So it’s November… how did that happen? I feel like August was just yesterday! Instead, the time has changed, it’s getting cold (!), the nights are long and running now requires the donning of long tights and gloves. My race season is over (more to come on that later this week), and now is the time to chill out a bit, and think about next year. It’s also time that I can now use in the kitchen, creating some delicious and easy primal eats. Like this Bolognese sauce recipe.
I’ve loved Spaghetti Bolognese for as long as I can remember. My Grandma Sasaki used to make an incredible sauce that I would eat with pasta and Kraft parmesan cheese. When I was little, my dad and I used to frequent the Old Spaghetti Factory in the Exchange District of downtown Winnipeg; it had an old street car in the restaurant, from way back when Winnipeg had street cars. Being a kid, I had to sit in that street car. My dad and I would eat the complimentary crusty bread, and enjoy a plate of Spaghetti with meat sauce (Bolognese), alongside the Spaghetti Factory’s amazing chicken fingers (hello, honey dill sauce???? Actually paleo-friendly if you make your own mayo), and read the many picture books available for kids. I loved that restaurant as a kid! You could say that Spaghetti Bolognese, although not Japanese or French like my family’s roots, is comforting for me. It feels like home despite being so far away.
And luckily, it’s easily primal. It’s got nutrient-rich grass-fed beef and one of the most nutrient dense foods on the planet: kale. It’s also packed with umami, making this both nutritious and oh so delicious. And, it’s a great winter warmer after a run or race.
Cave(wo)man Bolognese Sauce
Prep time: 10 minutes
Cooking time: 45 minutes
500g grass fed beef
1-2 rashers of bacon, minced
3 cloves garlic
1 tbsp fat of your choice (I used butter)
1 medium onion, diced
1 medium carrot, peeled (unless organic) and diced
1 celery stick, diced
1 green pepper, diced
5 large mushrooms, wiped and sliced
2 large handfuls kale
1 400g tin of diced tomatoes
2 tbsp tomato paste (purée)
1/3 cup bone broth
1 tsp fresh rosemary, minced
1 sachet of Bouquet Garni
Salt and pepper to taste
*Bouquet Garni is a bunch of fresh herbs tied together, used to flavour soups, stews or stocks; it is removed prior to serving. The Bouquet Garni for this recipe contains marjoram, basil, thyme, oregano, and bay leaves. I bought mine from the grocery store.
1. Heat a large pot to medium on your stove (hob). Melt the butter then add all the vegetables apart from the kale. Fry until the onions become transluscent, for about 7 minutes.
2. Add your ground beef and break it apart into small chunks. Add the bacon. Stir and continue to fry until the beef just turns brown.
3. Add the kale, bone broth, tin of tomatoes, tomato paste, roasemary and sachet of Bouquet Garni. Bring the mixture to a boil, then reduce to a simmer for 30 minutes or until the liquid has evaporated.
Remember to remove the Bouquet Garni before serving.
This recipe is both primal, paleo and LCHF (low-card, high-fat). If I’d done the macronutrient breakdown, but it could possibly qualify as keto too. It’s real food made with real ingredients.
So how do you eat Bolognese sauce if you’re ancestrally aligned? So many ways!
- Make a primal Spaghetti Bolognese with zoodles – noodles from your courgette (zuchhini – hence Zoodles). I made my zoodles with my citrus zester.
- If you need to fuel up your muscles for a major race, serve the sauce with a baked sweet potato, topped with cheese if you like.
- Go for a Scottish twist and make some Italian-inspired Mince and Tatties: serve with mashed or boiled potatoes.
- Oven-roast some halved peppers, then stuff then with the sauce. Top with cheese and return to oven to bake.
- Stuffed oven-roasted aubergine (eggplant) or courgette (zucchini), again topped with melted cheese.
- Use as part of a primal lasagne, which I will make soon to give you an idea.
- Or just eat on it’s own with more vegetables on the side, it’s that good!
And of course, if you’re not a primal eater, you can serve it with pasta if you must… even though one doesn’t need pasta to survive…
What’s your favourite cold-weath food?
Have you converted any pasta dishes to a primal/paleo version?
What are your off-season plans?