Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
If you’re looking for a recipe that’s quick and easy to make but still packs the full flavors of a home-cooked meal, then this spaghetti with prawns, pesto and pistachios recipe from world-class chef Pete Evans is a must-try. With juicy prawns and zucchini noodles drenched in homemade pesto sauce, there’s no doubt that this is a dish that everyone will enjoy. Best of all, it’s loaded with nutrient-filled ingredients that make every bite a treat for your health.
Today I’d like to share with you a truly unique spaghetti and meatballs recipe, created by renowned Australian chef Pete Evans, who I teamed up with to write the soon-to-be-released “Fat for Fuel Ketogenic Cookbook.” Instead of the typical grain-based pasta, this recipe uses zucchini and carrots, for a more flavorful yet healthy dish that would surely satisfy your taste buds without expanding your waistline.
For more scrumptious ketogenic recipes like this one, grab a copy of the “Fat for Fuel Ketogenic Cookbook,” which will hit the shelves November 14. I teamed up with Pete to create this cookbook to help people start a ketogenic diet more easily through flavorful and healthy dishes.
Fresh and Zesty Spaghetti With Prawns, Pesto and Pistachios Recipe
Serving Size: 4
- 4 tablespoons coconut oil
- 1 1/2 pounds wild-caught raw prawns or shrimp, shelled and deveined, with tails intact
- 4 to 5 zucchinis , spiralized into thin noodles
- 2 garlic cloves, chopped
- 1 large handful of basil leaves , plus extra to serve
- 1 large handful of mint leaves
- 2 ounces pine nuts, toasted
- 1/2 cup olive oil
- 1 1/2 tablespoons lemon juice
- Sea salt and freshly ground black pepper
- Extra virgin olive oil
- 1/2 cup pistachio nuts, toasted and roughly chopped
- Lemon wedges
- Chili flakes
Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you. Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.
- To make the pesto, place all the ingredients in the bowl of a food processor and whiz until the herbs and nuts are finely chopped. Taste and season with salt and pepper.
- Melt 2 tablespoons of coconut oil in a large frying pan over medium-high heat. Season the prawns or shrimp with salt and pepper, then cook, in batches, for one minute on each side until just cooked through. Remove the prawns or shrimp from the pan and set aside, cover to keep warm.
- Wipe the pan clean and place over medium heat. Add the remaining coconut oil and the zucchini spaghetti and sauté for two minutes until the zucchini is almost cooked through. Season with a little salt and pepper.
- Remove from the heat, add the cooked prawns and the pesto and toss to combine.
- Transfer the spaghetti mixture to a large platter or serving plates, drizzle on some extra-virgin olive oil, sprinkle over the pistachios, add a squeeze of lemon juice and scatter on some basil leaves and a few chili flakes, if desired.
Zucchinis contain plant lectins, which may have problematic effects on your health. To safely reduce their lectin content, I advise deseeding and removing the skins, as these are what contain the most amount of lectins. Use a spiralizer that removes the seeds or manually peel and deseed the zucchinis, and then cut them into thin strips using a knife. It may take a bit more effort, but the results are worth it.
Check Out the Numerous Health Benefits of Zucchini Noodles
There’s no doubt that the star of this tasty dish is the zucchini noodles. They are a healthy no-grain and no-wheat alternative to pasta, which is made from processed flour and contains gluten that may disturb your gut flora and promote yeast overgrowth. 1 But aside from keeping your digestive tract in check, zucchini noodles also provide an impressive array of nutrients, including:
Stop smoking and/or avoid passive smoking. Smoking can severely increase your risk of lung cancer, kidney cancer, esophageal cancer, heart attack, and more. Smoking “light” cigarettes do not decrease health risks either. If you do smoke, stop now and do it not only for yourself but also your family and friends.
- Antioxidants — Zucchini contains a variety of flavonoid antioxidants , including zeaxanthin, carotene and lutein — all of which help fight off free radicals, prevent diseases and delay the process of aging.
- Potassium — Zucchini is an excellent source of potassium, a nutrient that helps regulate blood pressure levels, support cardiovascular health and improve bone and muscle strength. 2
- Vitamin B — Zucchini is rich in vitamins B6, B1, B2, B3, choline and folate, which are all important for supporting the production of new cells, fighting free radicals, regulating the digestive system and balancing the blood sugar levels. 3
- Zinc — Zucchini is a good source of zinc, which helps regulate blood glucose levels and supports the immune system. 4
- Magnesium — A hundred grams of zucchini contain 4 percent of the daily recommended value for magnesium, which is one of the most important minerals in the body, as it affects numerous biochemical reactions.
- Phosphorus — Zucchini contains high amounts of phosphorus, an essential mineral that boosts digestion, promote bone growth and support cognitive development. 5
Keep in mind, though, that most zucchinis available in the market today are genetically modified, so make sure that you purchase this vegetable from a healthy and organic source. The seeds and skin of zucchini also contain lectins , which may have a negative effect on your health. As mentioned above, don’t forget to peel and deseed them to reduce their lectin content.
What Makes Pesto Sauce Good for Your Heath?
A homemade pesto sauce makes for a zesty and nutritious dish, thanks to its herbs and spices. The main ingredient for this sauce is basil, which is considered one of the healthiest herbs.
Basil is rich in vitamin K, which is essential for maintaining good bone health, clear arteries and healthy blood clotting. It also contains vitamin A, which can help fight the effects of free radicals. Plus it has antibacterial properties, thanks to its volatile oil content. Some of the other herbs and spices that make pesto sauce nutritious include:
Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.
- Garlic — Garlic contains a variety of vitamins, minerals, essential enzymes and antioxidants that can help prevent cancer and heart disease, as well as bacterial and fungal infections.
- Mint — Mint contains antioxidants and minerals, such as zinc, copper and magnesium. It also has vitamins A, B2 and C.
- Olive oil — Olive oil is known as a healthy oil that’s rich in monounsaturated fatty acids (MUFAs), making it useful for weight management and preventing cardiovascular diseases.
- Pine nuts — Pine nuts can help suppress the appetite, which makes it an ideal food for people who are trying to lose weight. It may also help boost energy, improve heart and eye health and prevent premature aging.
- Black pepper — Black pepper is an excellent source of manganese, vitamin K, iron and fiber. It may also help get rid of toxins, control blood pressure levels and improve bone health.
- Lemon juice — Lemon juice doesn’t contain fructose, which makes it safe to consume by diabetics. Its citric acid content is also a natural antioxidant.
Succulent fish, fresh and organic vegetables and flavorful spices come together in this Quick and Savory Fish Curry With Roasted Cauliflower and Okra Recipe. Quick and Savory Fish Curry With Roasted Cauliflower and Okra Recipe Prep Time: 25 minutes Cook Time: 30 minutes Serving Size: 4 Ingredients 2 teaspoons ground turmeric
Beware of Farmed Seafood: Make Sure That You’re Buying Only Wild-Caught Prawns
Seafood farms, also known as aquaculture, are touted as a “sustainable solution” to overfishing. However, numerous investigations have shown that these seafood farms are actually causing more ecological destruction by using immature fishes as feeds. To make matters worse, antibiotics and toxic pesticides are also being routinely used in shrimp farming. Exposure to these harmful chemicals may put you at risk of brain damage and antibiotic-resistant diseases.
Turn Mineral Makeup Powder Into A Natural Sunblock. Use tinted mineral sunblock instead of foundation or mix your favorite mineral makeup powder with a sunblock like this one for a natural makeup that is light and protects your skin from the sun’s damaging effects. Mineral-based (zinc oxide) sunblocks sometimes appear white and pasty so adding a mineral makeup tint helps your skin look glowing and smooth.
You can avoid these health hazards by avoiding all types of farmed seafood. Always choose wild-caught prawns, and make sure that you check the label of seafood products to determine where they were caught.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now .
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
Sources and References
Take Care of Your Gut Health With Probiotics and Fiber. The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the "forgotten organ." These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity. A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria .
- 1 Body Ecology, Is Pasta Good for You? The Pastas to Eat and the Ones to Avoid
- 2 Medical News Today, Potassium: Health Benefits and Recommended Intake
- 3 Verywell, The Benefits of B Complex Vitamins
- 4 Medical News Today, Zinc: Health Benefits and Warnings
- 5 Organic Facts, 10 Amazing Benefits Of Phosphorus