Mum’sGrassFedBeefBolognesewith
Kale
 4servings
 cup
 0:15
 0:45
Ifyouaregame,tryaddinginsomechoppedliver,heartorkidneysrightattheend
soyoudon’tovercookitbutjustadditinatthelastminutetogiveitawonderful
nutritionalkick.ThevideoiswithmygorgeousMumJoyandIhaveusedemumince
asanalternative!
Main
Main
2tablespoonsduckfat
½brownonions,chopped
3garliccloves,minced
½carrots,finelydiced
1
Preheattheovento150°C.
2
TomakethePaleoparmes an,combinealltheingredients inabowlandmixuntil
wellcombined.Seas onwithapinchofs eas alt.Spreadthenutmixtureontoa
bakingtraylinedwithbakingpaperandbakeintheovenfor5–8minutes oruntil
lightlygolden.Allowtocool,thens etas ide.
½celerystalks,finelydiced
3
550gramsgrassfedbeefmince
TomaketheBolognes e,heattheoilinalargefryingpanovermedium–highheat.
200mlsredwine
Addtheonions ,carrots andcelery,thencookfor4–5minutes oruntils oftened.
1teaspoonoregano,freshlychopped
brown.Addtheminceandbrownfor5–6minutes ,breakingupthemeatwitha
Next,addthegarlicandcookforafurther1minute,oruntilfragrantands tartingto
woodens poonintos mallerpieces .Stirintheoreganoandwineandcookuntilthe
2tablespoonstomatopaste
500gramstomatopassata
1pinchchilliflakes,(optional)
wineis almos tevaporated,about4–5minutes .
4
Addthetomatopas teandcookfor1minute.Addthepas s ata,halfthechicken
s tock,chilliflakes (ifus ing)ands eas onwiths eas altandfres hlygroundpepper.
300mlschickenstock
Simmeronlowheatfor15minutes andaddtheres tofthes tockifneeded.Tos s
thepars leythroughandkeeptheBolognes es aucewarm.
4tablespoonsparsley,chopped
seasaltandfreshlycrackedblackpepper
5
Topreparethekale,heatalargefryingpanovermedium–highheat,addtheoil
andgarlictothepanandcookuntilfragrant,about30s econds .Addthekaleand
chickens tockandcookfor3minutes ,tos s ingoccas ionallyuntilwilted.Seas onwith
SautéedKale
s altandpepper.Youcandothis inbatches ifyourpanis notbigenoughtocontain
allthekale.
3garliccloves,minced
3tablespoonsduckfat
2buncheskale,
stalksremovedandleavestorn
ToServe
1
Dividethes autéedkaleonto4s ervingplates andtopwithBolognes es auce,then
s prinklewiththePaleoparmes anontop.
6tablespoonschickenstock
©P ETEEVANSC HEFP TYLTD2014.ALLRIGHTSRESERVED
seasaltandfreshlycrackedblackpepper
Notes
Ialwaysaddoffaltobolognese,burgersandmeatballstomakethemevenmorenutritious(I
usuallygowithabout10percentofthetotalmeatquantity–inthisrecipeitwouldbeabout50g
PaleoParmesan
offaland500gbeefmince).Tryusingmincedliver,heart,marroworbrain.Iliketoeatabouta
tablespoonortwooffermentedveggieswitheverymeal(kidsyoucando1/2teaspoonuptoa
teaspoonpermeal)toimprovemygutfloraasfermentedveggiesarefullofbeneficialgood
bacteriaforourguts.P leasereadmyblogaboutfermentedvegetables.
70gramsmacadamianuts,
(activatedifpossible)finelychopped
1tablespoonparsley,finelychopped
1anchovyfillets,
(insalt)rinsed,patdryandfinelychopped
1tablespooncoconutoil
½lemon,finelyzested
seasaltandfreshlycrackedblackpepper
©P ETEEVANSC HEFP TYLTD2014.ALLRIGHTSRESERVED