Basic Meat Sauce Recipe
By Bianca Chiara, MD, Functional Medicine

Cook Time: 45 mins
Servings: 4-6 people
Ingredients:
- 3 tablespoons coconut oil, ghee or half/half
- 3 cloves garlic, minced
- 1 medium onion, diced
- 1 lb. organic/grass-fed lean ground beef, 85% fat or less
- 1 teaspoon turmeric (powder or fresh minced root)
- 1 teaspoon black pepper
- 1 teaspoon cayenne pepper (optional)
- Half bunch fresh Italian parsley, chopped
- 12 or 16 oz can of low-sodium organic tomato sauce, depending on how thick you prefer the sauce
Directions:
- In a large saucepan, on medium heat add oil/ghee until melted. Add minced garlic until lightly browned, then add diced onion, stirring until soft.
- Raise the heat to medium-high, add beef and stir until browning begins and it is well mixed with the garlic and onion. Then add the turmeric and pepper(s).
- Once browned and well-combined, lower the heat and stir in a half a bunch of chopped parsley and sauce.
Tip: Use 12 oz bottle for a thicker sauce, 16 oz bottle for a thinner consistency. - Continue to cook for about 10 minutes, stirring occasionally until sauce thickens.
- Let sit in the warm pot for an additional 10 minutes before serving.
Serve over arugula, spinach, or spaghetti squash.
Nutritional Facts (per serving):
- 239 kcal calories
- 16 g fat
- 7 g carbohydrates
- 3 g sugar
- 17 g protein
- 249 mg sodium
Add-On Options:
Add a fresh sliced avocado on top with a drizzle of extra-virgin olive oil over the top .
Finish with a grating of fresh parmesan or crumbled goat cheese.
Healthy Alternative:
Ground beef can be substituted with ground turkey, ground chicken or cooked lentils.
For better digestion, try gluten-free pasta options, spaghetti squash or chickpea pasta.
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