Module 4: Vegetables & Greens as the Star

Welcome to Module 4

Here the vegetable stops being the side dish. With high heat, patient braising, a good sauce and a little confidence, low-carb vegetables and greens become the most beautiful thing on the plate: charred broccoli with a silky tahini cream, a whole roasted cauliflower you carve at the table, zucchini ribbons dressed like carbonara, fennel and cavolo nero turned sweet and velvety, and a crisp salad with a real, herb-green dressing.

Everything is made from scratch with organic ingredients, and everything is designed for a home cook. Several recipes draw on the sauces from Module 2 (tahini sauce, green sauce, mayonnaise), so make a batch ahead. Cook with the seasons, buy the freshest greens you can find, and do not skimp on good olive oil and butter. Several recipes are plant-forward or fully vegan, and none leaves you feeling deprived.

All nutrition figures are best-estimate values, not lab values, and vary with produce size and brands. This course is about cooking.

---

Recipe 1: Charred Broccoli with Lemon-Tahini Cream & Toasted Sesame

Broccoli roasted until the tips go dark and crackly, draped in a silky lemon-tahini cream. Nobody will ask where the meat is.

Serves 4 · Active: 15 min · Total: 35 min

Per serving (estimate): 8 g net carbs · 7 g protein · 22 g fat · ~260 kcal

Ingredients (organic wherever possible)

• 600 g organic broccoli, cut into large florets with stems peeled and halved (keep florets big so the edges char before the centre goes soft)
• 4 tbsp organic extra-virgin olive oil (divided: 3 for roasting, 1 for finishing)
• 0.75 tsp fine sea salt
• 40 g organic tahini (about 2 tbsp) (the Module 2 tahini sauce works here too)
• 30 ml organic lemon juice (about 1 lemon) (plus the zest of half the lemon)
• 1 piece organic garlic clove, grated
• 45 ml cold water (to loosen the tahini)
• 1 tbsp organic sesame seeds, toasted
• 0.5 tsp organic chili flakes (optional)
• 10 g organic fresh mint leaves, torn

Method

1. Heat the oven to 230 C (450 F, fan 210 C) and slide a large, heavy baking sheet onto the middle shelf to preheat. A hot pan is what chars the broccoli. (about 10 min)
2. Dry the florets thoroughly with a clean towel. Toss with 3 tbsp olive oil and the salt until every surface is glossy.
3. Carefully pull the hot pan out, tip on the broccoli in a single layer, cut sides down where you can. It should sizzle on contact.
4. Roast 15 minutes without moving, then flip and roast 6-8 minutes more, until the tips are dark brown, nearly black in places, and the stems are tender when pierced. (about 22 min)
5. While it roasts, whisk the tahini, lemon juice, lemon zest and grated garlic. It will seize and look wrong; keep whisking while adding the cold water a splash at a time until it turns pale, smooth and pourable like double cream. Season with a pinch of salt.
6. Spread the tahini cream on a warm platter, pile the broccoli on top, then finish with the last tbsp olive oil, sesame seeds, chili flakes and torn mint.

Chef's tips

• Dry broccoli = char. Wet broccoli = steam. Pat it dry after washing, or wash it the night before and leave it to air-dry.
• Peel the thick stems: they roast sweet and tender, and are the best bit.
• Add a splash more water to the tahini if it thickens as it stands.

Variations

• Swap the tahini cream for the Module 2 green sauce or aioli.
• Finish with grated Parmesan or crumbled feta (vegetarian) for salt and depth.
• Use Romanesco or purple sprouting broccoli when in season.

Make-ahead & storage

Roasted broccoli keeps 3 days in the fridge; re-crisp in a hot oven or dry pan. Tahini cream keeps 4 days covered; whisk in a little water to loosen before serving. Fully plant-based as written.

---

Recipe 2: Whole Roasted Cauliflower with Garlic-Herb Butter & Toasted Almonds

A whole head of cauliflower, basted until golden and carved at the table like a roast. Dramatic to look at, almost no work to make.

Serves 6 · Active: 20 min · Total: 85 min

Per serving (estimate): 6 g net carbs · 6 g protein · 15 g fat · ~185 kcal

Ingredients (organic wherever possible)

• 1 piece organic cauliflower, large head (about 1 kg), leaves trimmed, core cut flat (net weight about 900 g)
• 80 g organic butter, soft (grass-fed if possible)
• 3 piece organic garlic cloves, finely grated
• 20 g organic fresh parsley, finely chopped
• 1 tbsp organic fresh thyme leaves
• 1 piece organic lemon, zest and juice
• 1 tsp fine sea salt
• 40 g organic Parmesan, finely grated (use a vegetarian-rennet cheese if needed)
• 30 g organic almonds, chopped and toasted
• 2 tbsp organic extra-virgin olive oil

Method

1. Heat the oven to 200 C (400 F, fan 180 C). Bring a wide pot of well-salted water to a boil.
2. Lower the cauliflower in, cover, and simmer 6 minutes. This pre-cooks the core so the outside does not burn before the middle is tender. Lift out and dry very well on a towel; let steam off 5 minutes. (about 6 min)
3. Mash the soft butter with garlic, parsley, thyme, lemon zest, salt and half the lemon juice into a herb butter.
4. Rub the olive oil over the cauliflower, then smear about two-thirds of the herb butter over the whole head, pushing it between the florets. Set in a snug ovenproof dish or skillet.
5. Roast 40-50 minutes, basting with the pan butter every 15 minutes, until deep golden and a knife slides into the core with no resistance. Scatter the Parmesan over the last 10 minutes. (about 45 min)
6. Rest 5 minutes. Dot with the remaining herb butter, squeeze over the rest of the lemon juice, add toasted almonds, and carve in wedges at the table. (about 5 min)

Chef's tips

• If the top browns too fast, tent loosely with foil.
• The pan butter is the sauce: spoon it over every wedge.
• Buy a heavy, tightly packed head; loose, light ones dry out.

Variations

• Spice it: rub with 1 tbsp harissa or a smoky paprika-cumin mix instead of herbs.
• Dairy-free: use olive oil and a handful of nutritional yeast in place of butter and Parmesan.
• Serve with Module 2 romesco or a pool of brown butter.

Make-ahead & storage

Leftover wedges keep 4 days in the fridge; reheat in a 190 C oven for 10 minutes or slice and pan-fry. The herb butter can be made 5 days ahead or frozen for 2 months.

---

Recipe 3: Zucchini Ribbon Carbonara

Silky ribbons of zucchini in a glossy egg-and-cheese sauce with crisp guanciale. The pasta-night feeling, entirely from vegetables.

Serves 4 · Active: 25 min · Total: 40 min

Per serving (estimate): 6 g net carbs · 22 g protein · 31 g fat · ~390 kcal

Ingredients (organic wherever possible)

• 900 g organic zucchini (courgettes), medium, firm (about 4 medium)
• 1 tsp fine sea salt (for drawing out water)
• 120 g organic guanciale or pancetta, cut in small strips (pastured pork if available)
• 1 tbsp organic extra-virgin olive oil
• 4 piece organic egg yolks
• 2 piece organic whole eggs
• 80 g organic Pecorino Romano or Parmesan, finely grated
• 1.5 tsp organic black pepper, freshly cracked (be generous; this is the dish)
• 2 piece organic garlic cloves, smashed (optional, removed before serving)
• 15 g organic fresh parsley, chopped (optional garnish)

Method

1. Use a vegetable peeler to shave the zucchini into long ribbons, turning each one as you reach the seedy core. Discard the core or save it for soup.
2. Toss ribbons with the salt in a colander over the sink and leave 15 minutes. Squeeze gently in a towel to remove the water; this keeps the sauce silky. (about 15 min)
3. Whisk yolks, whole eggs, cheese and pepper into a thick paste in a large bowl.
4. Render guanciale with the olive oil and garlic in a wide skillet over medium heat until the fat runs and the strips are crisp, about 7 minutes. Remove the garlic. Take the pan off the heat. (about 7 min)
5. Return the pan to medium-high heat, add the zucchini and toss 2 minutes, just until it wilts but still has bite. (about 2 min)
6. Take the pan OFF the heat, wait 30 seconds, then pour in the egg mixture and toss vigorously. The residual heat thickens it into a glossy sauce; add a spoon of warm water if it looks tight. Serve immediately with extra pepper, cheese and parsley.

Chef's tips

• The off-heat step is the whole trick: too hot and the eggs scramble.
• Bring the eggs to room temperature first.
• A spiralizer works, but peeled ribbons hold sauce better.

Variations

• Vegetarian: replace guanciale with a smoked-paprika and olive-oil sizzle plus toasted walnuts.
• Fold in a large handful of baby spinach at step 5.
• Make it lemon-pepper: add zest of 1 lemon to the egg paste.

Make-ahead & storage

Best eaten at once. The guanciale can be crisped 2 days ahead; ribbons can be salted, squeezed and refrigerated for 1 day. Leftovers keep 1 day and reheat gently in a pan.

---

Recipe 4: Butter-Braised Fennel with Thyme, Lemon & Parmesan

Fennel simmered slowly in butter and broth until it turns sweet, jammy and meltingly tender, then finished under a crown of Parmesan.

Serves 4 · Active: 15 min · Total: 55 min

Per serving (estimate): 8 g net carbs · 5 g protein · 17 g fat · ~205 kcal

Ingredients (organic wherever possible)

• 700 g organic fennel bulbs (about 2 large), fronds saved
• 40 g organic butter
• 2 tbsp organic extra-virgin olive oil
• 2 piece organic garlic cloves, thinly sliced
• 250 ml homemade chicken or vegetable stock, unsweetened (homemade from Module 1 if you have it)
• 6 piece organic thyme sprigs
• 1 piece organic lemon, zest and 1 tbsp juice
• 30 g organic Parmesan, finely grated
• 0.5 tsp fine sea salt

Method

1. Trim the fennel, saving the fronds. Cut each bulb lengthwise into 4-6 wedges, keeping a bit of the core on each so they hold together.
2. Heat the oil and half the butter in a wide ovenproof skillet over medium-high heat. Sear the wedges 3 minutes per side until deep golden and caramelised at the edges. (about 6 min)
3. Add garlic and thyme for 30 seconds, then pour in the stock and add the salt. Bring to a simmer, dot with the remaining butter, cover and cook gently 25 minutes, turning once, until a knife slips in easily. (about 25 min)
4. Uncover, raise the heat and cook 5 minutes until the liquid reduces to a glossy glaze. (about 5 min)
5. Scatter the Parmesan on top and grill (broil) 2-3 minutes until bubbling and flecked with gold. Finish with lemon zest, lemon juice and chopped fronds. (about 3 min)

Chef's tips

• Deep browning in step 2 is where the flavour comes from; do not rush it.
• Keep wedges flat in one layer so they braise evenly.
• The braising glaze is delicious spooned over roast chicken or fish.

Variations

• Add orange zest and a pinch of crushed fennel seed for a more aromatic version.
• Use the same method with quartered celery hearts or radicchio wedges.
• Dairy-free: use only olive oil and skip the cheese, topping with toasted pistachios.

Make-ahead & storage

Keeps 4 days in the fridge and reheats well; flavour improves overnight. Freeze without the cheese up to 2 months.

---

Recipe 5: Silky Garlic & Chili Braised Cavolo Nero

Dark Tuscan kale slow-cooked in olive oil, garlic and a whisper of anchovy until it turns velvety, with toasted pine nuts for crunch.

Serves 4 · Active: 15 min · Total: 40 min

Per serving (estimate): 8 g net carbs · 10 g protein · 20 g fat · ~250 kcal

Ingredients (organic wherever possible)

• 500 g organic cavolo nero (lacinato kale), stems removed, leaves torn (curly kale works as well)
• 4 tbsp organic extra-virgin olive oil
• 4 piece organic garlic cloves, sliced
• 0.5 tsp organic chili flakes (adjust to taste)
• 4 piece anchovy fillets in olive oil (optional; omit for vegan, add 1 tsp miso instead)
• 200 ml homemade stock or water, unsweetened
• 1 tbsp organic lemon juice
• 20 g organic pine nuts, toasted
• 40 g organic Parmesan, shaved (optional)
• 0.5 tsp fine sea salt (taste first; anchovy is salty)

Method

1. Wash the kale well. Tear leaves into wide ribbons, discarding the woody ribs. Leave a little water clinging to the leaves.
2. Warm the oil in a large, deep pan over medium-low heat. Add garlic, chili and anchovies; stir until the anchovies dissolve and the garlic turns pale gold, about 2 minutes. Do not let the garlic brown. (about 2 min)
3. Add the kale in handfuls, turning each batch until it wilts and glistens with oil.
4. Pour in the stock, cover, and braise on low for 20-25 minutes, stirring now and then, until the leaves are dark, soft and silky. (about 22 min)
5. Uncover and cook 3-4 minutes to concentrate the juices. Finish with lemon juice, toasted pine nuts and shaved Parmesan. Taste and season. (about 4 min)

Chef's tips

• Longer, gentler cooking turns kale from bitter and chewy into sweet and velvety.
• Serve in a shallow bowl with the pot juices; they are the best part.
• Great underneath a fried or soft-boiled egg, or beside grilled fish.

Variations

• Vegan: omit the anchovies and Parmesan; add 1 tsp white miso and toasted sunflower seeds.
• Add crisp bacon or chorizo for a heartier plate.
• Try rainbow chard, spring greens or collard greens; adjust braising time.

Make-ahead & storage

Keeps 5 days in the fridge and freezes for 3 months; flavour deepens overnight. Reheat gently with a splash of water.

---

Recipe 6: Crisp Gem Lettuce Salad with Green Goddess, Radish & Jammy Eggs

Sweet, crunchy little gems wearing a herb-green, creamy dressing, with creamy avocado and jammy eggs. A salad that holds its own as dinner.

Serves 4 · Active: 25 min · Total: 35 min

Per serving (estimate): 6 g net carbs · 9 g protein · 36 g fat · ~385 kcal

Ingredients (organic wherever possible)

• 4 piece organic little gem lettuces, quartered lengthwise (about 400 g)
• 4 piece organic eggs (for jammy 7-minute eggs)
• 1 piece organic avocado, ripe, sliced (about 200 g flesh)
• 100 g organic radishes, thinly sliced
• 150 g organic cucumber, shaved into ribbons
• 80 g homemade mayonnaise (Module 2), made with organic egg and olive/avocado oil (or a clean, sugar-free organic mayonnaise)
• 60 g organic crème fraîche or full-fat sour cream
• 40 g organic fresh herbs: parsley, chives, tarragon, basil, mixed (leaves only)
• 2 piece anchovy fillets in olive oil (optional)
• 1 piece organic garlic clove
• 20 ml organic lemon juice
• 1 tbsp organic extra-virgin olive oil
• 0.5 tsp fine sea salt (to taste)

Method

1. Lower the eggs into boiling water and cook exactly 7 minutes. Move immediately to ice water for 5 minutes, then peel. (about 7 min)
2. Blend the mayonnaise, crème fraîche, herbs, anchovies, garlic, lemon juice and olive oil until bright green and smooth. Season with salt and, if needed, a little water to loosen it to pouring consistency.
3. Rinse and spin the gems dry. Dry leaves are essential or the dressing will slide off. Chill in the fridge 10 minutes to crisp. (about 10 min)
4. Spoon a generous pool of dressing onto each plate. Arrange gem quarters cut side up, then tuck in the radishes, cucumber ribbons and avocado slices.
5. Halve the jammy eggs and set them on top. Drizzle with more dressing, grind over black pepper and scatter a few whole herb leaves.

Chef's tips

• Dress the plate, not the bowl: the leaves stay crunchy and the salad looks restaurant-made.
• The dressing improves after an hour in the fridge as the herbs infuse.
• Use the freshest herbs you can find; this is a salad where they are the flavour.

Variations

• Vegetarian: skip the anchovy and add a spoon of capers.
• Add flaked hot-smoked salmon or roast chicken to make it a full main course.
• Swap gems for crisp romaine hearts, endive or butterhead.

Make-ahead & storage

Dressing keeps 5 days in a jar in the fridge. Eggs peeled keep 2 days. Assemble just before eating; the salad does not keep once dressed.

---