Unusual
Pasta
Sauces
See notes
at the bottom regarding pasta that is appropriate
for diabetics and keto dieters.
Pumpkin
Spaghetti Sauce
Ingredients -- Ovo-Lacto Vegetarian
- 1 large can unsweetened Pumpkin Puree
(unsweetened pumpkin pie filling) – typically 16 oz.
- An Equal Amount (1 large can) Spaghetti Sauce
or tomato sauce (16 oz.)
- 1/2 cup (1 stick) unsalted butter,
at room temperature (can substitute olive oil or coconut oil)
- 3 or more large garlic cloves, finely chopped
- (optional) finely diced vegetables e.g.
onions, mushrooms, carrots, etc.
- 1/4 tsp. crushed red pepper (e.g. packet of
leftover red pepper flakes from takeout pizza); and/or paprika
or ground red pepper to taste, if you like spice
- 1 tsp. cinnamon
- 1/4 tsp. fresh grated nutmeg
- Freshly ground black pepper to taste – at
least 1/4 tsp.
- 1/2 cup fresh basil leaves, coarsely chopped
- 1/2 cup fresh Parmesan cheese
- 1/2 tsp. salt, or to taste
The original recipe called only for combining
these ingredients over boiling water (i.e., in the top pan of
a double boiler) without the tomato sauce.
I prefer sautée-ing the various
vegetables and spices in the butter and/or oil in a very large
saucepan, then adding the other ingredients in the order
above. Stir well, heat to a bubbling boil and simmer for
fifteen minutes to half an hour. Stir frequently while
simmering so the cheese doesn’t burn on the bottom of the
saucepan.
Very filling and tasty.
Sesame
Spaghetti Sauce
Ingredients -- Vegan
- 2 Tbsp Chinese soy sauce
- 2 Tbsp Chinese
oyster sauce (note: this is vegan, it's made from oyster
mushrooms, not real oysters)
- 1 Tbsp Japanese sesame oil
- 1 Tbsp canola / vegetable oil
- 1+1/2 Tbsp keto sugar substitute, e.g.
coconut sugar, allulose with monkfruit, etc.
- 1 tsp. Garlic paste with chili
- Chives
- 1 jar (or 7 ounces) roasted red peppers,
drained and cut lengthwise into 1/4-inch wide strips
Combine
soy sauce, oyster sauce, sesame oil, canola oil, sugar, and
chili paste in a serving bowl. Set aside to warm to
room temperature. Cook pasta al-dente and drain
well. Immediately add to the sauces in the bowl.
Sprinkle with chives and the red pepper strips; toss
until most of the liquid is absorbed.
Notes on Pasta for Keto dieters
and diabetics
Regular pasta made from semolina
wheat is not good for diabetics. But some
work-arounds are available.
Some types of low-carb pasta, such as
Banza or Ancient Harvest, are made with ingredients
such as chickpeas and quinoa. These are _better_
for diabetics but still contain carbs.
Shiritake pasta a.k.a. "miracle noodle" made from a
mushroom, is sold packaged in water, has zero carbs,
is terribly expensive, has a somewhat different taste
& texture than real pasta. But it is healthy
and works well in recipes. "Carbe Diem" brand
spiked my blood sugar severely, (an example of how
labeling of Keto and low-carb products doesn't always
guarantee results, and people's metabolism
differs). Palmini imitation pasta is made from
hearts of palm and is healthy, but too stiff and
fibrous unless cooked thoroughly (might work well for
lasagna sheets).
If you prefer something more natural, cooked spaghetti
squash works well for most tastes. It can also
be part of breakfast or dessert recipes, such as
savory breakfast fritters with eggs (add to the
Japanese cabbage pancakes I mentioned). I have a
recipe for spaghetti squash coconut pie.
Some types of Asian noodles, e.g. made with Sweet
Potato or Mung Bean instead of semolina flour, can be
lesser-carb substitutes for real spaghetti. But
Asian noodles can vary _GREATLY_ in carb content, even
the same type of noodle but different brands.
Look at the nutrition labels and try to find Asian
noodles with less than 30g carbohydrates per
serving. Some can go as high as 90g.
See also my Dinner recipe for Keto lasagna.