dinner – Page 2 – KATIE MORGAN

BOLOGNESE RAGU SAUCE

Published on March 12, 2015March 12, 2015 by Katie morgan1 Comment

I have said it once and I will say it again – growing up I was the ultimate spag bol kid. Totally addicted to spaghetti bolognaise (and lasagna) and would order it every time we went out for dinner otherwise I am pretty sure there was tears.

I have MASTERED a really, really good Bolognese recipe and will let you in on my secrets. Firstly – it is going to be on the stove for a while!! Just like my pesto pasta recipe >> HERE this is a great week night meal that allows for plenty of left overs which are easy to freeze and it is tasty, filling and cheap!

The preparation itself doesn’t take too long and it is loaded with hidden veggies which are great for the kids. The key to this recipe is in the fresh herbs and spices – Little bit of sweetness, saltiness and spice.

To get a rich, thick sauce it is vital to let it simmer for 3 hours until most of the liquid and juices are evaporated. Slow cooking and thickening also enhances all of the flavours so make sure you leave yourself enough time for this to simmer away on the stove for up to 3 hours. It is going to make the house smell amazing.

BOLOGNESE RAGU SAUCE

4TBS olive oil

1 kg grass fed free range mince – can be a combination of 1/3 pork 2/3 beef. But use the normal meat to fat ratio. No need for extra lean mince.

2 large brown onions diced

4 garlic cloves diced

4 rashers of free range bacon diced

1 tsp cumin ground

1 tsp chili flakes

1 tsp cinnamon ground

1 tsp star anise ground

1 tsp nutmeg ground

1 tsp sea salt

3 bay leaves

1 tsp paprika ground

1 cup red wine

2 TBS Worcestershire sauce

1TBS sugar substitute – raw honey, stevia or coconut sugar

fresh handful oregano, parsley and/or thyme diced

800gms of Tomato Pasta Sauce >> Homemade recipe HERE (can use 2 400gms tins of crushed tomatoes or large jar of passata)

3 TBS tomato paste

2 grated carrots

1 grated zucchini

1 cup of sliced mushrooms

METHOD:

In a large pot/saucepan heat HALF the oil with the spices. Add the bacon, onion, garlic and vegetables and sauté for 3-4 minutes. Remove and set aside.

Add the other 2TBS of oil to the pan along with the mince. Break it up so it isn’t in clumps and sautee for 5-8 mins until it is no longer pink. Add the sautéed vegetables back to the pot.

Pour in the tomato sauce, tomato paste, red wine, Worcestershire and honey. Bring to the boil. When boiled drop to a low heat and simmer WITH THE LID ON for up to 2 hours. Remove the lid and cook for another 1 hour or until thick and ready to serve. Stir occasionally.

Serve with whole meal/spelt/GF spaghetti or make some zucchini noodles*. Top with some parmesan cheese, a squeeze of lemon, drizzle of olive oil and some fresh herbs.

*ZUCCHINI NOODLES:

2-3 large zucchinis peeled with a julienne peeler or a spiriliser machine. In a hot fry pan with 2 Tbs coconut oil, toss the zucchini with some squeezed lemon juice and fresh sea salt. Don’t over cook or you will end up with soggy noodles. Ain’t nothing ‘al dente’ about sog.

This sauce is also great for homemade lasagnas, shepherds pies and eggplant stacks. Recipes to come!!

ZUCCHINI SLICE

Published on February 23, 2015 by Katie morgan2 Comments

This is a simple and delicious meal that is so easy to whip up – and I bet you have had it before. Zucchini pie, tart or slice call it what you wish, it is a homemade classic that has been circulating for years. Here is a ‘healthy’ recipe alternative for the dairy and gluten intolerant and even options for the paleo inclined.

ZUCCHINI SLICE – SF, GF, PALEO

1-2 medium zucchinis

1 medium sweet potato

2 tomatoes (topping)

1 brown large onion

8 jumbo eggs

1 cup diced bacon or ham (left over Christmas ham works a gem)

1 cup almond meal (or any other flour alternative – I use spelt or buckwheat flour and it’s divine)

2/3 cup olive oil

1 tsp ground cumin

salt and pepper

handful of pepitas or pine nuts (or both)

1/2 cup grated parmesan cheese (can omit for paleo diets)

METHOD:

Preheat oven to 180 degrees. Line a large baking dish with baking paper. Grate the zucchinis and sweet potato. Place in a large bowl. Add the diced bacon/ham, finely diced onion and grated cheese.

In your food processor crack the eggs, add the oil and process until light and fluffy. Pour into bowl and mix through. Add the flour/meal, cumin, pepper and salt and stir with a wooden spoon until combined.

Pour mixture into lined baking dish. Top with sliced tomato and sprinkle with pepitas. Bake for 45 minutes or until skewer comes out clean.

ZUCCHINI PASTA

Published on February 3, 2015 by Katie morgan5 Comments

Growing up spaghetti bolognaise was my staple meal. When we went out for dinner, mum would make sure they had the good ol’ spag on the menu (either spag or lasagna) and I would be one happy chappy.

After having ongoing problems digesting wheat and grains over the last few years I went off pasta with the exception of whole meal or spelt versions. After investing in a vegetable spiraliser / julienne peeler I have been able to reunite with my spaghetti bolognaise and pasta love and let me tell you – it’s life changing!

Super simple and effective, zucchini pasta is becoming a bit of a fad around raw kitchens and wholefood healthy conscious cafes – with good reason. It means that us unfortunate type with a stomach that hates me more than life itself, can still enjoy twirling that pasta around my fork and splashing red Napolitano sauce all over me.

A favourite in our kitchen at the moment is my pesto pasta topped with a fillet of crispy skin salmon. Perfect combination of protein, essential fats, omega 3’s and greens.

ZUCCHINI PASTA WITH FRESH BASIL PESTO AND SALMON – serves 2

2 fillets of salmon with skin

2-3 large zucchinis

1 cup of grape cherry tomatoes

6 asparagus spears

4 heaped tablespoons of my pesto sauce >> RECIPE HERE

1/4 cup walnuts

Fresh basil leaves and parmesan cheese for garnish

METHOD: Using the spiraliser/julienne peeler, peel the 3 zucchinis until you hit the core. Don’t peel the core/seeds. Set aside for later.

Finely chop the zucchini cores up and place in fry pan with some olive oil. Add chopped asparagus and the cherry tomatoes and sauté for 5 minutes. Add the pesto sauce and stir until combined.

In a second fry pan – fry the salmon pieces in some olive oil until nice and crispy. I like mine to be slightly undercooked so just cook it until you are satisfied. Set aside.

Pour some olive oil in a hot pan and add the zucchini pasta for 2-3 minutes. Add the diced zucchini, asparagus, tomatoes and pesto mix. Stir until well combined. Don’t over cook the zucchini noodles otherwise they will be soggy.

Divide the pasta into two bowls and top with the fillet of salmon and some extra parmesan cheese and walnuts. Garnish with a fresh basil leaf and serve! They wont believe its zucchini!!