Cheap eat nutrition # 5 Paleo/Gluten Free/low carb/high (healthy) fat – quick, easy and on a budget


Creamy fennel, spinach and beef chilli with cauliflower rice 
Aaaaand welcome back for another supper dooper cheap and easy recipe! As ever, there is an emphasis on (the right) fat in cheap eat nutrition recipes. Fat really can be your friend, especially when going low carbohydrate. In this instance we’re saying peace out to the starchy rice and high fiveing a nice healthy scoop or three of double cream. 
The saturated fat in cream will help to serve you’re immune system, liver function and testosterone production, (important for men and women!). It will also dull hunger cravings if transitioning from a high carb diet. You’ll find other substitutes such as creme fresh have additives and preservatives in them, so stick with the cream. 
Saturated fat is not in itself an enemy. When combined with excess sugary carbs and low grade processed meats though it can become problematic in the body and increase the dreaded ‘bad’ cholesterol (LDL).
Anyways, let’s crack on. Some might (rightly) say fennel is an odd choice for a chilli. But there is some thinking there! Fresh fennel brings a host of nutrients and vitamins but is often neglected only for use in a summer salad or its seeds added. The fennel won’t bring an over powering taste but will bring a lovely crunch and subtle tang. Add to this the nutrient dense spinach and your laughing all the way past the pharmacist counter!

Ingredients:

(Serves 4)

 – 500g of beef mince 

– 1 large onion 

– 3 cloves of garlic 

– 1 tin of chopped tomatoes 

– 2/3 heaped tble spoons of double whipped cream 

– half a fennel 

– 1 sweet red pepper 

– 2 handfuls of spinach 

– 1 chopped fresh chilli/1 tsp of chilli flakes 

– 1 large cauliflower

– 1 tsp of coconut oil/1 tble spoon of butter

Optional:
– 2 carrots 

– parmesan cheese

– mushrooms 
Method:

1. Chop up onion, garlic, chilli, pepper and fennel.
2. Heat the coconut oil or butter on a low to medium heat in a pan, then add onion and garlic, heating until onion becomes translucent. 

3. Add beef mince and cook until brown, ensuring its broken up and mixed with the onion and garlic. 

4. Add chopped tomato, pepper, fennel, spinach, (mushrooms & carrots if chosen), and fresh/dried chilli . Reduce heat and allow to simmer for 15/20 minutes, (the longer you allow the better the flavour).

5. Meanwhile, chop the cauliflower into medium chunks and steam for 10 minutes in either steamer or saucepan

5. Grate all of cauliflower into bowel using standard cheese grater.

6. Going back to the chilli, add the 2/3 tble spoons of cream and stir in thoroughly. 

7. Serve on rice with grated Parmesan Generously grated on top – 👌😘

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