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Beef Short Rib Ragu

Slow-cooked beef short rib ragu with fennel and tomato, served over spaghetti squash. Spaghetti squash is a low-carb pasta alternative packed with fiber and beta-carotene.

From The Young Forever Cookbook

Ingredients

  • 3 lb grass-fed bone-in beef short ribs
  • 1.5 tsp kosher salt
  • 1 tsp freshly ground black pepper
  • 1 tbsp avocado oil
  • 1 yellow onion, diced
  • 1 small fennel bulb, cored and diced
  • 0.25 cup dry red wine
  • 3 garlic cloves, minced
  • 2 anchovy fillets, roughly chopped
  • 1 (28-oz) can plus 1 (14.5-oz) can whole peeled Italian tomatoes
  • 1 medium carrot, roughly chopped
  • 1 tbsp tomato paste
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 1 spaghetti squash, halved lengthwise
  • 1 tbsp extra-virgin olive oil
  • 0.5 tsp kosher salt

Instructions

  1. Preheat the oven to 350°F.
  2. For the ragu: Season the beef all over with 1 teaspoon of the salt and ½ teaspoon of the pepper. Heat the avocado oil in a large Dutch oven or other ovenproof pot over medium heat. Working in batches, sear the beef for 3 minutes per side, until golden brown. Set aside on a plate.
  3. Remove all but 2 tablespoons of fat from the pot. Add the onion and fennel and cook for 4 minutes, until softened and translucent. Deglaze the pan with the red wine, scraping up all the brown bits from the pot with a wooden spoon. Add the garlic and anchovies and stir. Add the tomatoes, carrot, tomato paste, thyme, and bay leaf and stir in the remaining ½ teaspoon salt and ½ teaspoon pepper. Bring to a boil and return the beef to the pot. Reduce to a simmer, cover, and cook in the oven until the beef is tender and falling apart, 2½ to 3 hours, checking every hour or so and adding ½ to 1 cup of water as needed. Set the ragu aside while you bake the squash.
  4. For the spaghetti squash: Increase the heat to 400°F. Line a baking sheet with parchment paper. Place the squash on the sheet cut side up. Drizzle with the olive oil and season with the salt. Roast for 35 to 45 minutes, until fork tender. Allow to cool slightly, then, using a fork, gently scrape the squash into "noodles."
  5. Remove the bones from the beef and discard. Fish out and discard the bay leaf. Using forks, gently shred the meat, mixing it well with the sauce. Gently reheat the ragu over medium heat. Spoon on top of the squash noodles and serve.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Dietary fiber
    From: Spaghetti Squash
  • Beta-carotene
    From: Spaghetti Squash
  • Quercetin
    From: Fennel
  • Potassium
    From: Fennel
  • Folate
    From: Fennel
  • Polyphenols
    From: Fennel
  • Lycopene
    From: Tomatoes

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • Menopause symptoms
    Improves · via Fennel
  • Vaginal Atrophy
    Improves · via Fennel
  • High blood pressure
    Improves · via Quercetin
  • High cholesterol
    Improves · via Quercetin
  • Cognitive decline
    Protects against · via Quercetin
  • Cellular senescence
    Protects against · via Quercetin
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Alzheimer's disease
    Protects against · via Folate
  • Prostate cancer
    Reduces risk of · via Tomatoes
  • Gingivitis
    Improves · via Lycopene
  • Skin Aging
    Protects against · via Lycopene
  • Parkinson's disease
    Protects against · via Lycopene

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