Paleo Spaghetti Bolognese

Paleo Spaghetti Bolognese

Pasta is immediately in the collimator when removing gluten from his diet. Or, do go too fast and throw baby out with the bathwater, as some pasta sauces (bolognese, pesto) are by definition paleo!

It is therefore quite possible to eat, as long as you find a reputable replacing the spaghetti, which is why I present today a spaghetti bolognese paleo recipe, based on the aptly-named " spaghetti squash. "

Quantities are for 2 people.

Preparation: 10 min

Cooking time: 20 min

Ingredients

• Spaghetti squash 1 medium size
• 1 onion
• 1 carrot
• 200g ground beef (or 2 chopped steak)
• 1 can of tomato paste (500g)

Preparing spaghetti squash

Spaghetti squash is easy to find on the market in the fall. She has the distinction of being stringy and therefore can be scraped (when cooked) in long spaghetti.

For two beautiful plates of spaghetti, follow these instructions:

1. Cut your squash in the lengthwise
2. Put the squash in the microwave on high for 10 minutes.
3. Test with a knife cooking (the knife must penetrate easily). If the squash is not cooked, put it back in the microwave for every 1 minute
4. When the squash is cooked, scrape with a fork in the direction of the length, as in the following picture:  
   
5. Make then the plates with spaghetti obtained

Preparing the sauce

1. Finely chop the onion and fry in a pan until it begins to be translucent
2. Rapped carrot and mix with onion on fire. Let simmer.
3. Add the ground meat and mix everything well
4. Finally cover with the tomato puree
5. Serve hot!

Serving suggestion: you may like the image at the top of the article, add an egg yolk ... it's delicious.

Truffles Chocolate Almond Paleo

Truffles Chocolate Almond Paleo

In this time of celebration, I propose to revisit a classic: the chocolate truffle paleo!

A reader of the blog pointed out to me that all my recipes contained coconut: what do we do if we do not like the taste?

Another reader blew me it is not always necessary to resort to "weird" ingredients (that is to say, not easily find-able: coconut oil , coconut flour, etc.).

So for those truffles, no coconut oil, and only a bit special ingredient: almond butter. If you do not have trade, it is very easy to make homemade from almonds.

These truffles can be served at the end of a good Christmas meal with coffee or tea.

The recipe provides a dozen truffles.

Preparation: 15 min

Refrigeration: 2 hours minimum

Ingredients

• 2 large tablespoons of almond butter
• 2-3 tablespoons of coffee
• 1 teaspoon honey (eg. acacia honey, very fragrant)
• Half a teaspoon of vanilla extract or orange flower water
• 50 grams of dark chocolate (74%)
• 1 pinch of salt

Preparation

1. In a bowl, mix the almond butter, coffee, honey, and vanilla extract (or orange blossom).
2. Make small balls in the palm of your hand, and place them on a baking sheet covered with parchment paper.
3. Melt the chocolate in a double boiler, and when it is creamy, dip them almond balls. You can use it for two teaspoons or a toothpick.
4. Place the truffles and formed on the baking sheet, and refrigerate for at least 2 hours.
5. Present these almond chocolate truffles in these little boxes made of paper (like the picture at the top of the article), and enjoy!

Paleo Pad Thai noodles of zucchini recipe

This week I offer another exotic Recipe: Paleo Pad Thai noodles with zucchini.

The Pad Thai is one of the most famous dishes of Thai cuisine, though it is not exactly paleo since traditionally prepared with rice noodles.

The solution? The "noodles" of zucchini, which serve to support the dressing and have the advantage of being very low in carbohydrate.

Preparation: 15 min

Cooking time: 15 min

Ingredients

• 2-3 zucchini
• 1 onion
• 2 cloves garlic
• A bit of fresh ginger
• 1 tablespoon cider vinegar
• 3 tablespoons almond butter
• 1 tablespoon hot sauce
• 1 tablespoon fish sauce
• The juice of one lime
• Salt and pepper

Preparation

1. Cut the onion, garlic and ginger into small pieces
2. Using a vegetable peeler, make large zucchini slices in the direction of the length. If you are patient, cross-check in the lengthwise to make them narrower
3. In a large skillet, melt the fat over medium heat (the coconut oil is well suited to the recipe) and cook the onion, garlic and ginger
4. Then add the cider vinegar, the fish sauce, hot sauce, lemon juice, almond butter, salt and pepper, and mix well
5. Finally add the "zucchini noodles", stir and cook for 10 minutes over low heat. Zucchini should be cooked but stay crunchy (al dente)
6. Serve hot with a protein (meat or fish)

Note: If during cooking the sauce becomes too thick, you can add a little water to dilute it.

Paleo Protein Muffins

Paleo Protein Muffins

That's the kind of simple and effective recipes for Sundays history to have protein units ready during the week, and so save time.

I eat these muffins breakfast paleo or snack after a strength session (bodybuilding, crossfit, ...).

Many variations are possible, adding seasonal vegetables including (in my case, I had eggplant, I took the opportunity to "pass").

Preparation: 15 min

(Oven): 20 min

Ingredients For a dozen muffins:

• 3 eggs
• 200g minced beef
• 10 cl tomato coulis
• 1 onion
• Salt, pepper, herbs (to taste)

Preparation

1. Preheat oven to 180 ° C.
2. Cut the onion, saute in the fat of your choice (duck fat, ghee, coconut oil).
3. When the onion starts to become translucent, add the meat.
4. Using a wooden spoon, "break" the meat so that it blends well with the onions. When the meat is no longer pink, remove it from the heat, and set aside in a bowl.
5. In a separate bowl, beat the eggs and add the tomato sauce. Season to taste.
6. Fill each muffin cup meat halfway up (home this corresponded to a small spoon, but you need to adjust depending on the size of your muffin tins). Top up with the beaten eggs.
7. Bake for about 20 min. Remove the muffins when the tip of a knife comes out clean.
8. These muffins are portable, so they are perfect if you eat at the office for example!

Top 10 Best Paleo Foods

Top 10 Best Paleo Foods

All foods are not equal in the Paleo diet and certain foods have more nutritional properties than others. We will see in this section a selection of 10 foods that have retained our attention.

Food # 1 - Salmon (Natural)

Salmon is considered a fatty fish although its content in lipids (fats) varies depending on the species. The impact of the consumption of fatty fish on reducing the risk of cardiovascular disease and coronary heart disease mortality is now unanimity among researchers.

Studies have also shown that people consuming more fish experienced less depression and had less risk of Alzheimer's disease.

Other studies have shown a positive link between the consumption of fatty fish and reduced incidence of arthritis. The American Heart Association (AHA) recommends that healthy adults eat at least two fish meals per week (mostly from fatty fish) to take advantage of their health effects.

Food # 2 - Beef (Grass Fed)

Beef is nutritious red meat can be part of a healthy diet. It contains vitamins (especially B vitamins) and several minerals present in large quantities (zinc, iron, copper).

People do not consume beef or other red meat should pay particular attention to the daily integration of meat alternatives to their diet to ensure that their needs these vitamins and minerals are met.

Food # 3 - Almonds

The benefits of almonds are many. Indeed, they act on blood cholesterol and thus allow to reduce by 45% the risk of developing cardiovascular disease or hypertension declare when consumed in sufficient quantities.

Furthermore, the high concentration of vitamin E in almonds confers antioxidant properties that help protect cells against aging. They are rich in magnesium and protein.

Almonds also help fight against diabetes and cognitive decline.

To enjoy the benefits of almonds, the ideal is to eat at least a dozen a day.

Food # 4 - Eggs

The egg is made ​​of high biological value proteins. Proteins are used primarily to train, to repair and maintain healthy tissue, such as skin, muscles and bones. They are also used in the training of digestive enzymes and hormones. The proteins in the egg are called complete, because they contain the nine essential Amino acids in the body, and, in optimum proportions. Indeed, the quality of the egg protein is as used as a reference food for assessing the quality of other food proteins. Note that the Amino acids are called essential when the body can not produce them. So they must come from food.

Eggs are an excellent source of selenium. This mineral works with a major enzyme antioxidant, preventing the formation of free radicals in the body. It also helps to convert the thyroid hormone in their active form.

It is also found in the eggs of Vitamins B2, B12. Be careful though not to consomemr too, up to 6 a week.

Food # 5 - Blueberries

In recent years, much research has been published on the relationship between the consumption of berries, including blueberries, and a reduced risk of cancer and cardiovascular and degenerative diseases.

In the 1980s, a series of observational studies in which they had treated patients with diabetic retinopathy have produced positive results. In an essay published in 1989, Italian researchers reported having braked, in 48 of the 50 subjects treated, the progression of the cataract using a standardized bilberry extract and vitamin E 5. However, these data do not confirm the effectiveness of bilberry and blueberry in terms of prevention and treatment of various eye disorders.

Food # 6 - Seaweed

In recent years, studies have shown that our intake means ode i was too low. Iodine proves to be a powerful fighter against cancer.

It is commercially fresh seaweed salad, which are rich in iodine and you are advised to consume occasionally.

Iodine is also very useful in the treatment of hyperthyroidism, which also helps fight against obesity.

Food # 7 - Coconut oil

Coco nut oil is a food that is richest in Lauric acid, which helps boost your immune system.

The lauric acid found in coconut is also present in breast milk and is in the process of strengthening the immune system of the baby.

There are also studies that are made on the processing of Lauric Acid Monolaurin which was used to treat patients with HIV, the result seems fairly promising.

The coconut oil also increases the body's ability to convert long chain fatty acids! Good news for those looking to lose weight.

Food # 8 - Cherries

Cherries are known for their anti-inflammatory properties.
They are recommended for people with arthritis, arthritis is an inflammation of joint tissues.

A recent study also showed that cherry juice before a workout possible to increase the muscle recovery process after exercise. Probably due to its anti-inflammatory abilities.
You can consume the juice form, but eating them as fruit.

Food # 9 - Kiwi

What is the fruit that has the most vitamin C? Orange? Well no! It is indeed the Kiwi!

This super fruit are not sufficiently consumed in our diet as it is filled with Vitamin C, Vitamin E also.

You never quite recall the role of vitamin C in the proper functioning of our Immune System as well as Vitamin E is an excellent antioxidant that helps fight against free radicals, often associated with chronic diseases.

A final benefit is that Kiwi is rich in fiber.
 

Food # 10 - Dark Chocolate
 

Cocoa contains a mixture of antioxidants and Flavonoids that improve the functioning of your heart and lower your blood pressure. It also reduces the risk of blockages in the arteries.

These same Flavonoids are found in fruits, wine, vegetables, coffee and are anti-inflammatory.

Consume with moderation! Not more than a few square per day and 70% cocoa minimum.

Paleo Chicken Curry Recipe

Paleo Chicken Curry Recipe

The chicken curry is always accompanied by rice pilaf or couscous, in this version we are going to prepare the paleo accompanied only by vegetables, a dish full and tasty.

Ingredient

• 800 grams of chicken breast
• 1 leek
• boiling water to taste
• 1 green pepper
• a pinch of salt
• curry to taste (about 2 tablespoons)
• 1 apple
• extra virgin olive oil to taste
• 2 zucchini
• 2 carrots

PREPARATION

Cut the chicken into small pieces and set aside. Cut the apples into small pieces and set aside.

Wash and clean the carrots and zucchini and then cut them into pieces.

Wash and slice the leek and finally wash and cut into small pieces also the green pepper.

In an iron skillet heat slightly l 'oil over low heat and add the chicken pieces.

Sauté over low heat for 15 minutes. Season with salt and add a tablespoon of curry powder. Mix well and when the chicken reaches a nice amber color, remove from the pan and set it aside. 

On the bottom of browning, wilting leek over low heat, then pour a little 'of boiling water, add the chicken pieces, carrots, zucchini and bell pepper. 

Continue cooking if necessary adding a ladle of boiling water or vegetable broth and cook for 5 minutes.

Add the pieces of apple, salt and put another spoonful of curry.

Continue cooking for another 20 minutes, adding when needed vegetable broth or boiling water.

Two minutes before the end of cooking, add another tablespoon of curry.

Serve the chicken curry hot.