A grain and gluten-free diet is a great move indeed if you suffer from inflammatory conditions, such as joint pain, arthritis, brain fog, poor memory and concentration, fatigue, bloating and diarrhoea and/or constipation.
Observing an anti-inflammatory diet all of the time, may be a necessity for some, but for others just restrictive enough that they give up easily.
I am here today to give you the opportunity to raise to the challenge and enjoy a truly healthy meal with anti-inflammatory properties. It is not vegan. It is not even vegetarian. How can it be?
Research has shown over and over again that meat from mass-produced animal, fed mostly on grains and feeds that no animal should be exposed to, are in a way "toxic". This is why many health practitioners will recommend to not eat red meat as part of your health plan. I am here to prove otherwise.
Cattle that live a "healthy" and "happy" life produce a meat rich in essential nutrients that also contains vital Essential Fatty acids (Omega-3s), but for that, Organic is not enough.
The meat must originate from a farm that is Demeter certified (biodynamic) and must be free-range and grass-fed.
Plastic-wrapped meat on your supermarket shelf contain exclusively Omega-6s (pro-inflammatory Essential Fatty Acids), other toxicants, such as growth-hormones, inflammatory cells (from eating a diet that is not suitable), antibiotics trace, etc. The animal from which the meat is from will have little chance to enjoy a happy (pain-free) life, no matter how short or long.
The right choice of meat is not enough to make a meal a therapeutic one. It needs more. Choosing the right ingredients is key.
In this recipe, mushrooms bring high levels of Beta-glucans (with new studies conducted each days for their amazing effect on health!), and shiitake, and mushrooms in general, are also known to be anti-inflammatory. The same for coconut oil and herbs. Lycopene, from the tomatoes, is also demonstrating anti-inflammatory effects, especially when cooked.
Preparation time: 25 minutes
Cooking time: 60 minutes
Equipment needed: Spiralizer, large kitchen bowl, large sautéed pan
1 Litre of water
850 ml Tomato Passata (or chopped, in juice)
500 g Organic grass-fed Mince Beef
250 g Button or closed up Mushrooms
165 g Shiitake Mushrooms
50 ml Apple Cider Vinegar
6 medium Courgettes
6 medium Red Onions (brunoised)
6 Garlic cloves (lightly crushed)
3 tbsp Herbes de Provence (or 1 tbsp dried Oregano/Marjoram)
2 tbsp Tomato Paste
2 tbsp Desiccated (or freshly grated) Coconut
2 tbsp Balsamic Vinegar
2 tbsp Coconut Aminos
2 tbsp rock salt
1 tbsp Coconut Oil.
1. Chop the Onion with a knife (or use your food processor), and melt over low heat with the coconut oil, the Herbes de Provence and the garlic, with the lid on.
2. Place the button mushrooms in the same food processor and blitz to small-ish pieces.
Once the onions appear translucent, stir in the mushrooms and the chopped shiitake.
Add the mince beef. Separate and cook for 5-10 minutes.
3. Add the tomato paste and caramelise gently for 5-10 minutes.
3. Deglaze with the balsamic vinegar and the coconut aminos. Stir well.
4. Stir in the Passata and water, and bring to the boil. Then simmer gently for 45 minutes with the lid on.
5. During this time, spiralise the courgettes and place the noodles in a large bowl. sprinkle with the rock salt and the vinegar and toss well well until evenly coated. Set aside to rest (minimum 20 minutes).
Once the noodles are lightly pickled (they should be crunchy), drain and rinse well to remove the salt and vinegar.
6. Once the Bolognese sauce is ready, set aside to cool slightly (will also taste amazing the next day).
Place the noodles in a pan and gently steam for 3-5 minutes.
Drain well and place on a kitchen towel to extract as much water as possible.
Serve into plates with the beef ragout and a sprinkle with coconut (a pretend parmesan...).
It is all about FOOD™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients, and their role on our body; cooking processes; world news with major impact on food and consumers; comprehensive reviews of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating.