Healthy Homemade Bolognese Sauce

Growing up in my childhood home, there was always bolognese sauce slowly simmering on Sunday mornings.  My mother would slow simmer it all day long, and we would always sneak a scoop or two at the halfway cooking point so we could wipe up some thick, crunchy Italian bread with it.  That could have been a meal all on its own.  My boys love when I make Sunday sauce – as we called it in my childhood home and or probably every other Italian home!
Even though I can no longer indulge in this delicious thick sauce, due to my immune issues, there’s no reason to deprive Paul and the boys.  I use my own homemade tomato sauce, which I make from organic, local tomatoes, onions, garlic, and fresh herbs, local pasture-raised ground beef,  and tons of veggies.  As a parent of two picky eaters, I like to sneak those greens in anywhere I can.
I hope you enjoy it!


1 pound lean ground beef – pasture raised if possible *you can also use chicken, turkey, or a mixture*
32 oz homemade tomato sauce *you can also use store bought if you don’t have homemade*
1/3 cup tomato paste
1/2 cup bone broth or stock
1/2 cup red wine
1/4 pasture-raised milk
2 tablespoons of coconut oil
1  onion, roughly chopped
2 carrots, roughly chopped
2 celery stalks, roughly chopped
2 cloves of garlic
2 kale leaves, roughly chopped
A handful or two of spinach
Bunch of parsley
2-3 basil leaves
Sprig of fresh rosemary & thyme
Pinch of red pepper flakes
Parmesan Cheese rind *optional*
Pink Himalayan sea salt to taste
1 tablespoon of love



  1. In the jar of a 12 cup food processor, finely chop vegetables.
  2. In a large saucepan over medium-high heat, sautee vegetables in coconut oil for 5-10 minutes.  Season with a pinch of pink salt.
  3. Add in and cook ground meat, breaking it up with a wooden spoon until it is browned.
  4. Deglaze your saucepan with the wine and reduce the heat until the liquid is almost dry.
  5. Add in the tomato paste, sauce and bone broth, stir to combine the vegetables, meat, and liquids.
  6. Add in your fresh herbs, pepper flakes, and parmesan rind.
  7. Reduce heat to low and cover saucepan.  Stirring the occasionally while it simmers.  I like to stir my sauce every 30 – 45 minutes.  I also love to allow my sauce to simmer on low heat for at least 6-8 hours.  The longer the sauce simmers, the better it tastes.
  8. Once the sauce has simmered, for the minimum amount of time, add in milk and simmer uncovered for 30 minutes.
    *if you do not have the luxury of simmering your sauce for this long.  Simmer sauce for 1 hour with the lid on, then add milk and simmer uncovered for 30 minutes.
  9. Enjoy over a massive bowl of pasta with a mountain of grated parmesan cheese!




Fall Harvest Veggie Pasta Salad

Shopping the Friday evening farmers market is literally the highlight of my week!  I feel privileged to be able to nourish myself and family with locally grown, organic and in season produce.  Anyone who knows me, knows that I’m the happiest in the kitchen; it sparks my creativity and fuels my soul.   This recipe makes enough for two servings, but I’m sure you can adjust it to serve more.


2 1/2 cups gluten free pasta * I used organic brown rice fusilli*
2 inch piece of leek, sliced
1/2 red onion, diced
1 garlic clove, diced
1 sunburst squash, cut into match sticks
1/2 yellow heirloom carrot, chopped
1/2 purple heirloom carrot, chopped
1 cup of peas
1 small head of broccoli, cut into bite size pieces
Juice of 1 – 2 lemons
1/4 cup chopped dill
1/4 cup chopped cilantro
handful of pea sprouts *optional *
handful of sunflower sprouts *optional*
pink Himalayan sea salt to taste
4 tbsp olive oil


Cook pasta to package directions; when ready, rinse under cold water and set aside.

Chop, dice, and slice all of your veggies, heat large skillet with olive oil and sauté veggies starting with leeks, onions, garlic and carrots.  Sauté for 5 – 7 minutes

Add in your broccoli and peas and cook until broccoli is tender and has taken on a bright green colour.

In a large mixing bowl transfer cooked pasta (you can give it another rinse before adding in your veggies), olive oil, salt and lemon juice.  Toss gently to coat pasta and veggies and sprinkle in dill and cilantro.  Taste, and if need be, adjust the flavours.