Pete Evans and the Paleo Way!
Celebrity Chef, TV star and Paleo ‘King’ Pete Evans is exclusively running a twice monthly series of his tasty and super-nutritious Paleo Way recipes here at WatchFit.
Pete is a passionate and global voice for healthy living and the numerous heavily researched benefits of a paleo diet. This time Pete shares with us his recipe and preparation instructions for Zucchini Spaghetti with Tuna, Rocket and Capers.
(* Zucchini is often also known as courgette).
Delicious zucchini Paleo spaghetti with tuna, chilli, rocket and capers!
125 ml extra virgin olive oil
2 tablespoons chilli oil (see recipe)
1 garlic clove, minced
3 large zucchinis (about 200g each), cut in spaghetti strips using and spiraliser or a mandolin
400g tuna loin, cut into 2cm pieces and sliced 8mm thick
2 long red chillies, seeds removed and thinly sliced
3 tablespoons salted baby capers, rinsed and drained
2 large handfuls rocket (about 100g)
lemon wedges, to serve
To make the dressing, whisk together the olive oil, chilli oil, garlic and lemon juice and season with sea salt and pepper. Set aside.
Place the tuna, chilli, capers and rocket in a bowl, ready for the cooked zucchini spaghetti.
Cook the zucchini in a large saucepan of boiling salted water for 20 seconds or until al dente. Drain.
Toss the spaghetti in with the tuna salad mixture and then pour the dressing over the top. Gently mix the spaghetti and salad ingredients until properly combined. Serve immediately with the lemon wedges.
Zucchini: low calories, high nutrients!
Zucchini (or courgette) is a superb addition to any diet. Whilst having tremendous nutrient values, it is also believed to aid in weight reduction – making it the ideal food for many!
The likely reason for this is that it is extremely low in calories whilst being incredibly efficient at making you feel full. High in vitamin C, manganese, carbohydrates, protein and fibre, zucchini is also made up of significant quantities of folate, vitamin A, vitamin B’s 1,2 and 6, potassium, omega-3 fatty acids, zinc and niacin.
All of which means that this particular fruit (yes it is a fruit, but cooked and treated very much like a vegetable) is also good for eye health and is terrific at preventing diseases associated with vitamin C deficiency such as: sclerosis, scurvy and easy bruising.
Zucchini is also highly commended for consumption by women during pregnancy.
Tuna: nutritional & anti-radical!
Tuna is a well know dietary staple of sports people and health and fitness professionals. Full of anti-oxidant properties, it has relatively recently been discovered that it also contains selenium in the unusual form of selenoneine, which is outstanding at protecting against free radical damage.
And a detailed study over 15 years had shown tuna to be an effective deterrent against the serious cardiovascular problem of atrial fibrillation (AF). Tuna contains over 80 nutrients. Some of the primary ones include: selenium, vitamin B’s 1, 2, 3, 6 and 12, vitamin D, iodine, phosphorous, magnesium, choline and protein.
Tuna fact: An amazingly varied and diverse fish with full-grown sizes ranging from 12 inches in length to 6ft and even up to 15ft!
To read more about Pete Evans, visit his Expert Profile.