Hi there. My name is Shari MAC (formerly Shari Darling). I have been maintaining a PALEO & WHOLE30 lifestyle for over 8 years. I sometimes like to jump-start my metabolism by fasting for 72 hours and then following a Whole30 system for 30 days before …
Tag: Paleo pasta
PALEO & WHOLE30 SUMMER FRESH PASTA SALAD
SERVING COLD PASTA ON HOT SUMMER DAYS
I love this simple pasta dish on hot, summer days. It’s so easy to make and brings so much colour and appetite to the table! While most beans are not allowed on Paleo and Whole30 diets, French beans are an exception to the rule.
A strict Whole30 and Paleo diet dictate that beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts are disallowed. The reason is that these beans are legumes with a high content of lectins and phytic acid. However, green beans, sugar snap peas, and snow peas are included because they contain a small amount of potentially negative constituents found in most other legumes.
I’ve included fresh tomatoes in this recipe. If you’re doing a strict Paleo diet, you may want to substitute the tomatoes for red peppers. Tomatoes are a night-shade fruit and are believed to contribute toward leaky gut syndrome. Some doctors advocate this fact while others debunk it. Substitute the tomatoes with another vegetable, such as red peppers.
RECIPE TASTE PROFILE
The grain-free noodles in this dish are dense and chewy. This offers lovely contrast to the light crunchiness from the beans. The sweetness in the tomatoes (or red peppers) also nicely offsets the saltiness from the cheese. Garlic offers both roundness and depth of flavour as well as a hint of pleasant bitterness. So in this dish you are offering in every bite a nice palate of taste and flavour sensations — noodles that are dense and chewy (mouth feel) verses crunchy texture of French beans; saltiness (cheese) offsetting the sweetness of tomatoes. The tomatoes also give this dish roundness and depth of flavour due to their basic umami — fifth taste sensation.
DIRTY-BIRDY WINE PARTNER (For those following a dirty-Paleo or Dirty-whole20 lifestyle)
The predominant taste sensation is this dish is saltiness due to the cheese or plant-based cheese. The noodles are also thick and dense. So we need a white wine that has lots of viscosity (thickness or body) to stand up to the texture of the noodles. The wine also needs enough acidity to offset the saltiness of the cheese. Choose a white from a warm climate like chile. Warm climate whites possess more alcohol (13.5% or 14%) which gives the wine that viscosity. A variety such as Sauvignon Blanc has enough acidity to meet our needs. A Chilean Sauvignon Blanc would work well here.
MAKING GRAIN-FREE UDON NOODLES FOR THIS DISH
*I have included a recipe and instructional video below on how to make FRESH DOH grain and gluten-free fresh noodles for this cold pasta salad. FRESH DOH Grain and Gluten-Free Fresh Pasta Dough Mix requires water only and a few minutes to roll out the DOH and boil the noodles for 3 minutes. The noodles are thick and ideal for this dish. The noodles have their very own taste profile. I hope you enjoy this recipe using the FRESH DOH fresh pasta dough mix, available on Amazon in North America.
Make noodles as per FRESH DOH Grain & Gluten-Free Fresh Pasta Dough Mix package directions. Boil noodles for 3 minutes. When noodles float to the water’s surface, drain and rinse under hot water. Coat with oil. Set aside.
SECRETS TO MAKING PERFECT DOH:
Follow package directions and always measure! When working with FRESH DOH think of yourself as a “baker”, not a cook. If you don’t measure exactly, you won’t get the right DOH results.
Grain and gluten-free dough (in general) is NOT FORGIVING like wheat dough. Why? Because gluten gives dough its elasticity and that’s why pizza makers can fling a pizza crust above their heads and catch it without any dough breakage.
Without gluten, grain-free DOH has little forgiveness. So follow the directions and refrain from rolling the DOH too thin. If the DOH is too thin you’ll have a challenge cutting and picking up the noodles without breaking them.
The noodles expand in boiling water so cut them thinner than usual.
Make the other noodle shapes like rotini smaller than usual. They will also expand in size in boiling water.
Using a food processor or mixer (rather than by hand) makes the process of making the DOH easier, faster and better incorporated.
Be gentle in working with both raw and boiled noodles as they can easily break.
Even if noodles break, they are JUST as tasty. In fact, some dishes call for broken noodles!
Here is a video to show you how to make the fresh pasta:
CHOOSING THE RIGHT QUALITY OLIVE OIL FOR THIS DISH
A while back I hosted a class on olive oil with one of the world’s best Italian producers of Italian olive oil named Olearia San Giorgio Olive Oils. This company is based in Toronto, Ontario, Canada. I have learned so much from this company about quality olive oil. Sarafino Inc. is a small importing and distribution company that handles only quality artisanal products true to their origins. They have a commitment to educating their retailers and customers about their products and how they are made. Sarafino specializes in Internationally renowned Virgin and Extra Virgin Olive Oils and their newest child, Organic Extra Virgin Olive Oil, all produced on the family estate. (And no I’m not getting sales or commission from this company.)
Olearia San Giorgio olive oils have won several international awards for their products and are regarded as one of the best by olive oil producers in the world. The company is owned by 5 brothers (they inherited the family company.) Angelo, the son of one of the brothers, distributes the oils.
The workshop was outstanding, and I learned a great deal about this healthy oil.
First of all, there’s more Italian olive oil distributed throughout the world than there are Italian olives growing! How is this possible? Well, according to Angelo, this industry has many manipulations and falsehoods. Said another way, the public is purposefully misled about oil authenticity and quality.
Many olive oils are not pure. Many are blended with other oils, such as canola. People (like me) use these inferior blends, thinking they’re doing good things for their body.
How do you find pure olive oil?
Look for the family’s name on the bottle. Also, the product should be “made in Italy” NOT imported from or bottled in Italy. The address of the estate should be present on the bottle, as well. And most importantly, there MUST have a Lot #. Every pure bottle that leaves Italy (sealed) is given a lot #.
Since this workshop, I’ve been using olive oil as a face and body moisturizer. “Pure extra virgin olive oil” is the best thing for one’s skin and for preventing skin cancer, Angelo told us. You use it right on your skin. This protects the skin from all the bad ultraviolet rays that cause skin cancer. The best sunscreen.
RECIPE NUTRITIONAL VALUE
If you rub olive oil on your skin and it sits on top and is greasy, it’s not pure. It is no doubt blended with other bi-products. PURE virgin olive oil absorbs quickly into the skin, leaving it soft.
Pure olive oil also reduces wrinkles if you mix some with a little lemon juice and use it on your face at night.
For your hair, after shampooing, mix some olive oil, lemon juice, and egg yolk, and a little bit of beer together. Save your wine for sipping in the tub! Rub this mixture into your hair and leave it on for 5 minutes. Rinse.
The olive oil experts (who must train as diligently as winegrowers) say that you should not put ANYTHING on your skin that you would not put into your mouth. Everything that goes onto the skin is absorbed into the brain within 10 seconds, Angelo said.
So, olive oil is the most effective and safest product for the skin, for aging, for sun protection, and for aiding in the prevention of skin cancer.
“Pure virgin olive oil” also does the following …
reduces LDL cholesterol
reduces arterial occlusion
reduces angina and myocardial infarction
reduces blood glucose and triglyceride levels
increases bile secretion for improved digestion and aids in liver detoxification
increases vitamin A, D and E absorption
improves membrane development, cell formation, and cell differentiation
DIRTY-BIRDY WINE PARTNER (FOR THOSE FOLLOWING DIRTY-PALEO & DIRTY WHOLE30)
For over 2 decades I worked as a food and wine columnist and cookbook author. My book Harmon On The Palate is used in colleges and universities across Canada for chef and sommelier training. The pairing of wine with food takes dining to a new level. Dishes featuring quality olive oil can do th same. When it comes to pairing dishes with olive oil to wine, consider the idea of viscosity. Viscosity is a term used to describe the thickness of a substance, such as a dish or wine. Even light extra virgin olive oils have decent viscosity. The more oily the dish, the greater the alcohol content you’ll want in the matching wine. High alcohol contributes to a wine’s viscosity. Pesto, for example, works with Chardonnays ranging in alcohol content from 13.5 to 15%. (Sugar and glycerine also contribute to viscosity. That’s why Icewine can be so thick, even if its alcohol content is only 12.5%.)
- Prep Time: 20
- Cook Time: 10
- Total Time: 30
- Yield: 4 1x
- Category: PALEO & WHOLE30
- Method: BOILING
- Cuisine: DINNER
- Diet: Gluten Free
¼ cup olive oil
3 cloves garlic, minced
½ pound of French green beans, trimmed
1 cup of halved multi-coloured tomatoes, sliced (or sliced red peppers)
Sea salt to taste
1 tablespoon reserved noodle water
1 package FRESH DOH Grain & Gluten-Free Fresh Pasta Dough Mix
Homemade Paleo & Whole30 vegan parmesan to taste*
Freshly ground black pepper to taste (optional for seasoning)
*Check out this blog for the Paleo & Whole30 Vegan Parmesan recipe:
In a sauté pan over medium heat, heat olive oil. Add garlic. Sauté until garlic is aromatic. Add green beans. Sauté, shaking the pan until tender, about 2 minutes. Add tomato. Sauté another minute to heat through. Season with salt. Keep warm.
Meanwhile, make noodles as per FRESH DOUGH Fresh Pasta Dough Mix package directions. Boil for 3 minutes. When noodles float to the water’s surface. Drain and rinse under hot water.
In the same sauté pan over low heat, add noodles with noodle water, beans, and tomatoes. Gently toss (so as to not break noodles) until well coated and heated through. Divide between bowls. Garnish each bowl with vegan cheese and season with pepper.
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