“Spaghetti” alla Puttanesca (Gluten Free, Low-Carb, Paleo)

“Spaghetti” alla Puttanesca (Gluten Free, Low-Carb, Paleo)

“Spaghetti” alla Puttanesca is absolutely delicious and super quick & easy to prepare! It’s a great go-to meal during the busy work week since most ingredients (like olives, capers, tomatoes and anchovies) can be easily stored. You’ll fall in love with this gluten free & paleo spin on a classic Italian dish!

So, I was going to talk about the health benefits of this flavourful Italian dish, BUT got sidetracked by some other interesting facts when I was doing recipe research …

DID YOU KNOW? Spaghetti alla puttanesca literally means prostitute’s spaghetti!

And that’s why we’re not talking about health today – and instead learning about how this dish got its name.

Some believe this was the easiest dish prostitutes could prepare between customers because the low cost, easily stored ingredients required little shopping or preparation.

Others believe it was was created by Sandro Petti, the co-owner of the restaurant Rangio Felon. The story goes that some customers arrived late to eat and because the restaurant had run out of many fresh ingredients, they asked Petti to prepare ‘una puttanata qualsiasi’, which literally translates as ‘a whore’s any’ but means any rubbish/ garbage. So Petti created a dish with what he had left in the kitchen. The resulting pasta dish was liked so much by the customers that Petti put it on the restaurant menu calling it ‘spaghetti all puttanesca’.

Moral of the story (whichever story you choose to believe): Spaghetti alla puttanesca is not only quick and easy to whip up, but it’s also a great go-to meal during the busy work week since most ingredients (like olives, capers, tomatoes and anchovies) can be easily stored in your kitchen.

Now check out my gluten free & paleo spin on a classic spaghetti alla puttanesca.

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What you need for “Spaghetti” alla Puttanesca

Want more gluten free “spaghetti” recipes? You’re going to love these …

Spaghetti alla Puttanesca Gluten Free Paleo

"Spaghetti" alla Puttanesca

"Spaghetti" alla Puttanesca is absolutely delicious and super quick & easy to prepare! It's a great go-to meal during the busy work week since most ingredients (like olives, capers, tomatoes and anchovies) can be easily stored. You'll fall in love with this gluten free & paleo spin on a classic Italian dish!
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Dinner, Main Course
Cuisine: Italian, Keto, Low-Carb, Mediterranean, Paleo
Servings: 2

Ingredients
 

  • 1 large spaghetti squash
  • 6 anchovy fillets, canned in olive oil
  • 1 28 oz. can whole tomatoes, drained
  • 1/2 cup kalamata olives, pitted
  • 2 tbsp. capers
  • 3 cloves garlic, peeled & smashed
  • 1/2 tsp. red pepper flakes
  • 3 tbsp. extra virgin olive oil
  • Fresh parsley , for garnish
  • Sea salt, to taste

Instructions
 

Spaghetti Squash

  • Cut spaghetti squash lengthwise and remove seeds with spoon.
  • Bake at 400F for 30-40 min (first 10 min bake with flesh down, then turn so skin is down for remaining time). Fork should pierce skin easily when squash is cooked.
  • Use a fork to scrape out the strands of squash.

Puttanesca Sauce

  • In a large pan, sauté garlic, anchovies and red pepper flakes in 2 tbsp. olive oil over medium-low heat. Break apart anchovies.
  • Once garlic is lightly golden, add tomatoes and crush with a fork.  Add some salt and cook at medium heat until tomatoes break down, roughly 10-minutes.
  • Add in olives and capers and let simmer on low heat for another 10-minutes.
  • Add cooked spaghetti squash into the puttanesca pan with 1 tbsp. olive oil and coat noodles with sauce.
  • Garnish with finely chopped parsley and serve!

Notes

  • For spaghetti squash: Cooking time varies depending on the size of the squash. Check regularly to avoid overcooking the squash. You want the noodles to be ‘al dente’. Time your spaghetti squash so that it’s done cooking around the same time as your sauce.
  • Not a fan of anchovies? Try tuna or chicken instead.
  • Make this dish plant-based by replacing anchovies with beans.
Keyword anchovies, dairy free, fish, gluten free, grain free, olives, spaghetti, tomatoes
Maca Matcha Smoothie (AIP, Plant-Based, Paleo)

Maca Matcha Smoothie (AIP, Plant-Based, Paleo)

Maca Matcha Smoothie is creamy and refreshing! Two powerful ingredients, maca and matcha, make this smoothie great for hormone balancing and anti-aging. Truly the perfect smoothie for looking and feeling your best! Dairy free, AIP, low-carb, plant-based & paleo.

DID YOU KNOW? Maca is a root vegetable in the Radish family that is known for its hormone balancing effects.

Maca is an endocrine adaptogen, meaning that it does not contain any hormones, but rather it contains the nutrients necessary to support normal hormone production.

This root has been studied to help enhance fertility, normalize symptoms of premenstrual/menstrual symptoms, as well as the symptoms of menopause including hot flashes, night sweats, cramps, fatigue and lethargy.

You can easily add maca to your diet by blending it into a smoothie. Look for gelatinized maca for easier digestion and absorption.

Maca Matcha Smoothie (AIP, Low-Carb, Paleo)

What you need for Maca Matcha Smoothie:

BOOST your smoothie with anti-aging collagen! Add 1-2 scoops Whole Body Collagen.

Want more smoothie recipes? You’re going to love these …

Maca Matcha Smoothie (AIP, Low-Carb, Paleo)

Maca Matcha Smoothie

Maca Matcha Smoothie is creamy and refreshing! Two powerful ingredients, maca and matcha, make this smoothie great for hormone balancing and anti-aging. Truly the perfect smoothie for looking and feeling your best! Dairy free, AIP, low-carb, plant-based & paleo.
Prep Time: 3 minutes
Course: Smoothie
Cuisine: AIP, Low-Carb, Paleo, Plant-Based
Servings: 1

Ingredients
 

  • 1 cup unsweetened coconut or almond milk, use full fat or light canned coconut milk for an extra creamy smoothie.
  • 1 frozen banana
  • 1 tsp matcha tea powder
  • 1 tsp maca powder
  • 1 tsp honey, optional
  • A few ice cubes, recommended if your banana isn't frozen
  • 1-2 scoops Whole Body Collagen, optional

Instructions
 

  • Place all ingredients in a blender and blend until smooth.

Notes

  • Use full fat or light canned coconut milk for an extra creamy smoothie.
  • Use coconut milk (not almond milk) for AIP version.
  • BOOST your smoothie with anti-aging collagen! Add 1-2 scoops Whole Body Collagen.
Keyword banana, coconut milk, cold drink, collagen, dairy free, female hormones, gluten free, grain free, honey, hormone balancing, maca, matcha
Tuna & Sauerkraut Wrap (Gluten Free, Paleo, Keto)

Tuna & Sauerkraut Wrap (Gluten Free, Paleo, Keto)

Tuna & Sauerkraut Wrap is the perfect quick and healthy lunch recipe! It’s super easy to prepare with just 6 simple ingredients needed and zero cooking time. This delicious gluten & grain free wrap is also paleo, low-carb & keto.

DID YOU KNOW? Sauerkraut’s live and active probiotics have beneficial effects on the health of your digestive tract — and therefore the rest of your body too.

That’s because a very large portion of your immune system actually lives within your gut and is run by bacteria that live within your intestinal flora.

Imbalances in gut bacteria have been associated with a long list of health related problems and increased risks of disease, but luckily obtaining good bacteria from probiotic foods has repeatedly demonstrated health benefits in clinical settings.

Probiotic foods can be beneficial for reducing symptoms like IBS, gas, bloating, constipation, diarrhea, food sensitives and other digestive disorders since they can help lower the presence of toxins, inflammation and bad bacteria living within your gut.

In the process, sauerkraut and other fermented foods help you better absorb nutrients from the food you’re eating and even help manage your appetite, since they have an effect on hormones.

Sauerkraut with live bacterial cultures can be found in the refrigerated section of the grocery store. Read the label to make sure it contains live cultures.

Give this gluten free Tuna & Sauerkraut Wrap a try! It makes for a great lunch or dinner when you want healthy & probiotic-rich food.

Tuna & Sauerkraut Wrap (Paleo, Keto)

What you need for Tuna & Sauerkraut Wrap:

Looking for more healthy canned fish recipes? You’ll love these …

Tuna & Sauerkraut Wrap (Paleo, Keto)

Tuna & Sauerkraut Wrap

Tuna & Sauerkraut Wrap is the perfect quick and healthy lunch recipe! It’s super easy to prepare with just 6 simple ingredients needed and zero cooking time. This delicious gluten & grain free wrap is also paleo, low-carb & keto.
Prep Time: 5 minutes
Course: Dinner, Lunch
Cuisine: Keto, Low-Carb, Paleo
Servings: 1

Ingredients
 

  • 1 can wild albacore tuna
  • 3 tbsp sauerkraut
  • 1/4 cup sprouts of choice
  • 1 tbsp avocado oil mayo , or unsweetened coconut yogurt
  • 1 tsp yellow mustard
  • 1 coconut wrap, I use NUCO organic coconut wraps

Instructions
 

  • Mix all ingredients (except for coconut wrap) together in a bowl.
  • Place mixture in the center of the coconut wrap, fold and enjoy!
Keyword coconut, dairy free, easy meal, gluten free, grain free, healthy lunch, sauerkraut, wrap
Coconut Matcha Protein Balls (AIP, Paleo)

Coconut Matcha Protein Balls (AIP, Paleo)

Coconut Matcha Protein Balls are a yummy snack filled with protein, tiger nuts, coconut, dates & matcha! They’re AIP friendly, paleo & delicious!

Did you know that coconut oil can be helpful when it comes to weight loss? Here are 3 ways coconut oil supports weight loss …

#1 BOOSTS METABOLISM

Coconut oil is high in MCTs (medium chain triglycerides), which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism.

Several studies confirm that when humans replace the fats they are eating with MCT fats, they burn more calories.

Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).

#2 REDUCES APPETITE

Many studies on MCTs show that compared to the same amount of calories from other fats, MCTs increase feelings of fullness and lead to a reduction in calorie intake.

So, coconut oil boosts fat burning (“calories out”) and it also reduces appetite (“calories in”).

#3 SHRINKS BELLY FAT

Eating coconut is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with disease.

Studies also show that MCTs lead to weight loss, but the weight loss effects of coconut oil appear to be fairly mild, except for the abdominal fat.

Now give these delicious, coconut-rich protein balls a try! They’re AIP, Paleo & IBS friendly.

Coconut Matcha Protein Balls

What you need for Coconut Matcha Protein Balls:

Want more healthy & delicious snack recipes? Check out these …

Coconut Matcha Protein Balls

Coconut Matcha Protein Balls

Coconut Matcha Protein Balls are a yummy snack filled with protein, tiger nuts, coconut, dates & matcha! They're AIP friendly, paleo & delicious!
Prep Time: 20 minutes
Course: Snack/Treat
Cuisine: AIP, Paleo, Plant-Based
Servings: 20 balls

Ingredients
 

  • 1 cup shredded coconut, unsweetened
  • 1/2 cup tiger nut flour, or almond flour if not following AIP
  • 4 tbsp PurePaleo Protein powder vanilla, or PurePea vanilla for vegan/not AIP version*
  • 2 tsp matcha green tea
  • 4 pitted dates, soaked for a few minutes
  • 1/4 cup coconut oil, melted & cooled
  • 1/2 cup coconut butter/manna, melted & cooled

Instructions
 

  • Add all ingredients into a food processor and process until ingredients start to stick together. If mixture is too dry, add 1 tsp of coconut butter or oil at a time. If mixture is too wet, add 1 tsp of tiger nut flour (or almond flour) at a time.
  • Scoop out mixture with a tablespoon, press firmly together then roll into balls.
  • Enjoy right away or store in an airtight container for later.
Keyword coconut, dairy free, gluten free, grain free, matcha, nut free, protein balls, protein powder
Healthy Snacks When You’re On The Go

Healthy Snacks When You’re On The Go

In this article, you’ll find a list of my favourite healthy snacks for when you’re on the go. These snacks are free of gluten, grains, dairy, soy, industrial vegetable and seed oils, artificial sugar and sweeteners and other unhealthy ingredients. If you’re following a paleo, low-carb, keto, AIP or plant-based diet, there’s lots of great options here for you.

How often do you find yourself in the air, on the road, behind a desk or running errands with no healthy food options when your hunger pains strike?

In today’s fast-paced world it’s easy to get suckered into the overwhelming amount of crappy snack options. Not only are people pressed for time these days, but they’re also short on places to get good quality food and snacks.

Keeping your kitchen stocked with easy ‘grab and go’ snacks is a great way to avoid getting caught in old eating patterns.

Below, you’ll find a list of snack foods that I keep my cupboards, fridge and freezer stocked with. On days when I’m on the go, I pack my bag with a couple of these items in case hunger strikes and I’m still far from home.

healthy snacks when you're on the go

Healthy Snacks When You’re On The Go

Pack these wholefood snacks in a zip-lock bag or container and take them with you …

Healthy Snack Recipes

Homemade Snack Recipes

Muffins:

Balls:

Cookies:

Bars:

Healthy Protein & Snack Bars

Healthy Protein & Snack Bars

What’s your favourite healthy snack? Let me know in the comment section below.

Easy Baked Drumsticks (AIP, Keto, Paleo)

Easy Baked Drumsticks (AIP, Keto, Paleo)

Easy Baked Drumsticks are the perfect wholesome food to add to your weeknight dinner menu. This 4 ingredient recipe is quick to prepare–just toss everything in a bowl, place in the oven and wait for crispy & juicy drumsticks to appear! This recipe is AIP friendly, low-carb, keto & paleo.

DID YOU KNOW? Dark meat contains more nutrients than white meat.

Because white meat has about half the saturated fat of dark meat, it has been considered the “healthier” alternative.

BUT while white meat is largely a protein delivery system, dark meat contains not only a high source of protein, but nutrients too.

Dark meat is far richer in minerals such as iron, zinc and selenium, as well as vitamins A, K, and the B complex — B1 (thiamine), B2 (riboflavin), B3 (niacin) B6, B9 (folate) and B12 (cobalamin).

In addition, dark meat is high in taurine – a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions.

Consider replacing some of your white meat chicken dishes with some dark meat chicken dishes. Try my Easy Baked Drumsticks and some of my other delicious dark chicken meat dishes …

Easy Baked Drumsticks (AIP, Keto, Paleo)

What you need for Easy Baked Drumsticks:

  • Chicken drumsticks
  • Avocado oil
  • Dried parsley
  • Onion powder
  • Sea salt
  • Black Pepper

Pair this recipe with one of these wholesome side dishes …

Easy Baked Drumsticks (AIP, Keto, Paleo)

Easy Baked Drumsticks

Easy Baked Drumsticks are the perfect wholesome food to add to your weeknight dinner menu. This 4 ingredient recipe is quick to prepare--just toss everything in a bowl, place in the oven and wait for crispy & juicy drumsticks to appear! This recipe is AIP friendly, low-carb, keto & paleo.
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Course: Dinner
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 3

Ingredients
 

  • 2 lbs chicken drumsticks, pastured
  • 1 tbsp avocado oil
  • 1 tsp. dried parsley
  • 1/2 tsp. onion powder
  • 1 tsp. sea salt
  • 1/2 tsp. freshly ground pepper

Instructions
 

  • Toss chicken drums and oil in a bowl.
  • Add all spices and coat drums in seasoning.
  • Place on baking dish and bake at 425 F for 45-minutes.
Keyword chicken, dairy free, gluten free, grain free, healthy dinner, quick dinner, soy free