Paleo Spaghetti with Grass Fed Meat Sauce

Before going Paleo, I would have pasta at least once a week. Spaghetti was a cheap and easy dinner to throw together in a hurry. After going Paleo, I tried spaghetti squash as a pasta substitute for Italian dishes and found it to be delicious! There is debate on how to cook spaghetti squash. Some say to cut it in half first, scoop out the seeds, and then roast it in the oven. I find it difficult to cut it when raw and roast it whole instead. With the variety of pasta sauces and recipes out there today, you have endless options to make a meat sauce. Just remember to use grass fed beef, gluten free and preservative free past sauce to make this Paleo classic.

Ingredients:
1 spaghetti squash (3-4 pounds)
1 pound ground grass fed beef
1 jar natural pasta sauce (I used Mezzetta Napa Valley Bistro Pasta Sauce)
3 large cloves fresh garlic minced
1 medium sweet onion diced
1/2 tablespoon dried basil
1/2 tablespoon dried oregano
Sea salt and black pepper to taste

Method:
1.) Pre heat oven to 375 degrees. Wash spaghetti squash and poke wholes all over squash. Place squash in large baking pan and pour water up to 1 inch into pan. Roast squash in oven for 1 hour. Turn squash and roast for 30-45 more minutes or until outside skin in golden brown and squash is soft. (You can cook it for a longer or shorter amount of time depending on how "chewy" you want your squash). Let cool for 30 minutes before cutting open.
2.) In a large skillet, add 1 teaspoon EVOO, garlic and onions. Sauté for 5 minutes over medium high heat. Add in ground beef and cook until browned.
3.) In a medium sized pot, add 1 jar of pasta sauce (or make your own). Bring to a simmer over medium heat. Add in ground beef and continue simmering for 15 minutes.
4.) Cut spaghetti squash in half. Using a large spoon, scoop out seeds and throw away. Take a fork and "rake" down the sides of the squash forming "noodle" like strands. Place squash in bowl, add sea salt and 2 tablespoons of grass fed butter or EVOO. Toss to coat. Serve sauce over spaghetti squash.
*Make it Primal by serving fresh grated Parmesan cheese on top and grass fed cottage cheese on the side.

Italian Dressing Marinated Grilled Chicken

Fresh chicken breast marinated in Italian dressing and then grilled is a simple way to make chicken delicious! Unfortunately, most all store bought Italian dressings are full of scary ingredients and preservatives. My recipe for home-made Paleo Italian dressing is a perfect marinade for full flavored, juicy chicken minus the junk found in store bought dressing. Enjoy!

Ingredients:

1 pound fresh chicken breast

Dressing:

3/4 cup EVOO

1/4 Roasted garlic red wine vinegar

2 teaspoons garlic powder

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon celery salt

Sea salt, fresh ground black pepper, and red pepper flakes to taste

Method:

1.) In a larger bowl, combine EVOO, red wine vinegar and all seasonings. Whisk together until well mixed.

2.) Add chicken breast to dressing mixture, toss to coat and cover with a lid or foil. Place in refrigerator for at least 4-8 hours or overnight.

3.) Pre-heat grill on high. Remove chicken from refrigerator 30 minutes prior to cooking. Grill chicken over medium-high heat for 7-8 minutes per side or until chicken is cooked through. 

4.) Let rest 5 minutes before serving.

Justin's Spicy Italian Chicken Sausage with Fire Roasted Tomato Sauce and Vegetable Medley

This is a recipe Justin created that is amazingly delicious, easy and inexpensive to make. It also satisfies any pizza or Italian food craving you might have. Spicy chicken sausage pairs well with garlic and fire roasted tomatoes. Zucchini, mushrooms and kale are the perfect vegetables to soak up the bold sauce. Soon you will be craving this on a regular basis!


Ingredients:
1 pound fresh spicy Italian chicken sausage (removed from casing)
1 small bunch fresh kale (stems removed and torn into small pieces)
1 cup sliced crimini mushrooms
1 can organic preservative free petite diced fire roasted tomatoes
1 small sweet onion sliced
3 small cloves fresh garlic minced
1 medium zucchini diced
1 small can no salt added tomato sauce
1 teaspoon dried basil
1 teaspoon dried oregano
Sea salt and black pepper to taste

Method:
1.) Place 1 tablespoon EVOO in a large cast iron skillet. Add onions and garlic. Sauté over medium high heat for 5 minutes or until onions start to carmelize.
2.) Add in sausage, mushrooms, basil, oregano, sea salt and pepper to skillet. Continue cooking until sausage is no longer pink (about 10 min).
3.) Mix together in skillet zucchini, diced tomatoes, tomato sauce and kale. Reduce heat to low, cover with lid and simmer for 5 minutes.
4.) Remove from heat and serve.

Primal Spicy Italian Chicken Arrabbiata

Arrabbiata means angry in Italian, which perfectly describes the spicy heat of the chili peppers used to flavor this sauce. My Primal version is a spin off traditional Arrabbiata, and uses a mix of sweet peppers, sundried tomatoes, and capers. The addition of rich all natural sour cream creates a rich and satisfying finish that makes a perfect sauce for the chicken.

Ingredients:
1.5-2 pounds fresh skinless chicken breast (pressed to same thickness)
3 cloves fresh garlic minced
1/4 cup preservative free sundried tomatoes (Trader Joe's)
1 can (8oz) all natural tomato sauce
1/4 cup roasted sweet peppers (diced)
3 tablespoon dry white wine
1/2 cup all natural full fat sour cream (Daisy brand)
2 tablespoons preservative free capers
1 tablespoon red pepper flakes
1 tablespoon basil
1 tablespoon oregano
1 teaspoon KAME (fish sauce)
Sea salt and black pepper to taste

Method:
1.) Arrabbiata Sauce- In a small skillet, saute garlic and sun dried tomatoes with 1 tablespoon EVOO over medium heat until garlic starts to brown. Add in white wine and continue cooking 2 minutes. Remove from heat.
2.) In a food processor, add sweet peppers, garlic and sundried tomato mixture. Blend for 30 seconds. Add in sour cream, basil, oregano, and tomato sauce. Blend for 1 minute or until creamy smooth.
3.) Pour contents in food processor into small sauce pan. Season with KAME, sea salt. and black pepper to taste. Turn heat to low, cover and stir occasionally until hot. (About 10-15 minutes). Remove from heat.
4.) Meanwhile, season chicken breast with basil, oregano, black pepper, garlic powder, and sea salt to taste.
5.) Heat 1 tablespoon EVOO in a large cast iron skillet over medium high heat. Once skillet is hot, add chicken and cook for 4-5 minutes per side (or until chicken is golden brown).
6.) Remove chicken from heat. Top chicken with Arrabbiata sauce and garnish with capers and additional sundried tomatoes if desired.
*For Paleo recipe, leave out sour cream. Add in chicken stock and a some tomato paste to thicken the sauce.

Italian Beef and Squash Soup

This Paleo recipe is a twist on Italian Wedding Soup and requires little effort. Grass fed beef takes on a savory flavor with Italian spices and sun dried tomatoes. Winter squash adds a bit of sweetness and also serves as a thickener. This Italian beef soup is perfect for cold winter nights or when you are in need of comfort food!

Ingredients:
2 pounds ground grass fed beef
2 cloves fresh garlic minced
1 large sweet onion diced
6 stalks of celery diced
1/2 cup organic sun dried tomatoes (Trader Joe's brand free of oil)
1 teaspoon KAME fish sauce
1 (6 oz) can all natural no salt added tomato paste
1 (32oz) carton free range GF chicken stock (Imagine Natural Creations)
1/2 cup dry white wine
1 bag organic frozen winter squash (Stahlbush Island Farms)
1 tablespoon oregano
1 tablespoon basil

Method:
1.) In large Dutch oven, add onions, celery, sun dried tomatoes and 1 tablespoon EVOO. Cook over medium high heat for 7 minutes.
2.) While onions and veggies are cooking, add garlic and grass fed beef to large cast iron skillet. Cook until browned.
3.) Add chicken stock, KAME, tomato paste, wine, oregano, basil, and cooked beef to Dutch oven. Bring to a simmer.
4.) Add in bag of frozen squash, turn heat down to low, and cover with lid. Continue simmering on low for 1 hour stirring occasionally until soup is thick and veggies are tender.

*If desired add in 1 teaspoon of Tabasco sauce or cayenne pepper to add some heat to the soup :)

Italian Beef Ragu over Kale

Italian food has amazing flavor, however, the use of pasta as the main ingredient prevents it from being on a Paleo menu. Don't give up on Italian just yet. You can still recreate the delicious tastes of  Italian without pasta in a variety of Paleo dishes. Sliced grass fed beef simmered in sun dried tomatoes, garlic, and Italian spices served over Kale is enough to make you forget about the dough shaped bow ties of previous Italian fare.

Ingredients:
1-2 pounds grass feed beef (London broil) cut into cubes
1 (14.5 oz) can all natural petite diced tomatoes
1 (8 oz) can no salt added all natural tomato sauce
1/2 cup sun dried tomatoes not in oil or preservatives (Trader Joe's brand)
1 sweet onion diced
2 large cloves of garlic minced
1/2 cup baby bella mushrooms sliced
1 tablespoon dried oregano
1 tablespoon dried basil
1 cup dry white wine
Dash of KAME fish sauce

Method:
1.) Pre-heat oven to 325 degrees. Heat 1 tablespoon EVOO in large Dutch oven.  Add onions, mushrooms, can of diced tomatoes and sundried tomatoes. Saute over medium heat.
2.) Meanwhile, heat 1 tablespoon EVOO in large cast iron skillet. Working in small batches, sear beef until brown on all sides or no longer sticks to bottom of pan. Add to Dutch oven.
3.) Once all of beef is browned and placed in Dutch oven, add garlic to cast iron and saute for 1-2 minutes or until lighly brown.  Add in 1/2 cup of wine, bring to a simmer and scrape up brown bits from skillet. Add wine and garlic sauce to Dutch oven.
4.) Add can of tomatoe sauce, oregano, basil, KAME, and remaining wine. Sea salt and black pepper to taste.
5.) Cover with lid and place in oven for 1 hour or until beef is desired tenderness and sauce in thickened. Serve over Kale.

Garlic Kale

Ingredients:
1 bunch fresh Kale
1 clove fresh garlic minced
1 tablespoon EVOO
Dry white wine

Method:
1.) Soak Kale in cold water, rinsing until water is clear and Kale is clean.
2.) Cut leaves from salk and veins. Roll Kale leaves up and slice into pieces. (Or tear apart into small chunks).
3.) Heat EVOO in a large skillet.  Add garlic and saute for 2 minutes. Add in Kale and sea salt and pepper to taste. Carefully stir Kale over medium heat until leaves start to wilt.  Add in a splash of dry white wine. Continue cooking for 7 more minutes or until Kale is desired tenderness. Serve Italian beef over Kale.
*Kale is best cooked "al dente"