Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
Consuming fresh, organically grown and GMO-free vegetables is a cornerstone of optimal health and well-being. Since vegetables can be prepared in various ways and flavored with herbs and spices, there’s a high chance that you’ll find a veggie dish that you’ll truly love. This mouthwatering Moroccan vegetables recipe combines fresh vegetables and flavorful spices, and works as a main dish or as a side dish. It’s a good starter recipe that you can serve to family and friends if you’re interested in trying Moroccan cuisine.
If you’re looking for inspiration and want to try other ketogenic recipes that may offer impeccable health benefits, grab a copy of “The Fat for Fuel Ketogenic Cookbook” today. This resource, which is out now, is a collaborative effort between world-renowned chef Pete Evans and me, and features must-know information about the ketogenic diet, too.
Mouthwatering Moroccan Vegetables Recipe
Cook time: 15 minutes Serving Size: 4 servings
- 2 tablespoons Dr. Mercola’s coconut oil or good-quality animal fat
- 1 red onion, chopped
- 4 garlic cloves, chopped
- 1 teaspoon finely grated ginger
- 2 teaspoons ground cumin
- 1/4 teaspoon ground cinnamon
- 1 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 pinch of saffron (about 15 threads)
- 1 tablespoon tomato paste
- 1 teaspoon harissa (optional)
- 3/4 pound tomatoes, skinned, deseeded and roughly chopped
- 3/4 pound sweet potato, cut into 1-inch pieces
- 1/3 pound parsnip, cut into 1-inch pieces
- 1 large carrot, cut into 1-inch pieces
- 1/4 pound dates, pitted and chopped
- 1/4 pound green olives, pitted
- 4 cups chicken bone broth or water
- 1/2 pound fresh or frozen okra
- 1/2 pound broccoli, broken into florets
- 1/2 pound cauliflower, broken into florets
- 2 zucchini, peeled and deseeded, cut into 1-inch pieces
- Sea salt and freshly ground black pepper
- Lemon wedges, to serve (optional)
- Coriander leaves, to serve
- Coconut yogurt, to serve
- Melt the oil or fat in a large saucepan or tagine over medium heat. Add the onion and sauté for five minutes until soft. Add the garlic and ginger and cook for another 30 seconds, then stir in the dried spices and sauté for 30 seconds until fragrant.
- Add the tomato paste and harissa (if using) and cook for 30 minutes, then add the tomato, sweet potato, parsnip, carrot, dates and olives and stir to combine. Pour in the broth or water, mix well and bring to the boil.
- Reduce the heat to low, cover the pan and simmer for 30 minutes until the vegetables are tender.
- Add the okra, broccoli, cauliflower and zucchini to the pan.
- Cover the pan and cook for 15 minutes until all the vegetables are soft. Season with salt and pepper.
- To finish, serve directly from the pan or tagine or transfer to a large serving bowl. Squeeze over the lemon wedges (if using), sprinkle with the coriander leaves and serve with some coconut yogurt.
This Moroccan-Inspired Dish Is Surely Satisfying
Morocco, located in the northern part of Africa, is home to a highly diverse cuisine. Because the country is at the crossroads of many civilizations, Moroccan dishes have Arab, Berber, Moorish, French, Middle Eastern, Mediterranean-African, Iberian and Jewish influences.
Spices like cinnamon, cumin, turmeric, pepper and paprika are extensively used in Moroccan dishes, because they have been imported to the country for thousands of years. Other popular ingredients include fresh and/or dried fruits like apricots, dates, figs and raisins, as well as nuts like pine nuts, almonds and pistachios.1
These Vegetables Provide Valuable Nutrients
Having a variety of vegetables in one dish, just like in this recipe, provides you with not just a mix of flavors, but more benefits too:
Broccoli: An excellent source of phytonutrient glucosinolates, flavonoids and antioxidants, broccoli is known for its chemoprotective properties that may help combat cancer.
Plus, sulforaphane, a naturally occurring form of organic sulfur in broccoli, can prevent inflammation by reducing damaging reactive oxygen species by as much as 73 percent.2 It may act as an immune stimulant too.3
Broccoli also contains fiber that may help nourish your gut microbiome, and eventually strengthen your immune function and lower your risk for inflammatory diseases.4
Tomatoes: Tomatoes are known for their high lycopene content. According to research, lycopene can lower your stroke risk and play an important role in bone health.
Cauliflower: Cauliflower is rich in natural antioxidants such as vitamin C, beta-carotene, kaempferol, quercetin, rutin and cinnamic acid. These can help combat damage triggered by exposure to pollutants, chronic stress and more.
Okra: The high amounts of fiber in this green vegetable contribute to maintaining overall health of the digestive system.
Furthermore, vitamins A and K in okra can assist with improving vision health and providing flavonoid antioxidants, and enhancing bone strength, respectively.
Sweet potato: The beta-carotene in sweet potato, which is responsible for its bright color, can assist with eradicating harmful free radicals, supporting the immune system and reducing your risk for heart disease.5
Beta-carotene may be converted into either retinol or vitamin A by the body. The latter was shown to contribute to optimal eye health and vision.6
Parsnip: Parsnip is another good fiber source, and may help lower bad cholesterol levels and diabetes risk.
It may help improve your digestive health by allowing food to move slowly through the intestines, helping prevent constipation and other common digestive disorders.
Parsnips may also aid with lowering risk for birth defects, helping with weight management and providing an immune system boost.7
Ideally, purchase vegetables that are fresh, organically grown and GMO-free. Farmers markets and local cooperatives are good places to look for these wholesome ingredients.
A Guide to Buying High-Quality Spices
You'll need high-quality spices for this dish to be a success. You can determine you're buying good spices by looking at these qualities:8
- Color or appearance: Spices must have a uniform color. If spices have both dark and light particles, or have different colors, this may mean that they were harvested before maturity, the selection wasn’t the best or the sorting wasn’t done properly.
Good-quality spices must have a vibrant and intense color. If they look grayish or faded, it might be a sign that they have been sitting on a shelf for a long period of time. Furthermore, if you spot a lot of powder on the bottom of a package of whole spices, this can mean that these are old and have started breaking down.
- Scent: The more intense the smell, the better.
- Taste: While not all spices will taste good on their own, if you know the taste you’re looking for, you will know if you’ve found it.
Ideally, purchase whole spices and grind them yourself, not only to ensure that they retain their maximum potency and ensure fuller flavor, but also so you’ll know what you’re getting. Ground spices may contain other added ingredients such as salt, rice or flour mixed in. Furthermore, FDA regulations don’t require suppliers to list these add-ins as ingredients, and ground spices aren’t required to be free of contaminants.9
Another tip is to buy small quantities at a time. From an economic standpoint, large budget packs may seem cheaper, but unless you cook in bulk, they will likely end up stale and you won’t be able to reap what they have to offer. Don’t forget to store your spices in a cool and dry part of your kitchen. While they don’t necessarily need to be kept in the dark, remember that heat and light can break down important oils, affect the flavor and possibly degrade the antioxidants in the spices.
Finally, check the spices constantly to see if they’re still fresh. Ignore the “best before” dates — the easiest way to tell if a spice is still potent is by smelling it. A pleasant and pungent smell signals that it’s good to use. Avoid doing this with chili, though.10
Why Bone Broth Is a Known Health Booster
Homemade bone broth is a great addition to this recipe, since it adds both flavor and nutrition to the dish. Bone broth has been found to:11
Provide vitamins and minerals
Boost the digestive system
Help support joint health
Promote weight loss
Enhance sleep and brain function
Bone broth is also home to nutrients that play a role in healthy bone formation, such as calcium, magnesium, phosphorus, potassium and trace minerals. Amino acids like glycine, proline and arginine in bone broth may deliver anti-inflammatory effects too. Chondroitin sulfates, glucosamine and other compounds extracted from the boiled down cartilage have also proven to aid with reducing joint pain and inflammation.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
Sources and References
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