Sunday, October 13, 2019

3 Spaghetti Squash Bowl Recipes

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!

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Butternut Squash Pasta Sauce Recipe

This butternut squash pasta sauce makes for a delicious, autumn-inspired pasta dish!

I loved this sauce so much, I actually enjoyed what I didn’t use on pasta, as soup. But either way you enjoy it, the nutmeg-y flavor is perfect for this time of year. It’s warm, smooth, creamy and comforting, and there isn’t a drop of dairy in the entire thing thanks to one, secret ingredients. Cashews!

A wooden bowl of pasta sits on a table and a pitcher of this Butternut Squash Pasta Sauce is being poured over the top of it.

Soaked cashews will make just about any sauce creamy, just as if you’d used heavy cream. Sometimes, it’s even creamier! I made a delicious alfredo sauce with it a while back, and thought the cashews would be excellent made this way as well. And they were!!

HOW TO SOAK CASHEWS FAST

While this recipe calls for soaking your cashews overnight, there is a way to soak them faster. All you have to do is put the cashews into a pot with enough water to cover them well and then bring them to a boil on your stovetop. Once the water reaches the boiling state, remove the pot from the heat, cover, and let sit for 20 minutes. Strain the water off, and you've got soaked cashews! You can also simply cover them with boiling water from a kettle and let them sit for 20 minutes. Whichever is easier. Discard the strained water.

HOW MUCH WATER DO YOU USE TO SOAK CASHEWS?

There really isn't a lot of science or exact measurement here. All you have to do is ensure that the cashews are well covered. Note that they will expand to about twice their size and you still want them to be well covered in water. So eyeball it. Don't be stingy with the water and they'll be fine!

HOW TO USE SOAKED CASHEWS

Soaked cashews are a wonderful snack on their own. But if you don't want to eat them as is, blend them into just about any sauce in place of diary for a creamy sauce. Note that you'll want to use broth of some sort (vegetable broth tastes best in most cases) to get a saucier consistency. If you try to blend them without liquid, you may burn out your blender!

CAN YOU FREEZE SOAKED CASHEWS?

Absolutely!! In fact, you can easily soak a large quantity of cashews for easy use whenever you need them! No need to thaw for more than 5-10 minutes. In fact, in most cases, I don't thaw them at all! I just pop them into my blender with some broth and whatever else I want to add and I get a delicious, creamy sauce every time!

A wooden bowl, filled with pasta, sits on a table with a small pitcher of Butternut Squash Pasta Sauce sitting behind it.

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HEALTHY PASTA RECIPES:

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BUTTERNUT SQUASH PASTA SAUCE RECIPE

Butternut Squash Pasta Sauce Recipe

A creamy, delicious sauce you can pour over your favorite type of pasta.

  • 1/2 cup soaked, raw cashews
  • 1 cup cooked butternut squash
  • 1 3/4 cups vegetable broth ((no sugar added))
  • 1 tsp. ground nutmeg
  • 1/2 tsp. salt
  1. Soak the cashews overnight in filtered water.

  2. When ready, drain the water from the nuts and pour the cashews into a blender.

  3. Add the remaining ingredients and blend until smooth.

  4. Adjust salt and nutmeg to your liking, blending after each addition, if any.

  5. Pour over your favorite pasta and serve.

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

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Fasted Cardio, How CNC Makes Money & Favorite Pair of Jeans

Hi guys!

This edition of CNC Instagram Live is from September 19th, and I received a great group of questions from you guys for it – thank you for sending! I love having a running list and hearing what kinds of topics you guys are interested in hearing about, so keep ’em coming! Ok, into the questions we go!

1. Is fasted cardio ok for women, specifically 20-25 minutes of interval sprints?

My answer: it depends! It really comes down to personal preference. Do you feel ok working out on an empty stomach? If so, then I say go for it! Personally, I like to have a little something in my stomach before working out because an empty stomach can make me feel queasy and uncomfortable. I’ve also noticed that I have more energy with food in my stomach. Those pre-workout carbs really do kick in! 

I once heard an episode of The Mind Pump Podcast that talked about how some people swear it makes a difference in fat burning, but science says that difference is very minimal. My opinion? If you’re only working out for 20-25 minutes total, then fasted cardio probably doesn’t rank very high on the totem pole of weight loss. Nutrition, sleep, and recovery are probably a lot more important, so definitely consider those first. In the end, it’s an individual choice and if you feel like its working, then you do you!

2. What are my favorite jeans?

The pair I’m wearing in the video! 🙂 Totally not planned, but maybe it was subconsciously in my head after reading this question? Ha! These jeans are from Nordstrom and not only were they $64, they are soooo comfy! They are a little more casual, so I’ll usually wear them running errands or out to dinner at a casual place. I love them and wear them all the time! 

3. How do you make money?

I’m definitely not secretive about how I make money via CNC. In fact, I’m more than happy to share! I haven’t talked about this on the blog in a million years, and it’s changed quite a bit, so this will be an interesting update for long-time followers! 

Nutrition coaching has really taken off for CNC, and it’s the main way I make money. I currently have two RDs and another nutrition coach working for me. Our nutrition coaching is a service-based, all online business, and we use WhatsApp (similar to Voxer) to communicate to keep all client interactions one-on-one. It’s a big part of my income, and I absolutely love it because motivating and helping people reach their goals is a big passion of mine!

The three other ways I make money are:

  • The blog, through ads and sponsored posts for brands and products that I love.
  • Affiliate marketing, which means that anytime I link to an affiliate product and its purchased, I make a small commission.
  • BeautyCounter! I love all of their products so much, and I make a commission from any sales that come from me.

So, these four streams of revenue combined make my income. Things have changed so much over time, and if I had answered this question five or six years ago, some of these streams wouldn’t have even existed. At one point, the blog was my main income source, but the blogosphere has changed and there’s a lot more going on with social media now, especially Instagram and Facebook. I’m all about rolling with the changes and doing what I can to keep up! Helping multiple streams of revenue does help – our mortgage isn’t going to pay itself!

4. UC Update

A bunch of people have asked how I’m doing, and I really appreciate it, so thank you! I don’t know if it’s the Entyvio that finally kicked in or the two different functional practitioners that I’m working with, but I’m doing a lot better. We’ve been trying a few new things here and there, one of them being really paying attention to my digestion. I’ve never approached my disease from a digestion standpoint, but if you think about it, it makes sense. If the food traveling down to my intestines isn’t fully digested, it might be causing my immune system to react. Plus, if I already have a leaky gut situation, partially digested food is only going to make it worse. Needless to say, it’s been an interesting journey! 

In addition, I’ve started taking a new probiotic in liquid ampule form by a company called Livespo. I found the company through a IBD Facebook Group post and ordered the ampules online. They’re hard to get because they sell out so quickly, but I finally got my hands on some and started taking them. A company customer service representative actually emailed me shortly after to see how I was doing, and I told her that I was still struggling. She suggested that I up my dose to three a day, and I started doing a bit better. Not 100%, but better. The same woman emailed me again to check in, and I told her I wasn’t all the way there yet. She ended up sending me a different probiotic strain for FREE, which is so awesome. They really want people to get better! The new strain in addition to the previous strain I was taking now seems to be making a difference, so knock on wood, I hope it sticks! 

What’s great is that the probiotic ampules aren’t crazy expensive. I was paying a ton for VSL#3 and never really got any better on it. So I’m going to keep trucking along with the new probiotics (they’re part of my anti-candida protocol) and keeping my digestion in check (and continue with Entyvio). Let’s hope for total remission! 

5. How’s Murphy doing?

He’s actually snoring in the other room right now, so I hope he’s feeling a little bit more comfortable. For those of you who haven’t been following along, here’s a little recap:

Mal and I were downstairs the other night and heard him jump off the bed, and we both gave each other an “Oh no…” look. We’ve been trying to avoid jumps because it’s just too much impact for Murphy’s poor pug back and legs. Of course, he started acting weird that night and we decided to see how he was feeling the next day. Low and behold, the poor pug was in so much pain that we ended up giving him some pain medication that we had from the last time he hurt himself like this, about three months ago. After taking the pain medication, he was doing a lot better; we even went on a walk and he was acting like himself. But the next morning he was again in so much pain that he was yelping while barking, and by mid-day was shaking a little, so I knew it was definitely time for a visit to the vet.

The vet ended up prescribing more of the pain medication, and told us that this could actually be a long-term solution for us. Her own dog has been on this medication for about four years now and is still trucking along. She also gave us a referral to a neurologist to have them do an MRI; unfortunately, surgery could very likely be a possibility. However, I just don’t know if I want to put Murphy through all that. Poor pug has already been through one surgery, and the MRI alone is between $1000 – $3000 (and it could potentially give us bad information, which I am not sure I’m ready to hear yet). I love that dog so much, so I’m really torn about what to do. Though I don’t really love the pain medication as a long-term solution either, for now, we’re hoping that it works. Poor Murph!

That’s all I have for you guys today! As always, thanks for the awesome questions and keep them coming!

 

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