Healthy Italian Style Cookbook For Beginners

1. 

EASY ORANGE PALEO MUFFINS

Overall: 25-minutes

Ingredients: 13

Servings: 4

INGREDIENTS

  2eggs (free range)

  40g erythritol

  70g sweet potato starch

  30g flour (Tigernut)

  50g flour (Cassava)

  80g orange juice (freshly squeezed)

  1⁄4tsp cinnamon

INSTRUCTIONS

Set the oven temperature to 350°F.

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1tsp vanilla extract

1tsp stevia

1⁄2tsp baking soda

1⁄2tsp cream of tartar

1tsp dried cranberries

1tbsp fig jam

Mix the erythritol with the eggs until the mixture is foamy. Add the sweet potato starch through a sieve & mix well.

Mix the Tigernut flour & orange juice well into the batter. Last, add the cassava flour & mix until you have a very smooth batter.

After mixing in the cinnamon, vanilla, & stevia, gently fold the baking soda & cream of tartar into the batter.

Pour your paleo muffin batter into a silicon muffin tin, put a dried cranberry on top of each muffin, & bake for about 15-minutes.

2. 

PALEO WAFFLES WITH COCONUT FLOUR (GRAIN FREE)

Overall: 15-minutes

Ingredients: 15

Servings: 2

INGREDIENTS

  30g flour (Cassava)

  15g arrowroot

  15g coconut flour

  20g tiger nuts (Protein Mix Organic Gemini)

  100g bananas (1 small banana)

  120g coconut milk

  20g water

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50g orange juice (juice of ½ orange)

25g maple syrup

3g baking soda

20g apple cider vinegar

1⁄2papaya

2dried figs

2tbsp coconut flakes (shredded)

10g 100% dark chocolate (shaved)

INSTRUCTIONS

Start up the waffle maker.

Mix well all of the dry ingredients in a bowl.

Mix the banana, coconut milk, orange juice, & water using a blender until you get a smooth liquid.

Pour liquid over the flour mixture, & then add the maple syrup, & stir well.

Lastly, add the baking soda & apple cider vinegar & mix well.

G. Pour ½ of the batter into the waffle maker. When the first grain-free waffle is done, use rest of the batter to make the 2nd one.

7. Diced papaya, dried figs, shredded coconut, & shaved dark chocolate go on top of each waffle.

3. 

ITALIAN PALEO CHICKEN MEAT LOAF

Prep Time: 15-minutes

Cook Time: 2 hrs

Extra Time: 20-minutes Overall: 2 hrs 35-minutes Servings: 8

Yields: about 1 9x5-inch meatloaf

Calories (Per Serving): 123

INGREDIENTS

G carrots

1 celery stalk

¼ large onion

2 cloves garlic

1 tbsp Italian seasoning

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1 tsp ground black pepper

7 chicken tenderloins

4 eggs

1 (8 oz.) can of no-salt-added tomato sauce, divided

INSTRUCTIONS

Set oven temperature to 350°C. (175°C). Grease a loaf pan that's 9x5-inches.

Put carrots, celery, onion, garlic, Italian seasoning, & black pepper in a food- processor & pulse until the vegetables are finely chopped. Place the vegetables in a sizable bowl.

In a food-processor, grind up chicken tenderloins until they are a fine powder.

Mix the eggs into the vegetable mixture with a fork until they are all mixed in. Add half of the tomato sauce & mix. Mix the chicken into the vegetable-tomato sauce mixture, then pour it into a loaf pan that has been prepared.

Bake in an oven that has already been heated for 1-hour & 30-minutes. Top meatloaf with the rest of the tomato sauce. Keep baking for about 30 more-minutes, or until the meatloaf is done all the way through. When a thermometer is put in the middle, it should show at least 1G5°C. (74°C). Let cool for 20-minutes in the pan before cutting into pieces.

4. 

ITALIAN PALEO TURKEY MEATBALLS

Overall: 35-minutes

Ingredients: 11

Yields: about 45meatballs

Servings: 8-12

INGREDIENTS

  1 1⁄2lbs ground turkey

  1whole egg

  1egg yolk

  1⁄2cup breadcrumbs

  1⁄4cup parmesan cheese, grated

  4garlic cloves, minced

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2tbsp onions, diced (cut small)

1tbsp dried basil leaves

1tsp oregano

1tsp fennel seed

1tsp garlic salt

INSTRUCTIONS

Preheat oven to 350° f.

Grease a 9x13-inch baking dish.

Mix together the ground turkey, the whole egg, the egg yolk, the breadcrumbs, the Parmesan cheese, the garlic, the onion, the basil, the oregano, the fennel seed, & the garlic salt.

Roll into 1-inch balls & place at least ½ inch apart on a baking sheet (will probably take a couple batches, yields about 45 meatballs).

Bake for 30-minutes.

G. Add meatballs to your favorite soup or pasta, or eat them on their own.

7. (You can also use the recipe to make turkey burgers. Just fry them in a pan for about 10-minutes instead of baking them.

5. 

PALEO ARTICHOKE BRUSCHETTA

Prep Time: 10-minutes Overall: 10-minutes Servings: 4

Yields: about 4 servings

Calories (Per Serving): 170

INGREDIENTS

  1 (14 oz.) can artichoke hearts that is drained & chopped

  2 cloves garlic, minced

  1 tsp sea salt

  ½ tsp freshly ground black pepper

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½ red bell pepper, finely chopped

¼ cup extra-virgin olive oil

3 tbsp minced fresh basil

2 tbsp finely chopped red onion

1 tbsp drained capers

INSTRUCTIONS

1. Combine the artichoke hearts, garlic, sea salt, & black pepper in a sizable bowl. Stir in the red bell pepper, olive oil, basil, & onion. Capers go on top of the artichoke mixture.

6. 

PALEO BROCCOLI RABE & SAUSAGE

Prep Time: 10-minutes Cook Time: 20-minutes Overall: 30-minutes Servings: 2

Yields: about 2 servings

Calories (Per Serving): G87

INGREDIENTS

  3 tbsp olive oil, or more to taste, divided

  4 (3.5 oz.) links Italian sausage, sliced

  2 large cloves garlic, minced

  2 bunches broccoli rabe, trimmed

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1 pinch lemon zest, or to taste

1 pinch ground red pepper, or to taste

Sea salt to taste

½ lemon

INSTRUCTIONS

Spread a very thin layer of the olive oil on the bottom of a pan & heat it over medium heat. Cook & stir the sausage slices in a skillet for 3 to 5-minutes, until they are browned. Add the garlic & cook for another-minute, until the garlic smells good.

Add broccoli rabe to the pan & season with lemon zest, red pepper, & sea salt. Drizzle the broccoli rabe with olive oil & toss to coat. Cook, stirring every so often, for about 15-minutes, or until the broccoli rabe is completely wilted. Half of a lemon should be squeezed over the sausage & broccoli rabe.

7. 

PALEO SPAGHETTI SQUASH WITH SPINACH & BACON CREAM

Prep Time: 25-minutes Cook Time: 30-minutes Overall: 55-minutes Servings: 4

Yields: about 4 servings

Calories (Per Serving): 500

INGREDIENTS

  ½