Tomato Sauce, Keto-style

When my daughter Shannon recently sent her favorite recipe for Five Minute Keto Pizza I was off and running.  She has long been a keto fan, and a terrific source of the latest information.

Ketogenics is not new; it was developed nearly 100 years ago at the Mayo Clinic as a treatment for epilepsy.  It has gained a huge following by those interested in weight loss or other heath issues such as high blood pressure, diabetes, epilepsy, and more. The keto diet focuses on the restriction of carb-rich foods, forcing the body to burn fats rather than carbohydrates, resulting in a metabolic state of ketosis.

Turns out the pizza crust is made with eggs for protein, psyllium husk for fiber, and Parmesan cheese. The blended mixture thickens to form a bread-like base when cooked in an oil lined skillet for a couple of minutes.  Rao’s Tomato Sauce and mozzarella cheese are spread on and quickly broiled. Its fast!

No doubt this is a good recipe for those seriously interested in adhering to the keto program as ingredients and quantities are set out to meet specific criteria. On the hunt for psyllium husk, I found a small vaguely marked bag in the back of a cupboard.  I wasn’t sure if it was a powder form or whole, and this matters when it comes to the gut and intestinal processes.  I set it aside for later.

I turned my attention to the sauce;  as a recipe developer this looked like a good challenge.  Unlike other fruit, tomatoes are considered keto-friendly, thanks to their low sugar net carb status. Who knows what Rao had in mind, but I could surely make a homemade tomato sauce that stays within keto boundaries—and acceptable to me.

I zeroed in on Bagna Cauda, the incredible “hot bath” from Italy’s Piedmont region traditionally made with copious amounts of olive oil plus butter. It’s simmered with loads of garlic and anchovies and served as a hot dip, fondue-style. I would begin there. For a win/win, I’d cut back on the oil and butter and substitute a heritage tomato such as a San Marzano or Oregon Spring.

There are so few ingredients in this sauce, each one is important.  It needs a fruity, full flavored extra virgin olive oil, at least 1 clove garlic per serving, and red pepper flakes for a hit of heat. The anchovies give a mysterious umami boost, any fishiness fades to the background, and it’s not too salty.  The tomatoes should be thin-skinned, meaty, low in acid, with few seeds. If using a canned San Marzano, look for one with no sugar added.

Simple Tomato-Bagna Cauda Sauce

As the bagna cauda base and tomatoes simmer away, they break down together and develop into a richly rounded sauce. Serve with chicken, fish, pasta, or pizza.

Tomato-Bagna Cauda Sauce

Ingredients
½ cup extra virgin olive oil
4-5 cloves garlic, mash and mince
½ tsp crushed red pepper flakes
8 anchovy fillets, dice
4-6 large heirloom tomatoes such as San Marzano, chop
salt and pepper
1-2 Tbsp fresh basil, torn

Instructions

  1. Heat a wide pot over medium-low, cook olive oil, garlic, red pepper flakes and anchovies. Slowly cook; mashing the anchovies until melted, smooth, and aromatic, 5-10 minutes.
  2. Add the tomatoes, partially cover set to a low simmer an additional 15-20 minutes, stirring occasionally until thick. Adjust seasoning with salt and pepper. Remove from heat and stir in fresh basil. Makes 2 cups or more.

 

Five Minute Keto Pizza

Source: Ruled.me
Ingredients
2 large Eggs
2 tbsp. Parmesan Cheese
1 tbsp. Psyllium Husk Powder
1/2 tsp. Italian Seasoning
Salt to Taste
2 tsp. Frying Oil (I use bacon fat)
1.5 oz. Mozzarella Cheese
3 tbsp. Rao’s Tomato Sauce
1 tbsp. Freshly Chopped Basil

Directions

  1. In a bowl or container, use an immersion blender to mix together all pizza crust ingredients.
  2. Heat frying oil in a pan until hot, then spoon the mixture into the pan. Spread out into a cirlce.
  3. Once edges are browned, flip and cook for 30-60 seconds on the other side. Turn the stove off, and turn the broiler on.
  4. Add tomato sauce and cheese, then broil for 1-2 minutes or until cheese is bubbling.

Ultimate Kid Food

When it comes to comfort food, tomato soup definitely hits all the right spots. Call it the ultimate kid food, but the mild, sweet taste of tomatoes is inviting and incredibly soothing.

All sorts of memories come to mind with tomato soup.  On rainy or snowy days warming tomato soup will take away any chill.  Of course, the natural accompaniment would have to be a good ole grilled cheese sandwich.  What’s not to love about dipping a gooey toasted American cheese sandwich into a steamy cup of tomato soup?

Recently, I made a big pot of soup for an event that would have to hold for 2 to 3 hours.  Of course the Joy of Cooking has the right idea. Make a tomato base and add a white sauce for serious holding power. It worked like a charm.  It did not break down and stayed thick and creamy for the duration.

So if you are looking for a little comfort food, this one is for you!

P.S.  Coming up: a no-recipe-required grilled cheese sandwich as a bonus for anyone who needs one.

Tomato Soup with Basil Oil

Ingredients
1 tablespoon olive oil
½ onion, chop
1 carrot, chop
2 cloves garlic, mince
½ teaspoon dried basil
28 oz. canned crushed San Marzano tomatoes
3 cups or more chicken, vegetable stock or water, divided
1 teaspoon lemon juice
¾ teaspoon salt, pepper
White Sauce
3 tablespoons butter
2-3 tablespoons flour
1-1/2 cup liquid (1 cup stock, 1/2 cup evaporated milk)
salt, white pepper, nutmeg to taste
Accompaniments:  grated Parmesan cheese, fresh basil or Basil Oil Drizzle,

Instructions
1. Sauté the oil, onion, carrot, garlic and basil until soft.  Add the tomatoes and simmer 20 minutes, thinning as needed with about 1 cup stock or water. Adjust seasoning with lemon juice, salt, and pepper.
2. Meanwhile, make White Sauce:  in sauce pan, melt butter over low heat.  Add flour and blend 3-4 minutes until cooked and smooth.  Slowly whisk in 1 cup stock to eliminate lumps.  Stir and simmer until thick and smooth. Add the condensed milk to the tomatoes and heat well. Season with salt, nutmeg and white pepper.
3. Puree the tomato base in blender or with an immersion blender, thin as needed with more stock or water and return to pot. Strain the white sauce into hot soup and heat well. Simmer on low heat for 5 to 10 minutes to blend flavors. Adjust seasoning.  Serve with grated Parmesan cheese, fresh basil or a drizzle of Basil Oil.   Serves 8.

Basil Oil
1 cup basil leaves
3-4 cups boiling water
cold water bath
½ cup extra virgin olive oil
½ teaspoon salt

Blanch the leaves in boiling water for 10 seconds. Remove to cold water bath with slotted spoon.  Remove and blot, squeeze out water. Blend with olive oil and season with salt to taste, strain if desired.  Store in fridge. Yield: 1/2 cup.