Pimp Your Meal
Spaghetti BologneseCategory: Pimp Your Meal
How to Pimp Spaghetti Bolognese to make it more healthy
Reduce the amount of pasta and add some salad. A healthier plate has starchy carbohydrates making about 1/3 of the plate (the ‘nutrition bit’ is all to do with insulin response!). Then in the gap that creates, add some salad, ideally getting two or three other coloured vegetables onto the plate, the ‘nutrition bit’ adds phytonutrients and fibre.
Most recipes allow for 80g spaghetti per portion, in this Pimp you reduce that to about 50g, lowering total carbs from 39g to around 25g for the meal.
Switch the pasta to a whole grain version, adding more fibre. Some recipes use bacon in the Bolognese, leave that out, reducing saturated fats and include more vegetables into the Bolognese sauce as you cook it. Some recipes already include carrot or celery, use these and you could also add grated sweet potato or chopped pepper.
With this Pimp you are adding phytonutrients and fibre, while bringing the quick release starchy carbs down further.
Use Courgettini in place of pasta. If you haven’t tried this yet, do it! You will need a spiraliser but they aren’t very expensive (less than £30) and they are brilliant for easily adding vegetables to dishes.
By now we have slightly less protein and fat that the original recipe (please note, fat is not the issue you might think it is!) and most importantly significantly reduces the starchy carbohydrates while adding fibre and phytonutrients.
Add more herbs and spices as these add flavour and phytonutrients. Most Bolognese recipes include garlic, some use rosemary and basil. Use all of these and increase the amounts. I love sumac which is a middle eastern spice that adds depth to dishes. I also use a Mineral Salt from Seagreens which contains seaweed alongside the salt, which adds flavour with less sodium, brilliant. The ‘nutrition bit’ of this is that a phytonutrient Pimp to your food improves anti-oxidant and anti-inflammatory capacity.
The source of your ingredients effects their nutrient content. Grass fed beef contains omega 3 fatty acids. Organic beef and tomatoes have less hormones and less pesticides which can interfere with health. They taste better too.
I didn’t take the parmesan out in any Pimps. If someone was dairy free then I might replace that with some sliced avocado, or even a dollop of hummus to replace the creaminess texture and flavour from the parmesan.
So there you are, 5 simple Pimps which take your Spaghetti Bolognese and make it healthier and tasting just as delicious. Enjoy!
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