Food & Drink This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier

10:41  10 march  2018
10:41  10 march  2018 Source:   Chatelaine

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Small, simple swaps can contribute to healthier eating and won’t leave you feeling deprived. In an ideal world, everyone would eat more pulses (a part of To boost fibre and nutrients in a hearty Bolognese , without sacrificing any of the comfort, try replacing half the ground beef in your spaghetti sauce with

This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier . Registered Dietitian Emily Kichler offers this simple tip for including more pulses in your diet.

substitute lentils for ground beef (shown, lentil bolognese)© Used with permission of / © Rogers Media Inc. 2018. substitute lentils for ground beef (shown, lentil bolognese)

Making nutritious choices doesn’t mean overhauling your diet, eliminating all your favourite foods, or eating foods you don’t enjoy. Small, simple swaps can contribute to healthier eating and won’t leave you feeling deprived.

In an ideal world, everyone would eat more pulses (a part of the legume family that includes lentils, chickpeas, dried beans and dried peas) because of their link to a decreased risk of Type 2 diabetes, obesity, some cancers and cardiovascular disease. The challenge is, many people don’t know how to prepare them and don’t have a stable of go-to recipes that use them. But including pulses in your diet is easier than you think.

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For the Bolognese sauce . 2 x 400g tins plum tomatoes. Best bolognese I’ve made . I followed this recipe exactly- just doubled the ingredients to make extra. Left out the bacon, used dry herbs, swapped celery for grated courgette & added mushrooms why follow the recipe exactly?!

A traditional spaghetti Bolognese recipe with homemade Bolognese sauce and tender beef, making this a family favourite. If you want to try something different you could swap the beef mince for pork, turkey or even Quorn mince. Ingredients .

The swap

To boost fibre and nutrients in a hearty Bolognese, without sacrificing any of the comfort, try replacing half the ground beef in your spaghetti sauce with lentils — the resulting sauce is rich and flavourful from the beef, while the lentils add body but otherwise go largely unnoticed.

Why use lentils instead of beef?

Lentils provide protein, are very high in fibre, low in fat, and are packed with nutrients like iron, magnesium, calcium, zinc and folate. Women need about 25 grams of fibre per day, but most don’t come close to that target. One cup of cooked lentils provides about 10 grams, including both soluble and insoluble fibre.

Insoluble fibre keeps you regular, prevents constipation and decreases the risk of colon cancer. But it’s the soluble fibre in lentils that makes them a powerhouse for heart health, because it lowers LDL (or “lousy” cholesterol), which reduces the risk of heart attack and stroke. Replacing some beef with lentils also reduces the saturated fat content, which can help lower cholesterol.

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A recipe for Bolognese sauce for pasta made with wild boar or pork. I use just a little, but most American versions make this a tomato sauce with meat. To serve, put the pasta in a large bowl and add a healthy ladle of sauce .

That is my fav new pasta and it just so happens to be gluten-free and made with only two super HEALTHY ingredients . You see, when you make a regular bolognese sauce , all the emphasis is on the meat. Since meat has so much flavor, the other ingredients are there only to back up the beef.

As a source of complex carbohydrates, lentils are low on the glycemic index, meaning that as they’re digested, they cause a lower, slower rise in blood sugars than simple carbohydrates. This can help control appetite by making you feel full longer, and is helpful in managing blood glucose levels.

Ground beef is also an excellent source of protein, iron, zinc and vitamin B12, but meat is something Canadians typically over-consume.

How to do it

Use 225 grams of ground meat instead of the typical 450 grams in your favourite recipe for meat sauce. Add 1 cup of dry lentils plus 2 cups broth or water when the tomatoes/tomato sauce are added to the pot, then simmer until the lentils are tender, about 20 to 25 minutes. Red lentils work well because they break down as they cook and thicken the sauce, but brown or green lentils could also work.

Need a recipe? Give my simple bolognese a try; it comes together in under 45 minutes!

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You will be surprised how much flavor these three humble fresh ingredients give to the this sauce . Important thing is to just cook them until soft and not let them caramelize or these will make pasta sauce Smart Swap Add more fresh veggies - eggplant, zucchini etc. for veggie-loaded bolognese !

Try making the sauce with ground bison, lamb or turkey, or go meatless and swap in tempeh (grind the tempeh in a food processor). Ingredients . 2 tablespoons extra-virgin olive oil. 16 Responses to “Foodist Approved: Super Healthy Bolognese Sauce Recipe”.

Lentil and Beef Spaghetti Bolognese

Serves: 6

Prep: 15 min; total: 40 min

2 tbsp olive oil

1 onion, chopped

1 carrot, chopped

3 garlic cloves, minced

225 g lean ground beef

¼ cup tomato paste

2 tbsp dried Italian seasoning blend

1/2 tsp salt

650-mL jar tomato sauce

2 cups no-salt added vegetable or beef broth (or water)

1 cup dry red lentils

250 g spaghetti, or other pasta (try whole wheat)

1. Heat oil in a large pot over medium. Add onion, carrot and garlic and cook until softened, 5 min. Increase heat to high and add beef. Cook, breaking up with a wooden spoon, until browned, 4 to 5 min.

2. Stir in tomato paste, herbs and salt and cook 2 min. Stir in tomato sauce, broth and lentils and bring to a boil. Reduce heat to medium-low and simmer, stirring occasionally, until lentils are soft, about 20 min.

3. Meanwhile, cook pasta in a large pot of salted boiling water following package directions. Serve sauce over pasta, topped with freshly grated parmesan cheese.

Kitchen Tips: Ground beef is usually sold in 450g packages, so make a double batch and freeze in individual portions for quick meals on busy nights, or check out some of our other favourite meals using this weeknight warrior.

To make your own Italian seasoning, combine ½ tbsp each dried oregano, thyme, rosemary and basil.

This Versatile But Little-Known Root Veggie Is A Godsend In Winter .
In the middle of February, celeriac is a saviour. Try it in soups, mashes and the best darn veggie pasta ever.Sure, it might look like a mandrake from Harry Potter’s herbology class, but celery root (also known as celeriac) won’t kill you — in fact, it’s delicious, economical and like most root vegetables, super versatile and especially useful during long Canadian winters.


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