Ultimate Spaghetti Bolognese

Ultimate Spaghetti Bolognese

Why ultimate? Because this is the most nutrient dense, nourishing and delicious spaghetti bolognese you are going to have the pleasure of eating. Plus it fills you up, leaving you feeling satisfied and full of energy, instead of weighed down in a carb coma.

For maximum taste and nutrition factor do use gut healing bone broth instead of stock if possible. There is an option in this recipe to also add a little lamb or chicken liver which I highly recommend as it enriches the dish and is ultra nutritious.

There is also an option to add a little Octane oil in at the end which is flavourless yet provides medium chain triglycerides, providing extra energy to the brain. I buy Bulletproof Octane oil from Enhanced Nation

Makes 4 servings

Gluten Free + Dairy Free Option

Ultimate Spaghetti Bolognese

15 minutes prep + 30 mins cooking Easy-Moderate

Ingredients

2 tablespoons coconut oil or ghee
1 tablespoon chopped garlic – approx 5 cloves
2 cups chopped onion – approx 2 large onions
1 tablespoon dried oregano
1 teaspoon dried thyme
4 dried bay leaves
1/4 teaspoon freshly grated nutmeg, or ground nutmeg
100g naturally reared chicken or lamb liver, finely chopped (optional)
500g full fat minced beef from grass fed cattle
300ml bone broth, or water
600g tomato pasta, or 2 x 400g tins chopped tomatoes
1 tablespoon tomato puree
1 teaspoon sea salt flakes
1/2 teaspoon freshly ground black pepper
1 teaspoon chilli flakes
1 cup grated carrot – approx 2 large carrots
small bunch of basil – approx 20g – leaves picked & stalks chopped
1/2 cup chopped parsley
1/2 cup pitted black olives (optional)
1 tablespoon MCT/octane oil (optional)
1 kg courgettes (approx 4 large/6 medium)
Extra virgin olive oil

  1. Prep all the ingredients.
  2. Heat the coconut oil or ghee in a large pan and on a low heat gently saute the onion for 10-15 minutes. Add the oregano, thyme, chopped basil stalks, nutmeg, bay leaves, salt, pepper and garlic and cook for a further 2 minutes.
  3. Break up the mince and add to the pan with the liver (if using). Alternatively break up the mince in the pan with a spatula. Cook for 5 minutes then stir in the passata or chopped tomatoes, tomato puree, and bone broth (or water).
  4. Increase the heat and bring to the boil, then reduce the heat and simmer gently for a minimum of 30 minutes, up to 2 hours. Stir occasionally and keep a check on the liquid level. Tip: If it looks like it is drying out add a little water or if it looks too watery then take the lid off the pan so some liquid can evaporate.
  5. Approximately 5 minutes before you finish cooking remove and discard the bay leaves and stir in the grated carrots, parsley octane oil and black olives (if using).
  6. Spiralize the courgettes and add to a large pan with 2 tablespoons water and cook on a low heat for around 3 minutes, stirring throughout. Tip the courgette spaghetti into a colander and leave for a couple of minutes so that the excess water produced during cooking drains out.
  7. Divide the courgetti between 4 pasta bowls/high sided plates and add the meat ragu, a drizzle of extra virgin olive oil and a few basil leaves. Alternatively stir the courgette into the meat ragu and then plate up. However you like it best!
  8. Enjoy!

+ If you want to add some quality carbs to the meal, baked chips made from sweet potato, plantain or yucca are a good option. Alternatively add some peeled and cubed (approx 1cm) sweet potato to the meat ragu 15 minutes before the end of cooking.

+ Here I have used beef mince however grass fed lamb works just as well.

Share this recipe

Instagram feed

Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo
Instagram photo