• Roasted Vegetable Stock

    Escoffier claimed “Indeed, stock is everything in cooking. Without it, nothing can be done.” A staple and medicinal cure-all in traditional households and the prime ingredient in classic gourmet cuisine, stock or broth made from meat or vegetables is a beautiful meal-base ingredient to always have on hand in the freezer, and has been revered for generations for its ability to nurture the sick and nourish families.

    For chefs, stock is the charmed elixir for making soul-warming soups and spectacular sauces.

    Vegetable broths made mindfully at home are one of the cheapest and easiest ways to use up leftover veggies, making it a fabulously frugal and environmentally friendly household staple.

    If you’re looking to be a more conscious consumer, a homemade stock using up all of your on-hand veggies are the perfect way to enter into the world of frugality, and can help you to justify spending a little extra on quality organic ingredients as you find use for every last skerrick of produce to create delicious meals for you and your family to enjoy.

    Beyond adding delicious flavour as the bases of sauces, stocks, soups and stews, they also act as a supercharged “tonic” that are wonderful for adding a dose of healing nutrients that are empowering for health.

    Many of the minerals and vital nutrients contained within vegetables are actually bound up within the cell walls of the raw product. Long, slow and gentle cooking actually allows for the breakdown of the cell walls of veggies so that your digestive system can have easy access to the uptake of nutrients.

    This is an especially helpful process if you suffer from leaky gut or malabsorption.  Adding broths and stocks is an extra insurance policy to ensure that your body is being flooded with easy-to-digest nutrients and it’s one of the staples in my book Heal Your Gut and Heal Your Gut online programs.

    I love to experiment with different flavours of seasonal vegetables, herbs and scrap leftovers to create nourishing stocks and tasty, nutrient-rich broths that are both delicious and healing.

    When making the shift from store bought, additive laden stock cubes and carton-housed broths to homemade nourishing creations, be sure to purchase chemical free and organically grown vegetables wherever possible as these will yield the highest quality of nutrients and remove the possibility of leeching harmful pesticides into your broth that are harmful to your precious microbiome.

    Whilst you can create amazing veggie stocks simply by throwing in any on-hand veggie scraps such as celery leaves, carrots, onions, garlic, herbs, spices and other garden dwellers, this particular stock is my favourite.  I consider it my ‘Best Ever’ roasted vegetable stock.

    Taking a little extra time to roast the veg will boost the flavour tenfold and injects a sweet and savoury flavour that is the key foundation for an array of scrumptious soups, casseroles and slow cooking.  It adds beautifully to delicate summer soups and hearty winter bowls.

    Proportions don’t need to be to the lettuce, oops letter – just throw in what you have and create a melting pot of goodness. Use top-quality veg and be bold with healing seasonings.

    I hope you enjoy my best ever roasted vegetable stock.

    Makes 1-.125 litres (4-5 cups)

    Ingredients

    • 2 large onions, skin on, quartered or thickly sliced
    • 2 parsnips, rinsed and roughly chopped
    • 2 celery stalks, roughly chopped
    • 1 leek, roughly chopped
    • 3 garlic cloves, skin on
    • 1 red capsicum (pepper), quartered and seeds removed
    • 2 Roma (plum) tomatoes, halved
    • extra virgin olive oil, for drizzling
    • 55 g (2 oz/1 small bunch) flat-leaf (Italian) parsley
    • 4–5 thyme sprigs
    • 2 bay leaves
    • 1 teaspoon whole black peppercorns
    • 80 ml (2 1/2 fl oz / 1/3 cup) apple cider vinegar
    • filtered water, to cover

    Method:

    1. Preheat the oven to 200°C (400°F).
    2. Put all the vegetables in a roasting pan and splash with the olive oil, tossing to coat.
    3. Roast for 45 minutes, stirring often. You may have to remove the vegetables that cook faster as they are ready. Once all the vegetables are cooked, transfer them to a large stockpot or flameproof casserole dish over medium heat on the stovetop. A slow cooker can also be used.  Add the herbs, peppercorns and apple cider vinegar, then add filtered water to cover and bring to the boil. Reduce the heat to low and simmer for 1 hour. Topping up with water if required.
    4. Strain through a cheesecloth-lined sieve, store in an airtight container in the fridge and use as needed.

    Enjoy!

    By Lee Holmes

    Follower her on instagram @leesupercharged 

    Check out Lee’s website superchargedfoods.com

    Lee Holmes, Gut Friendly Food Expert, Super charged foods, recipes, OMstars

  • RAW MINI LIME TARTS

     I love this raw recipe because it’s SO much easier to make than a baked one!  This crazy dairy-free, gluten-free, vegan remake of your favourite traditional dessert is one not to miss. Oh, and for those of you who don’t like to share, especially when it comes to dessert, you can make these raw lime tarts mini-sized and enjoy one by yourself! That’ll teach you – dessert stealers. I hope you love these Raw Lime Tarts as much as I do!

    There’s something about lime tarts that make me really happy. They’re equally creamy and tarty, tangy and sweet, satisfying and crisp with a crumbly texture.

    I’d like to say my Lime Tarts are the perfect dessert for the warmer seasons of the year, but really, they’re a good all-year rounder; so friends in the Southern hemisphere, it’s time to get on these!

    Ingredients

    Base

    Filling

    • 250ml coconut cream
    • 3 tablespoons cacao butter
    • 10 drops liquid stevia
    • 1 vanilla bean, seeds scraped
    • Zest of two limes and juice of one

    Method

    1. Grease 8 individual tart tins with a light layer of coconut oil.
    2. To make the base, combine cashews, coconut, coconut oil, rice malt syrup and powder in a food processor until a crumbly dough forms.
    3. Neatly press into the tart tins and place in the freezer for two hours to set.
    4. After 1 ½ hours, prepare the filling by gently heating coconut cream and cacao butter in a small saucepan over a low heat. Transfer to a bowl and stir in stevia, vanilla and lime. Place bowl in the freezer for 15 minutes to let it cool slightly.
    5. To assemble the tarts, carefully pour filling into the tart shells and leave to set in the fridge for at least 1 hour or until needed. Serve with extra lime slices, lime zest and a dollop of coconut yoghurt if desired!

    By Lee Holmes

    Lee Holmes, Gut Friendly Food Expert, Super charged foods, recipes, OMstars

    Find More Raw Vegan Recipes on OMstars

    See More Recipes From Lee

     

  • Vegan Caesar Salad

    Who doesn’t love a good Caesar salad? With summer just around the corner, we’re really craving lighter food options here at OMstars, and this recipe by the sensational, Lee Holmes, is just perfect. With simple ingredients that are easily accessible at your local grocery store, and less than 30 minutes of your time, you can easily whip up this vegan version of yet another fan favorite.

    Vegan Caesar Salad

    Ingredients

    • 3 tablespoons extra virgin olive oil
    • 1 block of tempeh, chopped into (1/4 inch) cubes
    • 3 tablespoons wheat-free tamari
    • 1 Cos lettuce, washed, dried and torn
    • 1 small bunch shallots, roughly chopped

    Dressing

    Method

    • Heat the olive oil in a frying pan over medium heat and fry the tempeh for five to ten minutes, or until golden. Add the tamari and heat until warm. Remove from the heat and set aside to cool.
    • To make the dressing, mix all the dressing ingredients together in a bowl.
    • Place the Cos and shallots in a bowl and spoon over the dressing, tossing to ensure the salad is evenly coated. Sprinkle the cooled tempeh over the top and serve.

    By Lee Holmes

    Follower her on instagram @leesupercharged 

    Check out Lee’s website superchargedfoods.com

    Lee Holmes, Gut Friendly Food Expert, Super charged foods, recipes, OMstars

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