When you think of a Cubano, or Cuban Sandwich, you probably think of some combination of flavorful pork, Swiss cheese, pickles, and mustard on bread, grilled until the layers meld into a salty, tangy, warm pork and cool pickle flavor bomb. This Keto Cubano Sliders Recipe gives you the Cuban Sandwich experience you crave without messing up your carb count.
Cuban Sandwich Sliders are versatile, and if you make the pork and bread ahead, you can throw them together for any occasion. Virtual learning with the kiddos? Throw them together for a lunch that makes everyone happy. Having your quarantine pod squad over for a late summer get-together before the fall chill sets in? Cubano Sliders will be a hit with everyone. Weeknight dinner? Serve sliders along with your big-ass salad and call it good.
A few tips:
- The sandwich bread linked in the recipe browns very nicely in a pan or on a griddle. When pressing the sandwich, use a heavy pot or pan and maintain pressure until it’s time to flip the sandwich over.
- You can use pork tenderloin instead of the pork butt (shoulder) if you’d like, but will need to adjust cooking time since the cut is thinner and leaner than the shoulder.
Ready to get started?
Keto Cubano (Cuban Sandwich) Sliders Recipe (Gluten Free)
Time in the kitchen: 2 hrs 2o min, including 2 hrs hands-off roasting time
For the Pork:
- 2 lbs. boneless pork butt (shoulder roast)
- 2 Tbsp. avocado oil
- 4 garlic cloves
- Juice from 1/2 lime
- Juice from 1/2 orange
- Zest from 1/2 lime and orange
- 1/2 Tbsp. cumin
- 1/2 Tbsp. oregano
- 1 tsp. coriander
- 3/4 tsp. salt
- 1/2 tsp. garlic powder
- 1/4 tsp. black pepper
- 2 cups chicken broth
For the Sandwich:
- 8 slices sliced ham
- 4 slices swiss cheese, cut in half
- 8 pickles
- Dijon mustard
- 1 Batch Keto Sandwich Bread
- 1 Tbsp. butter
In a bowl, combine half of the oil, lime juice, orange juice, lime and orange zest, cumin, oregano, coriander, salt, garlic powder and black pepper.
Pour it all over the pork butt and place it in the fridge for 1 hour. Preheat your oven to 325 degrees. Heat a dutch oven over medium heat with the remaining oil. Once hot, add the garlic and stir until fragrant. Remove the pork from the marinade and place it in the pot. Allow the meat to sear for about 2 minutes on both sides. Pour the marinade into the pot as well as the chicken broth. Bring the liquid to a boil and then reduce the heat to a simmer.
Cover the pot and place it in the oven for about 2 hours. At this point, flip the meat over and cook for an additional 30-45 minutes, or until you can shred the pork. Shred the meat and place the pot back into the oven uncovered and increase the oven temperature to 375 degrees. Allow the pork to roast for about 30 minutes, or until some of the liquid has evaporated and the meat is tender. Set the meat aside.
Prepare your Keto Bread in a loaf pan and bake according to the instructions. Slice your Keto sandwich bread into 16 slices (or for a thicker bread, cut into 12 slices). Take two slices for your first sandwich. Spread a little Primal Kitchen Dijon or Spicy Mustard on one side, and then top with the pickles, ham, and a little of the shredded cuban pork. Place the Swiss cheese on top of the pork and then top with the second slice of bread.
Heat a small amount of butter in a small skillet. Swirl it around and once hot, carefully place the sandwich in the pan. Use another skillet or a pot to carefully press down on the sandwich. Maintain the pressure on the sandwich until the cheese melts slightly and the bread begins to brown slightly. Turn the sandwich over and repeat on the other side until both sides are golden. Repeat with the remaining sandwiches. Slice your sandwiches in half and enjoy!
Nutrition Info (makes 8 sandwiches):
Total Fat: 59g
Total Carbs: 10g
Net Carbs: 7g
The post Keto Cubano (Cuban Sandwich) Sliders Recipe (Gluten Free) appeared first on Mark’s Daily Apple.
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As the summer heat peaks, you probably don’t want to stand over your grill. Luckily, you can turn your grill into a smoker, creating a largely hands-off cooking process.
The taste of smoked meat screams summer to me, especially after spending the last eight years in North Carolina. If you want to try your hand at smoking at home but don’t have a dedicated smoker, you can actually transform your propane grill into a makeshift smoker. The process is fairly simple, but smoking time can be lengthy if you’re smoking a large cut of meat. So, a full tank of propane and some time at home are necessary to make it happen.
In this post, we’ll walk you through transforming your gas grill into a smoker and use bone-in pork chops as our test recipe.
How to Turn Your Grill Into a Smoker, and a Smoked Pork Chops Recipe
Serves: 2-4, depending on size of your pork chops
Time in the kitchen: 55 minutes, including 40 minutes hands-off smoking time
- 2 bone-in pork chops, about 1” thick
- drizzle of Primal Kitchen® Avocado Oil
- 1 tsp. paprika
- ½ tsp. black pepper
- ½ tsp. garlic powder
- ½ tsp. onion powder
- ½ tsp. salt
- optional: ¼-½ tsp. chipotle powder
- 3 handfuls of applewood chips
- optional: your favorite Primal Kitchen® BBQ Sauce
Things to Consider when Smoking Meat
What Type of Wood Chips are Best for Smoking Meat?
- Fruit tree wood: pork or chicken
- Bold woods (like hickory): large cuts of pork or beef
- Mesquite: beef
- Pecan: all-purpose
First decide the type of wood you want to use. Fruit tree woods like apple and cherry are great for pork or chicken. More bold types of wood like hickory work well with large cuts of pork or beef. Mesquite has a distinctive flavor and best for beef. For an all-purpose wood, go with pecan which tastes great with pork, chicken and beef.
Are Wood Chunks or Chips Best for Smoking Meat?
Wood chips are much smaller than chunks and therefore burn more quickly. If you’re smoking small cuts of meat like pork chops or chicken pieces, chips work nicely. If you’re going to smoke a large brisket or pork butt, use chunks instead. I recommend using about 3 handfuls of chips for every ~40 minutes you spend smoking.
Should You Soak Wood Chips Before Smoking Meat?
Soaked wood chips take a bit longer to create nice smoke, but they will also continue smoking for a longer period of time. I recommend soaking here because it keeps the smoking environment moist and the meat is less likely to dry out. Soak wood chips for about 30 minutes.
Do You Need a Smoker Box When Using Your Grill as a Smoker?
Some people buy a smoker box, or their grill comes with a smoker box, but mine does not. I kept costs down by draining the wood chips and placing them in the center of some heavy duty foil. Wrap up the wood chips in the foil and make a few holes in the foil with a knife. These holes will be where the fragrant smoke emanates from the package.
Once you have your wood chips ready, prepare your meat. Some brine their meat, but I found that a nice dry rub works well for something like bone-in pork chops or skin-on chicken thighs. Drizzle the pork chops with avocado oil and then cover the chops in the spice rub.
Turn your grill on and set all burners to high. Set your packet of soaked wood chips over the left or right-most burner on your grill. If your grill uses 4 heating sections, set it over 1 or 2 of the heating sections. If your grill has 3 heating zones, set the chips over the far left or far right zone.
Close your grill’s lid and let the grill heat up. It will take around 20-25 minutes for the wood chips to begin smoking. Once you see a steady amount of smoke coming from the wood packet, place your pork chops all the way to the left or right side of the grill (the side that’s opposite the wood packet). Turn off the two (or three) heat zones that aren’t heating the wood packet so that the only source of heat still on is the heating zone under the wood packet. Some say that you don’t want grill marks on smoked meat, but I can’t help but love the look of them, so I placed the chops on the right side of the grill when the grates were still a bit hot to get some marks.
Set a meat thermometer with a probe to the desired internal temperature (for pork chops, I like 145 degrees Fahrenheit) and place it through the side of the pork chop so the tip of the probe sits in the center of the chop.
Cover the lid of the grill and let the smoking begin!
Try to avoid opening up the grill while the smoking is taking place, although after 15-20 minutes, you can flip over the chops if you choose. Continue smoking until the internal temperature is reached.
Our chops were about 1” thick and took around 40 minutes to smoke. If you are using a thicker chop or larger cut of meat, consider having a second packet of soaked wood to place on the grill after 45-60 minutes once the first packet burns out.
Slice into strips, and serve with your favorite Primal Kitchen® BBQ Sauce on the side. If you like sweet heat, the Mango Jalapeño BBQ Sauce will make you very happy.
Nutrition facts (per 1/4 recipe)
Total fat: 4.5g
Total carbs: 3g
Net carbs: 3g
The post Turn Your Grill Into a Smoker, Plus a Smoked Pork Chops Recipe appeared first on Mark’s Daily Apple.
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A flavorful, home-cooked meal that takes just a few minutes of prep work? Yes, please! No matter how you serve it – on a salad, alongside your favorite slaw, with plantains, or tucked into grain-free tortillas – Instant Pot Hawaiian BBQ Pork is comfort food perfection.
All you need to do is a quick chop, a quick sear, and your Instant Pot takes care of the rest. As a bonus, you can make more than you need and stash the extras in the fridge or freezer for later.
No Instant Pot? No problem! You can make this dish using your stovetop and oven. Modifications are listed below.
Let’s get started.
For more like this, instantly download the Keto Reset Diet Recipe Sampler
Instant Pot Hawaiian BBQ Pork Recipe
Time in the kitchen: 65 minutes, including 60 minutes hands-off cook time
- 2.5 lbs pork butt or shoulder, cut into 4-5 chunks
- 1.5 tbsp. Primal Kitchen® Avocado Oil or Olive Oil
- 1.5 cups chopped onion
- 3 cloves chopped garlic
- 1/2 tbsp. garlic powder
- 1/2 tbsp. paprika
- 1 tsp. black pepper
- 1 tsp. ground ginger
- 1 tsp. salt
- 3/4 cup chicken broth
- 1/4 cup Primal Kitchen Hawaiian BBQ Sauce
- 1/4 cup coconut aminos
- 1 tsp. dijon mustard
- Toppings (optional): avocado, cheese, chopped tomatoes and onions, or chunks of pineapple.
Combine the paprika, salt, pepper, ginger, and garlic in a bowl. Toss the pork chunks in the spices until they are covered on all sides.
Add the oil to your Instant Pot insert and press the Sauté function. Once the oil begins to heat, add the chopped onion. Sauté the onion for 2-3 minutes. Add the chopped garlic and stir until it is fragrant. Add the chunks of pork to the pot and brown for 1-2 minutes on both sides.
Whisk the broth, Primal Kitchen Hawaiian BBQ Sauce, coconut aminos and mustard in a bowl and pour the sauce on top of the pork. Hit the Cancel function and then select the Manual Pressure Cook function. Set the timer for 35 minutes on high pressure and secure the valve. Once the timer is up, allow the pressure to manually release for 12 minutes, then flip the vent to quick-release to finish releasing any steam. Remove the lid and use two forks to shred the meat.
Preheat your oven to 375 degrees. Pour the meat and sauce in a large pyrex or sheet pan and bake for about 15 minutes or until it bubbles and the sauce begins to thicken slightly. The more shallow the pan is, the more quickly the pork will crisp up.
Don’t Have an Instant Pot? Simply soften the onions and garlic, sear the pieces of pork, and add the broth and other ingredients to the pot. If needed, add more broth so the broth covers at least the bottom half of the meat. Bring the liquid to a boil and reduce to a simmer. Cover and place the pot in a 325 degree oven for around 2.5 hours. You may want to check the meat in the pot halfway through to add additional liquid as needed. When the meat is soft, shred it and roast it uncovered in the pot at 375 degrees for 10-15 minutes until the pork is golden.
Top the pork with avocado slices and cilantro and serve alongside a cabbage slaw or your favorite side.
Nutrition Information (per 1/6 of recipe)
Total Carbs: 10 grams
Net Carbs: 9 grams
Fat: 27 grams
Protein: 35 grams
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‘Tis the season for impressive meats, and ham is certainly one of the classics. Tender, savory and salty, it’s easy to love—and, thankfully, easy to prepare.
Store-bought hams are typically cured either with nitrites or celery powder and smoked. Since the ham is already cooked, you’re essentially adding flavors you’d like and warming it before serving. Look for a ham without glazes, and with minimal ingredients or added sugar. Ask your local butcher or farmer what they’d recommend. Brands like Pederson’s or Niman Ranch can be found in stores and are part of the Certified Humane Raised & Handled program. Pederson’s also sells a sugar-free ham that is Whole30® approved.
- When looking for a ham to buy, aim for 1/3-1/2 lb. per person for a boneless ham and up to 3/4 lb. per person for a bone-in ham.
- Hams can be bone-in or boneless, and may be intact or spiraled (pre-sliced). Bone-in hams take a little longer to heat up and spiral-sliced hams may be more prone to dry out, so reheat accordingly. Most hams come with instructions for temperatures and minutes per pound. The best way to make sure you’re reheating appropriately is with a meat thermometer that has a probe you can place in the center of the meat. Hams are done when the internal temperature reaches about 140 degrees Fahrenheit.
Prep Time: 20 minutes
Cook Time: 90 minutes
- 1 half bone-in ham, around 8 lbs. (Ours was spiral-sliced.)
- ¼ cup water
- 1/4 cup apple cider vinegar
- 1/3 cup Primal Kitchen® Organic Spicy Brown Mustard
- 6 Tbsp. chopped rosemary
- 2 Tbsp. honey
- 8 cloves grated garlic
- 1/2 tsp. black pepper
- 1/4 tsp. ground cloves
- 4 apples, peeled and sliced
Preheat your oven to 325 degrees Fahrenheit. Place your ham cut side down in a baking dish or roasting pan so the fat cap side is facing up. Use a knife to score the fat cap in a checkered pattern.
Pour the water in the pan and cover the pan tightly with foil. Place the ham in the oven for approximately 40-45 minutes.
While the ham is roasting, combine the apple cider vinegar, mustard, rosemary, honey, garlic, black pepper and cloves.
Remove the ham from the oven. Rub about 2/3 of the mustard sauce all over the ham.
You can also stick pieces of garlic clove in some of the cuts. Insert a meat thermometer probe into the center of the ham and set the desired temperature for 140 degrees Fahrenheit. Arrange the sliced apples all around the ham and toss the slices in any accumulated juices on the bottom of the pan.
Cover the ham again for about 45 minutes. Remove the foil and baste the ham in the pan juices and give the apple slices a toss. Coat the ham in the remaining sauce. Increase the oven temperature to 400 degrees and roast until the internal temperature is reached and the outside is browned and bubbly. You can baste the ham a few times during the last roast if you’d like.
Remove the ham from the oven and plate the ham slices with some of the apples and pan sauce. Serve with your favorite holiday sides, like roasted carrots and Brussels sprouts.
***Nutrition Info Varies Based on Type of Ham
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Today we’re serving up a Primal+keto dinner you’ll put on the regular rotation for its flavor and ease: succulent pork tenderloin, made juicier and richer with a honey mustard marinade alongside a cool, crunchy broccoli salad with celery, radishes macadamia nuts and bacon.
Customize with your favorite marinade flavors as well as your veggies, nuts or seeds of choice. Midweek meals just got more delicious….
Prep Time: 20 minutes
Cook Time: 30 minutes
- 12 oz. Pork Tenderloin
- 6 Tbsp. Primal Kitchen® Honey Mustard Marinade
- 3 cloves Garlic, grated
- 1/2 Tbsp. Chopped Rosemary
- 1 tsp. Thyme
- Pinch of Salt and Pepper
- 4 slices Bacon
- 3 cups chopped Broccoli Florets
- 2.5 Tbsp. Primal Kitchen Garlic Aioli Mayo
- 1 Tbsp. Bacon Fat
- 1/2 Tbsp. Lemon Juice
- 3 Tbsp. Macadamia Nuts
- 2 Tbsp. diced Red Onion
- 1/2 cup Radishes, cut into matchsticks
- 1/4 cup diced Celery
Preheat the oven to 375 degrees Fahrenheit. Once hot, place a seasoned and lightly oiled cast iron pan in the oven for 15-20 minutes until it is hot.
In a bowl, combine the Primal Kitchen Honey Mustard Dressing and Marinade, garlic, rosemary, and thyme. Taste the mixture and season accordingly with salt and pepper. Add the pork tenderloin and rub the marinade all over it. Allow the pork to marinate in the fridge for 15-30 minutes.
Once the pan is hot, set it over your stove top burner over medium-high heat. Lightly pat the pork dry with a paper towel and place the pork in the pan, making sure to slightly tuck the tail of the tenderloin under itself. Sear the pork for 2-3 minutes on each side, then place the pan into the oven. Remove the pork when it reaches your desired internal temperature, between 145-160 degrees. Spoon any extra juices from the pan over the pork and allow it to rest for 10-15 minutes before slicing.
(If you are preparing it on a grill, preheat one side of the grill over medium-high heat, and the other over low heat. Lightly oil the grill grate and pat the pork to remove any residual liquid. Place the pork on the side that’s set to medium-high heat and grill for 2-3 minutes on one side, then flip it over for an additional 2-3 minutes. Repeat this again and grill for an additional 1-3 minutes on each side, then transfer the pork to the side with the lower heat. Cover the grill and grill under the internal temperature reaches between 145-155 degrees. Since the tail is so much thinner than the rest of the tenderloin, slightly tuck the tail of the tenderloin under the rest of the pork when cooking to prevent the thinner end from overcooking and drying out.)
To make the broccoli salad, roast the bacon on a sheet pan at 375 degrees for about 20 minutes, or until it reaches the doneness of your liking. Roughly chop the bacon and set it aside. Reserve a tablespoon of the bacon fat for the next step.
Combine the Primal Kitchen Garlic Aioli Mayo with a tablespoon of bacon fat and the lemon juice. Toss the chopped broccoli with the mayo mixture and fold in the bacon, macadamia nuts, onions, radishes and celery. Season with salt and pepper to taste and serve with the pork tenderloin. Enjoy!
Nutrition Information (4 oz. Pork and 1/3 of Salad):
- Calories: 506
- Total Carbs: 12 grams
- Net Carbs: 9 grams
- Fat: 39 grams
- Protein: 28 grams
The post Honey Mustard Pork Tenderloin with Bacon Broccoli Salad appeared first on Mark’s Daily Apple.
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Breakfast: it’s perhaps the menu with the most stumbling blocks for those living low-carb. Eggs are great, but—let’s face it—get old without some variety. At times we may find ourselves missing the traditional breakfast classics we might have enjoyed at one point—even when we know they don’t fit our current health goals.
But who said keto was about deprivation? Not us, for sure. With a huge array of keto-friendly classic recipes, we’re hellbent on showing the world just how great keto eating can be—with real food, full flavor and no compromises. So, back to breakfast now…. We dare you to bring this savory keto waffle breakfast sandwich to work—and see just how many people you convert.
Enjoy—and be sure to check out this week’s giveaway with our friends at Birch Benders (below)!
Servings: 2 sandwiches
Time In the Kitchen: 30 minutes
- 3/4 cup Birch Benders Keto Pancake and Waffle Mix
- 1/2 water
- 1 tbsp coconut oil
- 2 eggs
- 3 slices bacon
- 2 sandwich slices of cheddar (or cheese of choice)
Mix Birch Benders Keto Pancake and Waffle Mix with water and coconut oil according to package instructions.
Grease mini waffle iron with Primal Kitchen® Avocado Spray Oil. Pour batter into waffle iron and cook according to iron instructions.
While mini waffles are cooking (or before), scramble 2 eggs in small skillet.
Cook 3 strips of bacon (in oven at 400 ºF/205 ºC).
When mini waffles are done, let cool slightly on plate or cooling rack.
When cooled, top two of the waffles with cheese slices, 1 1/2 bacon strips each, and divided scrambled egg. Top with the remaining two mini waffles to make 2 sandwiches.
For a little extra spice, add Primal Kitchen Chipotle Lime Mayo. Now dig in….
Now For the Giveaway…
Have we won you over yet to Birch Benders easy and incredible mixes? (They have a paleo version, too, btw.)
One lucky (random) winner will score a Primal Kitchen package worth $100: Vanilla Collagen Fuel, Classic Mayo, Chipotle Lime Mayo, Ranch Dressing, Green Goddess Dressing, and Caesar Dressing.
Good luck—and bon appetit!
Nutritional Information (per sandwich):
- Calories: 415
- Net Carbs: 6.6 grams
- Fat: 32.6 grams
- Protein: 22 grams
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Salads aren’t just for summer, and this recipe proves it. Warm, hearty, rich, with the deep flavors of mixed mushrooms, bacon (we have you at that, right?) and mustard dressing, this delicious side—or full-on meal—will make a believer out of you. Salads, done well, are for all seasons.
But there’s more…. We’re loving the crunch of toasted pine nuts and the addition of poached eggs. It might just be the quintessential winter salad—and we’re guessing a new Primal favorite for your health-conscious table.
Time In the Kitchen: 20 minutes
- 2 bunches rainbow or Swiss chard
- 2 cups sliced mushrooms (any variety; a mix is great, too)
- 6 strips crisp, cooked bacon, crumbled
- ½ cup toasted pine nuts
- 1/3 cup plus 2 teaspoons Primal Kitchen® Avocado Oil
- 2 tablespoons apple cider vinegar
- 1/3 cup Primal Kitchen Organic Spicy Brown Mustard
- 1 large shallot, minced
- 1 garlic clove, finely minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Optional: Poached eggs
Wash, dry and chop rainbow/Swiss chard (Tip: Tear leaves off first and then chop stems.)
Heat 2 teaspoons avocado oil in a large skillet over medium heat. Add sliced mushrooms, sprinkle with salt and pepper, and saute until lightly browned, about 7 minutes.
Remove mushrooms from skillet and set aside.
Add chard to the pan and cook until wilted, about 3–4 minutes. Sprinkle with salt, stir, and add to a large mixing bowl.
Add remaining avocado oil, vinegar, mustard, shallot, garlic, thyme, salt and pepper to a mason jar. Shake well until emulsified, and add dressing to bowl with the chard.
Add mushrooms, bacon, and pine nuts to bowl. Toss well to mix.
Optional: Serve with chopped hard-boiled eggs or one poached egg per salad.
Nutritional Information (per serving, with one poached egg):
- Calories: 474
- Net Carbs: 9 grams
- Fat: 39 grams
- Protein: 18 grams
The post Warm Mushroom and Chard Salad with Bacon and Mustard Dressing appeared first on Mark’s Daily Apple.
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This recipe takes the ingredients from stuffed peppers (rice, ground meat, bell peppers) and turns them into a meal that’s easier and faster to make. (And if you made and saved part of the delicious bolognese from last week’s Bolognese Sauce With Spaghetti Squash recipe, you’re more than halfway done with dinner!
After tasting this flavorful one-pot meal you’ll probably never bother to stuff peppers again.
Time in the Kitchen: 20
- Leftover Bolognese Sauce
- 2 tablespoons avocado oil or extra virgin olive oil (30 ml)
- 3 bell peppers, seeded and cut into 2-inch strips or 8 ounces frozen, chopped bell peppers
- 4 cups raw cauliflower rice (12 ounces/340 grams)
- 1 teaspoon smoked paprika (5 ml)
- 1 jalapeno pepper, thinly sliced
- 3 scallions, chopped
Select the sauté setting on the Instant Pot and heat the oil. Add bell peppers and sauté about 5 minutes, until soft.
Add the cauliflower rice and sauté about 5 minutes more, until just tender. Season the cauliflower rice and bell peppers with salt and smoked paprika.
Add the leftover Bolognese sauce to the pot. Mix in well and cook until the Bolognese is completely heated.
Garnish the dish with sliced jalapenos and scallions.
The post Instant Pot Un-Stuffed Bell Peppers With Meat Sauce appeared first on Mark’s Daily Apple.
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Once you’ve had real Bolognese sauce, you never look at spaghetti sauce the same again. Bolognese has a richly nuanced, deeply umami flavor that satisfies in a warm, homey (and foodie) way. Paired with lower carb, higher nutrient spaghetti squash, this meal makes for a true Primal favorite everyone at the table can enjoy. And with the convenience of an Instant Pot, you’ll be out of the kitchen in around 20 minutes, with dinner on the table in about 45 total. Simply cook the squash while you’re busy prepping the sauce ingredients for the ultimate in efficiency. The end result? A rich and meaty Bolognese dish that tastes as good as sauce that simmers for hours.
Time in the Kitchen: 20 (with additional 30 minutes cook time for sauce)
- 2 spaghetti squash (for double batch)
- 2 tablespoons extra virgin olive oil (15 ml)
- 1 onion, finely chopped
- 2 carrots, grated
- 2 celery stalks, finely chopped
- 4 garlic cloves, finely chopped or thinly sliced
- 2 pounds ground pork (900 g)
- 2 teaspoons dried oregano (10 ml)
- 2 teaspoons salt (10 ml)
- 2 tablespoons tomato paste (30 ml)
- ½ cup beef bone broth (120 ml)
- 2 15-ounce cans diced tomatoes, and their liquid
- 1 bay leaf
- Garnish: fresh basil and grated Parmigiano-Reggiano cheese
Cut spaghetti squash in half (lengthwise makes shorter noodles and crosswise makes longer noodles). Scoop out the seeds in the center.
Add a cup of water to the Instant Pot. Place a steaming trivet in the bottom of the Instant Pot and set the squash halves on top. Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting and set the cooking time for 20 minutes on high pressure.
After cooking time, do a quick release by moving the pressure release valve to “venting.” Remove squash and pour out any liquid that has collected inside the squash. Use a fork to pull the squash apart into “noodles.” Set aside.
While the spaghetti squash is cooking, prep the sauce ingredients.
When you’re ready to make the meat sauce, select the sauté setting on the Instant Pot, and heat the olive oil. Cook the pork about 10 minutes until fully browned, then remove and drain on a plate lined with paper towels. Leave a tablespoon or two of pork fat in the bottom of the pot (draining the rest to discard or save for other cooking uses).
Add the onion, carrots, celery, garlic and sauté about 5 minutes to soften the veggies. Add the cooked ground meat back into the pot, and season with oregano and salt. Break the meat up into small pieces.
In a bowl, whisk together the tomato paste and bone broth. Pour into the Instant Pot with the diced tomatoes and bay leaf. Mix well.
Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting, and set the cooking time for 30 minutes on high pressure. Move the pressure release valve to “venting” for a quick release.
Store half of the Bolognese in a food storage container.
Serve the other half on top of the spaghetti squash (if needed, reheat the squash briefly in the microwave) with fresh basil and grated Parmigiano-Reggiano cheese.
Nutritional Info (per serving—8 servings from doubled batch recipe):
- Calories: 450
- Carbs: 13 grams
- Fat: 28 grams
- Protein: 33.5 grams
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Bacon pancakes sound like a sinful breakfast treat, but these slightly sweet, mostly savory cakes require no repentance. Fluffy, moist and salty with just hint of sweetness, bacon pancakes can be served with a light drizzle of maple syrup, or a dollop of sour cream and a hit of hot sauce.
Peruse the list of ingredients for these Primal pancakes and you’ll see the usual suspects (coconut flour, eggs, butter) mixed with bacon and chives. But this recipe also has something completely new: gelatin. Why add gelatin to pancakes? Because you can, without affecting the flavor or texture.
Anecdotally, gelatin can benefit bone, joint and skin health and improve sleep quality. This recipe shows how easy it is to work unflavored gelatin into your diet. Add granular gelatin to other types of Primal pancakes and baked goods, soups and stews, meatloaf, smoothies, whatever. (Ideally, dissolve the gelatin in a little water or other liquid when adding it to a recipe).
But let’s get back to these delicious bacon pancakes. Serve them in a stack, or use two as buns for an egg and sausage breakfast sandwich. You really can’t go wrong.
Servings: 2 (6 small pancakes)
Time in the Kitchen: 30 minutes
- 6 slices of bacon
- 3 egg whites*
- 1/4 cup coconut flour (30 g)
- 1 tablespoon purified granular gelatin (like this) (15 ml)
- 2 tablespoons unsalted butter, melted (30 ml)
- 2 tablespoons finely chopped chives (30 ml)
- 1/2 cup water (120 ml)
- Optional: 1/2 cup full-fat sour cream for topping
Cook the bacon in a frying pan over medium heat. Leave the bacon fat in the pan. Crumble or finely chop the bacon and set aside.
Whisk egg whites into soft peaks (an electric mixer works well for this). Set aside.
In a large bowl mix together the coconut flour, gelatin, butter, chives and bacon. Add the water and mix well then gently fold in the egg whites until combined. The batter will be thick and lumpy.
Re-heat the bacon fat in the frying pan over medium heat. Scoop small amounts (about 2 tablespoons) of batter into the pan, gently smoothing the batter out with a spoon to form small pancakes. Better yet, set a 3-inch biscuit cutter in the frying pan, drop the batter in the middle and then smooth out the batter to form perfectly round cakes.
Cook about 3 minutes on each side. Serve warm.
*Using the entire egg instead of just the whites can be done but it makes a heavier, less fluffy pancake
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