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KETO LOW-CARB PUMPKIN RAVIOLI

KETO PUMPKIN RAVIOLI

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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:

  1. Classic Pumpkin Soup: Made with pumpkin puree, vegetable broth, cream, and spices like nutmeg and cinnamon.
  2. Thai Pumpkin Soup: Made with pumpkin puree, coconut milk, curry paste, and spices like ginger, lemongrass, and coriander.
  3. Spicy Pumpkin Soup: Made with pumpkin puree, chicken or vegetable broth, diced tomatoes, jalapeño peppers, and spices like cumin and chili powder.
  4. Creamy Pumpkin Soup: Made with pumpkin puree, heavy cream, chicken or vegetable broth, and spices like thyme and sage.
  5. 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 NON-ALC 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 asde-alcoholized Pinot Noir.  Pinot Noir has enough weight to complement this cheese-based pasta dish.  Non-Alc 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.

Zero Alcohol Wine Tips:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT ARE THE DIFFERENT PUMPKIN VARIETIES?

There are many different varieties of pumpkins, each with their own unique characteristics and flavor profiles. Some of the most popular pumpkin varieties include the following:

  1. Jack-o’-lantern pumpkins: This is the most common type of pumpkin and is typically used for carving and decorating during Halloween.
  2. Sugar pumpkins: Also known as pie pumpkins, these small, round pumpkins are perfect for making pumpkin puree for baking.
  3. White pumpkins: These pumpkins have a pale, white skin and are often used for decorative purposes.
  4. Cinderella pumpkins: These pumpkins are named for their resemblance to the pumpkin carriage in the fairy tale and have a flattened shape and deep orange color.
  5. Blue pumpkins: With their unique blue-gray skin, these pumpkins make a striking addition to any fall display.
  6. Lumina pumpkins: These pumpkins have a white skin that is perfect for carving or painting.
  7. Fairytale pumpkins: These pumpkins have a deep reddish-orange color and a flattened shape with deep ridges.

These are just a few of the many pumpkin varieties available. Each has its own unique flavor and texture, so it can be fun to experiment with different types of pumpkins in your cooking and baking.

When it comes to cooking with pumpkin, not all varieties are created equal. Some pumpkins may be better suited for carving or decoration purposes, while others are perfect for making tasty dishes. Here are a few of the best pumpkin varieties for cooking:

  1. Sugar Pie Pumpkins: These small, sweet pumpkins are perfect for making Keto pies, breads, and other baked treats. They have a smooth texture and a rich, sweet flavor.
  2. Long Island Cheese Pumpkins: These large, flattened pumpkins have a dense flesh that makes them ideal for roasting and pureeing. They have a slightly nutty flavor that works well in soups and stews.
  3. Cinderella Pumpkins: With their beautiful, deep orange color and sweet, slightly nutty flavor, Cinderella pumpkins are perfect for making pumpkin puree for Keto pies and other baked goods.
  4. Jarrahdale Pumpkins: With their blue-gray skin and sweet, nutty flavor, Jarrahdale pumpkins are great for roasting, grilling, and using in Keto soups and stews.

No matter which pumpkin variety you choose, make sure to look for pumpkins that are firm, heavy for their size, and have a smooth skin with no soft spots or blemishes. 

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?

Keto Low-Carb Matzo Ball Soup
Keto Low-Carb Matzo Ball Soup

Zoodle Caprese Salad

Matzo Ball Soup

KeJapanese Crab Noodle Salad

Cheddar Biscuits

WHAT EQUIPMENT DO YOU REQUIRE TO PREPARE THIS RECIPE?

HOW DO YOU PREPARE KETO LOW-CARB PUMPKIN RAVIOLI?

KETO 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.

KETO PUMPKIN RAVIOLI

Line a baking tray with parchment. Lay out 8 rounds of provolone cheese on parchment.

KETO PUMPKIN RAVIOLI

Top each round with heaping tablespoon of filling.

KETO PUMPKIN RAVIOLI

Top each round with another round of cheese.

KETO PUMPKIN RAVIOLI

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.

KETO PUMPKIN RAVIOLI

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
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KETO PUMPKIN RAVIOLI

KETO LOW-CARB PUMPKIN RAVIOLI WITH BROWN BUTTER SAGE SAUCE


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Description

Enjoy a delicious and healthy Keto Pumpkin Ravioli recipe perfect for Thanksgiving or any time of the year!


Ingredients

Scale

Filling:

1/2 cup unsweetened pumpkin purée

1/2 cup room temperature cream cheese

1/2 teaspoon poultry seasoning

1/2 teaspoon stevia (or sugar)

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

1/3 cup walnut pieces

Ravioli Dough:

8 rounds of Provolone cheese

Brown Butter Sauce:

2 heaping tablespoons of butter

1 tablespoon finely chopped fresh sage

1/4 cup fried bacon pieces

Freshly grated Parmigiano as needed


Instructions

  • Preheat oven to 350F.  In a bowl combine all ingredients, except walnuts.  Fold in the walnuts.  Set in the refrigerator until needed. Line a baking tray with parchment.  Lay out 8 rounds of provolone cheese on the parchment.  Top each round with a heaping tablespoon of filling.  Top each round with another round of the cheese.
  • Set in 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 with the fork sealing and marking them.  Let cool.
  • Meanwhile, make the butter sauce.  In a sauté pan melt the butter. When the butter is melted, add fresh sage.  Toss together until the butter just starts to brown.  Remove from the heat.  Drizzle the ravioli with butter.   Sprinkle ravioli with bacon pieces and garnish them with freshly grated Parmigiano-Reggiano.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 4 grams of net carbs per 2 ravioli.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.) 
  • Prep Time: 20
  • Cook Time: 10
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 270
  • Sugar: 1.4
  • Sodium: 590
  • Fat: 23
  • Saturated Fat: 12
  • Unsaturated Fat: 9
  • Trans Fat: 0
  • Carbohydrates: 6
  • Fiber: 2
  • Protein: 10
  • Cholesterol: 55

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