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Friday, February 1, 2013

Better than your grandmothers Bolognese

Bolognese is my comfort food, we have a crazy love affair like no other. I make it about once a fortnight and always make enough for 4 servings and will freeze it or keep in my refrigerator to add to meals during the week. The beauty of this dish is in it's simplicity, there are only a few ingredients to let the key flavours come through.

Traditionally, you serve Bolognese over pasta but seeing as one serve of pasta but if you're trying to lower your carb intake there are plenty of other options. I will often steam a broccoli and some diced pumpkin then put a generous amount of Bolognese over the top and a little sprinkle of cheese. I also love eating Bolognese over a baked potato. Or, mix some red kidney beans and butter beans into the sauce and you have a delicious 'Chilli' style dish.

You need:

400g of Mince (I'm using vegetarian Quorn mince, Linda McCartney Vegetarian Mince is another option, alternatively you can use a lean pork or beef mince)
1 medium sized brown onion, diced.
4 cloves of garlic, minced (or you can use preminced garlic)
1 jar of basic pasta sauce (I like Raguletto Classic Bolognese sauce)
1/4 cup oregano, fresh is best but dried is fine.
2-4 button mushrooms, sliced (optional)
Olive Oil and Water

Heat a teaspoon or two of olive oil in your saucepan and saute the garlic and onion until slightly browned. 

Add the mince and the garlic and stir over medium heat until almost cooked (if you're using animal mince, stir until cooked through).

Pour in your jar of pasta sauce, then fill the jar halfway with water, put the lid back on, shake, then pour it into the saucepan. Give it a good stir and let simmer for 1 minute. Add the oregano and mushrooms, stir and allow to simmer for 5 minutes, stirring occasionally. 

 All done, amazingly easy (and amazingly delicious) Bolognese.

Why is it good for me?

Tomatoes are rich in niacin, folate and vitamin B6, C and A that are associated with the reduction of heart disease. One study found that women who ate 7 servings of tomatoes a week had a 30% lower risk of cardiovascular disease. 

They're also a natural anti-inflammatory so they can help ease pain from exercise and also boost your immunity. 

Tomatoes are also incredibly low in calories, making them a perfect base for any dish. 

Protein (in the case, found in meat or meat replacement products) is what builds your body. It gives you energy, helps with tissue repair and creates strong, healthy bodies.

Give it a go, let me know what you think and if you make any changes to the recipe!

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