These days you can find a wide array of grain-free pastas with genuinely delicious flavor and texture. If you like the taste of pasta but want to limit the pasta carbs, add meat and veggies so less pasta goes further in the dish. Chicken thighs are a great choice to this end. Experiment with adding in veggies like spinach, baby broccoli, mushrooms or bell peppers, and create a variety of versions to your own taste.

For the sauce, use a full-fat coconut milk for the richest flavor, or use traditional full-fat dairy milk or your favorite milk substitute along with our new Primal Kitchen® No-Dairy Vodka Sauce.

Servings: 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Ingredients:

  • 1.5 Tbsp. Primal Kitchen® Avocado Oil or Olive Oil, divided
  • 1 lb. Boneless Skinless Chicken Thighs
  • 1.25 cups chopped Yellow Onion
  • 4 cloves Garlic, grated
  • ½ cup Full Fat Coconut Milk (or other dairy/non-dairy milk of choice)
  • 1.5 cups Primal Kitchen No-Dairy Vodka Sauce
  • 1 box Chickapea Penne Pasta
  • 2-4 Tbsp. Reserved Pasta Water
  • 2 Tbsp. Fresh Shredded Basil
  • Pinch of Red Pepper Flakes
  • Salt and Pepper to taste

Instructions:

Heat one tablespoon of oil in a pan over medium heat. Sprinkle the boneless chicken thighs with salt and pepper, and add them to the pan once it is hot. Sear for 2 minutes on each side, then cover the pan and reduce the heat to medium-low. Once the chicken reaches an internal temperature of at least 165 degrees Fahrenheit, remove the thighs from the pan and allow them to rest for 5-10 minutes before slicing or cutting into chunks.

In the same pan (or another, whatever you prefer) add the remaining oil and heat it over medium heat. Once hot, add the chopped onion. Stir with a wooden spoon for 3-4 minutes, or until the onion is browned and soft. Add in the grated garlic and heat until the garlic is fragrant. Add in the Vodka Sauce and coconut milk and reduce the heat to medium low. Stir for 1-2 minutes, or until the sauce has thickened and come together.

Prepare the Chickapea pasta according to the directions on the box, but boil the pasta to be slightly undercooked. Drain the pasta, reserving about ¼ cup of pasta liquid. Pour the drained pasta into the pan with the vodka sauce and stir over medium-low heat until the pasta reaches your desired doneness. Add in the chicken and stir. Add the reserved pasta water 1 tablespoon at a time until the sauce reaches the thickness of your liking. Top the pasta with a pinch of red pepper flakes, a sprinkle of salt and pepper and the shredded basil. Enjoy!

Nutrition Information per serving (1/4 of recipe):

  • Calories: 547
  • Total Carbs: 50 grams
  • Net Carbs: 40 grams
  • Fat: 21 grams
  • Protein: 40 grams

Golden_Collagen_640x80

The post Penne Alla Vodka appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Pasta night needn’t be a thing of the past when you adopt Primal Blueprint eating principles. While there’s a host of packaged paleo and even keto pasta choices out there these days, the simplest, whole food option is the humble spaghetti squash.

Here we’ve taken full advantage by using the remaining shell as a festive bowl once we’ve shredded the “noodles” from the inside. Make yours a totally custom creation with these three delicious Primal recipes.

Italian Spaghetti Squash

Servings: 2

Prep Time: 20 minutes

Cook Time: 75 minutes

Ingredients:

  • 1/2 tsp onion powder
  • 2 cloves garlic, minced
  • 1 tsp salt
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 6 fresh basil leaves
  • 1 cup spaghetti squash, cooked and “shredded”
  • 1/2 medium red onion, sliced
  • 1 green pepper, sliced
  • 8 oz ground beef
  • 1 1/2 cup Primal Kitchen® Roasted Garlic Marinara Sauce
  • 1 cup mozzarella cheese

Instructions:

Slice spaghetti squash and scoop out seeds from inside.

Bake in a dish with a small layer of water for about 40 minutes at 400 F.

Let squash cool and use a fork to separate “noodles.”

Chop bell pepper and red onion into thin slices.

Mix the ground beef with herbs and salt. Make 1-inch meatballs.

Place meatballs and veggies on a parchment lined roasting pan, and cook at 400 degrees Fahrenheit for 15 minutes. (Make sure meatball centers are full cooked.)

Add roasted meat and veggie mixture and warmed marinara to spaghetti squash and combine.

Add sliced strips of basil.

Top with mozzarella cheese and bake for another 10-15 minutes. Enjoy!

Sound (and look) tempting? Here are two more versions for spaghetti squash bowls.

“Cheesy” Spaghetti Squash

Ingredients:

  • 1 Tbsp nutritional yeast
  • 0.5 Tbsp lemon juice
  • 0.25 tsp garlic powder
  • 1 cup spaghetti squash, cooked and “shredded”
  • 2 tsp olive oil
  • 6 oz tempeh, cooked
  • 2 cups kale, loosely chopped

Instructions:

Slice spaghetti squash and scoop out seeds from inside.

Bake in a dish with a small layer of water for about 40 minutes at 400 F.

Let squash cool and use a fork to separate “noodles.”

Scoop out the spaghetti squash (keep 1 cup for future meals, and use the remaining).

Heat a skillet over medium heat and add olive oil.

Add tempeh and cook until browned.

Add kale and slightly steam.

Add nutritional yeast, lemon juice, and garlic powder.

Add spaghetti squash and toss gently to combine.

Leftover Spaghetti Squash With Mushrooms

  • 1 cup mushrooms, sliced
  • ½ cup peppers, sliced
  • 2 cups spinach, washed
  • 1 cup pre-made spaghetti squash, cooked and “shredded”
  • 6 oz chipotle style seitan
  • ¼ tsp chili powder

Instructions:

Use leftover spaghetti squash and heat up in microwave.

Slice mushrooms and peppers.

In a skillet, sauté the seitan with peppers, mushroom, spinach and seasonings.

Toss all together and enjoy!

Primal_Fuel_640x80

The post 3 Spaghetti Squash Bowl Recipes appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Keto eating should always put nutrients first, but there’s nothing wrong with having treat recipes on hand for when you’re making the conscious choice to enjoy something sweet. This recipe offers it all—whole food, Primal friendly ingredients for whipping up either a Primal brownie batch…or a keto version. You’ll enjoy the rich texture and deep chocolate taste without the typical sugar rush.

Tips: This recipe has a primal option sweetened with dates and a keto option sweetened with a granulated monk fruit sweetener. Feel free to use Swerve in lieu of the monk fruit. These brownies are extra fudgy and taste even better after being refrigerated, so we highly recommend allowing them to cool, cutting them and then placing them in the fridge for a few hours or overnight before enjoying.

Servings: 12 Brownies

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients:

Primal Brownies Ingredients:

  • ¼ cup Salted Butter
  • 3.5 oz. (100g) 70% Chocolate, chopped
  • 1/4 cup Full Fat Coconut Milk
  • 10 Dates, soaked (we used Deglet Nour dates)
  • 1 tsp. Vanilla Extract
  • 1/2 cup Almond Flour
  • 5 Tbsp. Cacao Powder
  • Pinch of Espresso Powder, optional
  • 2 Large Eggs

Keto Brownies Ingredients:

  • 5 Tbsp. Salted Butter
  • 3.5 oz. (100g) 85% Chocolate, chopped
  • 5 Tbsp. Cacao Powder
  • 1/2 cup Almond Flour
  • ¼ cup Granulated Monk Fruit Sweetener or Swerve
  • 5 Tbsp. Coconut Milk
  • 1 tsp. Vanilla Extract
  • Pinch of Espresso Powder, optional
  • 2 Large Eggs

Instructions:

Primal Option:

Preheat your oven to 350 degrees Fahrenheit.

Set up a double boiler by filling a pot with a few inches of water and placing it over medium heat. Once it begins to boil, reduce to a simmer and place a heat-safe bowl on top of the pot. Add the chopped chocolate and butter to the bowl and gently mix using a spatula until the mixture is melted.

Soak the dates in hot water for at least 10 minutes. Drain the dates and add the dates, coconut milk and vanilla extract to a food processor. Blend until the mixture is fairly smooth, making sure to stop the processor occasionally to scrape down the sides. Add the chocolate and butter mixture and pulse a few more times. Add the almond flour, cocoa powder and espresso powder and pulse until combined. Add the eggs and blend until smooth.

Pour the brownie batter into a greased or parchment lined baking dish (the one we used was about 7”x7” but made fairly thick brownies, so you can also use a larger dish). Feel free to top with chopped chocolate or walnuts. Bake for approximately 20 minutes, or until the center is fairly firm. Allow the brownies to fully cool before slicing.

Keto Option:

Preheat your oven to 350 degrees Fahrenheit.

Set up a double boiler by filling a pot with a few inches of water and placing it over medium heat. Once it begins to boil, reduce to a simmer and place a heat-safe bowl on top of the pot. Add the chopped chocolate and butter to the bowl and gently mix using a spatula until the mixture is melted. Remove the bowl from the heat.

To the bowl, whisk in the monkfruit sweetener, and sift in the almond flour and cocoa powder. Add the coconut milk, vanilla extract and espresso powder. Whisk the eggs in a small bowl and fold them into the brownie batter.

Pour the brownie batter into a greased or parchment lined baking dish (the one we used was about 7”x7” but made fairly thick brownies, so you can also use a larger dish). Feel free to top with chopped chocolate or walnuts. Bake for approximately 18-20 minutes, or until the center is fairly firm. Allow the brownies to fully cool before slicing.

Primal Brownie Nutrition Information (1/12 of pan):

  • Calories: 159
  • Total Carbs: 10 grams
  • Net Carbs: 8 grams
  • Fat: 12 grams
  • Protein: 3 grams

Keto Brownie Nutrition Information (1/12 of pan):

  • Calories: 149
  • Total Carbs: 5 grams
  • Net Carbs: 2 grams
  • Fat: 13 grams
  • Protein: 4 grams

steak_sauce_640x80

The post Primal (or) Keto Fudgy Brownies appeared first on Mark’s Daily Apple.

Powered by WPeMatico

We’ve got one sweet guest post for you today! It’s an unbelievably yummy breakfast recipe from Nealy Fischer, The Flexible Chef, who you might remember from Ep 111 of The Fit Bottomed Girls Podcast. Her cookbook, Food You Want for the Life You Crave offers 100 flexible recipes — but that’s not all. She also includes tips to transform those recipes into 1,000 different dishes. Her success strategies — labeled as “Nail This” — make it easy for even the newest cooks to whip up a dish with confidence, and her “Flip It” sections enable those with dietary restrictions or…

The post Cinnamon Bun Oatmeal Recipe appeared first on Fit Bottomed Girls.

Powered by WPeMatico

There’s such simplicity in pairing a delicious pasta sauce with zoodles or spaghetti squash, but sometimes you want to pull out all of the stops. When you feel like getting fancy, this Primal pasta is the perfect idea!

Since the Primal pasta recipe is not low-carb, we’ve also included a Keto option that is cheese based. Keep in mind that the Paleo recipe is a boiled pasta, while the Keto option is baked.

The recipes look a little involved, but the basic premise is: form dough, cut into pasta, and boil. If you’re following the Primal recipe, coconut milk and chopped kale is added to the pasta to provide more texture and body. If the Primal pasta dough seems to wet, add additional tapioca starch 1 teaspoon at a time. The Keto pasta recipe is actually baked, not boiled. Keto pasta should be formed into its desired shape prior to baking. It gets slightly dried out in the fridge and is then baked. Since the baked pasta is delicate, the coconut milk and kale can be omitted from the Keto version to keep the pasta from getting soggy.

Servings: 2

Prep Time: 25 minutes

Cook Time: 5 minutes

Ingredients:

PALEO PASTA

Pasta:

  • ½ cup Fine Almond Flour
  • ½ cup + 2 Tbsp. Tapioca Starch
  • 1 tsp. Coconut Flour
  • ¼ tsp. Salt
  • 1 Large Egg
  • 1 Egg Yolk

Sauce:

KETO PASTA

Keto Pasta:

  • 1 cup Shredded Mozzarella (full fat, shredded ahead of time and refrigerated)
  • 1 Egg Yolk
  • 3/4 cup Almond Flour
  • 1 tsp. Ground Chia Seeds
  • 1/4 tsp. Apple Cider Vinegar
  • Pinch of Salt

Sauce:

Paleo Pasta Instructions:

Combine the almond flour, ½ cup of tapioca starch, coconut flour and salt together in a bowl. Make a well in the center of the flour mixture and add in the eggs. Gently whisk the eggs together using a fork and as you whisk, slowly pull in the flour surrounding the egg in order to combine the egg and flour mixture. Allow the dough to rest for 2-3 minutes and mix in a tablespoon of tapioca starch. At this point, you should be able to knead the dough into a ball. Wrap the dough in plastic wrap and place it in the fridge for 30-45 minutes.

Fill a medium-sized pot about halfway with water (adding a pinch of salt), and set it over a medium heat burner.

Place a piece of parchment on a cutting board or your countertop. Dust the parchment with a bit of the remaining tapioca starch and put some on your hands as well. Unwrap the dough and place it on the parchment. Dust a little more on top of the dough and place another piece of parchment on top. Use a rolling pin or mallet to flatten out the dough into a flat rectangular shape, about 7 inches in width. The dough should be fairly thin, around 1/8 inch thick. Carefully cut the dough into thin strips of pasta with a knife or pizza cutter. Separate the strands and dust with any remaining tapioca starch.

Fill a medium-sized pot about halfway with water and set it over a burner over medium heat with a pinch of salt. Once the water is at a steady boil, drop about ¼ to 1/3 of the pasta into the water, one at a time to prevent the pasta from clumping together. The amount of time the pasta takes to cook will depend on how thick they are, but aim for 3-4 minutes. They are fairly hearty but will get mushy if you cook them for too long, so once they reach your desired doneness, carefully remove them from the pot and place them on a towel-covered plate. Repeat with the remaining pasta until it is all cooked.

Pour the lacinato kale into the pot of boiling water and cook until wilted. Strain the kale and set it aside.

Combine the Garlic Alfredo Sauce and coconut milk. Gently toss the pasta in the sauce mixture and add in the chopped kale and parsley. Garnish with a sprinkle of salt and pepper and parsley.

Keto Pasta Instructions:

Set up a double boiler on the stovetop and place a heat-safe bowl on top of the pot. Once the water is boiling, add the shredded mozzarella to the pot and gently agitate it with a spatula to encourage melting. Watch the cheese carefully and remove it from the heat once it is melted. Add in half of the almond flour and mix with a spoon of your hands. Mix in the egg yolk and apple cider vinegar. Once just combined, add in the remaining almond flour, the ground chia seeds and salt.

Knead the dough together into a ball and roll it out on a parchment-covered sheet pan. Since this pasta needs to be baked instead of boiled, you can be more creative when it comes to pasta shapes. This dough will hold together fairly well as spiraled pasta, bowties, or in a gnocchi shape. If you choose to make fettuccine shapes, give the pasta a bit of a wavy shape as you form it and place it back on the parchment. A great idea is to make fettuccine and then form the pasta into a spiral around your finger and place the spiral pasta on the sheet pan. Form the remaining dough into desired shapes and place the pan in the fridge for 1-2 hours.

Preheat your oven to 350 degrees Fahrenheit. Remove the dough from the fridge and place the pan in the oven. The amount of time the pasta takes to cook will depend on the size of the pasta shapes you make, but check them around 8 minutes. Once they are slightly golden, remove them from the oven. Allow the pasta to cool slightly, then gently toss the pasta into the Garlic Alfredo Sauce and top with chopped parsley and black pepper.

Paleo Pasta Alfredo Nutritional Information (½ of recipe):

  • Calories: 481
  • Total Carbs: 47 grams
  • Net Carbs: 43 grams
  • Fat: 27 grams
  • Protein: 13 grams

Keto Pasta Alfredo Nutritional Information (½ of recipe):

  • Calories: 480
  • Total Carbs: 11 grams
  • Net Carbs: 6 grams
  • Fat: 40 grams
  • Protein: 20 grams

mayo_640x80

The post Primal (or) Keto Pasta Alfredo appeared first on Mark’s Daily Apple.

Powered by WPeMatico