Reboot with Joe Recipe Book (5 page)
Read Reboot with Joe Recipe Book Online
Authors: Joe Cross
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