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South Indian Pepper Chicken paleo diet recipe dinner-min

Recipe: South Indian Pepper Chicken

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Although a lot of South Indian recipes are vegetarian, there are a few gems that will really satisfy your carnivore cravings. In this Pepper Chicken recipe, Black Pepper is used as an ingredient, not a seasoning, so don’t hold back on the amount you use!

Pepper Chicken Ingredients:

  • 4 chicken breasts, diced
  • 1 red pepper, deseeded and cut into strips
  • 1 yellow pepper, deseeded and cut into strips
  • 4 cloves of garlic, crushed
  • 4cm fresh ginger, grated
  • 1 onion, finely chopped
  • 1 x 400ml can chopped tomatoes
  • 1 teaspoon turmeric
  • 1 handful fresh coriander (cilantro), chopped
  • 1 tbsp coconut oil
  • Plenty of freshly ground Black Pepper
  • Juice of ½ lemon

 Pepper Chicken How To:

1)     Season the diced chicken with the lemon juice, lots of black pepper, and a pinch of sea salt. Add a little more pepper just for safe keeping!

2)     Heat half the oil in a pan to a high heat. Brown off the chicken for 3 – 4 minutes, then set aside.

3)     Drain the meat juices from the pan, then return to a medium heat. Add the rest of the oil, then sauté the onions for a couple of minutes. Once they have turned a healthy golden brown, add the crushed garlic, ginger and turmeric, and allow to sweat for a few minutes to let the flavours release.

4)     Add the chopped tomatoes, and simmer for two minutes. Now return the chicken to the pan with the chopped peppers. Turn up the heat, and cover with a lid. Cook for 10 – 15 minutes, until the meat is really tender.

5)     Remove the lid, and add the fresh coriander just before serving. Works a treat with lots of fresh steamed veggies or Cauliflower Rice.

South Indian Pepper Chicken paleo diet recipe dinner-min

 

Stuffed Capsicum paleo diet recipe bell peppers dinner lunch chicken-min

Recipe: Stuffed Capsicum

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I usually only use green capsicum as they’re half the price of their red and yellow cousins, but when they were on offer this week, I thought it was high time to cook something capsicumy. What better than the classic stuffed capsicum? I’d usually make this with minced beef, but I fancied a change, so thought I’d give it a try with shredded chicken instead.

I always used to cut the tops of the capsicum, stuff them, put the lid back on, then cook them standing up. However, it’s not easy to find ones that will remain standing up and also I think they’re harder to eat and not so attractive on the plate this way. I served mine sliced in half lengthways and retained the stalk party to stop the stuffing falling out, and partly because it looks good! Unfortunately cutting them for this dish means I can't use my genius capsicum cutting technique.

I used mushrooms, carrots and a zucchini for the stuffing, but this is a great way to use up whatever vegetables you happen to have.

Hint: Take care choosing your capsicums! You’ll find the ones with 4 points at the base will sit far better in the oven than those with 3 points.

I was left with loads of stuffing left over, so froze this in individual portions and will enjoy them for many lunches to come!

Recipe: Stuffed Capsicum
Recipe type: Dinner
Prep time: 
Cook time: 
Total time: 
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This is a great winter dish served with cauliflower rice - or a simple salad.
Ingredients
  • 3 colourful capsicums (bell peppers)
  • Dash of coconut oil
  • 2 brown onions, diced into small pieces
  • 1 tin of chopped tomatoes
  • 1 bottle of pasata
  • 1 zucchini diced into small pieces
  • 6 mushrooms, diced into small pieces
  • 2 carrots, diced into small pieces
  • 1 tbsp oregano
  • 1 tsp of chili powder
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Sea salt & black pepper to taste
  • Cooked shredded chicken
Instructions
  1. Cut the capsicums lengthways, ensuring the two halves will sit nicely, before making the cut. Deseed the capsicum and trim the insides and bottom of the stalk ensuring there is lots of room for them to be filled. Put the halves empty side up on a baking tray.
  2. Pre-heat the oven to 175C
  3. Fry the onions in the coconut oil over a medium heat, until the soften.
  4. Add in the tomatoes and pasata, then stir in the veggies
  5. Allow the mixture to simmer for 20-30 minutes, then add the herbs, spices and seasoning.
  6. Add in the chicken to heat up, and once the carrots have softened remove the pan from the heat.
  7. Spoon the mixture into the capsicum halves and push down with the back of a spoon, ensuring they are completely filled.
  8. Put the stuffed capsicums in the oven and cook until the capsicum has softened to your liking, ensuring they don’t burn! I should just take a few minutes.

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Stuffed Capsicum paleo diet recipe bell peppers dinner lunch chicken-min

How to cut a bell pepper capsicum technique paleo-min

How to cut a bell pepper

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How do you cut yours? I always used to get seeds everywhere when I cut up a capsicum (or bell pepper as they're known elsewhere in the world), until I found this technique. No mess, no wastage – and best of all the seeds stay together and can be easily removed.

Tutorial How To Cut Bell Pepper Capsicum-min

So all you need to do is:

  • Cut the top and bottom off the bell pepper/ capsicum
  • Next to one of the white sections, connecting the outside to the seeds, make a cut down
  • Open out the side of the pepper/ capsicum, cutting away the pieces attached to the centre as you go
  • Remove the seed section
  • Put out the stalk from the top of the capsicum/ bell pepper
  • Now you have three clean sections to cut up!

How do you cut yours? I'd love to hear any good techniques that you use, in the comments below!

Paleo Network Recipe SPINACH, MACKEREL RED CAPSICUM FRITTATA-min

Recipe: Spinach, Mackerel and Red Capsicum Frittata

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Eggs really do make the best breakfasts, but sometimes it’s all too easy to get stuck in a rut by cooking them the same way every morning. Mix things up by giving this frittata a try – it's quick, nutrient dense and super tasty. A perfect way to start your day; with a delicious combination of protein, healthy fats and brightly coloured vegetables!

I’ve used baby leaf spinach in this recipe because I love its mild, creamy flavour – but any kind of spinach will do. I’ve also gone for smoked mackerel, but fresh would be equally delicious if you’re not in a rush.

Paleo Network Recipe SPINACH, MACKEREL RED CAPSICUM FRITTATA-min

Red Capsisum Frittata Ingredients:

  • 3 large eggs
  • 1 tsp coconut oil
  • ½ red pepper, deseeded and diced
  • 1 handful baby leaf spinach
  • 1 fillet (roughly 80g) smoked mackerel
  • Salt and pepper

 Red Capsisum Frittata How To:

1)    Beat the eggs in a large bowl and set aside. Preheat your grill to high.

2)    Heat the coconut oil to a medium heat in a heavy based frying pan. Throw in the diced red pepper and fry for a minute or two until softened. Add the spinach to the pan and cook for 30 seconds – just enough to wilt it – before transferring the contents of the pan into the bowl of beaten eggs. Mix well, before flaking in the Mackerel and adding a little seasoning.

3)    Return the pan to a high heat, then add the frittata mixture. Cook for 3 – 4 minutes on one side, before checking the bottom with a spatula to make sure it’s a good colour underneath.

4)    Now is the crucial part to gain that fluffy ‘soufflé’ like texture that is so important in a good frittata. Place the whole pan under the grill for a couple of minutes, so that it starts to rise. When it stops bubbling and is well risen, turn off the grill, remove the pan and fold over the frittata. The result? The crispest yet fluffiest omelette you will ever have eaten.

Sicilian Style Grilled Vegetables paleo recipe dinner lunch side veggies root-min

Recipe: Sicilian Style Grilled Vegetables

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Seasonal, saucy and oh so summery, enjoy these Sicilian inspired grilled vegetables at the height of summer when they are at the peak of their powers. Excellent with some roast pork loin or grilled chicken.

Sicilian Vegetables Ingredients:

  • 1 green capsicum (bell pepper), cut into chunks
  • 1 yellow capsicum (bell pepper), cut into chunks
  • 2 red onions, cut into wedges
  • 1 large zucchini (courgette), sliced thickly
  • 1 aubergine, cut into chunks
  • 5 tbsp olive oil
  • 1 red chilli pepper, deseeded and chopped
  • 1 tsp dried oregano
  • 4 garlic cloves, crushed
  • 1 x 400g can chopped tomatoes
  • 2 tbsp capers
  • 3 dried figs, diced
  • Small handful fresh basil leaves

Sicilian Vegetables How To:

Heat the grill to a medium – high heat. In a heat proof roasting dish, drizzle the capsicum (peppers), aubergine and courgette with 3 tbsp of the olive oil and season well with some salt and pepper. Spread the vegetables out as well as possible, then place under the grill for 20 minutes, turning every now and then.

In a large, heavy based pan, fry the onion, garlic, chilli and oregano in the remaining olive oil for a few minutes. Add the tomatoes, stir and simmer for 3 – 4 minutes until they begin to reduce down.

Add the grilled veg to the pan, and toss well in the sauce. Add 200ml freshly boiled water along with the capers and figs. Cover and simmer for around 15 minutes.

Serve immediately, garnished with the torn fresh basil leaves.

Sicilian Style Grilled Vegetables paleo recipe dinner lunch side veggies root-min

Tri Colour Vegetable Cake paleo diet recipe veggies-min

Tri Colour Vegetable Cake Recipe

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I felt like experimenting in the kitchen earlier and came up a Recipe for these colourful vegetable cakes.  They were a great colourful addition to a steak, all be it a little unusual!  They were a bit too soft, so I think next time I'll bake them for a bit longer.

Tri Colour Vegetable Cake Recipe
Recipe type: Snacks
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • 2 carrots, chopped
  • 1 cup spinach
  • 1 large red capsicum (bell pepper)
  • 3 tablespoons coconut cream (I use Ayam)
  • 2 egg yolks, beaten
  • tri_coloured_veggie_cakes_b-min
Instructions
  1. I diced the capsicum and then boiled the capsicum, spinach and carrots separately, for a few minutes.
  2. In turn I then blended each of the vegetables with a third of the eggs and a spoonful of cream.
  3. Once each vegetable was blended I then spooned them into a silicon muffin tin, layer by layer.
  4. I then cooked them at 160 degrees for about 20 minutes, until they started to brown
  5. tri_colour_vegetable_cake_paleo_diet_recipe_veggies_a-min

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I'll probably try this Recipe again, but perhaps with a few different coloured vegetables.

Have you come up with a Paleo Recipe for any interesting vegetable dishes?

Tri Colour Vegetable Cake paleo diet recipe veggies-min

Nightshades and paleo diet alkaloids inflammation sensitivity-min

Nightshades and Paleo

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Perhaps you avoid nightshades yourself, or have noticed a lot of people do?  Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant.  The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne.   Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade.  Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism.  Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation.  Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial.  Cooking decreases the alkaloid content by up to 50%, so for those with border line sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you.  If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Do you eat Nightshades?  Do you have a sensitivity to them?

Nightshades and paleo diet alkaloids inflammation sensitivity-min