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Superfood Bolognese

Superfood Bolognese

Preparation Time | 30 mins

Cooking Time | 180 mins

Total Time | 210 mins

Servings | 6

By Dan Kirkham

This Bolognese packs loads of animal derived nutrients and tastes delicious. The sauce is rich but with no overwhelming flavours from the liver or black pudding, so it’s a great way to smuggle the goodness in without anyone knowing. #sneakynutrition!

Liver is one of the most nutritionally dense foods on the planet, with significant amounts of iron, riboflavin, vitamin B12, vitamin A and copper. Eating a single serving of liver can help you meet your daily recommended amount of most of these vitamins and minerals, reducing your risk of nutrient deficiency.

Steaming or boiling tomatoes is the preferred method of cooking to bring out more lycopene for optimal nutrition. Research indicates lycopene reduces the risk of cancer, improves heart health and enhances neurological response.

Buying and eating outdoor bred pork is a great way to keep your diet natural. Pigs are naturally hygienic animals, so when they are bred outdoors, they have a lower propensity for disease. 

Grass fed beef contains as much as three times more Omega-3 (good fats found in oily fish) than grain fed beef. This aids prevention of depression and cancer, whilst lowering blood pressure. Beef is high in iron, zinc, selenium and B vitamins

Bone marrow  is full of collagen, which improves the health and strength of bones and skin. It is also rich in glucosamine, a compound that helps against osteoarthritis, relieves joint pain, and reduces inflammation in the joints.

Black pudding is naturally high in iron and zinc. Iron is great for a healthy body helping to metabolise proteins, playing a vital role in the production of haemoglobin and red blood cells.

This recipe freezes really well too, so you can make a load up in advance and then use it for lots of different dishes. You can add mash for an Italian Shepherd’s Pie; add it to pasta for a bolognese;  make a lasagne or throw it over wedges with some grated cheese for some loaded fries. You could even replace the oregano with a tablespoon of Cumin and ½ a teaspoon of Cayenne pepper to make a chilli. Who doesn’t love a bit of versatility! 

Ingredients

  • 1 large onion
  • 200g Mushrooms
  • 2 carrots
  • 2 sticks Celery
  • 6 - 8 olives (optional)
  • 500g Beef
  • 500g Pork Shoulder
  • 1 tbsp Arrowroot
  • 1 tbsp Tamari or Coconut Aminos
  • 1 Tbsp Worcestershire Sauce
  • Knob of Butter
  • 2 Tbsp Balsamic
  • 1 Tin Chopped Tomatoes
  • 150g Black Pudding (cubed)
  • 2 Tbsp Oregano
  • Splash Red Wine (optional)
  • 4 pieces Bone Marrow (soaked overnight in salt water)

Method

Step 1

Blend the onion, mushrooms, carrots, celery and olives in a food processor and fry in some butter for 10 minutes.

Step 2

Whilst your veggies are cooking, mix the chopped beef, pork and liver in a bowl with the arrowroot, tamari/coconut aminos and Worcestershire sauce and some salt and pepper. Toss it all together so the meat is fully covered. This will give the sauce a thicker texture and some more flavour.

Step 3

Add the balsamic and the tomatoes and stir in the black pudding and oregano. Cook this for another 15 minutes until the meat is sealed on all sides, and then add your splash of wine if you are using it.

Step 4

Meanwhile, dry off your marrow bones and fry them in some butter on both sides.

Step 5

Transfer the mix to your slow cooker and then place the marrow bones on top. Cook on high for 3 hours. When the time's up, scoop out what is left in the marrow bones and mix in to the ragu.

Step 6

Serve with pasta and enjoy.

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