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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