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Bolognese meat sauce


  • Coconut oil or ghee

  • 1kg beef or lamb mince or a mix of both

  • I large yellow onion, peeled and diced

  • Several cloves of garlic, crushed and chopped

  • Thumb size piece of root ginger, crushed and chopped

  • Whole spices

    • Tablespoon cumin seeds

    • tablespoon black mustard seeds

    • teaspoon coriander seeds

    • a few cloves

    • a stick of cinnamon

  • Salt and pepper to taste

  • Teaspoon dried red chilli flakes (add more if you like it spicy)

  • A teaspoon or dried oregano or thyme

  • 250g of strained and blended tomatoes (passata)

  • splash of cider vinegar

  • Green coriander leaves to garnish


To serve 4 people

Carb count: About 5-6 carbs per portion mainly from the onion and tomato. It provides about 8oz of meat per person. If you want to use less meat, add about 8oz of mushrooms instead.

  1. Briefly toast the whole spices in a dry frying pan to release the fragrance and then crush them into smaller pieces in a pestle and mortar

  2. Heat the coconut oil or ghee in a large frying pan over medium heat

  3. Add the onion and cook until turning golden

  4. Add the chopped garlic, ginger and toasted spices and briefly stir fry

  5. Add the mince, breaking up any lumps with a fork

  6. Add salt and freshly ground black pepper

  7. Stir the meat into the spices mixture and fry until browned all over and well coated with the spices

  8. Add the chilli flakes and herbs and stir well

  9. Finally add the passata and cider vinegar and mix well  (if you are using less meat, add the mushrooms as well at this point)

  10. Cover and cook on a low heat for about 40 mins

*Garnish with the fresh coriander

*Serve with low carb rice or pasta or noodles

*You can make this the day before and the flavours will improve overnight - keep in a covered dish in the fridge once it's cooled.

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