Hello and welcome to the UnPCKitchen, a grain free place that believes in real food for human beings (and cats for that matter, I have 3 of them, all raw foodies).

I am Caroline Spear, Nutritionist  Certified GAPS Practitioner  Homoeopath  Doula and  Mamma.

Tonight we ate Unlasagne. A simple recipe calling for:

1 onion

1 carrot

2 Sticks of celery, all finely diced and fried in beef fat.

Add to that a few chopped tomatoes, a good sprinkling of organic mixed herbs, black pepper and about 1kg of fattty minced  grass fed beef and a few tablespoons of bone stock. Cook thoroughly.

Erica BIrthday2013 003

Whilst cooking, dollop a decent lump of butter into a saucepan, add about 300 grams of  good full fat cream cheese (avoid any that contain anything other than milk, starter culture and salt), a dash of full fat milk (preferably raw) and stir over a low heat until the you have a smooth sauce. Add about 125 grams of grated cheese. Stir till all melted.

Take a 250gm piece of Emmantal and slice very finely. I grate mine on the widest part of my grater.Erica BIrthday2013 007

Assembly… using a 2 litre oven proof bowl, I used one that measures 24cm X 19cm X 7cm, layer the ingredients. Start with the cooked mince, then a layer of sauce, then a layer of Emmantal, finish with a layer of sauce and topped with the remaining Emmantal.

Erica BIrthday2013 011  Erica BIrthday2013 013

2013-01-15 15.33.58

Bake in an oven,  gas mark 5 for 20 – 30 mins till hot through and Emmantal has melted on top.


This is a nourishing, filling dish that should feed 6 people. You can serve on it’s own, or with green leafy veg, swimming in butter or a salad.

7 thoughts on “Unlasagne

  1. Sounds totally delicious. I know I need to start eating this. Just can’t bear the thought of having to cope with a carb detox right now as I know from previous experience how bad it will be.

    • Hi Kath, thanks for your reply. Just because you are high carbing does not mean you cannot try this recipe!
      For some people, immediately reducing their carb intake to 72 grams or less a day will not be a problem. However for others, it needs to be a gradual process, over 2 -3 months. It may help to start by cutting out all gluten containing grains for a month, whilst increasing the animal fats in their diet, getting used to butter and full fat milk if they have been on the margerine and skimmed milk. Then removing all grains during the second month, and all starchy veg and pulses in the 3rd month. This is a very basic plan, but allows for the body to adjust and become a fat burning machine again!

    • Hello Kim
      It is a whole other blog on rice and grains… bottom line is that it spikes your insulin faster than wheat. Rice is converted to glucose in the body, as are all carbohydrates. It is also high in phytates which bind with minerals in your body, especialy magnesium, phosphorous, calcium and zinc making them unavailable to your body. Your body then has to use even more minerals to clear out the bound minerals, so it is, in effect, an anti-nutrient.
      The fibre from un refined rice is very harsh on our gut. We do not have the digestive acids, enzymes or bacteria to digest rice (or any other grains’) husk.

      Sweet potatoes.. these are rich in starch, which even in healthy people can be difficult to fully digest. Undigested starch leads to the formation of maltose in the gut, which is a feeding ground for unhealthy gut flora.

      The body needs about 72 grams of glucose daily (the brain uses a lot of this) and can make glucose without carbohydrate. However, it is not essential to eat this much, it depends on your health. More than 72 grams of carbs a day and you are pushing glucose into your blood and raising blood sugar levels, which the pancreas then responds to by producing insulin, and if we eat too many carbs, we live on the unpleasant merry go round of raised blood sugars, raised insulin (and that brings a whole host of ill health), sudden dips in blood sugar levels, so we have highs and lows of energy through out the day. Not good! If you are healthy, the ocaassional serving (max 100gms) swimming in butter, or roasted in beef, goose, duck or chicken fat should not cause any major harm!

  2. I’m trying to change over to a Paleo style life style but I find meat/ eggs difficult to digest, I work out often and I’m worried I’m not eating right because of my sensitive stomach. Do you have and suggestion, this above recipe looks delicious but I’m afraid it would upset my tummy

    • Hi Sam
      Without knowing your whole diet (and health history) it is difficult to make a specific comment. I don’t know if you are still eating carbs (and the quantity and type)as these can affect digestion. I don’t know your history and whether or not you would benefit from adding fermented foods, kefir and / or probiotics to your diet. Eating some fermented cabbage, or drinking some of the fermenting juice, 5 -10 mins before eating helpsto stimulate diestive juices.
      It may be that you would benefit from the GAPS diet, to improve your digestion.

      I am happy to say that a high fat, low carb diet is suitable for people who are working out. Did you know that you can store 2000 Kcalories from carbs, yet when you are fat adapted, you can access 40,000 Kcals from your triglycerides, when you are fat adapted, i.e. your body is used to burning fat for energy? Drinking bone stocks after a workout is useful for restoring minerals, and much better than power drinks. Starting the day off with a bone broth is a good way to help heal the gut. Oh, and have you cut out all vegetable oils? Apart from raw coconut and palm (safe to cook in) and extra virgin olive oil, which is good for making mayos, salad dressings and pouring over food (but do not cook in it).

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s