Italians would be disgraced at what I've done to their dish, but this is how I maximise my nutrient intake and leave out nutrient-deficient "fillers" like pasta. Serves two with a tad leftover :)
Heat your coconut and olive oil in a good pot. Red pots cook faster ;o)
Chop your onion and add it to the pot with a bit of sea salt; sauté until translucent.
Prepare your garlic. I call this method "smoosh and hack" but of course you can chop your cloves any way you like.
Add the meat and garlic to your pot, on high heat. If you're using dried herbs, add them once the meat has browned. I've got a fair bit of oregano, basil, cinnamon and even a pinch of chilli in there.
Grate your carrot straight into the pot. Don't worry about peeling it beforehand (waste of time and nutrients), just make sure you wash it first! Forgot to capture the capsicum, that can go now too.
Chop up tomatoes. Use fresh or frozen. I always buy extra tomatoes and freeze what I don't use so that I have it handy for cooking (just add boiling water to thaw so you can chop them).
Don't used canned tomatoes. Ever. Cans contains toxic BPA, plus everything in a can has already been "cooked" to kill bacteria when canning. You want to feed your body FRESH, nutritious food 😊🍅
Add your chopped tomatoes to the pot and stir. If you're not keen on finding bits of tomato skin in your meal, you can purée the tomato instead. Or just deal with it; skin is good!
Now get you zucchini (or "courgette" as the Americanos like to call it).
Slice in half and scoop out the seedy core using a teaspoon.
Scoop the seeds straight into the pot; why waste the goodness? 😊
Using a wide grater, a mandolay slicer, a sharp knife or whatever cool tool you have, thinly slice the zucchini lengthways to get a "fettuccine" effect.
I know I said "spaghetti" in the title but that was just to get your attention! Sprinkle with sea salt so that some of the moisture seeps out.
Meanwhile your bolognese should be simmering away... Have you heat on low and just let those tomato juices simmer down so the sauce thickens.
Now let's chop some mushrooms.
Add to the pot. If you're using fresh herbs, now is the time to throw them in. I'm adding fresh basil; parsley might be nice too.
The zucchini can be lightly cooked in a pan with a bit of olive oil, or you can steam it a little. I'm being lazy and just steaming in the microwave for 2 mins. It doesn't need to cook too much.
Once it's all ready, serve the bolognese on a bed of zucchini "fettuccine" and top with some (not-so-paleo) shaved parmesan cheese and cracked pepper. Enjoy the amazing hit of flavour and nutrients!
- 300.0g Minced meat (eg veal, turkey)
- 1.0 Onion
- 3.0 Garlic cloves
- 1.0 Carrot (grated)
- 12.0 Tomatoes
- 100.0g Mushrooms
- 2.0 Zucchini (thinly sliced)
- Coconut oil
- Olive oil
- 1/4 Capsicum