Here is a very easy and simple meal we had on a Sunday night. I love the ginger cooked in with the beef. It gives a nice and subtile flavour that is a little different.

Roasting broccoli, cauliflower and capsicums are a lovely way to eat them. They keep there colour and have a much nicer flavour than steaming.

I had never heard about the ''Slow cook movement'' until last Saturday. Fleur Sullivan was speaking in Glenorgy about her life (she wrote the book ''Fleur'' and has owned and still does restaurants.)

Here is one part about this movement taken from http://www.wikihow.com/Get-Started-in-the-Slow-Food-Movement

Get cooking. That's right. Stop buying the pre-made selection and start pulling out your recipe books. Look for family heirloom recipes passed down through the generations; many of us can recall delicious meal occasions prepared by family members, or even by ourselves before the need for speed overtook us. Be careful about your recipe choices, however. The fancy cookbooks might call for ingredients that need to be imported from many thousands of miles away; avoid these and favour recipes that let your local produce take centre stage, including veggies and fruit from your own garden.

Pot Roast Beef and Vegetables with Colour Recipe

1 large piece of beef - bolar, rump or top side roast

1 onion - quartered

4 cloves or more of garlic - smash them.

fresh ginger - 5 cm chopped or more with the skins on

1 cup water

Method

1 - Brown your beef in a fry pan before placing it in the slow cooker.

2 - Place all the above ingredients into a slow cooker or a heavy base pot.

3 - Cook on low or high until tender in the slow cooker, or low in a pot.

4 - Once cooked, poor the liquid into a pot and reduce slightly and then thicken with a little cornflour mix with cold water.

Taste and season.

Vegetables - enough for your family

Broccoli - cut into florets

Cauliflower - cut into florets

Capsicums - sliced

Sweet potatoes - Leave whole with skins on

Coconut oil

Himalayan salt and pepper

Method

Oven 180 c

1 - Place the sweet potatoes in the oven bake until tender.

2 - Mix and place the coconut oil, broccoli, cauliflower and capsicums in the oven on a tray 20 minutes before the sweet potato is ready. Bake until cooked and with a little colour.