Bolognese (Meat) Sauce with Spaghetti Squash
©2016 Michelle Sala
Serves 4 (enough for 1 lb. of pasta, rice pasta or a 3-lb. spaghetti squash)
1 tablespoon of virgin coconut or extra virgin olive oil
1 medium brown onion, finely chopped
1 large or 2 small carrots, finely chopped
1 stalk celery, finely chopped
1 or 2 cloves of garlic, finely chopped
1 lbs. organic grass-fed ground beef, bison or wild boar*
1 24 oz. jar strained tomatoes or 28 oz. can crushed tomatoes
¾ cup dry red wine
Salt and pepper to taste
Fresh parsley or basil, chopped
Freshly grated parmesan cheese or nutritional yeast
- Heat oil in a heavy sauce pan.
- Sauté onions, carrots, celery and garlic until very soft but not brown, about 10 minutes.
- Add ground meat to the pot and break up with a spatula or wooden spoon. Stir meat occasionally and cook until it loses pink color but doesn’t brown.
- Add wine and simmer until the wine evaporates, about 5 minutes.
- Add tomatoes, season with salt and pepper and simmer for about an hour.
- Check seasoning and add additional salt and pepper if necessary.
Serve over hot pasta, preferably brown rice pasta, zucchini noodles, or cooked spaghetti squash. Garnish with fresh parsley or basil and Parmesan cheese or nutritional yeast.
*Notes: Bison or wild boar is usually frozen at stores like Lassen’s, New Frontiers, Whole Foods, etc. Trader Joe’s has both fresh and frozen grass-fed ground beef. Wild boar is really yummy. It has more fat than beef or bison and has a richer taste than ground pork.
- Preheat oven to 400F.
- Wash spaghetti squash, place on cookie sheet whole and poke all over with a fork or skewer.
- Rotate the squash after 30 minutes.
- Bake for an additional 30 minutes or until squash is soft to the touch. The outside should be brownish and you should be able to make an indent with you thumb. However, don’t burn yourself trying this!
- Cut squash in half. Scoop out seeds and discard.
- Scoop out stringy flesh into a covered dish and set aside.