Sunday, September 29, 2019

Primal (or) Keto Pasta Alfredo

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

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33 Healthy Throw-Together Meals

33 Healthy Throw-Together Meals

When I think about how I cook from week-to-week, it’s really basic and definitely not fancy like what you might see on social media. Maybe I’ll make one new recipe each week, but, for the most part, I’m mostly cooking family favorites and simple throw-together meals. And, truthfully, most of which aren’t even “official” recipes, but they’re still nutritious and delicious! 🙂

I personally love to switch up our meals from week-to-week, but I want to make it easy too. That said, here are 33 healthy throw-together meals to add to your menu in the coming weeks. Pick a few for this week, a couple of different ones for the week after, and so on. And, of course, repeat your favorites as much as you’d like! I hope these simple “recipes” help make meal time stress-free for you!

healthy throw-together meals

33 Healthy Throw-Together Meals

1. One-Pan Chicken Taco Skillet

  • Buy: Ground chicken or turkey, a bag of frozen sliced peppers and onions, jarred salsa, taco seasoning. Optional ingredient: frozen corn + avocado or guacamole
  • Serve: In lettuce wraps or tortillas, over rice or cauliflower rice, mixed with salad greens or baby spinach, top with avocado, guacamole and/or sour cream

2. Banza pasta (or other high-protein pasta) with store-bought pesto + feta or goat cheese 

  • Buy: Pasta, pesto, feta or goat cheese
  • Serve: Stir in fresh baby spinach or kale when pasta is hot, top with pine nuts, hemp seeds, or sunflower seeds for some crunch

3. Open-face tuna or salmon melt

  • Buy: Canned tuna, bread, cheese, or mayo, relish, and/or spicy mustard. Optional ingredients: Celery, cucumber, bell pepper, carrots to mix in
  • Serve: Mix tuna/salmon with mayo/relish/mustard (your choice) spread on bread with cheese on top, pop in toaster oven. Serve with a big salad with whatever veggies you have in the fridge!

4. Cheesy Garlic & Herb Brussels Sprouts With Sausage 

  • Buy: Chicken sausage, shredded Brussels sprouts, Laughing Cow wedges
  • Serve: Mix up and serve! Great as leftovers or side dish. Make a double batch!

5. BBQ chicken lettuce wraps  

  • Buy: Chicken breast, BBQ sauce, lettuce. Bonus ingredient: Avocado or guacamole.
  • Serve: Make a batch of shredded chicken in your crockpot or instant pot. Mix with buffalo sauce. Serve in lettuce wraps. Top with avocado or guacamole.

6. Toaster oven pita pizzas

  • Buy: Pitas, marinara sauce, shredded cheese, your choice of toppings
  • Serve: Top pitas with sauce, cheese, and your other favorite ingredients. Pop in the toaster oven until cheese is melted.

7. Hummus Chicken Salad  

  • Buy: Chicken breast, hummus, veggies of choice
  • Serve: Serve on top of salad greens, inside a lettuce wrap, or with crackers

hummus chicken salad 33 Healthy Throw-Together Meals

8. Salsa Cauliflower Rice Bowls 

  • Buy: Salsa, ground beef, chicken, or turkey, riced cauliflower. Bonus ingredient: Avocado or guacamole.
  • Serve: With avocado or guacamole!

9. Scrambled eggs with baby spinach and feta 

  • Buy: Eggs, baby spinach, crumbled feta
  • Serve: Eat solo, on top of an English muffin, or rolled into a tortilla

10. Vegelicious Avocado Tuna Salad

  • Buy: Canned tuna, avocado (or guacamole), veggies of choice
  • Serve: Serve on top of salad greens, inside a lettuce wrap, or with crackers

11. Fig & Bacon Grilled Cheese 

  • Buy: Bread, fig spread, bacon, cheese, butter
  • Serve: With a side salad or choice of veggies

12. Meal Prep High-Protein Artichoke Parmesan Pasta

  • Buy: Banza pasta (or other high-protein pasta), jarred marinated artichoke hearts, Parmesan cheese
  • Serve: Eat solo or mix in some extra veggies (spinach, kale, broccoli)

13. High-protein pasta with butter, grated Parmesan, and baby spinach

  • Buy: High-protein pasta, butter (or ghee), grated Parmesan, baby spinach
  • Serve: Cook pasta, drain water, and transfer to a mixing bowl. While hot, stir in butter, Parm, and baby spinach.

14. The Easiest Egg White Frittata You’ll Ever Make 

  • Buy: Egg whites, milk, your choice of veggies, herbs, and spices
  • Serve: Solo with salad greens and dressing or between a toasted English muffin with cheese for an egg sandwich to go!

15. Ham and cheese avocado rice cakes

  • Buy: Rice cakes, avocado (or guacamole), deli ham (or turkey), sliced cheese
  • Serve: Spread avocado on top of rice cakes, top with ham, cheese, and sliced cucumbers or tomato for some added veggies!

16. Smoked salmon toast with cream cheese

  • Buy: Bread, smoked salmon, cream cheese (plain or flavored). Bonus ingredients: Cucumber, tomato, fresh dill.
  • Serve: Toast bread, spread on cream cheese, top with smoked salmon, cucumber slices, tomato, and/or fresh dill.

17. Air Fryer Shrimp Tacos

  • Buy: Shrimp, taco seasoning, guacamole, tortillas (or lettuce). Bonus ingredient: Purple cabbage.
  • Serve: With shredded purple cabbage and/or your other favorite toppings!

18. Buffalo chicken lettuce wraps 

  • Buy: Chicken breast, Buffalo sauce, lettuce. Bonus ingredient: Blue cheese crumbles (or blue cheese dressing), avocado or guacamole.
  • Serve: Make a batch of shredded chicken in your crockpot or instant pot. Mix with buffalo sauce. Serve in lettuce wraps. Top with blue cheese crumbles, avocado and/or guacamole.

buffalo chicken lettuce wraps 33 Healthy Throw-Together Meals

19. Canned tuna mixed with Italian dressing over salad greens 

  • Buy: Canned tuna, Italian dressing, salad greens. Bonus ingredients: Your choice of chopped veggies and crumbled feta.
  • Serve: Over salad greens, rolled into a tortilla, inside lettuce wraps, or on bread as a sandwich

20. BBQ lentil lettuce wraps

  • Buy: Pre-cooked lentils, BBQ sauce, walnuts, lettuce
  • Serve: Combine lentils with BBQ sauce and walnuts, serve inside lettuce wraps

lentil taco wraps 33 Healthy Throw-Together Meals

21. Tex-mex turkey burger

  • Buy: Turkey burger, cheddar, guacamole (or avocado), salsa. Bonus ingredient: Black beans
  • Serve: Top turkey burger with cheddar, guacamole, and salsa. Serve with black beans over a salad, inside a lettuce wrap, or on a bun.

22. Ham and cheese roll-ups

  • Buy: Deli ham (or turkey), sliced cheese, mustard of choice
  • Serve: With a big salad or along side your favorite steamed or roasted veggies

23. Smoked salmon plate

  • Buy: Smoked salmon, cucumber, arugula, avocado. Bonus ingredients: Balsamic glaze and hard-boiled egg(s)
  • Serve: Serve smoked salmon along side arugula topped with balsamic glaze (or other favorite dressing), cucumber slices, half of an avocado, and a hard-boiled egg.

24. BLTs

  • Buy: Bacon, lettuce, tomato, mayo, bread
  • Serve: With a big salad or along side your favorite steamed or roasted veggies

25. Last-Minute Lasagna 

  • Buy: Frozen cheese ravioli, marinara sauce, frozen chopped spinach, shredded mozzarella, grated Parmesan
  • Serve: Prep ahead or make on the fly!

26. Chorizo and avocado lettuce wraps

  • Buy: Chorizo, avocado, lettuce
  • Serve: With rice or another favorite starch on the side

27. PB & Banana Greek yogurt bowl

  • Buy: Plain (or vanilla) Greek yogurt, powered peanut butter, banana, walnuts
  • Serve: Mixed together with cinnamon

28. Avocado Egg Salad

  • Buy: Eggs and avocado (or guacamole)
  • Serve: Serve on top of salad greens, inside a lettuce wrap or tortilla, on a toasted English muffin, or with crackers

29. Banza Mac & Cheese with broccoli 

  • Buy: Banza Mac & Cheeseand broccoli (fresh or frozen)
  • Serve: Eat solo and pack up leftovers for lunch!

30. Cheesy cauliflower gnocchi 

  • Buy: Trader Joe’s cauliflower gnocchi and nutritional yeast (or grated Parmesan. Bonus ingredient: Baby spinach
  • Serve: Eat solo or stir in baby spinach when hot

31. Prosciutto & Greens Pizza 

  • Buy: Pre-made pizza crust, prosciutto, baby spinach (or frozen chopped spinach), shredded cheese, pizza sauce
  • Serve: With a side salad

32. Southwest Chicken Lettuce Wraps 

  • Buy: Ground chicken, salsa, lettuce. Bonus ingredient: Avocado (or guacamole) and shredded cheese
  • Serve: With rice or black beans

33. Cabbage Bowl

  • Buy: Coleslaw mix, eggs, coconut oil (or other cooking oil)
  • Serve: With hot sauce or additional veggies of choice

I hope you guys enjoyed this round-up of 33 healthy throw-together meals, and please keep a look out for another edition of even more quickie ideas in the coming weeks! 🙂

 

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Spelt Pancakes Recipe (Egg Free)

These spelt pancakes are a great option for an easy, healthy breakfast during the week. This pancake recipe creates whole grain pancakes that are fluffy, delicious, and loaded with the benefits of… Read more →



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