Eggplant Zucchini & Potato

eggplant zucchini & potato

Eggplant Zucchini & Potato 


I love the flavours of eggplant, zucchini & potato and this recipe highlights the textures and the tastes of these unique veggies. Try my recipe for yourself, packed with spice and flavour for you too.  It’s an Indian and Aussie spice inspired dish and so delicious, great with a side of grains, rice, or as a side with any braised meat or white fillet of fish, hey presto dinner’s ready!


1 huge zucchini (4 -6 smaller sized)

1 huge eggplant (2-4 smaller sized)

5-6 potatoes

1 Spanish onion

3 cloves of garlic

1/4 cup olive oil (EVOO)

4 cloves

4 peppercorns whole black

4 tsp cumin spice ground

2 tsp turmeric powder

2 tsp medium curry powder

2 tsp ginger powder

2 tsp coriander seed ground

1 tsp lemon myrtle leaf ground

1 tsp fennel seeds

Sea salt to taste 1 tsp

1 cup filtered water

Just when you think, it’s all Indian, an Aussie spice Lemon myrtle gets to play an important role in creating this unique dish.

Chop all the ingredients into chunks evenly, finely dice the onion, and mince or finely chop the garlic, easy and ready for this dish.

Heat oil in a deep walled fry pan, when hot add the cloves, peppercorns, then the remaining spices to combine. Next the onions and garlic till all spices coat and well combined, add the zucchini first allowing all the spices to fully combine, next the same with the eggplant, stir and toss well together, finally the potatoes spread evenly through and add the filtered water, the veggies will be just almost half way to 3/4 submerged, bring to the boil on high heat, once bubbles begin to appear, drop the temp down to low, put the lid on the pan and allow to simmer for a further 30 mins.

The zucchini will start to break down and become part of the self saucing process, just keep a check on the potatoes as they should not get mushy, but remain in tact and be perfectly cooked through. Once they are cooked through, remove the lid from the pan and allow the liquid to reduce and intensify in flavour, check the sauce from time to time and when it’s got that flavour that’s yummy and creamy in texture is when you can turn the heat off, pop back on the lid and allow to sit for a while in the pan. This is where the flavour just becomes a melt in the mouth sensation ready to prepare a plate and enjoy!

This can be served with brown organic rice or crusty bread for any vegetarian, or aside dish with a fillet of white fleshy fish or braised meat. It not only tastes amazing, it’s aroma is beautiful  throughout the kitchen.


This is my version of rustic home cooked light and easy whole food 🙂

eggplant zucchini & potato

Eggplant Zucchini & Potato

Coconut Flour – Coconut flour and Banana Pancakes recipe

Coconut flour sourced from the all natural coconut fruit

Coconut flour sourced from the all natural coconut fruit

The properties of coconut flour are so different from wheat flour that it is impossible to use as a wheat flour substitute. Researchers found they were able to use it with standard recipes by replacing 20 percent or less of the wheat flour with coconut flour,
but if much more than 20 percent is used in any recipe, the result will be a complete baking disaster.

Coconut flour is a good idea, but impractical as a wheat substitute using standard wheat recipes.

Coconut flour has several desirable characteristics that make it a promising bakery product with a good source of a variety of nutrients, including protein and contains about 10 to 12 percent protein, which is the same as whole wheat flour.

It is also an excellent source of dietary fibre, coconut flour has nearly five times as much fibre as whole wheat flour and more than twice as much as wheat bran.
Another benefit of coconut flour is its mild taste. You think that it might taste like coconut, but it doesn’t, it is nearly tasteless.
It takes on the flavour of the other ingredients used in the recipe such as lemon, strawberry, or chocolate, but if you want the coconut taste you can add shredded coconut or coconut flavouring just as you would with wheat flour.

The primary benefit of coconut flour is it’s complete absence of gluten.

When I learned about the existence of coconut flour I immediately felt sure this would alleviate some of the allergies that wheat products made me feel, and the sensitivity to gluten overdosing in most products can’t be good for anybodies health condition,

and I love to have an alternative to wheat flour. Changing things up a little.

But where are the recipes available… No one really knows how to use coconut flour effectively. I could replace a small portion of wheat flour in recipes, but that doesn’t help with allergies to wheat, it’s hard to avoid all wheat and gluten nowadays as it’s everywhere in everything. I don’t think this is a balanced diet and should somehow be avoided so as to not overdose on wheat.

I started out by taking standard wheat recipes and adjusting the ingredients and substituting coconut flour for the wheat, and found the coconut flour is a delicious low carb, gluten free alternative to wheat, high in fibre, it’s naturally low in digestible carbohydrate, and low carb,…. and low sugar version recipes work well, and I didn’t feel cramps in my stomach after eating baked goods. 

Coconut flour was not packaged and sold to every food store when I started looking around for it, but now virtually every health food store stocks it, 
which is great news for all gluten intolerant foodies or celiacs as it’s use to make a variety of gluten free and low carb recipes.

Coconut flour recipes are so simple, you simply combine the ingredients – generally coconut flour, eggs, and oil in a bowl, mix and bake, no kneading, rising, or special treatment and no need to add multiple flours, dough conditioners, gums, and other ingredients making baking more natural than ever, and so easy to bake gluten free goods using coconut flour other than wheat flours.


See for yourself, coconut flour, enjoy!

Try this…

Coconut flour and Banana Pancakes recipe

Servings: 8
Preparation Time: 15 minutes

3 eggs
1/2 cup mashed or chopped banana
1/4 teaspoon vanilla extract
1/2 tablespoon ground cinnamon
2 tablespoons honey
2 tablespoons coconut flour
coconut oil
Add optional – dried blueberries, walnuts, or coconut flakes.

Let rest for about 5 minutes, allows the coconut flour to thicken the batter.

Pour batter onto pan or griddle, first side about 4-6 minutes depending on griddle heat, bubbles appear,
it’s time to flip when pancakes start to look matte and no longer looks like raw batter. At this point they are ready to be
flipped, about another 2 minutes or so, done.

Coconut Flour Banana Pancakes

Coconut Flour Banana Pancakes