Animal Protein, Eat, Savoury

MISO RAMEN

What can i say, Japan has ruined me for all ramen that’s not from the teeny tiny streets, inside a low ceiling restaurant, where I’d be found hugging a bowl of salty, sweet slurpy ramen. Just the best. By no means have I mastered the true craft of ramen making but I must admit, I do make a mean bowl that tastes somewhat similar and is most certainly super nourishing.

Lucky you; I’m sharing this beautiful bowl of creative Japanese inspired wizardry:

CREATE, MAKE, SLURP AND SMILE – It’s goooood.

Ingredients:

Broth

  • 2 Fresh garlic cloves
  • 1 fresh red chilli
  • 1 shallot
  • 1 tsp bone broth concentrate
  • 5 cups of boiling water
  • 3 tbsp Miso paste
  • 2 tbsp fish sauce
  • 2 tbsp coconut Aminos
  • 3 tsp fresh root ginger
  • Salt
  • Cracked black pepper
  • 2 tbsp coconut milk + 1/2 cup of water
  • 1 tbsp sesame oil
  • Your choice of noodle – here I use chickpea noodles

Toppings

  • 60grams Ground pork
  • 1 tsp Chinese 5spice
  • Salt
  • 1/2 tsp Miso paste

  • Fresh spring onion
  • Chilli flakes
  • Black sesame
  • Asian Mushrooms
  • Shoyu egg – x1 egg + 1tbsp coconut Aminos + 1 cup of cold filtered water

Method:

  1. Grab a large cooking pot and spoon bone broth concentrate and 5 cups of boiling water to the pan and place heat on a low heat to allow the broth the sit and simmer.
  2. Add finely chopped red chilli, crushed garlic, finely chopped shallot, 3 tbsp of miso paste, 3 tbsp fish sauce, 2 tbsp coconut Aminos, 3 tsp freshly grated ginger, salt and pepper to the simmering broth.
  3. Allow to sit and simmer on the lowest possible heat for 3 hours.
  4. SHOYU EGG: Soft boil an egg – place an egg in boiling water for 2mins – immediately submerge into cold water for 10mins. Remove egg from water and peel egg shell away. In a cup add 1tbsp of coconut Aminos and fill the remaining cup halfway with cold water, carefully drop the soft boiled egg into the liquid, over time the egg will absorb the coconut Aminos – given how strong you want the flavour add more or less coconut Aminos.
  5. At around 2.5hours add 2 tbsp of coconut milk + 1/2 cup of water to the broth plus 1 tbsp of sesame oil.
  6. Start to prepare and cook up your veggies and garnishes
  7. Prepare the pork mince by salting, marinating with Chinese 5 spice and 1/2 tsp miso paste. Cook on a medium heat and set aside until your ready to serve onto the top your ramen bowl.
  8. Have a taste of you ramen broth and when you feel it’s close to ready, turn off the heat and boil up your noodles in salted water. Once cooked, drain, serve and pour ramen broth over the noodles and place your garnishes, shoyu egg and additional veggies to your bowl.

Eat and enjoy

Animal Protein, Eat

Waste less – Eat more of the WHOLE animal challenge

Photo by Jahoo Clouseau on Pexels.com

6 week challenge

After reading a book called ‘Deep Nutrition’ I realised in order to consume the best protein out there, it needs to either be organ meat or meat off the bone. Most of these cuts are wasted as customers want the convenience of cooking boneless muscle without the nuisance of cooking the carcass for long durations, picking out bones or perhaps western cultured people just don’t know how to cook these cuts of meats? As a society have we lost touch with our ancient traditions unlike some asian cultures that use every part of the animal possible, Where beef oesophagus, chicken feet, pig brain and sheep lung are a prized ingredient to eat. Some people are squeamish to organ meat and are unwilling to try it out given the incredible health benefits that you will struggle get from a supplement or vitamin and these cuts are so high in muscle building properties, joint health support, vitamin A, B1, B2, B6, B12, vitamin C, Magnesium and also rich in the essential nutrients folate, iron and choline. I was and still am slightly squeamish about trying these foods and its been an experiment of bravery as well as culinary experimentation, I’ve done my own research to find out how traditionally the best way to cook these cuts of meat are in order to help support my own bodies health and utilise more of the whole animal, creating less waste.

Here’s how I went;

Week 1: SLOW COOKED CHICKEN NECKS IN A LEMON/THYME BROTH

This meal was made in my slow cooker for around 12 hours, I added a lemon and thyme bone broth concentrate, along with white shredded cabbage, celery and white onion, I then paired it with my usual base salad of coconut oil fried kale, roasted mushrooms, broccoli and white baby new potatoes. I liked this meal a lot, I found it very time consuming removing all of the small bones, but once done, this really is a nourishing meal prep with a lot of flavour.

Its funny as when I was doing some research into cooking chicken necks, almost 95% of the articles were based on how to feed chicken necks safely to your dog. I thought surely someone cooks these up somehow that tastes good, otherwise why would butchers and supermarkets sell them?! Pinterest had some great tips and tricks, so I highly recommend this page if you ever want fresh ideas for recipes, a great source. 

Per 150g serving my portion size contained around 23g protein, 11g fat, 10% total iron 

Week 2: BEEF MEATBALLS IN A BONE MARROW TOMATO SALSA

This recipe was my standard meatball recipe with the beef bone marrow bones cooked into the sauce. The flavours were rich as bone marrow is so beautifully fatty. I think meatballs are quite literally my favourite meal so enhancing them with the marrow did nothing but make this recipe better. 

Bone marrow contains several health-promoting compounds, including collagen, glycine, and glucosamine, these compounds have been linked to decreased inflammation, better skin health, and improved joint function due to there high collagen content. 

Per 100g bone marrow will contain roughly 7g of protein and 84g of fat, 25% of its contents is iron. Whilst this food is super fatty, its health benefits as mentioned above are incredible and you needn’t eat a lot to reap the benefits, here I ate around 10-20g per serve. 

Week 3: OXTAIL STEW

This meal is by far my favourite into this 6 week experiment, never had a tried oxtail before and I can happily say its the most flavoursome, tender and slightly sweet meat. Beautiful. 

I made this in my slow cooker, with bone broth concentrate, red wine, organic tinned tomatoes, mixed herbs, fresh thyme and oregano, leek, white onion, garlic, celery, duck fat roasted potatoes along with my base salad of broccoli, mushrooms and kale.

Real gravies and sauces made from bones simmered for long periods of time have the most delicious meaty jelly – sounds gross but packed full of flavour and collagen, this stuff is so good for your overall gut health, hair, skin, nails and joint health. I will definitely be making this stew again, I eat all my meals cold, I don’t re heat any of them, this for me was eaten over the course of one of Sydney hottest weeks, it would definitely work as a great winter warmer if you like lighter meals in the summer, I however will eat anything at anytime of the year.

With each 150g serving oxtail provides roughly 61g of protein, 28g fat, equating to 42% of its contents in iron. 

Week 4: CURRIED CHICKEN LIVER

I’ll be honest this was probably my most dreaded meal prep of the entire challenge as my mind takes over to the worst possible thought process of how this meal prep will taste, what the texture will be like and overall, exactly what and where this organ has come from. Silly really when you break it down and think about it logically, muscle comes from the animals carcass as do the organs, in reality what is the difference? They serve different functions when the animal is living and when consumed they serve very, VERY different nutritional purposes. People tend to think of protein as just that, PROTEIN, well theres a lot more to it than that. Organ meats as I’ve mentioned are the MOST NUTRIENT DENCE foods in the world – FACT. What you get from organ meat will be more nutritionally authentic to anything you consume as a vitamin or supplement.

Chicken liver contains per 150g, roughly 28g Protein, 8g of fat, Vitamin A – 15.3g, 23 in vitamin C and 20 in Magnesium, equating to 84% of its content to be iron.

I found a recipe from Pete Evans In his cook book ‘going paleo’ using many strong spices and flavours, I figured this would be the right path to venture down when cooking liver for the first time given its reputation for having a ‘metallic’ taste. 

Served with organic lentils, Kent pumpkin an a mixed veggie salad I found this meal prep to be very strong in flavour meaning I hardly tasted the liver, the texture is very soft so it breaks down very well with each bite. I think I will likely make this again with as a one off dinner a pose to a full weeks meal prep, this kind of meat is definitely best served warm and fresh. 

Week 5: PIG TROTTERS

6 little pig trotters made it into my meal prep this week and what an effort it was trying to cook them up. Honestly, I felt way out of my depth with these wee little hooves, never in my life have I cooked any form of feet! The only time I’d ever bought pigs trotters was for my dog as a Christmas gift!

Speaking with a friend from china who cooks this regually as a staple side dish at home, she helped me grasp some understanding of how best cook up the feet for maximum flavour. 

Adding pulled pork shoulder to pack this meal out I started by roasting the trotters in coconut oil and fresh herbs for around 4 hours. The skin was crisp and beautifully roasted but there was no way I could cut what little meat there was on them off. Chatting to my mum via FaceTime, she suggested I place them in a slow cooker to soften, thinking to myself, thats a ridiculous amount of time to cook something that has such little meat and flesh, we’re looking at almost 14 hours of cooking time here?!

I followed mums suggestion and placed all 6 feet in with the pork shoulder and left them in the pot to slowly cook through until the morning, I figured to myself if anything they’ll give the pork shoulder a great tasting stock/broth. When I came down in the morning, all the joints, bone, skin and cartilage had completely come away and cooked through along with the pork shoulder meat. I wasn’t expecting this, so out came my tongs where (like the chicken necks) I carefully picked out every single bone I could find, large and small, until I was left with this incredibly smelling container of pulled pork feet and shoulder. 

I served this meal prep with shredded white cabbage, celery, my staple base vegetable salad and oven roasted granny smith apples. 

The overall result – I was blown away! The crunchy, yet soft texture was so sweet and delicious I couldn’t believe how good it was. After refrigerating, I literally couldn’t scoop the meat out of the container to add to my salad, I would have to cut the meat out due to the high gelatine content, it was like cutting and carving out little cubes of meaty jelly. Sounds gross but oh my goodness it tasted incredible. 

It now baffles me how much as a society, we waste such quality produce. Butchers sell these cuts cheap as most people will buy these cuts for there dogs, great for the dogs but why aren’t we eating this? I’m starting to see that some of our beloved pets are eating a better diet than we are.

100g serving provides roughly, 25g protein, 15.7g of fat, low in iron but high in nutrients, pig trotters are loaded with collagen – containing a number of amino acids in  every three glycine, Pork has the highest percentage of any other meat. 

Week 6: BEEF HEART – Happy valentines 

This week was ALWAYS going to be heart what with it  being valentines day this Friday. 

The biggest shock for me this week when heading into the butchers was the sheer size of a beef cows heart. Probably about the size of my head. Weighing in at 1.6kgs and costing $13, turns out it pays to save when you eat the cuts no one else wants to eat. 

The butchers kindly cut, trim and clean the heart, apparently they have to do this before selling to you, which is good to know as I’m not sure how well I would have handled all the anatomy to cut through in preparation for cooking. 

I did a lot of research on how best to cook up beef heart and the same recipe methods came up each time, which was to skillet pan fry/sear the meat. As heart is a muscle, its best cooked like a steak – medium rare and bloody. The meat should be marinated before hand and left for around 2 hours to absorb the salt and spices. 

Cooking beef heart was an easy task that anyone could do and the taste – I honestly couldn’t say theres any difference between heart and a cut of steak. Its juicy, tender, flavoursome and tastes to me, just like a quality piece of sirloin. 

Given the nutrient density and the price I would definitely have beef heart again. I lacked a marinade with this meal prep so when I eat it again I will most definitely add some kind of sauce to complement the red meat. 

Heart is rich in folate, iron, zinc and selenium along with the beautiful B’s – B2, B6 and B12. Its high in protein, with around 48g per 150g and 8g of Fat equating to 60% of its content to be iron, this meat is a great source of nourishment to your meal. 

Evaluation:

Coming from a childhood where I absolute hated eating most foods, mealtimes were such a anxious task everyday at home and especially in social situations, I truly would rather go without then eat something that looked/smelled odd or different. I realise now my mum had the patience of a saint persisting with my fussy eating and cooking up whatever she could in the hope that I would eat at least a few bites.

All grown up and I’m proud of the fact that I’m now eating the healthiest I have in my entire life and I’m doing what I can to constantly learn and educate myself on the highest quality foods for my body. Most people will know I love cooking and baking, so this 6 week challenge has certainly stretched me to a new point of self development where I’ve been so far out of my comfort zone I’ve had no choice but to ask questions, experiment, try new things and research. 

Top 5 biggest take aways from this challenge;

  1. Save your money – Off cuts and organ meats are usually pretty cheap purely because the general population don’t buy them, unless you’ve culturally been brought up eating it, it’s likely these parts are sent off to pet food companies and worse, wasted and thrown out. Most meat is sold by weight and as mentioned any organ meat or off cut such as the bones will be relatively cheap. 
  1. Support your local butcher – There’s likely a small chance you will find these cuts in your local supermarket when it comes to the real nitty gritty stuff. Liver and chicken necks can be found in most large chain supermarkets, however I do recommend sourcing your local butcher and chatting with them about the protein you’d like to buy, butchers are like primal chefs, they know what cuts work for certain dishes and they are genuinely happy to help you out in any way they can.
  1. Im fully aware we are not dogs, nor did we evolve from them, However, I do believe our pets eat better than we do sometimes, I know of people that will feed there dogs a 100% grass fed carnivore diet, for some their pets are paleo, even I am guilty, years ago when I lived in the uk my hamster was paleo, she ate only fruit, vegetables, worms, crickets and water, I was very adamant that she ate the best food, yet we seem to neglect this ethical priority for ourselves. The worlds most nourishing foods are literally within our reach, they contain so many healthy beneficial properties and yet we do not consume them, why? I’d like to be the influence to people to try new foods and explore, you don’t have to eat these cuts everyday but it is healthy to expose yourself to new experiences every now and then.
  1. 100% RESPECT – It genuinely concerns me how unconscious and oblivious we are to any form of animal produce being a product on the shelf that we mindlessly toss into our shopping basket, take home, cook up and consume. How many people ask themselves. – where has my produce come from? Are the animals treated the way I would like them to be treated? Do they have space and the environment to live a humane lifespan? Think about what your values are, personally I don’t buy the RSPCA certified produce because the animals are fed an artificial diet of corn/soy or as they label it 100% vegetarian feed. Knowing what I know from research – cows and sheep eat grass and if they have eaten a grass fed diet it will be labeled that way, along with pasture raised pigs and chickens – these animals are omnivores, they will eat both plants and animals, did you know chickens will eat mice and birds? No animal is designed to eat corn, in their natural environment these would not be found, animals would have access to eat berries, leaves, worms, other insects and small mammals. Corn has very little nutritional value, meaning if the animal isn’t getting any nutrients, by consuming the meat, what nutrients are you gaining? Do you research and Be knowledgeable.
  1. For me I think the most transformative thing is being mindful of what I’m eating and having a great deal of appreciation for what I’m consuming – this was once a living animal. I really do feel as a westernised society we don’t look at food the way our ancestors used to eat, when hunting, foraging, preparing, cooking and eating, food was a true ritual. I look at food so differently now, from even last year, we live in such abundance and we are so fortunate to have the foods we do at our convenient reach, I’ve heard many times that “food can be our medicine or the slowest form of poison” this is so powerful and relates to every living thing. I’m certainly fuelled to continue educating myself on the effects of foods on our bodies, where our food comes from, sustainability and hopefully influencing others to make better choices in what and how they eat. 
Animal Protein, Eat, Savoury

THE Ultimate Christmas Dinner

Serves 4

Christmas dinner, Sunday roast or quite possibly your weekly meal prep, this meal has EVERYTHING going, to quote Joey from friends “Peas good, potatoes good, meat GOOOOD”

I loved this dinner so much that I actually took it with me on the aeroplane Christmas Day, on route to Japan, just so that I wouldn’t miss out on any Christmas dinner, and lets be honest – Roast dinner over aeroplane food? Is there really any need to question?!

This meal is 100% paleo approved and quite frankly its so very simple to make. 

So if your keen to relive that Christmas dinner experience whatever the weather, look no further than the directions below.

Ingredients:

For the vegetables: 

Cooking time:  45min

Prep time: 10min

X2 Medium Parsnips

X2 Medium Swedes

X2 Medium Broccoli

X1 Large sweet potato

X4 Stalks of kale

X1 Large bag of mushrooms

X1 Medium red pepper/capsicum 

As many Brussel sprouts as you desire

X1 Small Beetroot

Coconut oil

X2 tbsp mixed herbs – fresh or dried

Salt 

PLEASE WASH ALL VEGETABLES BEFORE PREPARING.

Beetroot takes the longest time to bake due to It’s water content, so once you’ve chopped and diced the beetroot you will need around 1 hr of baking time, no oil yet, just salt to dry it out, later when it looks dried out, you can add the oil to give it a crispy texture.

Place swedes, sweet potato and parsnips in a large baking tray with x2 TBSP of coconut oil, sprinkle your mixed herbs over, stir the vegetables around the pan so they get an even coverage of coconut oil to brown and crisp up. 

Place in oven for 45 mins at 190 F

Next, make up a new tray for mushrooms, broccoli and capsicum, chop and dice however you wish, just add salt to these and cook up for 20min

We need another separate pan for your roasted kale, add x2 tbsp of coconut oil and a generous sprinkle of salt rub and massage kale into the oil so it gets coated in oil, giving it a beautiful nutty crunch when cooked. Bake for 5-8 mins

For the chicken:

Cooking time:  45min

Prep time: 5min

Cajun seasoning 

Black pepper

Salt

Bacon – optional

Place chicken in a large dish with half a cup of cold water. Coat the chicken in coconut oil and season with cajun spice, salt and black pepper. 

Place chicken in oven on middle shelf for 45min at 190F 

To check chicken is cooked the juices will run clear and the meat will be white. Do not remove chicken from the oven if the meat is red or pink. 

Add bacon part way through baking – toward the halfway bake if desired to the chicken breast 

For the gravy:

Cooking time:  20min

Prep time: 5min

X1 small tin of tomato paste

Sprinkle mixed herbs

X1 cup of boiling water

X1 tsp Boost Bone broth concentrate from https://au.meadowandmarrow.com/?gclid=Cj0KCQiArdLvBRCrARIsAGhB_sxCRUXJL0JPvlB3gxLNElpGoSCtomg7BZES_fP6M5wvZkBNZ1cVdEoaAnNuEALw_wcB

Mix all ingredients together in a small saucepan and heat until thickened. 

For the stuffing balls:

Cooking time:  20min

Prep time: 5min

X2 Free range, organic sausages

Mixed herbs

X1 cup almond meal

X1 egg

Black pepper

Carefully cut down the sausage to remove the meat and add to a bowl, add all other ingredients and mix. Tablespoon mixture into the palm of your hand to make small stuffing balls. 

Bake in oven for 10-15mins

Plate it up!

Arrange all the veggies on the plate just as you would like them, cut away all the chicken from the bone so you are left with moist, juicy chicken. Drizzle the gravy as you desire, then serve up and enjoy. 


Animal Protein, Eat, Savoury

Paleo Quiche

When I used to live in paddington, on the long commute back home of a Saturday afternoon, I would occasional stop by a health store that was also a cafe, serving a whole variety of delicious vegetarian meals, in there glass fridge they would have a paleo quiche that on the rare occasion I would say F it, I’ll pay $9 AUD for one slice of this delicious goodness, I remember thinking, one day I will learn to make my own as the cost of one slice from this cafe is quite frankly a joke and lets be honest how hard can it really be to make?

This was about 2 years ago and I’m now getting around to making it up from scratch. I’m not sure why it took me so long to make a paleo quiche but I’m now thinking holy hell, this is an absolute game changer! I could potentially eat this everyday for breakfast, lunch and or dinner anytime! It’s so easy to make, inexpensive, SO SO nutritious and eating it is a pleasure! Already I’m fuelled with new ideas for different ingredients and flavours to experiment with. If you’ve got a spare 20mins in your day to prep up this king creation then you will be sure to fuel your insides with all the goodness this quiche has to offer for the week. 

Lets get started…..

Ingredients:

Add in whatever takes your fancy – these are the ingredients I baked inside;

The Filling:

  • 1/2 Roasted Zucchini 
  • 1/2 Roasted Red onion
  • 1 Garlic clove
  • 1 cup Chopped Butternut Pumpkin 
  • 1/2 Beetroot
  • Handful of Green Beans
  • 1 cup of Button Mushrooms
  • 1 TBSP Mixed seeds
  • 1 TBSP Coconut flour
  • 1 TBSP Gelatin
  • 1 can Organic creamed coconut flesh
  • 1 TSP Ground Coriander 
  • 1 TSP Ground cumin 
  • 4 Eggs
  • 1 TBSP Filtered water
  • 1 TSP Chilli Flakes
  • Pinch of rock salt
  • Black pepper to taste

Base/Crust:

  • 1.5 cups of LSA Meal (linseed, sunflower seed and almond flour)
  • Pinch of salt
  • Black Pepper to taste
  • 1 TSP cumin powder
  • 1 TSP liquid coconut oil
  • 1 TBSP Water
  • 1 Egg

Method:

Starting with your veggies, I very thinly (the width of a sliver 5c coin) slice up the zucchini, beetroot, onion and button mushrooms and lay them individually in a cast iron baking dish in the oven for 10-15mins at 180C.

I place the butternut and green beans in boiling water and leave to soften for around 10min on a medium heat. 

Whilst your veggies are cooking you can start to make up your batter, which consists of the eggs, cumin and coriander powder, salt, pepper, water, chilli flakes, coconut flour, gelatin, mixed seeds and coconut cream. Whisk these altogether with a hand held whilst to combine all the lovely flavours.

Set aside for a moment and start to make the quiche crust;

This is super easy to make, all you need is your pie tin/dish 23mm wide. In a large mixing bowl, combine all ingredients and mix until you have what resembles somewhat a dough ball. 

Greece your pie dish with oil and place the dough ball in the middle and start to flatten down the crust with the back of a metal spoon. 

Once flattened, prick the base with a fork and when your veggies have browned and crisped up to your liking, remove form the oven and place the pie dish inside to cook on a low heat around 160C for round 10mins – when removed the crust base should feel firm to touch. Set aside and leave to cool. 

Next, when all vegetables are cooked through, including your butternut and green beans, place them into your coconut cream and egg filling. 

Stir to combine and pour over the crust base, gently place inside the oven to cook for 15-20mins at 180C until the filling has risen, looks brown and firm to touch. Be careful when testing the texture, as it may still be very hot. 

Once cooked through leave aside to set and cool for around 15-20min. I actually left mine to cool for a few hours, placed it the fridge and ate it cold for breakfast the following morning, it was fantastic! I’ll be completely honest I actually ate half of this quiche throughout the day as it was so tasty! I hope you enjoy it as much as I do!

Let me know if you have any comments or questions on this, id love to hear your thoughts. 

Animal Protein, Eat, Savoury

Shakshuka

What is Shakshuka?

You may know this meal as ‘baked eggs’ in some cafes that will serve this dish up in a traditional cast iron skillet. This middle eastern meal is great at any time of the day as it’s filling, nutritious and it takes merely moments to create as it’s a one and done recipe. The delicious combination of eggs, tomatoes and spices originating from the east make this breakfast banger one to wake up to.

Serves 1

Ingredients: 

½ red onion

1 yellow red pepper/capsicum

1 red pepper / capsicum

1 garlic clove

½ grated red chilli

3 button mushrooms

½ Avocado

½ cup of chopped sweet potato

2 pasture raised eggs

1 can of chopped tomatoes

Handful of chopped parsley

 2 tsp smoked paprika

1 tsp ground cumin

Pinch of rock salt

Black pepper

½ cup of water

Optional:

Coconut yoghurt

Chorizo

Method:

Cook time: 25-30mins

Set your oven on a fan forced setting at 180c.

In a large mixing bowl place all ingredients EXCEPT your pasture raised eggs and yoghurt.

Mix together the ingredients until it forms a chunky salsa like consistency, stir so all spices have coated the veggies. Grease your skillet pan in a nut or avocado oil (something with a high smoking point, to avoid releasing any dangerous toxins found in highly processed vegetable oils) when this is done you can add your coated veggies into the pan and place in the oven for roughly 25mins, If you would like to leave it longer to fully break down the vegetables you may do so. When you’ve checked your Shakshuka at around 25minutes you can very carefully remove the skillet pan from the oven using appropriate oven gloves, then with a dessert spoon, create 2 small nest like holes in the middle of the dish and crack your happy hen eggs inside. Place the skillet back into the oven for around 5 mins to allow the eggs to cook through, however you like them, runny, soft or hard? 5 minutes will allow then to cook slightly runny.

After 5 minutes, carefully remove the skillet pan from the oven and leave to cool for 5 minutes (a good time to make yourself a coffee) add coconut yoghurt to serve and sprinkle with fresh parsley and a drizzle of quality extra virgin olive oil. 

Animal Protein, Eat, Savoury

Zesty Peanut Butter Noodle bowl

Being a little obsessed with Ramen, I’ve really been keen to play around and experiment with varies flavours to create different, nutritious and delicious, healthy ramen bowls – Ramen is said to have originated in China, then taken over to Japan in 1859. So whilst you can find some Thai inspired ramen, I couldn’t bring myself to call this meal ‘Ramen’ as technically speaking, It’s not. However I’ve combined the flavours of Thailand with the qualities of a traditional Japanese ramen bowl and spliced them together to create this wonderful winter Saturday night warmer. 

Spiced with fresh ginger, turmeric, garlic, fish sauce, coconut aminos and beef broth, this bowl is everything you need to warm your body and soul. 

Ingredients: Serves 1

  • 1 tbsp raw peanut butter
  • 1 red chilli
  • Snap peas
  • 1 clove garlic
  • 1/2 spaghetti squash
  • 1 tbsp grated fresh ginger
  • 1 tsp grated fresh turmeric
  • 1 spring onion
  • Sweet potato
  • Red cabbage
  • Shitaki mushrooms
  • 1/2 can coconut milk
  • 1 tsp bone broth concentrate
  • 1 tbsp fish sauce
  • 1 tbsp coconut aminos
  • 1/2 cup boiling water
  • 1/2 tsp raw honey
  • 50g grass fed minced beef
  • 1 tsp Chinese 5 spice
  • Fresh coriander 
  • Juice of 1/2 a green lime 
  • Drizzle of EVOO
  • Salt and pepper

Additional extras:

  • Soft boiled egg to serve
  • Chopped peanuts
  • 1 tsp chilli flakes 
  • Back sesame
  • Additional veggies

Method: 

This method is very similar to my previous post https://goodnessgreen.blog/2019/05/18/paleo-ramen-bowl/ with some small changes, the preparation is very similar. 

Cooking up the broth is so easy and given how intense you like the flavour, you can let it sit over the day or in this instance I left the broth on the hob for around 90mins – The timing is up to you on this one – however I do recommend, the longer the better to give the flavours time to sit and activate. 

Add the ginger, garlic, juice of 1/2 a lime, honey, fish sauce, coconut aminos, turmeric, salt, pepper,  bone broth concentrate and hot water to a small pan on the lowest heat to allow your broth to simmer lightly. 

Dice some sweet potato leave in the oven to roast for around 20 minutes. The spaghetti squash will need to go in a separate pan, cut in half, cut side down with 1/4 cup of water in the bottom of the pan (this will help steam and soften the noodles away from the hard skin) cook this for around 20 minutes also. When ready, leave to cool for around 10-15 minutes, then take a fork and gently pull the noodles away from the skin and place 1/2 the noodles in a bowl ready to pour your broth over.

20minutes before you are ready to serve and slurp this bowl of goodness; 

In a blender, blitz up 1/2 a can of coconut milk, 1 tbsp of peanut butter and half a red chilli. When smooth and creamy, pour this into your broth and stir. The smell alone should tell you, its going to taste amazing!

Whilst your broth and peanut sauce are simmering softy, start on your fillers – Lightly boil the veggies and snap peas together, blast some heat onto the shitaki mushrooms, spring onion and red cabbage by tossing these for 90s in a non stick pan to soften them up. 

Next the beef mince – This too just needs a quick blast of heat in a non stick pan, take your Chinese five spice and sprinkle it onto the meat and fry in its own fat until cooked to your liking. 

All for one and one for all – Now, you can place all the fillers in at the very end to make your bowl look pretty, or as I did tip everything into the saucepan altogether (accept the meat) leave for 2 minutes allowing the veggies and mushrooms to absorb some of the sauce, then finally pour everything into your noodle bowl, placing the beef mince on top and decorate with fresh coriander, chopped peanuts, chilli flakes, fresh chilli and black sesame, with a dash of EVOO to pull out some more of those intense flavours. 

I Loved this bowl so much and I really loved making it. If you do so happen to take the time to make this goodness bowl, please let me know how you get on 🙂

Animal Protein

Sweet potato sub

Ok, so who honestly walks past a subway and gets that instant desire for a subway sandwich?! You walk past the store and smell the fresh bread – it’s HEAVEN.

I know however for me, recently the idea is way better than the reality.

Eating clean for so long and generally fulling my body with nourishing ‘real, fresh wholefoods’ when I tend to eat a processed food, I feel really disappointed, it’s not as good as I remembered and it doesn’t taste real – bland flavours, stale textures and so on.

So, what does one do when you have this craving? Something wholesome and filling, but also good for me – Go make it your damn self!

I can assure you, once you buy yourself a waffle iron you will see the possibilities are endless with what you can make and create! When I brought the waffle iron, it was primarily to make sweet waffles and I think I’ve make them once in the year that I’ve had it, every other recipe has been savoury.

This waffle sandwich is actually beyond easy to make and all in all takes about 2minutes to cook and just about the same time to prep.

You can fill this beauty with whatever you would usually fill a sandwich with, mine includes;

• Kale

• Avocado

• Free range/organic Pork sausage

• Homemade paleo Ketchup

• Portobello Mushrooms

• Fried egg

Il be honest, like my tortillas, I pack them WAY too full with all the things, so realistically, everything falls out as soon as I pick it up because I’m like a kid in a candy store and I can’t seem to understand balance! So, these are a lot of ingredients to have in one sandwich but as I’m greedy I make it work, however if you want to add less and enjoy your food without it falling out all over your lap/plate then I do recommend adding less.

Step 1:

  • To prepare your Sweet potato ‘sandwich’ you first need to finely grate a small sweet potato – Skin on or off its completely up to you.
  • Add the grated sweet potato to a bowl and add a cracked egg. Mix the egg and sweet potato together.
  • Add some flavour – This could be paprika, mixed herbs, chilli sauce, Cajun spice, garlic, whatever you like or if you’d rather, just leave it plain.
  • Heat up your waffle iron and pour the ingredients when the iron has reached its optimal cooking temperature.
  • Wait around 2 minutes to cook
  • When cooked leave to cool and rest for around 2 minutes

Step 2:

MAKE YOUR MASTERPIECE

Get your greens in!

Here I’ve added lightly fried kale in coconut oil, you can add whatever green leaf you like.

See Below how I’ve built up each layer

As I mentioned above sometimes ‘more is less’ as the sweet potato is so soft and delicate, cramming too many fillings inside will definitely make this sub difficult to eat, personally I would limit your filling to 3 ingredients per sandwich, to make your life a little cleaner and easier.

If you have any creative ideas on ways to build this super sub please comment and let me know your thoughts.

If you’d like to learn how to make your own Paleo ketchup to add to your sandwich please scroll through the savoury list on the homepage to find the recipe. Or click the link to take you there: https://wordpress.com/view/goodnessgreen.blog

Enjoy