Trim off both ends of the zucchini, then spiralize the zucchini to create the noodles (we used the veggeti on the thick side).
Dice the garlic cloves, then over medium heat, melt 1 tbsp of the coconut oil in a pan, then add the diced garlic, and cook until soft.
Add the drained diced tomatoes to the pan with the garlic, mix together, then add red pepper flakes, Italian seasoning, and salt. Mix together and continue cooking over medium heat to bring the sauce back to a slight boil.
Dice up the fresh basil, turn the heat down to low, then add the basil to the sauce.
Over medium heat, add the remaining 2 tbsp of coconut oil to another pan.
In a bowl, add a dash of sea salt and all the paprika to the shrimp, stir it all together, then add the shrimp to the pan, and heat throughly for 1-2 minutes (if the shrimp is raw, follow the package directions on the shrimp to cook throughly).
Add spinach to the shrimp until it begins to wilt, then add shrimp mixture to the pan with the sauce and mix.
Using the same pan that you cooked the shrimp in, add the spiralized zucchini and cook for 2-3 minutes or until soft, then remove both pans from the heat and mix the shrimp sauce with the cooked zucchini.
Add the food to plates and top with a dash of black pepper. Take a bite and yell, "Damn That's Good!".
Nutrition Info (per serving):
Live Lean Macaroni and Cheese recipe
In our Live Lean Macaroni and Cheese recipe, we also use zucchini as the macaroni and squash as part of the cheese mixture.
First step is to chop the onion in half. You'll use half of the onion for this part of the recipe and the other half for a later part. Cut half of the onion into cubes or squares, then throw it into a large mixing bowl. Set the other half of the onion to the side for later use.
In the same mixing bowl add 2 cups of the pre-cut butternut squash, 1 tbsp of coconut oil, 1/2 tsp of Himalayan pink salt, and 1/2 tsp of black pepper. Stir this mixture together until the coconut oil is distributed throughout the mixture.
Lay the mixture on a baking sheet lined with parchment
paper. Bake in the oven at 400F for 20 minutes.
Remove one chicken breast from the package and season it with pink salt and black pepper on both sides.
Lightly coat a medium sized pan with coconut oil cooking spray and place it over medium heat. Add the chicken breast and let it cook for a 3-5 minutes on each side, until it's cooked throughly. Add it to a cutting board and cut into small cubes.
Next step is to make the macaroni out of the other half of the onion and zucchini. Cut the end off of the onion and remove the skin. Chop the onion finely into smaller than bite-sized pieces.
Cut the ends off of both zucchinis, slice it down the center length wise, then flip it and slice it again down the center. This will make small quarter sized pieces.
In a larger saute pan, spray a light coat of coconut oil cooking spray, then saute the onions and zucchini. Keep stirring the mixture so the vegetables get cooked evenly on all sides.
For the sauce, use the s-blade in your food processor. Then add the full can of coconut milk. Coconut milk is the secret ingredient that makes it really creamy. Side note: be careful when adding the coconut milk because it has
a thick layer of coconut fat on the top, with a watery mix underneath. I usually take a big scoop out with a spoon, then pour the remaining water in so it doesn't make a big splash.
Next, add 1 tsp of ground or fresh thyme, 1/2 tsp of ground mustard seed or regular mustard, 1/2 tsp half of turmeric powder (this is so
healthy for you), 2 tbsp of nutritional yeast (this is what gives it
the cheesy flavor), a dash of Himalayan pink salt, and a dash of ground black pepper. Put the lid on and blend.
After the butternut squash and onions are finished baking and cooled, add them
to the food processor and blend until saucy.
Add the cooked zucchini, onions, and chicken to a medium sized mixing bowl. Pour the sauce over top of the mixture and mix everything together until it's fully combined.
Add the mixture onto a serving dish and give it an extra little sprinkle of nutritional yeast. That's it.
Nutrition Information (per serving)
Healthy pasta substitute #2: Squash
Use spaghetti squash, winter squash, or summer squash in your favorite pasta recipe.
Pre-heat the oven to it's highest heat (typically 500-550F).
Cut the spaghetti squash in half, lengthwise.
Add the spaghetti squash to a glass baking dish and fill it with enough water so the spaghetti squash is submerged in 1 inch of water.
Bake the spaghetti squash in the oven for approximately 20-30 minutes.
As the spaghetti squash bakes in the oven, prepare the turkey meatballs coating by adding broken up pieces of bread (or ground almond flour/meal), crushed red pepper, black pepper, Himalayan sea salt, and fresh cilantro to a blender and blend. That is your turkey meatball coating.
Next up is making the turkey meatballs. Dice up the red pepper and mushrooms and add to a dish. Put some of the mixture aside as we'll add it to the spaghetti at the end. Add the turkey meatballs coating to another dish. Add 2 egg whites to a third dish which will help the coating stick to the turkey meatballs.
In the video I made 4 turkey meatballs, but you can make smaller meatballs if you like. Simply grab some lean ground turkey and roll it into a ball with your hands.
Then grab a handful of the red pepper and mushroom mix and mix it into the turkey meatball.
Coat the turkey meatball in the egg whites, then add the meatball to the coating mixture dish to fully coat the meatball. Repeat with the other meatballs.
Once the 20 minute timer goes off, remove the spaghetti squash from the oven and allow it to cool down while you cook the tasty and delicious turkey meatballs.
Add a little bit of cooking spray to a frying pan, place it over medium heat, then add the turkey meatballs and cook for 8-10 minutes, flipping occasionally to ensure it's cooked throughly.
As the turkey meatballs cook, remove the spaghetti squash from the water. If it's still hot, grab the spaghetti squash with a towel, and in the other hand, use a fork to remove the seeds by scraping them out and throwing them away.
To make the spaghetti noodles out of the spaghetti squash, continue scraping down with the fork inside the spaghetti squash. The spaghetti noodles will come out stringy and with the same texture as traditional spaghetti pasta.
Add a cup of spaghetti squash to each plate, then top with the sliced mushrooms and diced red bell peppers, that you set aside earlier. Next, add a handful of spinach, then the turkey meatballs.
(Optional) top with a dash of hot sauce if you like it spicy.
Add some spaghetti squash and a piece of the turkey meatball to your fork and give it a taste. If you love it like I did, yell, DAMN that's good 😉
First step is to slice and dice up 1 medium onion. I always slice the onion in half, going from pole to pole. After that, cut off the end pieces, peel the skin off, then slice the entire onion into finely diced pieces.
Chop up 1 medium red bell pepper. Start by cutting off the top, then poke out the green stem. Then cut the other end of the red bell pepper. To cut out the middle piece, simply slice down one side of the red bell pepper, then pull the inside middle white piece with the seeds out. Finally, slice and chop it up.
Next, slice and chop up 6 mushrooms. Now that the vegetables are chopped up, it's time to sauté them in a frying pan.
Add a frying pan over medium heat, then add approximately 2 tbsp of extra virgin olive oil. Since we're using extra virgin olive oil to sauté the vegetables, do not go too high with the heat since it can oxidate the oil. You could also use coconut oil or avocado oil if you want to heat up the pan a little
Allow the to extra virgin olive oil to heat up for just a few seconds, then add the diced onions, red bell pepper, and mushrooms to the frying pan and sauté for approximately 5 minutes.
Add 1 lbs of ground beef to the frying pan with the vegetable mixture and crumble it up.
For extra flavor, add 1 tsp dried oregano, and a couple turns of black pepper and sea salt to taste, on top of the mixture.
While the ground beef continues to cook throughly, begin preparing the sweet potato noodles.
With a peeler, begin peeling the skin off of 2 sweet potatoes, then discard it. Once the ground beef has browned, continue slicing the sweet potato with the peeler into thin noodle strips. Add the sweet potato noodles directly into the frying pan mixture.
Once the sweet potato noodles are in the mixture, mix it all together so the sweet potato noodles cook thoroughly.
One of the last steps is to pour the 24 oz can of crushed tomatoes, or tomato sauce, on top of the mixture to make the bolognese sauce. Mix it together so the sauce covers all the meat and pasta noodles.
Turn down the heat even lower to simmer for 15 minutes. This will help combine all the flavors together.
If needed, add a little bit of oregano over top.
You are now ready to eat. Dish some of the mixture onto a plate and enjoy.
Nutrition Information (per serving):
Healthy pasta substitute #4: Carrots
Simply use a peeler to thinly slice up some carrots and you’re good.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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