Category Archives: Recipes

beet pasta with salmon

CSC_0087-adjusted-beet pasta salmon

Salmon and beets are the nutritional equivalent of Superman and Wonder Woman, so pairing them up is like having the Justice League converge on your plate.

  • Prep Time: 30 m
  • Serves: 2
  • Calories: 752, Sodium: 905 mg, Dietary Fiber: 13.2 g, Total Fat: 47.4 g, Total Carbs: 47.3 g, Protein: 44.3 g

Ingredients:

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“PASTA”
1 pound beets (mix red and gold for colorful pasta)
SAUCE
2 6-oz. salmon fillets, preferably wild-caught
1 Tbsp. coconut oil
1 medium onion, chopped
3 garlic cloves, minced
3 cups cauliflower florets
1/3 cup lemon juice
1 ½ tablespoon lemon zest
1 cup canned coconut milk
1/2 tsp. salt
1/4 tsp. black pepper
1/2 tsp. paprika
1/2 tsp. mustard powder
1/2 tsp. garlic powder
1 tsp. cumin
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Instructions:
  1. Remove the beet greens and cut the beets down to a size that fits into the Veggetti. Slice the beets into “pasta” strands. Boil for 20 minutes until soft.
  2. Preheat oven to 250°.
  3. Melt the coconut oil in a medium skillet, then sauté the onion and garlic cloves for 4-6 minutes in coconut oil in a medium pan.
  4. Steam cauliflower until tender ( usually 5-7 minutes), then put in blender or food processor along with the garlic, onions, cumin, lemon juice and zest, coconut milk, pepper and salt. Process until smooth.
  5. Line a cookie sheet with aluminum foil or coat with non-stick spray.
  6. Mix the mustard powder, paprika, cumin, garlic powder, and salt and sprinkle it over the raw salmon.
  7. Place the salmon on the treated cookie sheet and bake until the salmon is done (8-10 minutes, depending on thickness of the fillets).
  8. Pour the spicy cauliflower sauce in a small saucepan and bring to a quick boil.
  9. To serve, divide “pasta” onto two plates, cover with sauce and top with salmon pieces.

chicken, veggie & pesto pasta

CSC_0230 adjusted-chickem. veggie & pesto pasta

This hearty version of Pasta Primavera gets an extra dimension from the presence of pesto.

  • Prep time: 40 minutes
  • Serves: 4.
  • Calories: 511. Sodium: 314 mg. Dietary fiber: 8.5 g. Total fat: 23.1 g. Total carbs: 23.1 g. Protein: 52.9 g.

Ingredients:

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“PASTA”
4 large zucchinis
SAUCE
4 boneless, skinless chicken breasts  cut into 1-inch pieces
½ cup fresh Parmesan cheese, shredded
½ cup artichoke hearts, drained and quartered
6 ounces asparagus, trimmed and cut into ½-inch pieces
2/3 cup peas, fresh or frozen
1 large garlic clove, chopped
4 green onions, chopped
2 Tbsp. pine nuts
2 Tbsp. olive oil
1/3 cup white wine
1/8 tsp salt
½ tsp lemon juice
½ tsp lemon zest
2 Tbsp. water
1/4 tsp. black pepper

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Instructions:

  1. Make “pasta” strands from zucchini using your Veggetti cutter.
  2. Boil “pasta” for 4-6 minutes or until soft. Drain, reserving the liquid, and set aside in a warm place.
  3. Combine the pine nuts, garlic, salt, and 1 Tbsp. oil in a food processor or blender and process until completely smooth.
  4. Add the chopped parsley, water, Parmesan cheese, and lemon zest to the mixture. Process until completely combined.
  5. Prepare the chicken:
  6. Using a large skillet, brown the chicken pieces in the remaining tablespoon of olive oil. This will take about 5 minutes over medium heat. Remove cooked meat from the pan and set it aside.
  7. Add the onion to the skillet and sauté over medium heat until the onion is translucent. Add the artichoke hearts and cook for another 3 minutes.
  8. Add the wine to the vegetable mixture and cook for 2-3 minutes more, stirring occasionally.
  9. Add the asparagus pieces and sauté until they are tender/crisp, about 2 minutes.
  10. Stir in the “pasta,” 1 ½ cups of the reserved pasta water, the pesto sauce, the chicken pieces, and the peas. Cook over medium heat until the peas are tender, about 2 minutes.
  11. Remove from heat and stir in the lemon juice before serving.

quick spaghetti with meat sauce

CSC_0227 adjusted- quick spaghetti with meat sauce

Lean protein and non-starchy vegetables are an unbeatable combination when you’re trying to lose weight. This simple, classic “spaghetti” with meat sauce is so flavorful you won’t even notice you’re getting a double-dose of vegetables on your plate.

  • Prep time: 25-35 minutes
  • Serves: 2.
  • Calories: 466. Sodium: 1,092 mg. Dietary fiber: 11.3 g. Total fat: 17.4 g. Total carbs: 35.2 g. Protein: 44.3 g.

Ingredients: [ weight loss ]

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“PASTA”
2 large zucchinis
1 large carrot
½ lb. lean turkey or beef
1 12-oz. can crushed tomatoes
1 medium yellow onion, diced
1 Small celery stalk, diced
2 garlic cloves, crushed
1 Tbsp. Italian seasoning
1 Tbsp. olive oil
½ tsp salt
Parmesan cheese for topping

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Instructions:

  1. Using your Veggetti cutter, turn the zucchinis and carrot into narrow pasta strands. Heat or cook to your preferences.
  2. In a large saucepan, sauté the onion and celery until the onion begins to get brown (5-9 minutes).
  3. Stir in the Italian seasoning and the garlic and cook for another minute.
  4. Push the vegetables to the side and add the ground beef. Cook until the meat is well done.
  5. Add the tomatoes and simmer until sauce is thickened. Adjust seasoning and serve over warmed “pasta.”
  6. Garnish with Parmesan cheese.

beef paprikash with squash noodles

CSC_0218 adjusted- beef paprikash with squash noodles

Also known as “beef goulash,” this recipe is often made with the addition of sour cream, but the real heart of the flavor is the interaction of meat and paprika, and this version of a comfort food classic (served on a bed of squash noodles) is totally Paleo-friendly.

  • Prep time: 3 hours.
  • Serves: 2.
  • Calories: 572. Sodium: 817 mg. Dietary fiber: 17.7 g. Total fat: 25.4 g. Total carbs: 53.0 g. Protein: 40.7 g.

Ingredients:

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“NOODLES”
4 cups thick-cut squash
½ lb. stew beef, cut into cubes
2 cups beef broth
2 Tbsp. olive oil
8 Roma tomatoes, seeded and diced
2 large yellow onions, diced
1 green bell pepper, seeded and diced
2 cups beef broth
2 large garlic cloves, minced
3 Tbsp. paprika (or to taste)
2 tsp. caraway seeds

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Instructions:

  1. Preheat oven to 350.
  2. Sear the beef cubes in the olive oil in the bottom of a Dutch oven. Push the beef cubes to the side and Saute the onions, bell pepper, and garlic, cooking until the onions are translucent.
  3. Add the tomatoes and beef stock.
  4. Roast at 350 for 2-2 ½ hours until the beef is tender is so tender it can be shredded with a fork.
  5. Using your Veggetti or Paderno spiralizer, slice the squash into thick-cut noodles. Place the noodles into boiling water for a couple minutes, just enough to warm them.
  6. Serve the paprikash over warmed “noodles.”

greek-style pasta

CSC_0085 adjusted-greek-style pasta

The combination of salty feta cheese and dry white wine turns this pasta dish into something a little sophisticated. Serve it with slices of roast lamb.

  • Prep time:  20 minutes
  • Serves: 4.
  • Calories: 173. Sodium: 232 mg. Dietary fiber: 2.3 g. Total fat: 11.2 g. Total carbs: 10.2 g. Protein: 4.2 g.

Ingredients:

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“PASTA”
1 large zucchini
1 large carrot
1 large yellow onion, diced
2 garlic cloves, minced
2 Tbsp. olive oil
½ cup dry white wine
½ cup feta cheese,
1 tsp. thyme
1/8 tsp black pepper (to taste)

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Instructions:

  1. Using your Veggetti cutter, turn the zucchinis into narrow pasta strands. Heat or cook to your preferences.
  2. In a large skillet, brown the onion and garlic in the oil.
  3. Pour in the wine and continue to cook over medium heat for 5m minutes.
  4. Add the pasta, thyme, and feta cheese t the mixture and stir to combine.
  5. Continue cooking until all the flavors have blended and the cheese has melted.