Wednesday, seems like a good day to post about Primal meals


I’m not a photographer, so my photos may be bad.

Lunch today: sardines in olive oil (the oil went to my dog, she loves it!); spinach and iceberg salad with avocado and toasted spaghetti squash seeds. Macadamia oil, herb and lemon juice dressing. I usually get romaine or leaf lettuce, but nothing looked really fresh at the store yesterday except the iceberg.

This is a perfect light summer lunch.

I love this plate. It’s a little larger than a salad plate and smaller than a dinner plate. It’s my go-to favorite for lunch when the husband is at work.


Supper is Spaghetti Squash with Bolognese sauce and a tossed salad with evoo and vinegar dressing (sorry salad went naked for this shot).
My salad is sadly missing tomatoes, but they sucked at the market so I’ll check later in the week. Same for cucumbers, they were mushy.
This is a BIG dinner plate, so the serving is very hearty. About 1/3 of a spaghetti squash (maybe 2 cups) and 3/4 cup sauce.

Easy way to cook spaghetti squash:

Pierce the squash in several places all the way to the center when you feel the knife not resisting.
Wrap in some wet paper towels, then in plastic wrap*. Put in a microwave safe casserole and microwave for 14 minutes on high. Let cool then remove wrappings, cut in half and clean the center of the strings and seeds, then fork out the strands.

* Yes I know microwaving in plastic is bad, but it’s only touching the shell, not the inside parts.

Although I won’t write it, use organic, grass fed, etc when you can. If you can’t, use the best you can find or that your budget allows.

My Bolognese Sauce

2T good olive oil
1 large carrot, grated (you want about ½ cup grated)
2 stalks celery, sliced thin
1 large onion, chopped small but not minced
3 cloves garlic, sliced thin
6oz button mushrooms, sliced
1lb lean ground beef
1 tablespoon dried Italian seasoning blend
½ teaspoon sea salt
¼ teaspoon black pepper
1 bottle La San Marzano Strained Tomatoes (or 24oz strained or crushed tomatoes)
1 can petite diced tomatoes (17oz)
1 cup water
3 tablespoons tomato paste

Heat the oil in a deep pan and saute the carrot, celery and onion until the onion starts to soften, then add the garlic and mushrooms. Saute for 4-5 minutes, then break the ground beef up and cook, stirring often, until it’s no longer pink.
Add everything except the tomato paste, cover and simmer for 45 minutes, stirring occasioally.
Add the tomato paste, stir in well, simmer 5 more minutes and it’s ready to serve.
This makes about 7 servings at ¾ cup per serving.


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