Braised Short Rib Ragu Over Cauliflower Mash

Braised Short Rib Ragu Over Cauliflower Mash

Why This Works for Intermittent Fasting

Bone-in short ribs braise down into a rich, gelatin-thick ragu that's almost entirely protein and fat — exactly what supports satiety after a long fasting window. Swapping pasta or potatoes for buttery cauliflower mash keeps net carbs low while still giving you something soft and comforting to soak up the sauce, so a single plate genuinely fills you up until your next eating window opens.

Ingredients

For the ragu:

• 2.5 lbs (about 1.1 kg) bone-in beef short ribs
• Salt and black pepper, to taste
• 2 tbsp olive oil
• 1 small onion, finely diced
• 2 celery stalks, finely diced
• 4 garlic cloves, minced
• 2 tbsp tomato paste (no added sugar)
• 1 cup (240 ml) beef bone broth
• 1/2 cup (120 ml) dry red wine (optional — alcohol cooks off during braising)
• 1 bay leaf
• 1 tsp dried oregano
• 1 tsp dried thyme

For the cauliflower mash:

• 1 large head cauliflower, cut into florets
• 4 tbsp butter
• 1/4 cup (60 ml) heavy cream
• 1/3 cup grated parmesan
• Salt and pepper, to taste

Instructions

1. Season the short ribs generously with salt and pepper.
2. Heat olive oil in a heavy pot or Dutch oven over medium-high heat. Sear the short ribs on all sides until deeply browned, about 8–10 minutes total. Remove and set aside.
3. In the same pot, sauté the onion and celery until softened, about 5 minutes. Add the garlic and cook 1 minute more.
4. Stir in the tomato paste and cook for 1–2 minutes to deepen the flavor.
5. Return the short ribs to the pot. Add the bone broth, red wine (if using), bay leaf, oregano, and thyme. Bring to a simmer.
6. Cover and braise on low heat (or in a 300°F/150°C oven) for 2.5–3 hours, until the meat is fork-tender and falling off the bone.
7. Remove the short ribs, shred the meat off the bone, and discard the bones and bay leaf. Return the shredded meat to the pot with the sauce and simmer uncovered for 10 minutes to thicken slightly into a ragu.
8. While the ragu finishes, steam or boil the cauliflower florets until very tender, about 10–12 minutes. Drain well and pat dry.
9. Blend or mash the cauliflower with butter, cream, and parmesan until smooth. Season with salt and pepper.
10. Spoon the cauliflower mash into bowls and top generously with the short rib ragu.

Nutrition Per Serving

Fasting Compatibility

This dish works well as the single meal on an OMAD day or as the evening meal closing out a 16:8 or 18:6 window — the combination of protein, fat, and gelatin from the braised bones is highly satiating and helps carry you comfortably into the next fast.

Related Recipes

• Beef short ribs braised in red wine
• Osso buco braised veal shanks
• Keto cauliflower cheese gratin

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.