Meat sauce

When you would like to serve a traditional meal with AIP ingredients, some creative reinvention is easy! Use this sauce with meatballs or mince, vegetables or zucchini pasta.

AIP friendly, nightshade free Meat Sauce
Makes 5 cups


1 tablespoon coconut oil
1 yellow onion, chopped
4-5 garlic cloves, minced
2 medium sized carrots (3 sticks of celery added in here if you like the flavour adds to the flavour also)
1 medium beet, chopped
1 cup water
1/2 teaspoon sea salt
2 tablespoons fresh lemon juice
Oregano, basil and/or bay leaf (optional to taste)


Melt the coconut oil in a large pot over medium heat, and saute the onions until they are tender and golden, about 10 minutes, season with salt and pepper as you cook them. Add in the minced garlic and mushrooms and saute until fragrant, about 1 minute. Add in the carrots, beet and water and bring the mixture to a boil. Cover and lower the heat to a simmer, cooking until the carrots and beets are fork-tender, about 30 to 40 minutes.

Carefully transfer the mixture to a high-speed blender, add the and lemon juice, and blend until smooth. (Be sure to cover the vent in the lid of your blender with a dishtowel to prevent the top blowing off from the pressure of blending hot liquids!) Taste the sauce and adjust any seasonings as needed, including a dash of oregano and basil, if you like! You can also add additional water, if you’d like a thinner sauce.

Serve warm over your favorite vegetable , minced beef rissoles or pasta dish, and enjoy! Leftover sauce can be stored in a sealed container in the fridge for up to a week, or in the freezer for months.

Minced beef or rissoles


1 tbls olive oil
arrowroot flour for rissoles
1 yellow onion
3-4 cloves garlic, minced
6 medium sized mushrooms, chopped
500g fresh, organic minced butcher’s  beef
1/2 tsp Himalayan or other mineral rich, unprocessed salt
1/2 tsp ground black pepper
1 tsp mixed Italian herbs, or fresh basil and oregano to taste


For rissoles
mix all (except mushrooms) ingredient in a bowl, roll flour then oil and fry till in 1 tbls olive oil cooked through

For mince
Heat oil in heavy based fry pan on medium heat
Fry onions until clear, season with salt and pepper
Add in garlic and cook for a further 1 minute or so until aromatic
Add in mushrooms and herbs and cook for a further 1 minute or so until mushrooms are soft
Add in minced beef and fry until cooked through. You can also add in chopped carrots and/or other vegetables at this point
check for taste and season as required
Stir in the sauce
serve with fresh herb garnish, when sauce is heated through



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