Reboot with Joe Recipe Book (5 page)

Reboot with Joe

Snacks

Reboot Snacks

Berry Bowl

Section

6.1

Ingredients
Makes 2 servings

— 2–3 handfuls of fresh berries
(blueberry, raspberry, blackberry, strawberry)

Combine berries in a bowl and enjoy.

Per serving

Calories    106cal
                   444kJ

Protein      2g

Fiber         6g

Reboot Snacks

Crunch & Munch

Section

6.2

Ingredients
Makes 2 servings

— 2 large carrots

— 4 stalks celery

— 1/4 large cucumber

— 1 small handful broccoli florets

— 1 small handful cauliflower florets

Directions

1) Cut carrots, celery, cucumber up into stalks.

2) Dip veggies in Honey Mustard Vinaigrette (2 Tbsp (30ml)).

Per serving

Calories    180cal
                   754kJ

Protein      2g

Fiber         4g

Reboot Snacks

Fresh Summer Veggie Mix

Section

6.3

Ingredients
Makes 4 servings

— 2–3 heirloom tomatoes (when seasonal), sliced

— large handful basil

— 1/2 cucumber, sliced

— 1 Tbsp (15ml) olive oil

— 1 tsp (5ml) sea salt

— fresh ground pepper

— balsamic vinegar to taste

Directions

1) Add tomatoes, basil and cucumber in a bowl.

2) In a separate bowl, combine olive oil, sea salt, pepper and balsamic vinegar.

3) Drizzle oil mixture over tomatoes, basil and cucumber and toss.

4) For best results, refrigerate before serving.

Per serving

Calories    50cal
                   209kJ

Protein      1g

Fiber         3g

Reboot Snacks

Kale Chips

Section

6.4

Ingredients
Makes 2 servings

— 8–10 leaves kale (tuscan cabbage)

Directions

1) Toss with 2 Tbsp. olive oil, add pepper, sea or celtic salt.

2) Bake at 350°F (175°C) for 12–15 minutes until crisp.

3) Check at 10 minutes.

Per serving

Calories    34cal
                   142kJ

Protein      2g

Fiber         2g

Reboot Snacks

Melon Mania

Section

6.5

Ingredients
Makes 4 servings

— 1 cup (155g) watermelon, cubed

— 1/4 of a cantaloupe (rockmelon), cubed

— 1/4 of a honeydew melon, cubed

— add fresh mint as garnish (optional)

Directions

1) Place all ingredients into a bowl.

2) Top with mint leaves.

Per serving

Calories    46cal
                   193kJ

Protein      1g

Fiber         1g

Reboot Snacks

Sweet Potato and Carrot ‘Fries’

Section

6.6

Ingredients
Makes 2 servings

— 2 medium sweet potatoes

— 2 large carrots

— 2 Tbsp (30ml) olive oil

— 1 tsp (5g) ground cumin

— dash of pepper

— dash of sea salt

Directions

1) Preheat oven to 425°F (220°C).

2) Peel the sweet potatoes and carrots.

3) Cut the potatoes in half lengthwise, and slice each half into 4 equal wedges.

4) For the carrots, cut in half crosswise into two chunks.

5) Slice each chunk lengthwise into 2 pieces, and cut each piece into 2 or 3 wedges, making them roughly the same size as the potatoes.

6) Put the potato and carrot wedges into a bowl and toss with the oil, cumin, pepper and salt.

7) Arrange on baking sheet lined with parchment paper.

8) Bake for 30 minutes or until the flesh is tender and the outside is lightly browned and the edges slightly crisp.

Note: You can substitute any combination of cinnamon, nutmeg, cayenne, rosemary or other spices for the cumin and pepper.

Per serving

Calories    276cal
                   1,156kJ

Protein      4g

Fiber         6g

Reboot Snacks

Tasty Tart Treat

Section

6.7

Ingredients
Makes 4 servings

— 1/2 grapefruit, cut into wedges

— 1/4 pineapple, cubed

— 1 orange, cut into wedges

— 1 kiwi, sliced

— 1/2 mango, sliced

— fresh mint

Mix together in a bowl. Enjoy!

Per serving

Calories    80cal
                   335kJ

Protein      1g

Fiber         3g

Reboot Snacks

Watermelon-Mint Bowl

Section

6.8

Ingredients
Makes 4 servings

— 1/4 watermelon, cubed

— 4 mint leaves

— 1–2 scallions (spring onion), diced (optional)

Place watermelon in bowl, top with mint leaves and scallions (spring onion).

Per serving

Calories    48cal
                   201kJ

Protein      1g

Fiber         2.5g

Reboot with Joe

Soups

Reboot Soup Recipes

Green Vegetable Soup

Section

7.1

Ingredients
Makes 4—6 servings

— 2 Tbsp (30ml) olive oil

— 2 leeks, white and light green parts, thinly sliced

— 3 cloves garlic, minced

— 1 head broccoli, trimmed to small florets

— 2 medium zucchini (courgette), cut into half moons

— 1 head spinach, roughly chopped

— 1/4 handful basil

— 1 tsp (5g) sea salt

— dash of fresh ground pepper

— 6 cups (1.5L) water

— large handful basil, chopped

Directions

1) In a large stock pot or Dutch oven, heat the olive oil over medium high heat.

2) Add the leeks and garlic and sauté for 3 minutes.

3) Add the broccoli, zucchini (courgette), spinach, basil, salt and pepper.

4) Stir and cook for 5 minutes.

5) Add the water and bring to a boil.

6) Lower the heat and simmer for 15 minutes.

7) Remove from the heat and stir in the chopped basil.

Per serving

Calories    126cal
                   528kJ

Protein      5g

Fiber         4g

Reboot Soup Recipes

Harvest Roasted Vegetable Comfort Soup

Section

7.2

Ingredients
Makes 4 servings

— 4 cups (1L) leftover roasted veggies

— 4 cups (1L) low sodium vegetable broth

— 1 large green apple, chopped

— 2 cloves garlic, 1 minced, 1 chopped

— 1/2 cup (125ml) water

— 2 Tbsp (30ml) olive oil

— sea salt and fresh ground pepper to taste

— dried basil to taste

— dried thyme to taste

Directions

1) Add roasted veggies, 1/2 cup (125ml) broth, water, to blender and puree until thick and smooth.

2) Add more water as needed to desired texture.

3) In the meantime, place olive oil in pot and heat on low–medium.

4) Add chopped garlic, stir, and then add pureed veggies.

5) Add remainder of broth and apples, increase heat to medium.

6) Simmer until apples are a little tender, about 5 minutes.

7) Ladle apples with some soup out of pot and add to blender, puree with minced garlic.

8) Return apple-soup puree to pot and stir.

9) Cover and simmer on low until heated through, approximately 8–10 minutes.

Per serving

Calories    185cal
                   775kJ

Protein      2g

Fiber         6g

Reboot Soup Recipes

Pear and Squash Soup

Section

7.3

Ingredients
Makes 2 servings

— 1 butternut squash or sugar pumpkin

— 1 Tbsp (15ml) olive oil

— 3 pears, peeled and chopped

— 1 1/2 small onions, thinly sliced

— 2 1/3 cups (570ml) water

— 3 1/3 cups (820ml) low sodium vegetable broth

— dash of sea salt

— pinch of fresh ground black pepper

— for a kick, add 1–2 tsp (5g) of yellow curry powder and 1 tsp (5g) cumin

Directions

1) Preheat oven to 375°F (190°C).

2) Cut squash in half lengthwise and scoop out then discard seeds. Place squash halves, flesh sides down in a baking dish with water and bake for 45 minutes or until tender.

3) Remove from oven and cool.

4) Peel off skin of squash and spoon flesh into a bowl then mash.

5) In a large pot/Dutch oven, sauté chopped pear and onion in olive oil for approximately 10 minutes or until lightly browned.

6) Add squash, water, broth, salt, pepper (add curry powder and cumin if including these ingredients) and bring to a boil.

7) Partially cover pot, reduce heat, and simmer 40 minutes.

8) Place approximately half of squash mixture in a blender, puree until smooth.

9) Pour mixture into a large bowl; repeat procedure with remaining squash until all of it has been blended.

10) Return squash mixture to pot.

11) Warm over low heat 3 minutes or until heated.

Per serving

Calories    290cal
                   1,214kJ

Protein      8g

Fiber         11g

Reboot Soup Recipes

Raw Carrot Ginger Soup

Section

7.4

Ingredients
Makes 2 servings

— 3 cups (750ml) carrot juice

— 1 ripe avocado

— 2 Tbsp (30ml) pure maple syrup

— 1 Tbsp (30ml) ginger, minced

— pinch of ground cayenne pepper

— pinch of sea salt

— 1/2 cup (125ml) coconut meat, optional

— 2 Tbsp (30ml) avocado or olive oil, for garnish

— 1/2 handful cilantro (coriander), chopped, for garnish

Directions

1) Puree the first seven ingredients in a blender until completely smooth.

2) Taste and adjust the seasonings if necessary.

3) Garnish the soup with a drizzle of oil and the chopped cilantro (coriander).

Per serving

Calories    234cal
                   980kJ

Protein      2g

Fiber         7g

Reboot Soup Recipes

Squash & Apple Soup

Section

7.5

Ingredients
Makes 4 servings

— 1 acorn or butternut squash or baby pumpkin

— 2 apples, peeled and sliced

— 1 small onion, diced

— 2 carrots, washed, peeled and diced

— 1 Tbsp (30ml) olive oil

— ground black pepper, to taste

— 8 cups (2L) vegetable broth

Directions

1) Roast squash (cut in half, remove seeds) place flesh side down in baking dish with 1–2 cups (400ml) water.

2) Cook at 450°F (230°C) for 40–50 minutes until flesh is bright orange and soft.

3) Sauté onion and carrot in olive oil for 5 minutes until onion is clear.

4) Add broth and apple; simmer 10 minutes until apple is soft.

5) Add squash (remove from skin).

6) Puree in blender or use hand blender.

7) Add pepper to taste.

Per serving

Calories    210cal
                   879kJ

Protein      2.5g

Fiber         5g

Reboot Soup Recipes

Sweet Potato and Bok Choy Soup

Section

7.6

Ingredients
Makes 4 servings

— 3 Tbsp (45ml) olive oil

— 1 medium onion, diced

— 2 leeks, white part only, roughly chopped

— 2 cloves garlic, minced

— pinch red pepper flakes

— 2 medium carrots, sliced into 1/4" thick rounds

— 2 celery stalks, diced

— 1 large sweet potato, peeled and roughly chopped

— 2 sprigs thyme

— 2 sprigs parsley

— 1 tsp (5g) salt

— 4 cups (1L) water

— 1 large bok choy or 3 baby bok choy, cleaned and torn in pieces

— dash of fresh ground pepper

Directions

1) Heat the oil in a large pot over medium heat.

2) Add the onion, leeks, garlic and red pepper flakes and sauté until the vegetables soften, about 3 minutes.

3) Add the carrots, celery, sweet potato, thyme, parsley and salt and sauté 3 minutes.

4) Add the water and increase the heat to high.

5) Bring the mixture to a boil, then return to a simmer and cook until the vegetables soften, about 30 minutes.

6) Stir in the bok choy and cook for another 5 minutes.

7) Stir in the pepper and any additional salt if necessary.

8) Remove the thyme and parsley sprigs and serve.

Per serving

Calories    215cal
                   900kJ

Protein      5.5g

Fiber         6g

Reboot Soup Recipes

Vegetable Soup

Section

7.7

Ingredients
Makes 4 servings

— 3 Tbsp (45ml) olive oil

— 1 large onion, chopped

— 3 cloves garlic, minced

— 3 medium carrots, chopped

— 3 celery stalks, chopped

— 3 tomatoes, chopped with juice reserved

— 1 medium zucchini (courgette), cut into half moons

— 1 handful green beans, trimmed to 1"/2.5cm pieces

— 6–8 leaves kale (tuscan cabbage) or other leafy green such as chard or bok choy, chopped into small pieces

— 6 cups (1.5L) water

— 1/2 sprig fresh thyme, chopped

— 2–3 leaves fresh oregano, chopped (or 1/2 Tbsp (10g) dried)

— 1 tsp (5g) sea salt

— dash of fresh ground black pepper

Directions

1) In a large stock pot, heat the olive oil over medium high heat.

2) Add the onion, garlic, carrots and celery and sauté for 5 minutes.

3) Add the tomatoes, zucchini (courgette), green beans, water, salt, pepper, thyme and oregano; stir and bring to a boil.

4) Reduce the heat to a simmer and cook the soup for 10 minutes.

5) Add the chopped kale or other leafy greens and cook for an additional 5 minutes.

6) Season to taste with the salt and pepper.

Per serving

Calories    185cal
                   775kJ

Protein      4g

Fiber         5.5g