A heart-healthy, carnivore-leaning diet, drawing inspiration from international cuisines. I'll focus on lean protein sources, healthy fats, and minimal processing, while providing estimated nutritional information per serving.
**Cuisine Type:** Mediterranean (with Carnivore Adaptation)
**Dietary Preferences:** Heart-Healthy, Carnivore-Friendly (Focus on lean protein and healthy fats)
**Yields:** 2 servings
**Prep time:** 20 minutes
**Cook time:** 25 minutes
**Estimated Nutritional Information (per serving):** *Note: These are estimates and can vary based on specific ingredient brands and portion sizes.*
* **Calories:** 550-650
* **Protein:** 45-55g
* **Carbohydrates:** 5-10g (primarily from vegetables)
* **Fat:** 35-45g (mostly healthy fats)
**Ingredients:**
* **Protein:**
* 1 pound (450g) lean ground lamb (or ground beef with less than 10% fat)
* **Vegetables (Heart-Healthy Additions):**
* 1 medium zucchini, diced
* 1/2 red bell pepper, diced
* 1/2 cup chopped fresh spinach
* 1/4 cup pitted Kalamata olives, halved
* **Healthy Fats & Flavor:**
* 2 tablespoons extra virgin olive oil
* 1 tablespoon lemon juice
* 1 teaspoon dried oregano
* 1/2 teaspoon garlic powder
* 1/4 teaspoon red pepper flakes (optional)
* Salt and freshly ground black pepper to taste
* **Garnish (Optional):**
* Fresh parsley, chopped
* Feta cheese crumbles (small amount, if tolerated on your carnivore diet - omit if strictly carnivore)
* Avocado slices (1/4 avocado per serving)
* **Base (Optional):**
* Cauliflower rice (for a more substantial bowl)
**Equipment:**
* Large skillet or frying pan
* Cutting board
* Knife
* Mixing bowl
* Measuring spoons and cups
**Instructions:**
**1. Prepare the Lamb:**
* In a mixing bowl, combine the ground lamb with garlic powder, oregano, red pepper flakes (if using), salt, and pepper. Mix gently but thoroughly.
**2. Cook the Lamb:**
* Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
* Add the seasoned ground lamb to the skillet and cook, breaking it up with a spoon, until browned and cooked through. This should take about 8-10 minutes. Drain off any excess fat.
**3. Sauté the Vegetables:**
* Remove the cooked lamb from the skillet and set aside.
* Add the remaining 1 tablespoon of olive oil to the skillet.
* Add the diced zucchini and red bell pepper to the skillet and sauté for 5-7 minutes, or until slightly softened.
**4. Combine and Finish:**
* Return the cooked lamb to the skillet with the vegetables.
* Stir in the chopped spinach and Kalamata olives. Cook for another 1-2 minutes, until the spinach is wilted.
* Stir in the lemon juice and adjust seasoning with salt and pepper to taste.
**5. Assemble the Bowls:**
* **If using cauliflower rice:** Prepare the cauliflower rice according to package instructions or your preferred method. Divide the cauliflower rice between two bowls.
* Spoon the lamb and vegetable mixture evenly over the cauliflower rice (or directly into the bowls if not using cauliflower rice).
**6. Garnish and Serve:**
* Garnish each bowl with fresh parsley, feta cheese crumbles (if using), and avocado slices (if using).
* Serve immediately.
**Cooking Times:**
* Lamb Cooking Time: 8-10 minutes
* Vegetable Sauté Time: 5-7 minutes
* Final Combination Cooking Time: 1-2 minutes
**Serving Suggestions:**
* **As a Bowl:** Serve as described above, with or without cauliflower rice.
* **Over Greens:** Serve the lamb and vegetable mixture over a bed of mixed greens for a lighter option.
* **Stuffed Peppers:** Use the mixture to stuff bell peppers and bake until tender.
* **With Bone Broth:** Serve alongside a cup of warm bone broth for added nutrients and hydration.
**Heart-Healthy Considerations:**
* **Lean Protein:** Using lean ground lamb (or very lean ground beef) minimizes saturated fat intake.
* **Healthy Fats:** Olive oil and avocado provide monounsaturated fats, which are beneficial for heart health.
* **Sodium Control:** Be mindful of salt added during cooking. Taste and adjust seasoning accordingly. Choose Kalamata olives that are lower in sodium or rinse them before use.
* **Vegetables:** The zucchini, bell pepper, and spinach provide vitamins, minerals, and fiber (although fiber is limited in a strict carnivore diet).
* **Omega-3 Fatty Acids:** Consider adding a small serving of fatty fish (like salmon) on the side a few times a week for additional heart-healthy omega-3s.
**Important Notes:**
* **Carnivore Diet Adaptation:** This recipe is a carnivore-friendly adaptation of a Mediterranean dish. If you are strictly following a carnivore diet, you may need to omit the vegetables and feta cheese.
* **Ingredient Quality:** Use high-quality ingredients whenever possible for the best flavor and nutritional value.
* **Customization:** Feel free to adjust the vegetables and seasonings to your liking. Other heart-healthy vegetables that could be included (if you are not strictly carnivore) are tomatoes, eggplant, and onions.
* **Consult a Professional:** Always consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have pre-existing health conditions.
Enjoy your delicious and heart-healthy Mediterranean-inspired carnivore bowl!
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