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paleo spaghetti with a meat sauce

paleo spagghetti with meat sauce

Going paleo doesn’t mean giving up your favorite pasta sauces — just use a little creativity! The most common paleo “spaghetti” is spaghetti squash. Noodles can also be made from buckwheat flour. A peeler or spiral slicer on a fine setting can create noodles from zucchini and other vegetables. This sauce is also great poured over sautéed portobello mushrooms or eggplant.

To use spaghetti squash, slice in half lengthwise. Remove seeds and set aside. Season the inside with Italian seasonings, salt and pepper. Steam or bake thoroughly. Strands should be very soft. Seeds can be roasted in the oven with salt as a snack.


1 lb. ground beef (pastured and grass-fed preferred)
1 small sweet onion, chopped fine
1-2 tbsp. crushed garlic
1-2 tbsp. olive oil (coconut or sesame oil can substitute)
32 oz. crushed tomatoes
1 tsp. each basil, marjoram, oregano, rosemary and thyme
1/8 tsp. cayenne pepper

Heat oil, stir in onions and garlic. Cook for 5-10 minutes, add meat and brown thoroughly. Add other ingredients, stir well and cover. Cook on lowest heat setting for 40-45 minutes, stirring occasionally.

    Crab Salad-Stuffed Eggs

    crab salad stuffed eggs


    12 hard-boiled eggs
    8 ounces crab meat
    Green onions, carrot and/or celery, chopped very fine
    Fresh dill and/or cilantro, cut very fine
    Salt and pepper to tasteFor the dressing:
    If non-dairy, mashed avocado
    If dairy is okay, Greek yogurt
    Coconut milk is okay if you like the taste. Use full fat milk or coconut cream.
    Dash lemon and/or lime juice. Stir well.A paleo “mayonnaise” can be made with nut oil or light olive oil, an egg and lemon juice. Don’t be afraid to experiment.
    Make dressing first and have well chilled. Slice eggs lengthwise. Carefully remove yolks. Set whites aside. Mash yolks in a bowl, slowly adding other ingredients. Stir in dressing a bit at a time until mixture holds together. It should be a firm paste and not gooey. Mix well and spoon into egg whites. Cover and keep cold until ready.Use eggs from pastured hens.
    Try tiny amounts of red pepper instead of black.
    Tiny amounts of powdered or finely crushed ginger or garlic.
    Use fresh herbs from your own garden whenever possible.

      Paleo Chilli

      paleo chilli


      2 lbs. of ground beef
      2 cups onion, chopped small
      ½ tsp. garlic
      2 tsps. Chili powder
      ¼ tsp. cumin
      1 tsp. salt
      1 tsp. pepper
      1 tbsp. smoked paprika
      4 cups diced or crushed tomatoes
      3 cups water
      3 beef boullion cubes
      30 oz. light red kidney beans, drained


      1. Saute ground beef and onion in a large stock pot until brown. Drain well.
      2. Add all spices, tomatoes, water, and boullion cubes. Mix well.
      3. Boil mixture over low heat. Keep covered and stir occasionally for one hour.
      4. Add beans and bring mixture back to a boil. Mix well.
      5. Remove from heat and serve.

      This recipe can be easily doubled or halved. This chili is also very easy to freeze.

        paleo chicken and mushroom soup


        Chicken mushroom soup is an old familiar favorite which is a meal in itself. It’s already paleo, with a couple of substitutions.

        2 to 4 chicken breasts and/or thighs, boneless
        8 to 12 oz. portobello mushrooms, sliced
        8 to 10 oz. diced carrot
        10 to 12 oz. diced onion
        2 cups organic chicken broth
        1 can full fat coconut milk
        1 tbsp. paprika
        1 tsp. each dill, ginger
        Dash cinnamon
        1 tsp. lemon juice
        Salt and pepper to taste
        Cilantro or parsley
        Instructions:Boil chicken or fry in butter or oil and dice. Saute onions and carrots 10 minutes, add mushrooms and saute another 10 minutes. Stir in chicken, broth, coconut milk, spices and seasonings. Cover and simmer on lowest setting for 30-45 minutes. Garnish with cilantro or parsley.

        Any vegetables you like can be diced and added to this delicious soup. Try including a blended avocado for a unique taste. Use a paleo-approved oil such as olive, coconut or avocado. Butter should be ghee or any natural grass-fed brand.

          Pumpkin Breakfast Cookies

          pumpkin cookies

          Paleo Pumpkin-Coconut Breakfast Cookies:


          1 cup almond flour
          1 tsp baking soda
          1/2 tsp ground nutmeg
          1/2 tsp ground ginger
          1 tsp ground cinnamon
          2 tsp pumpkin pie spice
          1 cup canned pumpkin (or cook and puree pumpkin yourself)
          2 large eggs
          2 tbsp sunflower seed oil
          1/4 cup raw honey
          2 tsp raw/organic peanut butter
          1/4 cup raw, shelled, sunflower seeds
          1/2 cup flaked coconut


          Begin by pre-heating the oven to 325 degrees. Sift the finely ground dry ingredients (flour, baking soda, and spices) together into a medium mixing bowl. In a second bowl, combine the canned pumpkin, eggs, oil, honey, and peanut butter with an electric mixer until completely blended. Slowly fold the dry mixture until all ingredients are combined. Add the sunflower seeds and coconut, mixing well until they’re evenly distributed. Drop by spoonfuls onto a non-stick cookie sheet and bake until golden brown (about 12-15 minutes).

            Oven Roasted Ratatouille

            paleo ratatouille


            1 baby eggplant
            1 zucchini (4-5 inches long)
            2 Roma tomatoes
            1/2 cup diced white onion
            2 tbsp. clarified butter
            1 garlic clove, finely minced
            3/4 tsp. salt
            1/2 tsp. dried marjoram or 1 tsp. fresh marjoram
            1/2 tsp. black pepper


            Preheat the oven to 400°F. Dice the eggplant, zucchini, and tomatoes into 1/2-inch cubes. Pour the clarified butter, marjoram, garlic, salt, and pepper into a large mixing bowl. Stir to combine. Add the eggplant, zucchini, tomatoes, and onions. Toss well to evenly coat the vegetables. Spread all ingredients out on a baking sheet lined with foil, making sure not to overcrowd it; nothing should be overlapping. Place the sheet in the oven for about 20 minutes or until the vegetables are lightly browned on top. Dish out into bowls with a spatula and serve.

              Breakfast Lasagna

              suasage and sweet potato strata


              1/2 pound sweet or hot bulk sausage

              1/2 cup diced carrots

              1/2 cup diced butternut squash

              6 eggs

              1 large sweet potato




              Coconut oil

              Pumpkin or sunflower seeds


              Cook sausage over medium heat until browned, about 7 minutes.
              Add cauliflower and rosemary and sauté for another 5-7 minutes, until the cauliflower is softened.
              Transfer the ingredients to a mixing bowl. Add 4 eggs, salt and pepper. Stir until well mixed.
              Grease a 9-inch round cake pan, and pour the mixture into the pan.
              Slice sweet potato into thin rounds, using a mandolin box grater/slicer. Overlap sweet potato rounds on top of the egg mixture until you’ve covered the mixture. The sweet potatoes will shrink a little when cooking so add a few more than you might think you need.
              Whisk the remaining egg well. Whisk in 1 tablespoon of oil. Brush on to sweet potatoes.
              Bake at 350 degrees for 35 minutes. Turn oven to broil and broil for another 4 minutes to make the sweet potatoes crispy.
              Garnish with a few sprinkles of cinnamon. Eat immediately or save for later in the week.

                Paleo Friendly Apple Cinnamon Muffins

                apple cinnamon muffins

                Warning: You may want to double the recipe! They really are that good!


                1 Cup Almond Flour
                3 Tbsp Coconut Flour
                1 Tbsp Cinnamon
                1/2 tsp Baking Soda
                Pinch of Salt
                3 whisked Eggs
                1/4 Cup melted Coconut Oil
                2 Tbsp Raw Honey
                1 cored and diced Apple


                Prepare muffin tin by inserting nine silicone liners.
                Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius)
                In a large bowl, mix together the dry ingredients: almond flour, coconut flour, cinnamon, baking soda and the salt.
                Add the wet ingredients: eggs, coconut oil, raw honey and the cored and diced apples. Combine thoroughly.
                Place mixture in muffin liners filling 2/3 to the top.
                Bake for 25-30 minutes with a nice golden brown top.
                Serves: 9 muffins

                  Lavish Peach-Mango Protein Shake Recipe


                  The ingredients/directions you will need for this delightful shake are the following:

                  The Goods (ingredients):
                  1 cup of ice cubes or ½ cup of cold coconut milk
                  2 tbsp.  hemp protein powder
                  1 ripe peach, peeled and cubed
                  1 ripe mango, peeled and cubed
                  ½ green apple, peeled and cubed
                  A squeeze of citrus (lemon preferred)
                  ½ tsp. of honey (optional)

                  The Way (instructions):
                  1.Peel and cube all fruits stated above.

                  2.Put the water or milk into your blender; add protein and ½ of your cubed fruit. Blend for about a minute and scrape down the sides, if needed.

                  3.Continue by putting in the rest of the fruit including the squeeze of citrus. Blend until smooth for 3 to 5 minutes. If it is too thick, add small quantities of water or milk until the mixture is pourable.

                  4.Taste smoothie and if some sweetness is needed, add honey, but don’t go overboard. Less is more.  Once it is to your liking, pour it in a tall glass.

                  5.For leftovers, pour the remaining smoothie into a glass container with a lid. Store it in the freezer and use it within a week.


                    Zucchini Pancakes

                    Zucchini Pancakes


                    2 C zucchini, roughly 2 medium zucchinis, shredded

                    3 eggs

                    1 T coconut flour

                    1/2 tsp sea salt

                    1/4 tsp freshly ground black pepper

                    Coconut oil


                    Preheat cast iron skillet over medium-low heat.

                    Roughly chop zucchini in a food processor, dry with a paper towel and set aside.

                    Beat eggs in a large bowl.

                    Add coconut flour into eggs by shifting the flour into the bowl to prevent lumps. Beat together.

                    Add salt and pepper to zucchini, mix well and add to the egg mixture.

                    Add coconut oil to preheated skillet. Be certain to coat the entire pan.

                    Spoon the mixture into the pan into 5” or 2” sized pancakes and cook until each side is lightly golden brown.

                    Serve warm topped with additional spices and fresh herbs as desired such as parsley, oregano, etc.

                    Serves 5 – 5” pancakes or 10-2” pancakes