oil

Salt & pepper

Preheat your oven to 200C/375F. Prepare a baking sheet with a silicone mat or tinfoil.

In a large bowl, whisk together the chili powder, honey, Vegemite, soy sauce, egg white, neutral oil and sesame oil.

In a shallow dish, combine the baking soda, cornstarch or arrowroot powder and pepper.

Cut the chicken thighs into bite-sized pieces and add to the bowl with the wet ingredients. Toss to combine.

Take small batches of the sauced chicken and coat with the dry batter. Lay on the prepared baking sheet in a single layer.

Bake for 10 minutes, add the broccolini drizzled with a little neutral oil and sprinkled with salt & pepper. Bake an additional 10 minutes.

Serve over sushi rice.

Serves 2 for dinner