Just like so many of you, I am busy. My life is full and whilst I am grateful, there are times when I don’t have the time (or motivation) for dinner prep. When those times arise, I’ve got some handy recipes up my sleeve and this full proof spaghetti bolognese recipe (with extra veg of course) is one of them.
TOMATO – Tomatoes are an incredible source of the antioxidant lycopene. Lycopene has been linked to a reduced risk of heart disease and breast, prostate and renal cancers (1, 2, 3). More studies are warranted and I look forward to seeing the data!
BEEF – I use 100% grass-fed and finished beef from our local farmer’s market. Beef is a wonderful protein source that contains additional nutrients like that of B6, B12, Selenium, Zinc and Iron.
QUINOA & RICE – Because our house is predominantly gluten free, I use a quinoa and rice spaghetti. Both rice and quinoa are high in fibre. Fibre is required for a healthy gut microbiome, blood sugar and cholesterol management and satiety. Both rice and quinoa also contain B vitamins and magnesium – two nutrients that support a healthy stress response (perfect for when I’m time poor!).
My go-to recipe for maximum nourishment when I am time poor.
500 g Grass-fed Beef mince
1 brown onion, peeled and diced
1 garlic clove, crushed ((optional))
1 carrot (medium), peeled and diced
1 red capsicum, core removed, diced
1 zucchini (medium), diced
8 mushrooms, chopped finely
700 g tomato Passata
2 tbsp. tomato Paste
1 tsp. Italian herb Spice Mix
In a large fry pan over medium heat add 1 tbsp. of your preferred cooking oil (olive, coconut, ghee, butter) and the onion, garlic, carrot and sauté until the carrot softens slightly and the onion turns golden brown.
Increase the heat to medium-high. Add the mince to the pan and using your cooking utensil, break the mince apart. Cook the mince for around 5 minutes or until cooked through.
Add the remaining vegetables, diced tomatoes, tomato paste and herbs, salt and pepper and stir through. Reduce the heat and simmer for 10-15 minutes, stirring occasionally.
In the meantime, bring a pot of water to the boil and cook 400g spaghetti following the pack instructions.
Drain the spaghetti and pair with the Bolognese sauce in serving bowls. Top with grated parmesan and fresh herbs if that’s what you’re feeling like 🙂
SERVING SUGGESTION: I serve this dish with a side of fresh greens (rocket and parmesan salad for the win). I also like to mix through a cup of cooked brown lentils if I have them on hand – it does alter the flavour a little, so go lightly but the extra fibre is a great addition 🙂
DAIRY-FREE: To make this dish dairy free, avoid the parmesan. You could add nutritional yeast flakes instead?
GRAIN-FREE: To make this dish grain-free, swap the gluten free quinoa and rice noodles for zucchini or sweet potato zoodles, or simply enjoy the sauce on its own 🙂
VEGETARIAN: To make this dish vegetarian, swap the beef mince for 400g of cooked brown lentils.
I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.