Parmesan Vegetable Roast

Intermittent fasting Vegetable Lasangna, IIFYM

  This recipe was directly off of the popular blog The Healthy Chef.  I was completely sold on this blog when I saw that the main author Teresa Cutter was measuring vegetable quantities in kg.  This might only be because she is an Australia based Chef, but either way its pretty awesome.  She also included the awesome protein logo featured below.  Finally, Teresa is in fantastic shape.  If you are looking for high nutrient density recipes with tons of vegetables you should check out her site.  Teresa even sells a couple of awesome books about flexible dieting with her looking crazy fit on the cover.

    This recipe features a super large quantity of zucchini and eggplant which are awesome.  On top of this there is sweet potato.  Realistically, what more could you want from one dish.  There is also ricotta and parmesan, but not enough to skew the macros toward fat.  At 60% carbohydrate, 15% protein and 25% fat the dish is what you would expect from something with nearly 4 pounds of plant food.  One awesome thing about this dish is that it is packed with nutrients and flavor.  Personally I am excited. 

intermittent fasting protein

intermittent fasting protein

Image Credit: The Healthy Chef



1 kg zucchini
1 kg eggplant (3 – 4)
1 kg sweet potato
4 red capsicum
¼ cup pesto
1 quantity smashed tomato sauce
100 g baby spinach leaves
500 g good quality ricotta cheese, firm deli style or your choice of White Sauce
30 g Parmesan Cheese, finely grated1 kg zucchini


1) Preheat oven to 180 C.
     Slice zucchini into ribbons on a mandoline then place on a single layer onto a baking tray lined with baking paper.
     Roast for 10 minutes or until the zucchini has lightly softened then remove and set aside.

2) Slice eggplant lengthways 5 mm thickness.
     Place onto a baking tray in a single layer and lightly brush with olive oil.
     Season with a little sea salt and roast in the oven for 30 minutes or until golden and soft. Remove and set aside.

3) Thinly slice sweet potato with the skin lengthways on a mandoline as thin as possible to form delicate orange    wafers.

 4)  Lay onto a baking tray and lightly brush with olive oil.
      Sprinkle very lightly with a little cinnamon and sea salt and roast for 30 minutes or until softened and delicious.   Remove and set aside.

5)  Half the capsicum and remove the inner core.
      Lay skin side up on a baking tray and roast in the oven for 20 – 30 minutes or until softened and golden.
      Remove capsicum from the tray and place into a bowl then cover with a tea towel – this processs will allow the skin   to be removed easily.
After 30 minutes, remove the skin from the capsicum and set aside.

6)  To Assemble Lasagne
      Spoon 1 cup of the smashed tomato sauce over the base of the baking dish.
      Lay over 1/3 of the roasted sweet potato over the base.

 7) Top with ½ the zucchini and spread over 2 tablespoons of pesto followed by a few handfuls of baby spinach.
      Lay over eggplant and spread over one cup of smashed tomato sauce.
     Lay over all the roasted peeled, capsicum.

 8) Repeat with another layer of sweet potato, zucchini, pesto, spinach, eggplant and tomato.
      Finish off with the last layer of sweet potato.
      Blend the ricotta until smooth – Add ¼ cup of water if needed to form a smooth creamy white sauce.
      Spread over the top of the lasagne and lightly sprinkle with Parmesan.
      Bake For 40 – 45 minutes in a preheated 180 C oven or until golden and hot.
      Serve with a leafy green salad and more smashed tomato sauce enjoy.


 Nutrition Info:

parmesan vegetable intermittent fasting, IIFYM

parmesan vegetable intermittent fasting, IIFYM