KETO PALEO FRESH PASTA BOLOGNESE AND MEATBALLS

KETO LOW-CARB PALEO FRESH PASTA BOLOGNESE AND MEATBALLS

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In first pursuing a KETO, LOW-CARB, and PALEO paths, spaghetti and meatballs became the comfort food I missed most.  I thought about it often.  I realized I could not live without this classic Italian dish in my life.  In being committed to my anti-inflammatory lifestyle,  I prepared several types of grain-free noodles, including the processed ones made from vegetables.  Too hard or too mush were those noodles.  They simply did not provide, for me, that al dente pasta satisfaction that I desperately missed.  I tried Bolognese over zucchini and butternut squash spiral noodles.  Let’s just say the dishes tasted….healthy. 

I surfed Google and YouTube, finally discovering a few KETO, LOW-CARB, and PALEO noodle recipes that I could make from scratch.  The recipes I preferred used almond flour.  I tested many of the recipes, over time perfecting my own.  I serve my KETO and PALEO noodles to family and friends, even to those who were not following a grain-free diet.  Everyone loved the pasta!

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB PALEO FRESH PASTA BOLOGNESE AND MEATBALLS?

The predominant taste sensation of this dish is umami, the 5th taste sensation.  This refers to the roundness and depth of flavour of the dish.  Umami occurs in this dish due to the tomato sauce and the beef.  

WHAT WINE HARMONIZES WITH KETO LOW-CARB PALEO FRESH PASTA BOLOGNESE AND MEATBALLS?

With umami being the primary taste sensation due to the tomato sauce and beef, this dish sings out for a full-bodied red wine with enough weight and flavour to match.  Choose a wine, such as Zinfandel, Syrah/Shiraz, Cabernet, Merlot, and Malbec.  Make sure the red has at least 13.5% alcohol.  This higher alcohol contributes to the wine’s weight.

HOW ARE THE KETO LOW-CARB PALEO PASTA NOODLES PREPARED? 

In a bowl combine all ingredients.  Mix well.  Roll into a dough ball and let sit for 5 minutes to pull together.

Cut dough in half.  Cover half ball with a wet cloth.  Transfer the half to a large piece of parchment paper.    Flatten ball. Using the flat side of a long knife or pastry cutter, shape ball into a 4” X 4” square. Top square with another sheet of parchment paper. Using a rolling pin, roll out square to 8” X 8”. Lift top parchment paper. Using a long knife or pizza cutter, cut square into 1/8th-inch noodles. 

When ready to dine, bowl water.  Add oil to water.  Add noodles.  Boil noodles for 3 minutes. Drain into a colander and run cool water over the pasta to prevent sticking.  Serve with your favorite sauce and toppings.

WHAT ARE THE TIPS TO MAKE THE BEST KETO LOW-CARB PALEO NOODLES?

  • Make sure the sauce or soup is ready to go before you cook the noodles.
  • Use more boiling water than you normally would for wheat-based noodles.  This ensures the noodles won’t stick together.
  • Gently drop the noodles into the water.  Using a rubber spatula swirl the water slowly and cook the noodles for 30 seconds.  If you cook the noodles for too long they will fall apart.
  • Rinse the noodles under cool water so they don’t stick together.

WHAT WINE WORKS WITH KETO LOW-CARB PALEO PASTA AND NOODLES?

The more compatible wine for this dish will depend on the sauce or soup involved.  Cream-based sauces require bigger, fatter reds and whites, while oil-based tosses can work with lighter-styled whites and reds.  The same rule applies to soups.

HOW DO YOU MAKE THE KETO LOW-CARB PALEO PASTA AND NOODLES?

Here is a video to show you how to make the Keto Low-Carb Paleo Pasta and Noodles:

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KETO PALEO FRESH PASTA BOLOGNESE AND MEATBALLS

Keto Paleo Fresh Pasta Bolognese and Meatballs is a hefty Italian dish to enjoy when you’re hungry!  Perfect for dinner.  The recipe uses Keto Low-Carb pasta noodles, beef, pork, garlic, Italian seasonings, onions, celery, and bacon.  If you are hunting for a rich and satisfying Keto Low-Carb Paleo Italian pasta and meatball recipe paired with wine, check out this recipe!

 

  • Author: KETO PALEO SHARI MAC
  • Prep Time: 30
  • Cook Time: 1.5 hours
  • Total Time: 1.45
  • Yield: 4 1x
  • Category: KETO PALEO
  • Method: SAUTING, BAKING, BOILING
  • Cuisine: DINNER
  • Diet: Gluten Free

Ingredients

Scale

KETO PASTA NOODLES: 

2 1/2 to 3 cups almond flour

3 teaspoons xanthan gum

¼ cup flax meal.  

4 eggs

1 teaspoon olive oil

 

MEATBALLS:

2 pounds grass-fed ground beef

1 pound ground pork

4 cloves garlic, minced

1 egg

1 tablespoon chopped fresh parsley

1 tablespoon dried oregano

1 teaspoon freshly ground black pepper

1/2 teaspoon red pepper flakes

 

PASTA AND BOLOGNESE SAUCE

1 teaspoon olive oil

3 red onions, peeled and chopped

3 cloves of garlic, minced

3 sticks of celery, trimmed and chopped into 1/4 inch pieces 2 sprigs of fresh rosemary, stems removed

2 slices bacon (Keto Paleo compliant), cut into small pieces

1⁄2 pound grass-fed lean ground beef

3 cans (400 g) chopped tomatoes (sodium reduced) (sugar-free)

1 tablespoon tomato purée (sugar-free)

1/4 cup of light whipping cream (Keto) or coconut or cashew cream (Paleo)

1 tablespoon red wine vinegar

2 dried bay leaves

1 cube gluten-free beef stock

 

Grated parmesan (Keto) or vegan parmesan (Paleo) (optional for garnish)*

Fresh Italian flat-leaf parsley (optional for garnish)

 

*Click this link for vegan Parmesan Recipe:

KETO PALEO 3-MINUTE VEGAN PARMESAN

 

Instructions

 

These Keto/Paleo pasta or noodles are very dense and filling. Make the dough in a bowl and by hand or in a food processor or mixer. (Mixer is easiest.) Place all ingredients in the bowl.  Mix well. If making by hand pull the dough together with your hands. Start with 2 ½ cup of almond flour.  Add more if needed.  Dough should be firm. Transfer to a clean bowl.  Cover and refrigerate for 24 hours. 

 

When ready to use, cut the dough in half.  Cover half of the dough ball with a wet cloth.  Transfer the other half to a large piece of parchment paper.  Flatten the ball on the parchment. Using the flat side of a long knife or pastry cutter, shape the ball into a 4” X 4” square. Top the square with another sheet of parchment paper. Using a rolling pin, and roll out a square about 8” X 8”. Lift the top parchment paper. Using a long knife or pizza cutter, cut the dough into 1/8th-inch noodles. 

 

When ready to dine, boil the water.  Add olive oil to water.  Add the noodles.  Boil the noodles for 3 minutes. Drain the noodles in a colander and run cool water over them to prevent sticking.  

 

To make meatballs, preheat the oven to 400°F.  Line two baking sheets with parchment.  Set aside.  In a bowl combine all ingredients and mix well.   Shape mixture into equal-sized balls, about 2 tablespoons each.  When shaping balls, don’t pack them too tightly or they may become tough.  Arrange on the lined baking sheets, about 12 per sheet.  Bake in the oven for about 20 minutes, or until cooked through.  Allow the meatballs to cool completely. 

 

To make Bolognese sauce, in a sauté pan over medium-high heat, heat olive oil. Add onions, garlic, celery, rosemary, and bacon. Cook, stirring occasionally, for 10 minutes or until bacon is crisp and onions are soft.  Stir in ground beef. Turn up the heat to high and cook for 5 to 10 minutes, or until browned. Reduce heat.  Add tomatoes, tomato purée, cream, vinegar, and bay leaves.

 

Crumble the stock cube in 1⁄4 cup of boiling water. Add stock water to the tomato sauce mixture. Season to taste with pepper. Reduce heat to low and simmer for at least an hour, stirring occasionally. Remove bay leaves. Keep hot.

 

To arrange dishes, divide pasta between plates. Cover with sauce and meatballs.  Garnish with parmesan.

Notes

The nutritional value of this dish is based on the Keto version and is approximate.  The net carbs per serving is 21.

Nutrition

  • Serving Size: 1
  • Calories: 1308
  • Sugar: 6.4
  • Sodium: 792
  • Fat: 63
  • Saturated Fat: 14.5
  • Carbohydrates: 62.2
  • Fiber: 41.2
  • Protein: 139.8
  • Cholesterol: 519

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