Spice Roasted Veggies

Slow Carb Roast Vegetables Recipe


For those who already roast their veggies, this is just a new way to spice them up.  If you’re new to roasting veggies, you are in for a treat.  Roasting vegetables caramelizes them, bringing out their natural sweetness, and if you roast for long enough, your vegetables will turn out crispy and crunchy.  Depending on what veggies you roast, sometimes it almost feels like you’re “cheating” on your diet.

Today I roasted sweet potatoes (**Note: Sweet potatoes are not Slow Carb approved unless you’re refuelling after an intense workout and under 20% bodyfat!)

Sweet potatoes really complement the exotic spice blend in this recipe – you get a hint of salty, spicy and sweet all at once.  Plus, they’re full of fiber, nutrient dense and a much slower burning carb than white potatoes.

If you’re not at that phase in your fitness, you could try these out on cheat day for a healthy and benign cheat, or do this recipe with just about any vegetables. I’d recommend trying a mix of zucchini, onions and pumpkin.  Cauliflower is also fantastic roasted.  I let it get nice and crispy so it’s a bit like popping some potato chips.

Slow Carb Roast Vegetables Recipe
Spiced Roasted Sweet Potatoes

Serves 2-4


  • 1 t ground coriander
  • 1/2 t ground fennel
  • 1/2 t dried oregano
  • 1/2 t dried red pepper flakes
  • sea salt, to taste
  • 1 lb sweet potatoes or other veggies
  • 3 Tbs oil of your choice (I use macadamia nut oil)
  • ½ t whole coriander seeds left whole (optional)


  1. Heat oven to 425F.
  2. Use a nonstick baking tray or line a baking sheet with aluminum foil.
  3. Mix spices and oil in a small bowl.  Set aside.  I prefer to use my own freshly ground spices.  It takes about 15 seconds in a “rocket” type blender or just a minute or two with a mortar and pestle.   If you use this method, make sure to set aside some whole coriander seeds that don’t get blended.
  4. Cut vegetables into wedges or large slices. Place on the baking sheet.  Sprinkle with spice mix, olive oil, and salt.  Don’t skimp on the salt.  Toss to evenly coat and spread potatoes in one layer with space between the pieces. Before putting them in the oven, I like to toss on some whole coriander seeds.
  5. Roast for 25-30 minutes or until tender.  Flip veggies once during cooking.
  6. Serve immediately.

Spicy Slow Carb Cauliflower and Pea Curry

Spicy Slow Carb Cauliflower Pea Curry

When you get sick of eating greens on the Slow Carb Diet, this Indian inspired dish will give you a lively, but healthy break.  Cauliflower and peas are both packed with fiber and nutrients.

You can add beans, lentils, prawns or chicken to make it a full meal.  Or serve with a side of daal and chicken.

Spicy Slow Carb Cauliflower and Pea Curry

Rating: 41

Serving Size: Makes 4 side servings or two meal sized servings.

Spicy Slow Carb Cauliflower and Pea Curry


  • 1/4 cup oil
  • 2 teaspoons mustard seed
  • 1 teaspoon cumin
  • 1/2 teaspoon ginger
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 1 teaspoon turmeric powder
  • 1 teaspoon red chili powder or cayenne pepper (only use 1/4 t)
  • 1 teaspoon coriander powder
  • 1 large cauliflower, cut into tiny florets
  • 1 cup water or broth
  • 2 tablespoons lemon juice
  • 2 teaspoons salt
  • 5 ounces frozen peas
  • 1/4 cup cilantro, chopped (optional)


  1. Heat oil in large pot.  Add mustard seed. When mustard seeds start to pop, add the garlic and let cook for almost a minute.
  2. Add the onion and cook until t is translucent. Add the spices and blend well in pot.
  3. Add the cauliflower and water/broth.  Allow it to simmer for 5 minutes. Add the lemon juice, salt, and peas.  Cook until cauliflower is done, about 15 minutes.
  4. Garnish with fresh cilantro.

Slow Carb Spinach with Bacon, Garlic and Onions

Slow Carb Diet Spinach

Spinach is a staple for most people on the Slow Carb Diet, but plain old spinach all the time can get a boring rather quickly.  Here’s a quick little side dish I came up with to make the spinach a bit more enticing and possibly even the highlight of your meal.

Slow Carb Diet Spinach
Slow Carb Spinach and Bacon

Serves 2


  • 1 Tbs macadamia nut oil
  • 1 small onion,  diced
  • 2 cloves garlic, finely chopped
  • 24 oz (about 10 cups or two 12oz bags) of raw baby spinach
  • 1 cup chopped, diced bacon


  1. Heat oil in a medium frying pan.
  2. Add onions and cook until golden brown, about 5 minutes.
  3. Add garlic and cook until fragrant, 1-2 more minutes.
  4. Add bacon and continue cooking until bacon is cooked through.
  5. Add spinach in batches, and keep adding more as the spinach cooks down.  You can add as much or as little as you want.
  6. Salt and pepper to taste, and serve immediately.

Slow Carb Pumpkin and Carrot Mash

Sloe Carb Pumpkin Recipe

This is a  great side dish to serve with your Slow Carb meals, especially when you’re having company for dinner.  I was having guests over for a pork roast and wanted a side dish that could replace mashed potatoes (not an easy feat!)

I decided a pumpkin and carrot mash would give our plates some nice color, plus pumpkin is low in calories and loaded with fiber and antioxidants.

Pumpkin isn’t as common to cook with in the US as it is in Australia, but I’ve really enjoyed incorporating it into my cooking recently.  If you haven’t cooked with pumpkin before, you’ll be pleased to find it’s really easy and can be done in so many different ways.

I couldn’t find a recipe I liked so I decided to create my own and add a carrot to give it some extra sweetness.  This one turned out really well… we didn’t have a drop left at the end of the night.  Even my friend’s 4 year old was asking for seconds.

Feel free to adjust proportions if you want, or even leave out the carrots to reduce the sugar in the recipe.

Sloe Carb Pumpkin Recipe
Slow Carb Pumpkin and Carrot Mash


  • ½ a medium to large pumpkin (I use gray or kent – NOT a Halloween jack-o-lantern pumpkin.  Or you can use butternut squash, which may be easier to find.
  • 1-2 carrots, peeled and coarsely chopped
  • ½ cup of veggie broth or chicken broth
  • Sea Salt


  1. Peel and chop the pumpkin and carrot into large chunks and put in a medium-large pot.
  2. Fill the pot about an inch high with some sort of broth or stock.  You can use water in a pinch, but the mash won’t taste nearly as rich.
  3. Cover the pot and steam for about 15 minutes.
  4. Turn off heat.  Use an immersion/stick blender to blend the pumpkin and carrots into a nice mashed potato like texture.  Salt as needed.

Notes: Try adding a bit of cinnamon or nutmeg for variety.  Or add additional broth and create a soup.

Slow Carb Salad with Avocado, Garlic and Balsamic Dressing

Slow Carb Salad Recipe

I am rarely excited about salads, but this one is exceptional.  It is a great to serve as a side salad or you could add chicken (and possibly some white beans) to make it a complete meal!  The garlic and onion base to the dressing intensify the flavor quite a bit, and the avocado tones it all down with a bit of creaminess. Yummmmm.

I have no formal recipe for the salad as it was taught to me by some German travellers who stayed with me last year.  I’ve tried to capture approximate amounts, but as per my normal style of cooking, I just improvise and throw things in.  I encourage you to take this as a guide and then do the same.

Slow Carb Salad Recipe
Slow Carb Salad with Avocado, Garlic and Balsamic

About 4 servings.  

Ingredients (part 1)

  • 1 medium onion, very finely chopped (the way you’d mince garlic)
  • 2-4 cloves of garlic, depending on your love of garlic
  • 2 teaspoons wholegrain mustard
  • 2 Tbs Balsamic Vinegar
  • 1 Tbs Olive Oil
  • 2 teaspoons sea salt
  • 2 teaspoons oregano
  • 1 teaspoon freshly ground pepper
  • 2-3 medium tomatoes, finely diced
  • ½ a head of lettuce , chopped smaller than you normally would for a salad (roughly 2 cm squares)
  • 1 small avocado, diced
  • Small block of feta, about ½ palm size, diced into 1 cm squares (optional – if you’re eating cheese or on a cheat day)


  1. Gently mix ingredients 1-9 together in a medium- large bowl to create a dressing
  2. Add lettuce, avocados and feta (if you’re including cheese)

Notes: This was originally made for me with cucumbers, but I leave those out because I don’t like them.  I’ve also tried making this with cabbage instead of lettuce as it’s a bit more nutrient dense and leftovers  stay crispy in the fridge overnight even with dressing on it.