• Kourtney

Nourishing Lasagna + Sourdough



With so many of my 1:1 clients, I find that well cooked veggies (instead of raw), goat cheese (instead of cow's), and alternative protein (bison instead of beef, for example), can be a great approach. Many of you will wonder why this is, so here's a brief explanation. Raw veggies can be difficult to digest, especially if someone has poor enzyme production, low stomach acid, or SIBO, diary can be irritation and inflammatory for some, but goat dairy is easier to digest and contains more nutrients than cow's dairy. I am still an advocate for cow's milk if someone can digest it (and if it makes them feel well), but many who cannot tolerate cow's milk do well on goats. When it comes to alternative meats, it can be helpful to switch things up to not only get more of a variety of nutrients, but also, many who have GI issues also have intestinal permeability, so adding variety can make some feel better.


For the noodles: 4 large zucchini


For the meat sauce: 1 lb ground meat (beef, bison, elk, venison, turkey, sausage, etc.)

1/2 sweet onion, diced

1 tbsp minced garlic

1 tbsp avocado oil or ghee

1 tbsp dried oregano

1 tbsp dried basil

3/4 tsp sea salt/pink salt

1/2 tsp black pepper

1 jar rao’s marinara


For the herb goat cheese: 10 oz goat cheese log

1 pastured egg

1 tsp oregano

1 tsp basil

1/2 tsp garlic powder


Optional toppings: ¼ cup parmesan

½ cup fresh chopped basil


For the sourdough garlic bread:

Organic, unfortified sourdough (gluten free if possible)

Ghee

Garlic powder

Dried oregano

Instructions:

  1. Begin by preheating the oven to 400 degrees.

  2. Next, heat your avocado oil or ghee over medium high heat. Start by adding your onion and cook for 3-4 minutes before adding in the minced garlic. Cook until the garlic becomes fragrant but not burnt.

  3. Add in your ground meat and remaining seasonings.

  4. Once the meat is cooked, pour in the Rao’s sauce, saving 1 cup for later. Let the meat sauce cook on low while you prepare the noodles and goat cheese filling.

  5. Using a mandolin, slice the zucchini into long noodles and set aside.

  6. Next, take your goat cheese in a microwave safe dish and cook for 1 minute. Remove from microwave, add seasonings and an egg, and mix until a soft mixture is formed.

  7. Lastly, assemble your lasagna by first spreading 1/2 of the Rao’s sauce you set aside earlier, then the noodles, followed by the meat sauce and lastly the cheese. Repeat this process and alternate the direction of the zucchini noodles each layer. For example, if the first layer is vertical, do the second one horizontally. Cover the top layer of noodles with the remaining sauce, 1/4 parmesan (optional), and additional herbs (optional). Bake for 40-45 minutes.

  8. During the last 10-15 minutes of baking, make your garlic bread by melting 1 tbsp of ghee per slice of sourdough and spreading it onto the bread. Lightly sprinkle dried garlic + oregano and toast in a toaster oven until desired doneness is achieved

  9. Enjoy!


*Notes: if you prefer softer noodles, you can steam them first in an instant pot or steamer for a few minutes. Alternatively, you can place the slices on sheet pans lined with paper towels and place them in an oven at 225 degrees for 10 minutes to help dry and soften them. Keep in mind that zucchini is a watery vegetable, so after cooking, there may be some water in your pan. Carefully pour it out!


A note about gluten - many who have conditions like Hashimoto's (or anything else autoimmune) will most likely feel better if they minimize, or avoid gluten. Not everyone needs to avoid gluten strictly, but reducing consumption is advised for most individuals.




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