Bolognese Zoodles Recipe for Weight Loss (+How to Preserve Zoodles)

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Bolognese Zoodles Recipe for Weight Loss (+How to Preserve Zoodles)

 

Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles

Zucchinis are one of the most common and healthy summer food can and should all include in our menus. They are light, nutritious, low in carbohydrates and calories which is why these veggies are the perfect addition to any healthy slim down diet plan, especially the low carb high fat variation!Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles

So, today I would like to share with you my suggestion for weight loss zucchini pasta recipe with Bolognese sauce, plus a clever way of preserving zucchini noodles for the whole year!

But before we continue with this yummy weight loss zucchini tagliatelle dish, I would like to remind you that my new book on healthy weight-loss using the low carb diet plan for women is up on Amazon! I also have a special celebration gift for you – a FREE COOKBOOK “10 Quick and Easy Meatless Keto Recipes“!  Subscribe to my newsletter and get access to your cool freebies and special surprises==>

Are zucchini noodles good for weight loss?

This suggestion is packed with proteins, healthy fats, and fiber. This combination makes it excellent for an awesome family dinner option and for fitness fanatics who are always careful about their carbohydrates intake!

Moreover, you right next to the recipe card below, you can check all the nutritional info about this yummy summer dish calculated with Cronometer!

One 100-gram portion of these weight loss zucchini noodles contains merely 77 kcal and 1.54 grams of net carbs. Also, one serving (approx. 350 grams) supplies us with 270 kcal energy and 5.45 grams of net carbs! Perfect for all keto fans!

Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles

How to make Bolognese zoodles?

You are going to need a couple of ingredients:

  • Fresh zucchinis
  • Minced meat – I recommend a 50/50 combination of pork and beef. Keep in mind that it is best to use grass fed high quality meat without any artificial substances.
  • Onion – you can combine with a few cloves garlic, if you like the taste.
  • Tomato puree – I recommend fresh tomatoes which are peeled and pureed with a hand blender. If the veggies are firm and hard to peel, dip them in boiling water for a little bit – this will make the process easier. Should you have shortness of time, you can always use tinned tomatoes as a last resort.
  • Spices – I use some salt and pepper, but feel free to add some spicy ones, if you like the taste, such as cumin and chili pepper.
  • Oil – it is important to use high quality healthy fats instead of refined vegetable oils which are unstable at high temperatures and may cause chronic inflammation (sunflower oil, grape seed oil, etc.). Instead you can choose between olive oil, ghee, unscented coconut butter, lard, avocado oil, and more. Here’s a cool tip – if you decide to you use cow butter, it is best to combine it with olive oil (or avocado oil) to increase its burning point.

The exact measurements and detailed cooking instructions are in the recipe card below!

Now let’s move to the next sub-topic:

Effective ways of preserving zoodles

As we all know, zucchinis are a seasonal vegetable which is usually commonly used during late spring, summer, and early fall.

But how can we enjoy this yummy zucchini pasta recipe for weight loss during the other months of the year?

One way is by freezing the zucchini noodles in convenient eco-friendly zip lock bags. Once you make your zoodles with a spiralizer or a potato peeler, you can directly put them in these freezer bags and store them until winter at temperatures below zero.

Unfortunately, this takes a lot of space in the freezer, and due to the high amounts of water in zucchinis, their taste after defrosting and cooking might not be the same.

So, my suggestion is dehydrating your zoodles. Of course, the only thing you need to buy beforehand is a food dehydrator, but it will return the investment a thousand fold! I use my dehydrator for all kinds stuff – fruits and veggies. As soon as I detect that some of the food is expiring and we are not able to consume it in time, I immediately cut it in pieces and dry it out in the machine. I have had great success with tomatoes, peppers, cherries, pineapples, herbs, carrots, celery stalks, onions, garlic, and zoodles.

The best part is that the end product is far smaller and easier to store in a dry cupboard away from direct sunlight, humidity and strong smells.

Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles

How to dehydrate zoodles – my method

After creating the zoodles with a spiralizer or a potato peeler (you can also use this one which looks like a pencil sharpener to create wider stripes which look more like tagliatelle or even lasagna sheets).

Cut out some parchment paper roughly with the form of the dehydrator. In my case, since my machine is large and oval, I had made semi-circles with holes in the center so the air is freely flowing between the tiers. This little trick prevents from any food falling down through the holes or sticking to the trays (less annoying cleaning)! You can re-use these sheets of paper, but keep in mind that it is best to make separate ones – for smelly ingredients like onions and garlic; for sweet fruits; for veggies, etc.

In several hours, depending on the thickness of the zoodles and the containing water, your dehydrated low carb pasta will be ready!

Let it cool down completely, and gently place it in an air-tight jar or a zip lock bag. Store in a dry, cool, and dark place away from strong aromas!

When you decide to use these veggies, you need to re-hydrate them with a little bit of water and cook them as usual in a hot non-stick pan until you are happy with the texture and juiciness of the pasta!

Print Recipe
Low Carb Bolognese Zoodles
Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles
Prep Time 15 minutes
Cook Time 30 minutes
Servings
portions
Ingredients
For the Bolognese sauce
  • 2 cups minced meat (~ 500 g, preferably 50% pork 50% beef)
  • 1 onion (~ 100 g, medium)
  • 2 cups tomatoes (~500 g, tinned or fresh and peeled)
  • 3 Tbsps. olive oil (or other fat of choice - cow butter, unflavored coconut butter, avocado oil, etc.)
  • salt (to taste)
  • Pepper (to taste)
For the zucchini noodles
Prep Time 15 minutes
Cook Time 30 minutes
Servings
portions
Ingredients
For the Bolognese sauce
  • 2 cups minced meat (~ 500 g, preferably 50% pork 50% beef)
  • 1 onion (~ 100 g, medium)
  • 2 cups tomatoes (~500 g, tinned or fresh and peeled)
  • 3 Tbsps. olive oil (or other fat of choice - cow butter, unflavored coconut butter, avocado oil, etc.)
  • salt (to taste)
  • Pepper (to taste)
For the zucchini noodles
Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles
Instructions
  1. First, let's prepare all of our ingredients! Dice the onion, prepare the zoodles (with a potato peeler, a spiralizer, etc.), and peel the tomatoes, if they are fresh. If your tomatoes are firm and hard to peel, you can dip them in boiling water for a few seconds beforehand. I personally use homemade canned tomatoes which are very handy.
  2. Next, heat the oil in a large pan and cook the onion until soft. I add a little bit of water to avoid deep-frying the food and turning it into unhealthy ingredient packed with trans fats.
  3. Consequently, add the minced meat and continue to stir and cook the mixture. High quality mince (without any additives, stabilizers and food adhesives) will allow the meat to break down and become like small breadcrumb-like lumps. That is why it is so important to choose organic freshly minced meat.
  4. Now it is time to puree the peeled tomatoes or simply use a ready-made tomato puree. But, as usual, homemade is better than store-bought. 🙂
  5. Add the tomato puree to the meat, blend nicely and stir every now and then to prevent from burning the products. At this point, you can lower the temperature because the sauce can easily plop out of the pan and make a real mess. 🙂 The amount of time needed for the sauce to thicken will depend on the water in our tomatoes.
  6. Remember to add the spices and continue to blend and stir until the Bolognese sauce is fully ready!
  7. Now back to our zoodles! As the sauce is almost ready, you can start preparing the zucchini noodles. I know some people cook them together with the sauce, but I like to make them separately so I can remove mot of the excess liquid. Otherwise, the sauce may become too watery and the overall meal will look more like a summer dish rather than low carb pasta. Nothing wrong with that - it totally depends on your personal taste and preference!
  8. Take another pan with a non-stick coating and place the cut zoodles inside. The zucchinis will immediately start exuding the contained water. Cook and stir until you are happy with the consistency and the juiciness of the zoodles.
  9. Finally, serve these low carb noodles with some of the sauce and some grated Parmesan, if you desire! I like to add some fresh parsley as well! Bon appetite!

Nutritional stats from my favorite FREE online calculator Cronometer:

Want more low carb recipe ideas? Here are some suggestions! ↓↓↓

All Low Carb and Keto Recipes

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Bolognese Zoodles Recipe for Weight Loss, How to Preserve Zoodles

Stay tuned for more healthy recipes and articles!

‘Till next time!
Milky

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