This is a Phase 3 suggested lunch – serves 1

For the “Pasta”:

  • 2 large courgettes (a.k.a. zucchini), spiralized
  • 1 Tbsp coconut oil

For the Sauce:

  • 1 Tbsp coconut oil
  • ½ cup minced onion
  • 6 oz. turkey mince
  • 1 tsp salt
  • ½ tsp pepper
  • 1 bay leaf
  • 1 tsp herbs de provence
  • 1 cup tomato sauce
  • 1 cup water


Zoodles Turkey Ragout

While on FMD you cannot have real pasta, and in any case if you need a healthier, grain-free alternative to standard pasta, you can use Zoodles or Zucchini noodles.

These noodles are simple to make and taste great.

Here’s what you need to do to prepare them

Spiralize your courgettes, I use the following spiralizer,  and set aside on paper towels so that any excess water is soaked up.

In a skillet, on high heat, put the coconut oil, toss the minced turkey and brown it.

Add the herbs de provence, the bay leaf and season.

When the meat turns “brown” add the tomato sauce, the water, mix throughly, reduce the heat and let it go; as the water evaporates the sauce will thicken, check from time to time to prevent burning it.

Drizzle 1 Tbsp coconut oil in a large skillet over medium high heat then add the zoodles, cooking for about 1 to 2 minutes until tender.

Add zoodles to a large bowl and toss with sauce.

Season with nutritional yeast (in lieu of parmesan) cracked pepper; serve and enjoy!