Easter Egg Recycling Programme...
Well, we take care to recycle our newspapers, magazines, glass bottles and coke cans that it really feels only fitting to show the same respect and care with our left over Easter Eggs. However, instead of being a glutinous mess and curling up on the sofa shamefully stuffing your face with one half of an Easter egg shell only to return 5 minutes later and devour the other half, follow the recipe below and turn your eggs into a far less sinful and dare I say it, nutritious treat. Everyone's a winner, including your now groaning waistline....
Chocolate: The Facts
The Mayans rather aptly called chocolate the food of the gods and it is easy to see why. For many of us it is our achilles heel, the go-to for when we have had a bad day at the office or feel we deserve (*need) a treat. However, chocolate has had a bad wrap in past years and many of us attempt to deprive ourselves of it feeling that it will put a dampener on all the hard work we have done to stay healthy and keep off those pesky pounds.
Good news then, in various recent health studies chocolate has been found to actually be good for us. Well, halleluyah I hear you cry...
This of course does not mean that you can go back to the demolition job on your kingsize Lindt bunny, but moderate consumption has been linked to a wide range of health benefits. To start with, chocolate is actually a fruit; the cocoa bean posseses a wide range of antioxidants and nutrients. The raw cocoa bean is actually richer in flavonols than berries or tea - both known to be powerhouses of these. Flavonols are like supercharged antioxidants and help destroy health damaging free radicals. They also aid blood flow and therefore have been connected to lowering blood pressure and decreasing the risks of heart attacks and strokes.
Chocolate could also make you smarter; it improves the blood circulation to your brain and may even guard against dementia.
Chocolate can also aid in recovery after a hard work out session and aid in muscle recovery helping on the fight against Delayed Onset Muscle Soreness (DOMS).
With all the above, chocloate also makes you happy; cocoa contains natural stimulants that raise the levels of the feel-good chemical serotonin in our brains.
Not all chocolate will give you the above benefits. When choosing your chocolate, generally the higher the cocoa content, the more flavonols and hence health benefits. You should look for at least 50% cocoa content. This also means less sweetness because less fat and sugar are added to cut the bitterness of the flavonols. However, cooking with chocolate and adding other ingredients can aid in cutting the bitterness....Enter my chocolate fridge cake recipe.
The Best Chocolate Fridge Cake Recipe.....Like, Ever
I love this recipe, it has a feeling of chocolately indulgence and sinfulness, but actually it is really not that bad for you. It is the ideal recovery food for after a long exercise session and is more nutritious and wholesome than a shop-bought chocolate bar or pack of biscuits.
It is extremely hard to mess up this recipe and you can experiment with differing measures of dried fruits, nuts and types / brands of chocolate.
It is obviously best kept in the fridge and can last ages....But it probably won't, it certainly never does in my fridge.
200g Plain Chocolate (I use Lindt Excellence 70% cocoa. You can also use a combination and add half a milk chocolate Easter Egg shell for a less rich version)
70g Unsalted Butter
1 TBSP Golden Syrup
75g Digestive Biscuits, smashed
100g mix of raisins, sultanas, chopped dried apricots, halved glace cherries
For a nutty version you could also add some flaked almonds or crushed hazelnuts.
If I want a real treat, I will sometimes add a bag of Maltesers....Afterall, they are 'the lighter way to enjoy chocolate'!
1. Melt the chocolate in a glass bowl over a pan of boiling water.
2. Add the butter and golden syrup. Stir into the mixture until the butter has melted.
3. Take the bowl off the heat and leave to cool for a few minutes.
4. Combine all the dried ingredients and stir
5. Pour into a 20cm cake tin and flatten down. I will often leave some of the melted chocolate behind and then drizzle over the top.
6. Put in the fridge and leave to set for at least an hour
Thursday, April 28, 2011
(Don't) Step Away from the Chocolate
Thursday, April 21, 2011
Drink Up!
Rehydration on a Recessionist Budget: DIY Sports Drink
Well, it is certainly heating up here in Geneva with temperatures regularly in the mid 20s. Very nice, I have some pathetic tan lines from my longer runs and rides with bronzed arms and legs but a pasty white core. Not my beach look of choice. But back to the point in hand; as I was saying, the weather is heating up and was nowhere more evident than the legions of sufferers of dehydration and heat stroke at last weekend's London marathon.
One weapon of prevention to ensure you do not suffer the same fate is to keep yourself well hydrated. This includes consuming electrolytes, or salt to replace those lost through sweat, which obviously increases as the weather heats up. The fact of the matter is exercise makes us sweat; it is the human body's efficient way of trying to maintain a steady temperature. It is important to remember that water alone will not replace nutrients lost through sweat; you need to replace these electrolytes.
I now regularly carry a bottle of the below drink with me on my longer runs and find that it adequately hydrates me. Plus it is a doddle to make and is less sickly and far cheaper than many of the popular sports drink brands on the market, making it an ideal cheaper alternative for training runs.
Nutrition Lowdown
With the recipe below, you can experiment with the salt levels. You will want half a pinch more on hotter days to cater for the increased electrolyte loss.
The honey will provide sugars and in turn energy.
The lemon will provide added flavour and take the edge off the salt, plus added vitamins (B3,B5,B6,C,E)
Recipe
750ml Water
Juice of half a Lemon
Pinch of Sea salt
1 teaspoon Honey
1. Add the water to your drinks bottle.
2. Add in all the ingredients and shake.
3. If it is especially hot outside, add a few ice cubes to help keep your core temperature down.
Tuesday, April 19, 2011
The Breakfast of (Swiss) Champions?
Birchermuesli Recipe
When in Switzerland, do as the Swiss do...
Pretty much everyday, without fail I wake up to a piping hot bowl of porridge. I love the stuff, really love it. But the seasons have now changed, the mornings are bright and sunny and the last thing I feel like consuming is my trusty bowl of hot oats. I always dread this time of the year as it means trying to find a breakfast cereal only to then get bored of it and move on to the next, get bored of that etc...It's a vicious cereal circle.
But I think I have found a solution. Perusing the shelves of my local supermarket I came across the phenomenon that is: Birchermuesli. I liked the concept, pretty much museli and yoghurt. It does not look pretty, at least my version of it doesn't; I would liken it to a bowl of medieval gruel. However, appearances are certainly not everything in Birchermuesli's case, do not judge this book by its cover. The Swiss seem to love it and it appears to be the breakfast of choice for many; I wonder if it is the morning fuel for Roger Federer or Nicola Spirig...? Many also eat it as a light evening dish.
I often liken eating a bowl of muesli to chewing on a mouthful of wood chips, it does not always make for the tastiest breakfast and frankly can be a bit of a struggle at times. With Birchermuesli this is not so. It has a much lighter consistency, almost creamy as the milk, yoghurt and apple juice break down and soften the muesli literally making it easier to digest.
Like most foods, I prefer to make my own, knowing exactly what is going into it. Therefore I have included the recipe I use to make Birchermuesli each morning. It's so easy to make and is great fuel for endurance before an early morning workout. I have found that it sustains me for my long rides and runs perfectly.
Nutrition Lowdown
Birchermuesli will provide you with a good balance of nutrients. The oats will provide slow-burning carbohydrate and alongside the fruit will give you fibre and help lower cholesterol.
Nuts are rich in omega 3 fatty acids.
The milk and yoghurt provide some protein.
Depending on what fruit you use or is included in the muesli you will gain a vitamin hit.
Recipe (serves 1)
Muesli
Milk
Splash of Apple Juice
Cinnamon
Apple chopped
Natural Yoghurt
1. Pour the amount of muesli you wish to consume in a dish and cover it almost completely with milk.
2. Add a splash of apple juice. You can experiment with the ratio of milk and apple juice until it suits your taste. Mix in a small sprinkle of cinnamon.
3. Leave for a couple of hours. I usually cover and leave mine in the fridge overnight.
4. When you are ready to eat, chop up an apple and sprinkle on the top. You can add pretty much any fruit you fancy such as bananas, blueberries, strawberries etc.
5. Add a dollop of natural yoghurt and mix in. If you prefer your Birchermuesli to have added crunch, sprinkle some mixed seeds and nuts in.
Thursday, April 14, 2011
I Like it Long & Slow...
Long Slow Distance (LSD)
A few months ago I came across the phenomenon of the long slow distance (LSD) run. This was mainly through my relocation to Switzerland and through a lack of employment. I needed something to fill some of the spare time I seemed to have in abundance. Prior to this my longest run was usually a 10k every now and then, I never felt the need to run any further as most of my competitions were either on the track or a 5k tagged onto the end of a triathlon.
Everything has since changed. I started off trotting out for an hour exploring the Swiss countryside, and inevitably getting lost. One hour became an hour and a half, then two and now I find myself happily meandering through country lanes and vineyards for anything up to two and a half hours. Never in my wildest dreams did I think I would run for this length of time.
Everything has since changed. I started off trotting out for an hour exploring the Swiss countryside, and inevitably getting lost. One hour became an hour and a half, then two and now I find myself happily meandering through country lanes and vineyards for anything up to two and a half hours. Never in my wildest dreams did I think I would run for this length of time.
As a result of these runs (alongside filling up my time whilst still struggling to find work) I have seen a drastic change in my body shape. Previously I was all about the speed and as a result if I was not careful I tended to bulk up a bit. However with the LSD now a staple in my training I have found that I have shaved inches off my body without ever meaning too, but hey, I am certainly not complaining. There is also a feeling of complete freedom with the LSD as quite frankly you are running for the sheer hell of it and the enjoyment of being in the fresh air.
A lot has been written about the LSD, I have found it to work wonders for me and it has increased my fitness levels tenfold. I would highly recommend a longer than usual run once a week, if nothing else it certainly blows the cobwebs out and is a fantastic stress reliever. I find that I get my best ideas on these runs, including the creation of this blog!
What?
LSD is the staple of every distance runner’s diet. If you’re training for a marathon, it’s de rigeur. Novice runners use LSD as springboards to the finish line, and elite marathon runners do multiple long runs to improve their times. Even if you’re only interested in fitness, a longer-than-usual weekend run is the perfect fat burner.
Long, slow runs are an ideal training choice if you are a beginner, injury-prone or not chasing any particular goal; in short running for pure enjoyment. The long slow run is about being the tortoise rather than the hare; it is about building your endurance and minimising your risk of injury. It is better to run your long slow runs by time rather than distance and concentrate on your running form and avoid fatigue.
Definition
"Long" is a relative term. One person's long run is another's easy 8-miler. Most experts agree that 20 to 30% of your weekly mileage should be devoted to the long run, depending on your overall mileage. For example, an elite runner logging 100 miles per week might do a 20 mile long run (20% of weekly mileage), whereas someone running 40 miles per week might do a 12 mile long run (30% of weekly mileage).
If it feels too hard, it probably is. LSD should be carried out at a comfortable, conversational pace.
Benefits
The LSD run has many benefits:
Helps to adapt your joints and muscles to give them the endurance for long runs, therefore increasing your aerobic base- Improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles, therefore enhancing the body's capacity to deliver oxygen to muscles
- Enhances the body's ability to burn fat as a source of energy
- Teaches your body to store more energy as glycogen in your muscles and rely more on using fat as a fuel source
- Teach the body to run efficiently, minimising the energy expenditure needed to move you along. Even if you are not training for a marathon, the LSD run is a key element in any fitness programme
- Boosts confidence. Standing at the start line of your 5k / 10k etc knowing you have already ran the distance or further gives you a mental boost
In Practice
If you use a heart rate monitor, try to keep your heart rate within 60-80% of the working heart rate zone, or 70-85% of your maximal heart rate
The distance of the long slow distance run depends on the length of the race for which you are training. For a 5k race, the LSD need not be more than 5-10 miles. For marathon runners it needs to be more like 20 miles (or longer for advanced runners).
Add 15 minutes to your long slow run every other week, or increase the mileage by 10%,
Walk it off?
Do not worry if you have to stop for periods during your long slow run. Walking allows you to stay on your feet for longer, which is the goal for adding distance. Inserting a walking break every now and then will allow your body to recover and adapt, reducing your risk of muscle damage.
Mix it up
Once you have mastered your long slow runs, mix it up a little by running it as a negative split, this is also called a 'progression run'. These runs start slowly and gradually get faster. They are ideal to help give you a race simulation as they help you to push yourself precisely when a race is at it's hardest; i.e. near the finish.
Start out slowly for the first couple of miles then gradually increase your speed every 2-3 miles by around 10 seconds per mile so that you end at goal race pace, or faster if possible.
Spring has sprung and it's the perfect time to dust off those running shoes, make use of the extra daylight and pound the pavement / trail / beach
Enjoy x
not more.
Walk it off?
Do not worry if you have to stop for periods during your long slow run. Walking allows you to stay on your feet for longer, which is the goal for adding distance. Inserting a walking break every now and then will allow your body to recover and adapt, reducing your risk of muscle damage.
Mix it up
Once you have mastered your long slow runs, mix it up a little by running it as a negative split, this is also called a 'progression run'. These runs start slowly and gradually get faster. They are ideal to help give you a race simulation as they help you to push yourself precisely when a race is at it's hardest; i.e. near the finish.
Start out slowly for the first couple of miles then gradually increase your speed every 2-3 miles by around 10 seconds per mile so that you end at goal race pace, or faster if possible.
Spring has sprung and it's the perfect time to dust off those running shoes, make use of the extra daylight and pound the pavement / trail / beach
Enjoy x
Wednesday, April 13, 2011
A Right Royal Discount
A Royal Doo...
Ladies, in a previous blog I mentioned the 'Boutique Run', a 5k and 10k race held in Battersea Park in July.

A further incentive to take part in this ladies only event is the organisers are giving those who sign up before 29th April a royal discount of 25% off the race fee.
Just visit www.boutiquesport.com and register for Boutique Run before Wills and Kate say ‘I do’ on the 29th April, quoting the code ROYAL25 to receive your 25% discount.
The organisers have confirmed some of the goodies finishers will receive this year, including a free Asics vest, goody bag, a refreshing Vita Coco and celebratory glass of Champagne at the after party among others.
Come on girls, make that commitment!
Ladies, in a previous blog I mentioned the 'Boutique Run', a 5k and 10k race held in Battersea Park in July.

A further incentive to take part in this ladies only event is the organisers are giving those who sign up before 29th April a royal discount of 25% off the race fee.
Just visit www.boutiquesport.com and register for Boutique Run before Wills and Kate say ‘I do’ on the 29th April, quoting the code ROYAL25 to receive your 25% discount.
The organisers have confirmed some of the goodies finishers will receive this year, including a free Asics vest, goody bag, a refreshing Vita Coco and celebratory glass of Champagne at the after party among others.
Come on girls, make that commitment!
Monday, April 11, 2011
Chafe Much??
Lesson Learnt...
It wasn't until after a few minutes that it dawned on me; I was the victim of chafe-age. I would always lube up before a triathlon for ease of slipping on / removing my wetsuit and on the heels of my running shoes, yet I had failed to give my half marathon its dues, failing miserably in considering the toll it would eventually take on my body. I had run the distance numerous times before in training with no poker pits (heretofore known as). But racing and training are 2 very different entities. Training is far more relaxed; I find myself in races running 2-3 minutes faster per mile than training pace, hence the incredible amount of rubbing that takes place between the arms at race pace.
My lesson has been learnt the hard way and I would like to share my solution with my readers to avoid you suffering from the same fate. The answer is simple: Body Glide. I use this during my triathlons and now all my running races to avoid the dreaded poker pits. It is extremely easy to apply, just like a roll-on deodorant. It is non-sticky and makes no mess, unlike traditional pre-race lubing methods such as vaseline, which also does not do your trainers any favours. It works by penetrating the skin to create an invisible barrier against friction and moisture, without clogging pores or trapping perspiration. It also feels dry to the touch, is hypoallergenic, does not contain petroleum and is sweat and water resistant.
The product's strapline is 'Stops Trouble Before It Starts®', and it definitely does the job.
For more information go to www.bodyglide.com
If you are prone to developing blisters or rubbing between your thighs, Body Glide will also help ease this pain.
So long poker pits!
Thursday, April 7, 2011
One for the Girls...
Spring Clean Yourself...
Yes ladies, spring has finally sprung and it is time to dust off the winter blues and bare all on the beach...I hear a collective of sighs and groans. Obviously one of the best ways to get yourself bikini / hot pant / skirt ready is to get out and do some exercise. I also realise how incredibly hard it can be to muster the motivation when all one wants to do is sup a nice cold glass of Pinot Grigio in a sun drenched pub garden. So what can one do to ensure this does not happen (or at least not quite so regularly)?
I have found that the ideal kickstart is to just go ahead and sign up for a race. It acts as a goal for you to achieve and can also motivate you in different ways; maybe you do it for a charity, with a group of friends, for the freebies or just so you train like a mad woman to ensure you still look glamourous when you cross the finish line. It is also harder on your conscience to back out of something once you have committed to it! Either way....Do it.
But first... what race / event? The thought of a race jostling next to lycra clad males is enough to scare most of us.....Lucky then that certain organisers have cottoned on to the fact that us females would like a more civilised event, one where we know we are in the safe haven of our fellow woman. I have hand picked some of the best events held around the country for you to choose from, many of which I have participated in and can therefore recommend. So go on....What are you waiting for, your motivation is right here....
Race for Life (dates throughout the summer)
We all know this one and probably a lot of you have already completed one or know of someone who has. I ran the Hyde Park race the last 2 years and was overwhelmed; what seemed like every woman in or around London was taking part - apparently over 16,000 females! The race is 5k long and they have also started some 10k races. These can be found throughout England and are held in aid of Cancer Research. It is such a friendly environment and you get a real sense of solidarity as you see just how many people have had their lives touched by this disease.
Shockabsorber Women-Only Triathlon (July, Dorney Lake)
Absolutely fantastic location and well organised event. I used this race as my first ever triathlon and will do it again. For first-time females, there is no better event to gently dip your toes into the waters of triathlon.
There are 3 different distances; novice, sprint and challenge. I did the novice as I really was not sure what to expect but it definitely left me wanting more and I ended up doing 3 further triathlons and am looking for my first Half Ironman race. So be warned, triathlon is extremely addictive!
Distances:
Novice Triathlon: 200m Swim, 5km Bike, 2.5km Run
Sprint Triathlon: 400m Swim, 20km Bike, 5km Run
Challenge Triathlon: 800m Swim, 30km Bike, 7.5km Run
'Health & Fitness' Challenge Relay Triathlon: 800m Swim, 30km Bike, 7.5km Run (get a group of you together)
Sprint Triathlon: 400m Swim, 20km Bike, 5km Run
Challenge Triathlon: 800m Swim, 30km Bike, 7.5km Run
'Health & Fitness' Challenge Relay Triathlon: 800m Swim, 30km Bike, 7.5km Run (get a group of you together)
It is held at Dorney Lake in Eton and the course is pancake flat so no mountains to climb. The swim is in Dorney Lake, used for rowing so there are no strong currents to contend with. Coupled together, you could not ask for a more beginner friendly race.
Oh, and of course, there are great freebies such as commemorative t-shirt, swimming hat, medal and goodie bag.
If you are really dreading your first triathlon they also organise a Triathlon training day a couple of weeks ahead of the triathlon. These provide you with tips and everything you need to know, including an open water swim session. Take my word for it; open swimming is not as bad as it sounds.
Boutique Run (July, Battersea Park)
Last year this race was organised on what felt like the hottest day in history....And not helped by the fact that everyone had to wear the race t-shirt, which of course was black. Disregarding this error, this turned out to be a very well organised event considering it was its first outing. Runners could choose between 2 distances; 5k or 10k - although many of the 10k runners ended up doing the 5k as it was just too hot to endure doing another 5k lap after the first.
This truly was a female only event....Topless male models were positioned at each kilometre mark, therefore I am surprised at those 10k runners! At the end of the race each finisher had a medal and goodie bag. There were also free manicures and pedicures, glass of champagne and sports massage for those who wanted it. I had a 10 minute sports massage that almost brought me to tears, which is generally what I desire from my masseuse! There was no need for massage oil as the sweat covering my body provided sufficient lubrication.
And the icing on the cake....Once every one had finished the race, there were dressing rooms where all the participants could change into their gladrags and apply their party face before heading to a big party....Now that is certainly rewarding yourself for all that hard training.
Adidas Women's 5k Challenge (September, Hyde Park)
By far and away, this is my favourite 5k run that I have done to date. It is set in Hyde Park and follows pretty much the same route as the Race for Life 5k. It is a good chance to run against top elite athletes although i did not exactly provide much (if any) competition to them. British athletes Steph Twell and Jo Pavey ran amongst others last year. It is a fast flat course and ideal if it is your first 5k or you are looking to smash a PB.
Absolutely excellent goodie bag at the end with commemorative bag, t-shirt, medal and numerous goodies.
As part of the race fee the organisers donate £10 of your fee to the charity of your choice. There is a massive selection to choose from so you can be safe in the knowledge that alongside having a great time at the race you are also performing a great deed for the day for your chosen charity.
She-Active Every Woman's Series (throughout the summer)
I have not participated in any of the She-Active events....But I am going to...
Events include duathlons throughout the country, an 11.5k trail run in Richmond Park and an Aquathlon in Hyde Park.
So there you have it, I have done the hard work of finding you ladies some women-only events to provide you with the motivation to achieve your fitness goals and get you into those eeny-weeny bikinis....The least you can do is sign up and get moving
Enjoy x
Tuesday, April 5, 2011
Mamma Mia...My Bolognese Recipe
Whether you are a runner or not, one of the most familiar recipes when one things of pasta is 'bolognese'. To be honest, I was not a massive fan of this dish but unfortunately for me, it is my other half's favourite. Giving in to overwhelming peer pressure I submitted to his request and purchased a jar from the local supermarket and added it to some spaghetti. I was not impressed, predominantly because I am distrustful of anything that comes out of an air tight jar and has added nasties. A change was needed. I decided to concoct my own version through trial and error, the results of which are below. Obviously the man is happy as this now means I cook the dish on a regular basis and I am equally happy as I know exactly what has gone into it.
Nutrition Lowdown
Spaghetti Bolognese is ideal meal after long endurance runs or general training.
The pasta is obviously a source of carbohydrate, which is critical for sporting performance as our muscles depend on carbohydrates for their main source of fuel. Pasta is also low in fat and has a low glycaemic index.
Beef is a good source of protein and iron. The body's iron stores are depleted through perspiration and the impact of the feet hitting the ground destroys red blood cells. I was unfortunate enough to be diagnosed with anaemia last year and let me tell you, training with a depleted iron store really impacts your training, not to mention that I looked like a ghost! Beef also contains a spectrum of the B vitamins such as B1,B2,B3,B6,B12,phosphorus,selenium,sulphur and zinc.
The sauce itself is a good all round option as it is tomato based as opposed to cream, therefore possessing minimal unnecessary fat. I don't think I need to go into the full nutritional value of the vegetables as the mantra of '5 a day' is pretty much ingrained into our subconscious.
Do not be worried about adding the wine for fear that it makes the dish unhealthy. In research, red wine has been found to be preventative against coronary disease and some forms of cancer. The chemical components thought to be responsible are catechins, also known as flavanoids. Catechins are believed to function as anti-oxidants, preventing molecules known as "free-radicals" from doing cellular damage.
Recipe
300g Mince
400g Tinned tomatoes
1 Tablespoon Olive Oil
Onion cubed
Small Courgette cubed
1 Stick Celery cubed
6-8 good sized mushrooms cubed
Garlic Clove crushed
1 Tablespoon Tomato Puree
1/2 Beef Stock Cube (e.g. Oxo)
Good glug of Red Wine
1/2 Teaspoon Mixed Herbs (you can add more depending on your taste)
Salt & Pepper to season
1. Heat the oil in a deep pan. Once hot, add the chopped onions, courgettes, mushrooms and celery. Allow to soften but not brown.
2. Add the crushed garlic.
3. Add the mince. Personally I hate having clumps of mince so spend some time separating it with a spatula whilst it is in the pan - this will pay off when it comes to eating it.
4. Before the mince is fully browned add the herbs and beef stock cube. This will allow the flavours to soak in more thoroughly. Do not dissolve the stock cube in water prior to adding, instead crumble it straight into the pan.
5. Add the tomato puree and stir the mixture thoroughly so that it is all incorporated.
6. Add the red wine. You only need a good glug, less than 1/2 a glass. Let it simmer in the pan for a couple of minutes and absorb into the ingredients.
7. Add the tinned tomatoes to the mixture and stir throughly ensuring everything is incorporated.
8. Season with salt and pepper.
9. Cover and simmer on a low heat for 1 hour. You can eat it straight away but I would recommend letting it simmer for a while allowing the flavours to fully absorb and develop.
10. Serve with spaghetti and a good grating of parmesan
Other Suggestions
I usually use beef mince but you could substitute it for Quorn mince for a vegetarian option or turkey mince for a lower fat version.
Sometimes I will add extra veggies such as carrots to the recipe in order to gain extra nutritional value. Bolognese is such a versatile recipe that you can pretty much add any vegetable you fancy and get away with it.
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