A grain-free and gluten-free diet can be a great move if you suffer from inflammatory conditions such as joint pain, arthritis, brain fog, poor memory and concentration, fatigue, bloating, IBS (diarrhoea and/or constipation types)
Following an anti-inflammatory diet all the time may be a necessity for some people. For others, it feels so restrictive that they give up easily. Today, I would like to invite you to rise to the challenge and enjoy a truly healthy meal with anti-inflammatory properties. This meal is neither vegan nor vegetarian. How can it be?
Research has shown time and again that meat from mass-produced animals, fed mostly on grains and feeds that no animal should be exposed to, is in a way “toxic”. This is why many health practitioners recommend avoiding red meat as part of a health plan. I am here to show you a different perspective.
Pasture-raised cattle that live a “healthy” and “happy” life produce meat rich in essential nutrients, including an abundance of essential fatty acids (omega-3s). For that, organic certification alone is not enough, as a gluten-free feed is still obesogenic and, therefore, must also be pasture-raised. Ideally, opt for Demeter-certified (biodynamic), free-range, grass-fed farm if you can.
Plastic-wrapped, industrial meat on supermarket shelves contains exclusively omega-6s (pro-inflammatory essential fatty acids — cows are obese, extremely stressed, and diseased by the time they are killed) and other toxicants, such as growth hormones, inflammatory cells (from an unsuitable diet) and traces of antibiotics. The animal that the meat comes from has little chance of enjoying a happy, outdoor, pain-free life, however short or long.
The right choice of meat alone does not make a meal therapeutic. The other ingredients matter just as much. In this recipe, mushrooms bring high levels of beta-glucans, which are the subject of considerable studies for their remarkable effects on health. Shiitake, and mushrooms in general, are also known to be anti-inflammatory. The same applies to coconut oil and most herbs. Lycopene from tomatoes is also showing anti-inflammatory effects, especially when the tomatoes are cooked.
For a vegan, plant-based recipe, replace the mince with hulled hemp seeds.
Serving suggestion
Recipe
Serves: 4
Preparation time: 25 minutes
Cooking time: 60 minutes
Equipment needed: Spiraliser, large kitchen bowl, large sautéed pan
Recipe:
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.
Method:
Chop the onion with a knife (or use a small food processor), and melt over low heat with the coconut oil, the Herbes de Provence and the garlic, with the lid on.
Place the mushrooms in the same food processor and blitz to small-ish pieces. You can also chop by hand, or slice if you prefer large pieces.
Once the onions appear translucent, stir in the mushrooms and the chopped shiitake, and increase the heat to medium low. Stir from time to time. After about 10 minutes, when the mushrooms have released all their water, decant onto a plate or small bowl.
Add the mince beef to the pan. Separate and cook for 5-10 minutes.
Add the tomato paste and caramelise gently for 5-10 minutes. Do not burn.
Deglaze with the balsamic vinegar and the coconut aminos. Stir well.
Stir in the Passata and water, and bring to the boil. Return the mushrooms to the pan and simmer gently for 45 minutes with the lid on.
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.
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 the noodles and place on a kitchen towel to remove the extra water.
Serve into plates with the beef ragout and a sprinkle with unsweetened desiccated coconut (a pretend parmesan...)
Similar recipe: Vegan courgette alla caponata (plant-based recipe)