KETO LOW-CARB PUMPKIN RAVIOLI
Keto Low-Carb Pumpkin Ravioli is ideal for Thanksgiving or all year round! Pumpkin can be a healthy and delicious addition to a Keto diet, as long as you enjoy it in moderation and choose low-carb recipes.
We usually think of pumpkin as an ingredient for fall or holiday desserts like pumpkin pie, cookies, muffins or even cheesecake. But this fruit is also delicious in savory dishes too. There are several savory dishes that incorporate pumpkin as a main ingredient. One popular dish is pumpkin soup, which can be made with a variety of spices and seasonings to create a unique flavor profile. Some examples of different Keto pumpkin soups include:
- Classic Pumpkin Soup: Made with pumpkin puree, vegetable broth, cream, and spices like nutmeg and cinnamon.
- Thai Pumpkin Soup: Made with pumpkin puree, coconut milk, curry paste, and spices like ginger, lemongrass, and coriander.
- Spicy Pumpkin Soup: Made with pumpkin puree, chicken or vegetable broth, diced tomatoes, jalapeño peppers, and spices like cumin and chili powder.
- Creamy Pumpkin Soup: Made with pumpkin puree, heavy cream, chicken or vegetable broth, and spices like thyme and sage.
- Pumpkin and Apple Soup: Made with pumpkin puree, chicken or vegetable broth, diced apples, and spices like cinnamon and nutmeg. (Not too much apple!)
Each of these soups offers a unique flavor and texture, making them a great addition to any fall or winter meal.
Another popular dish is pumpkin curry, which is a spicy and flavorful dish that is often served with rice or bread. Additionally, pumpkin risotto is a creamy and comforting dish that can be served as a main course or as a side dish. Other savory pumpkin dishes include pumpkin lasagna, pumpkin chili, and pumpkin stew. All of these dishes are versatile and can be customized to suit individual tastes and preferences.
IS PUMPKIN A FRUIT?
Guess what? The answer is a resounding YES! Pumpkin is a fruit. This big round orange delight is a product of the seed-bearing structure of flowering plants. Whereas vegetables are the edible part of plants such as leaves, stems, roots, bulbs, flowers, and tubers. Because pumpkins are savory we think of them as a vegetable. Also, according to expert Joe Masabni, Ph. D., Texas A&M Agri Life Extension Service vegetable specialist in Dallas, scientifically speaking, a pumpkin is a fruit simply because anything that starts from a flower is botanically a fruit.
WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB PUMPKIN RAVIOLI?
This Keto Low-Carb Pumpkin Ravioli offers a little of that pumpkin nutrition. Pumpkins are not only great for carving during Halloween but also very nutritious. They are packed with essential vitamins and minerals and are low in calories. One cup of cooked pumpkin contains only about 50 calories and provides more than 200% of the recommended daily intake of vitamin A. It also contains vitamin C, potassium, fiber, and antioxidants, folate, copper, B1, B6, and manganese. All these vitamins and minerals protect and support the heart. The seeds of the pumpkin are also a great source of protein, healthy fats, and minerals like zinc and magnesium. Roasted pumpkin seeds make a delicious and nutritious snack. Overall, incorporating pumpkin into your diet can be a great way to boost your nutrient intake while keeping your calorie intake low.
WHAT IS THE TASTE PROFILE OF KETO LOW-CARB PUMPKIN RAVIOLI?
The predominant taste sensations of Keto Low-Carb Pumpkin Ravioli are fattiness from the cheeses, bacon, and butter, saltiness from the Parmigiano, and umami from the cheese. There is some saltiness from the bacon and Parmigiano. The filling is rich and creamy with lots of delicious pumpkin flavor. The cream cheese makes the filling tangy. This ravioli is super simple to prepare. It has many flavors that work together.
You can substitute the pumpkin in this dish with butternut squash and change the cream cheese to ricotta. You can use whatever seasonings you like. Even pumpkin pie spice might be nice. Pecans can replace the walnuts and you can replace the bacon with pancetta. There are so many wonderful variations to this dish. You might even like to use a different cheese other than provolone for the shells. I prefer this cheese because it has such a subtle flavour. You might like to use slices of mozzarella. If you do not like Parmigiano you can replace this hard cheese with Asiago or Pecorino.
WHAT WINE HARMONIZES WITH KETO LOW-CARB PUMPKIN RAVIOLI?
What wine partners well with Keto Low-Carb Pumpkin Ravioli? Fattiness is the predominant taste sensation in this dish due to the cheese ravioli, butter sauce and bacon. Hunt for a light, fruity red such as Gamay or Pinot Noir. Pinot Noir has enough weight to complement this cheese-based pasta dish. Pinot Noir’s refreshing acidity will also nicely offset the saltiness from the bacon. Pumpkin can sometimes taste sweet, but we don’t have to worry about that taste sensation in this case. The other flavors in this dish tone down any natural sweetness from the pumpkin.
Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring. Include your wine carb macros as part of your meal. Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. So, drink low-sugar, low-carb, and low alcohol wines in moderation.
IS FRESH PUMPKIN BETTER FOR YOU THAN CANNED?
Fresh pumpkin and canned pumpkin are both nutritious and healthy, but they have some differences that may affect their nutritional value. Fresh pumpkin is a great source of fiber, vitamins A and C, potassium, and other important nutrients. However, canned pumpkin, which is made from cooked and pureed pumpkin, is also a good source of fiber, vitamins, and minerals.
One advantage of canned pumpkin is that it is more convenient and easier to use than fresh pumpkin, which requires peeling, seeding, and cooking. Canned pumpkin is also available year-round, while fresh pumpkin is seasonal. However, some canned pumpkin products may contain added sugars or other ingredients, so it is important to read the label carefully. If you are looking for the healthiest option, choose canned pumpkin that is 100% pure pumpkin with no additives. Overall, both fresh pumpkin and canned pumpkin can be healthy choices, but it is important to pay attention to the ingredients and choose the option that best fits your needs and preferences.
WHY USE PROVOLONE CHEESE IN KETO LOW-CARB PUMPKIN RAVIOLI?
In this Keto Low-Carb Pumpkin Ravioli, pasta is replaced with slices of cheese. Provolone is the ideal cheese for the shell because the taste is subtle and does not interfere with the flavors of the filling or sauce, allowing the pumpkin flavor to shine.
WHAT ARE THE INGREDIENTS IN KETO LOW-CARB PUMPKIN RAVIOLI?
Pumpkin purée: Be sure to look for unsweetened pumpkins. And do not confuse this with pumpkin pie filling, which has loads of added sugar.
Cream cheese: Hunt for cream cheese with zero carbs. Often this is the lactose-free version.
Poultry seasoning: If you cannot find this seasoning, you can make it from scratch. Here is a recipe:
- 2 teaspoons ground dried sage
- 1 ½ teaspoon ground dried thyme
- 1 teaspoon ground dried marjoram
- ¾ teaspoon ground dried rosemary
- ½ teaspoon ground nutmeg
- ½ teaspoon finely ground black pepper
Stevia: You can use other sweeteners. I like Stevia as it adds lots of punch without volumn.
Freshly ground black pepper: I am a fan of black pepper, but you can use whatever pepper you prefer, such as white.
Salt: I’m a fan of Kosher salt. Any salt you like will suffice.
Walnut pieces: Make sure your walnuts are fresh.
Provolone cheese: Provolone is Italian cheese. It is an aged pasta filata cheese that originates in Campania near Vesuvius. Here the cheese is still made in pear, sausage, or cone shapes about 10 to 15 cm long. Provolone-type cheeses are also produced in other countries. If you cannot find provolone, then use thin slices of mozzarella.
Butter: Choose unsalted butter as the cheeses and bacon already contain enough salt.
Fresh sage: Popular in Italian and British cuisine, sage has long, grey-green leaves with a slightly furry surface. The aroma is pungent and has a strong, slightly minty, musky taste. If you are not a fan of sage, use fresh basil. However, the classic sauce calls for fresh sage.
Bacon: Hunt for sugar-free bacon.
Parmigiano: Parmigiano -Reggiano is an Italian hard, granular cheese produced from cows’ milk, aged at least 12 months. It is named after two of the areas which produce it, the provinces of Parma and Reggio Emilia. The cheese is high in umami, the fifth taste sensation of roundness and depth of flavour. This intensity contributes to the lovely taste of this dish. Stay away from the pre-graded Parmesan. These cheeses have additives, some increasing your carb intake. This cheese can also be replaced with Asiago or Pecorino.
WHAT ARE OTHER KETO LOW-CARB RECIPES I CAN ENJOY?
WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?
I wanted to share with you the BEST thing you can do for yourself to support your Keto Low-Carb diet. Invest in a Vitamix Blender! I stand behind this product 100%. This Vitamix is a long-term investment worth every dollar! I use this Vitamix for almost daily all of my Keto diet needs – smoothies, ice cream blends, hot soups (made right in the Vitamix), sauces, and more! Every other blender I purchased before my Vitamix failed within a couple of years. This blender is a work horse. My best-friend has had her Vitamix for over 20 years with NO issues! I just got my Vitamix this past year and LOVE IT!
HOW DO YOU PREPARE KETO LOW-CARB PUMPKIN RAVIOLI?
To prepare Keto Low-Carb Pumpkin Ravioli , preheat the oven to 350F. In a bowl combine all ingredients, except walnuts. Fold in walnuts. Set in refrigerator until needed.
Line a baking tray with parchment. Lay out 8 rounds of provolone cheese on parchment. Top each round with heaping tablespoon of filling. Top each round with another round of cheese.
Set in the oven for 10 minutes until the sides of the cheeses have melted together. Remove from the oven. Using a small fork, press into the sides of the rounds sealing and marking them. Let cool.
Meanwhile, make butter sauce. In a sauté pan melt butter. When butter is melted add fresh sage. Toss together until butter just starts to brown. Remove from heat. Drizzle ravioli in butter. Sprinkle with bacon pieces and garnish with freshly grated Parmigiano-Reggiano.Print