Carb Dishes

COOK LIKE
P R C O A C H I N G P R S E N T S
A BOSS • HEALTHY RECIPE E-BOOK •
EAT FOR ENERGY

SIMPLE AND
DELICIOUS CARBOHYDRATE
REIPES FROM THE KITCHEN
OF NUTRITION & HEALTH
COACH PETER ROBERTS
W W W . P E T E R R O B E R T S C O A C H I N G . C O M
HI, I'M I know the prospect of planning, shopping, and
Coach
cooking every damn day can seem really
daunting... but the simple truth is that it's what
you've got to do if you want to look great, feel
Peter
energised, and live life your best possible life.
I'm pumped to share this go-to collection of my
personal favourite quick, simple & tasty
recipes... they're what my family and I enjoy on
the reg. I hope these ideas help make meal
time a whole lot easier at your house.
Happy cooking! And don't forget to cook
enough for plenty of leftovers!

CARBOHYDRATE DISHES
Carbs are important energy source and
should be included at every meal to
help you feel satisfied. Just remember
what a portion size looks like - that's
one cupped hand of carbs per meal for
a women and two for men - because
it's pretty easy to over indulge with
these delicious recipes!
Overnight
1/2 cup rolled oats (not quick oats)
3/4 cup milk (I used coconut)
Oats
1/4 cup yogurt (I used natural Greek)
1 tbs chia seeds
1/2 scoop your favourite protein powder
flavourings of your choice
Ingredients to Add:
(the possibilities are endless!) 1. Layer all ingredients into a glass jar.
cinnamon, ginger, honey, maple
syrup, dates, dried cranberries, 2. Pop in the fridge overnight.
cacao powder, grated apple
fresh or frozen berries, sliced 3. Stir, and eat.
banana, almond butter, peanut
butter, pumpkin butter, shredded NOTE: Don't be afraid to cover your oats with the
coconut milk - the oats will soak it up! And if you need
more protein, add a full scoop plus another 1/4
NOMADIC | 24
cup of milk.
SIMPLE STAPLES
Rice
Rice is the main carb I like to eat. I prefer jasmine rice
made in a rice cooker, which you can buy cheaply at any
store that sells kitchen appliances. Follow packet
directions for best results.
Rice Noodles
Rice vermicelli are thin rice-flour noodles common in
Chinese, Thai, Vietnamese, and other southeast
asian cuisines. They’re a great substitute for rice and
are often used in stir-fries, soups, spring rolls, and
salads. Simply add them to your protein and/or
veggie recipes by boiling them according to packet
directions.
NOMADIC | 24
FAMILY FAVOURITE
Coconut
Rice With
Black Beans
1 tbs butter
small onion, finely chopped
1 cup uncooked jasmine rice
3/4 cup coconut milk
1 cup water
1 pinch ground nutmeg
½ of a (16 ounce) can black beans, rinsed and
drained
1. Stir in the onion and cook in butter until it’s softened

and turned translucent, about 3 minutes.
2. Add the rice and stir until coated with the butter.
3. Pour in the coconut milk and water. Season with

nutmeg.
4. Stir in the black beans.
5. Bring to a boil over high heat, then reduce heat to

medium-low, cover, and simmer until the liquid
has absorbed and the rice is tender, about 18 minutes
Baked
Potatoes
1 medium-to-large russet potato,
scrubbed clean of any dirt
Olive oil or melted butter
Kosher salt • Freshly-cracked black
pepper
1. Heat oven to 450°F. Line a baking sheet with

parchment paper/aluminium foil, or just set the
potatoes directly on the oven racks.
2. Using a dinner fork or a small paring knife, poke the

potato multiple times on all sides. Bake for 25
minutes, then remove from oven.
3. Brush the outside of the potato with olive oil or

melted butter until it is completely coated on all sides
and sprinkle with a generous pinch of kosher salt and
black pepper.
4. Return to oven and cook for another 20 minutes,

turning the potato halfway through (after 10 minutes)
so that it can bake evenly on all sides. Check for
doneness by squeezing the potato (using an oven mitt
since it’s a hot potato!). If the insides are soft and
give under pressure, remove the potato from the
oven. Otherwise, continue cooking in 5-minute
increments until the potato is done.
5. Cut down the middle of the potato, and squeeze to

open it. Serve with your desired toppings... I like
butter and diced chives or green
N O M Aonion!
DIC | 24
Cinnamon 2 large sweet potatoes
2 - 3 tsp cinnamon
Sweet
1 - 2 tsp flaked sea salt
2 - 3 tsp coconut oil
Potatoes
1. Pre-heat your oven to 385°F.
2. Dollop the coconut oil onto a baking tray and

place in the oven to heat.
3. Peel your sweet potatoes and cut into bite

sized chunks. Season with cinnamon and sea
salt. Mix to coat evenly.
4. Bake for 35 minutes. Flip. Bake for another 15

minutes.
NOMADIC | 24
Baked
Plantain
1 ripe plantain
2 tbs coconut oil
flaked sea salt
1. Pre-heat oven to 385°F.
2. Peel your plantains and slice widthwise on a

diagonal.
3. Scoop the coconut oil onto a baking tray and melt

in the oven for 2 minutes.
4. Sprinkle sea salt over the melted oil.
5. Arranged the sliced plantain in a single layer over

the baking sheet and place in the oven for 20
minutes.
6. Flip and bake for another 10 - 15 minutes. Enjoy

hot from the oven!
NOMADIC | 24
Pea & Potato
Salad With
Green Tahini
Dressing
Wash and/or peel whichever delicious potatoes you
have on hand and cut them into bit sized pieces.
Fill a pot with cold water, add in the potato pieces,
and sit on the burner to simmer away.
When the potatoes are almost tender, add some
frozen peas into the pot. I like a potato to pea
volume ratio of about 2:1.
The peas only take a minute or two to cook. Drain
and return the contents to the pot to cool while you
blitz all the dressing ingredients together in your
food processor. Then simply dress and serve!
Green Tahini Dressing

Makes about 500ml of dressing, so you'll have plenty
left over for your next salad or as a topping on a burger!
1 cup tahini
juice of 1 lemon
1 tsp honey
1 tsp apple cider vinegar
1 cup fresh parsley & dill sprigs, lightly
packed
1/4 tsp sea salt
1/4 tsp ground black pepper
1/4 cup warm water
1 garlic clove
Black Bean Stew
1 tablespoon olive oil
4 garlic cloves, minced
1 teaspoon chilli powder
2 cans diced tomatoes in juice
2 cans black beans, rinsed and drained (Or 3 cups
of dried beans once they've been rinsed and
drained... you'd have to cook these till soft before
making the rest of the stew.)
2 cups reduced-sodium chicken broth
1 cup fresh or frozen corn kernels
a pinch of coarse salt and ground pepper
shredded leftover chicken (optional)
1 tablespoon fresh lime juice, plus lime wedges for
serving
diced avocado and sour cream or yogurt for
garnish
1. Put a large pot on medium heat, add oil and garlic.

Stir for 2 minutes.
2. Toss in all the other ingredients. Bring to a boil and

simmer for 10 minutes.
3. Ladle into bowls, top with fresh lime, avocado, and

sour cream or yogurt if you enjoy dairy.
NOMADIC | 24

Carb Dishes

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COOK LIKE

A BOSS • HEALTHY RECIPE E-BOOK •

EAT FOR ENERGY

REIPES FROM THE KITCHEN

OF NUTRITION & HEALTH

COACH PETER ROBERTS

daunting... but the simple truth is that it's what

you've got to do if you want to look great, feel

I'm pumped to share this go-to collection of my

personal favourite quick, simple & tasty

recipes... they're what my family and I enjoy on

the reg. I hope these ideas help make meal

time a whole lot easier at your house.

Happy cooking! And don't forget to cook

enough for plenty of leftovers!

1. Stir in the onion and cook in butter until it’s softened

3. Pour in the coconut milk and water. Season with

4. Stir in the black beans.

5. Bring to a boil over high heat, then reduce heat to

1. Heat oven to 450°F. Line a baking sheet with

2. Using a dinner fork or a small paring knife, poke the

3. Brush the outside of the potato with olive oil or

4. Return to oven and cook for another 20 minutes,

5. Cut down the middle of the potato, and squeeze to

2. Dollop the coconut oil onto a baking tray and

3. Peel your sweet potatoes and cut into bite

4. Bake for 35 minutes. Flip. Bake for another 15

1. Pre-heat oven to 385°F.

2. Peel your plantains and slice widthwise on a

3. Scoop the coconut oil onto a baking tray and melt

4. Sprinkle sea salt over the melted oil.

5. Arranged the sliced plantain in a single layer over

6. Flip and bake for another 10 - 15 minutes. Enjoy

Green Tahini Dressing

1. Put a large pot on medium heat, add oil and garlic.

2. Toss in all the other ingredients. Bring to a boil and

3. Ladle into bowls, top with fresh lime, avocado, and

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