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Helping you eat, move and think your way to better health.
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Living Naturally is the personal website of Tyneside chiropractor, Estelle Zauner Maughan. First built on her need to gain a better diet for herself, she now shares her thoughts and results here.
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| Creating a main meal that follows paleo principals is comparatively simple. There are things that you need to remove from standard meals – rice, pasta, potatoes to name just a few – but it is fairly straight-forward to do so and you will be surprised how good some of these taste. |
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| ... Spicy Pumpkin Soup | Slow roasted pulled pork | Green spaghetti | Cauliflower rice | Comfort Curry |
Spicy Pumpkin Soup
Fantastically warming, and all the way from Australia. |
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Grain free
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Egg free
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Dairy free
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Nut free
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Time needed
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1 hours |
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Tried and tested
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| Ingredients |
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80 gms butter, ghee or coconut oil.
3 teaspoons of curry powder
2 onions
4 cups of chicken or any good stock |
1 kg peeled and chopped pumpkin
Salt and pepper
1/4 cup sour cream or coconut cream |
| Instructions |
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• Melt the oil, add the onions and curry powder then fry gently until soft.
• Add the stock and pumpkin and simmer until tender.
• Blitz in a food processor or blender until smooth.
• Season with salt and pepper then swirl in your choice of cream.
• Reheat gently but do not boil.
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Slow roasted pulled pork
Perfect comfort food for the cooler months. |
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Grain free
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Egg free
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Dairy free
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Nut free
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Time needed
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3-6 hours |
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Tried and tested
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| Ingredients |
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4 large apples
1 pork tenderloin
2 teaspoons of grainy mustard
1 teaspoon of cinnamon
1 tbs honey |
1/2 cauliflower
1 large parsnip,
1 onion chopped
1 clove of garlic |
| Instructions |
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Quarter, core and roughly chop the apples (no need to peel) and put them in the bottom of a slow cooker. Place the pork tenderloin on top, sprinkle with the cinnamon and drizzle with honey. Leave on a low heat for 4-6 hours. If you don't have a slow cooker, use a deep casserole dish and bake on 160ºC for 3 hours, checking occasionally. Pull the meat apart with two forks when done, add the mustard and mix.
Serve on top of a pile of cauliflower mash: steam the veg, mash thoroughly with some olive oil.
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| Green spaghetti |
| This is more an eating principal than a recipe, but incredibly flexible. |
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Grain free
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Egg free
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Dairy free
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Nut free
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Time needed
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15 mins |
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Tried and tested
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| STEP 1 |
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| To make green spaghetti, take one large courgette per person, and use a spiralizer to shred it (or use a potato peeler to create ribbons). Stir fry in olive oil, coconut oil or butter with onions and garlic. That's it. You're done. |
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Make a nice comforting sauce, inspired by your favourite cuisine:
Italian | use olive oil to fry some garlic and onions, add chopped fresh tomatoes and parsley. And you could add some minced lean meat.
Mexican | mash a ripe avocado, add yogurt or mayonnaise then a squeeze of lime juice, a hint of chili and some chopped fresh coriander.
Thai | add a big spoonful of Thai curry paste to coconut milk with some peas, spring onions, peppers and fresh basil then simmer until thick.
And our favourite... add some bacon or pancetta as you stir fry the noodles, then whizz an avocado with lemon juice and pour over the top.
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| Cauliflower rice |
| Another principal, adjust this recipe, but incredibly flexible. |
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Grain free
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Egg free
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Dairy free
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Nut free
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Time needed
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15 mins |
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Tried and tested
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| Ingredients |
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1 cauliflower
1 onion
3 cloves of garlic
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1 tbsp coconut oil
salt and pepper, to taste
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| Adjust these quantities depending on the size of your cauliflower and how many people you are serving. |
| Instructions |
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Remove leaves and stems from cauliflower and keep for a soup. Either grate the cauliflower until it resembles rice or chop into florets and pulse in a food processor. Dice the onions and garlic and saute slowly in coconut oil. Add the grated cauliflower, salt, and pepper and stir until heated. Don't overcook the cauliflower, which needs to retain the grain-like appearance and a nice texture to bite.
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| Comfort Curry |
| Amazingly, quick and easy comfort food for cold days |
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Grain free
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Egg free
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Dairy free
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Nut free
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Time needed
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15 mins |
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Tried and tested
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| Ingredients |
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2 chicken breasts
1 large onion and 1 clove of garlic
2 tablespoons red curry paste
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2 small heads broccoli
1 can coconut milk
Coconut oil |
| Adjust these quantities depending on the size of your cauliflower and how many people you are serving. |
| Instructions |
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Saute the chicken strips, onion slices and chopped garlic in 2 tablespoons of coconut oil for 4-5 minutes. Add the curry paste and stir for a minute then the broccoli, broken into florets. Stir for another minute or two, add the coconut milk and simmer for 5-8 minutes. Done! Serve with wholegrain brown rice or cauliflower rice.
Vegetarians can substitute 1 can of chickpeas for chicken and add 100 grams each of mushrooms, courgettes and butternut squash.
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