Recipes

Spaghetti Bolognaise

Everybody loves Spaghetti Bolognaise and although it can seem more convenient to make it using sauces in jars, this “home made from scratch” recipe is really simple. Shop bought sauces can often be high in salt and preservatives, so it really is worth considering making it yourself. The basic mixture can also be used in a Lasagne or Shepherd’s Pie so it is great to batch cook and freezes really well!

Ingredients

  • 500g Lean Mince Beef or Mince Turkey or Green Lentils if you prefer a vegetarian or vegan option
  • White Onion x 1
  • Garlic Cloves (1-2 to your own taste)
  • Dried Oregano X 1 tsp
  • Dried Basil x 1 tsp
  • Tomato Puree x 1 tbsp
  • 300ml Vegetable Stock
  • Red Pepper (About 1/2)
  • Green Pepper (About 1/2)
  • Yellow Pepper (About 1/2)
  • Sweet Potato (About 1/2 Medium Size)
  • Courgette (About 1/3)
  • Aubergine (About 1/3)
  • 1 Tin of Chopped Tomatoes
  • Flour (1 Tablespoon of Guten Free Rice Flour or Cornstarch)
  • Gluten Free Pasta (Spaghetti or Penne)
  • Fresh Parsley
  • 1 Tablespoon of Nutrition Yeast (Optional but adds a vegan cheesiness and has health benefits too!)

Method

  • Saute the onion on a medium heat until soft
  • Add the dried herbs and chopped garlic, mix and saute for another minute
  • Mix through the meat (if you are using meat) until browned
  • Add the chopped vegetables and mix well
  • Pour the lentils (if using) chopped tomatoes over the mixture and add the nutritional yeast and tomato puree
  • Mix the flour with a little water until smooth and add to stock
  • Pour stock into saucepan and mix well
  • Simmer for 25-30 minutes on low heat until vegetables soft and meat is cooked
  • Serve with gluten free pasta and a dressed salad on the side and a sprig of parsley

Like the lasagne, this meal has protein, lycopenes in your heated tomato sauce and a wide range of minerals and vitamins thanks to the variety of colours of vegetables included.  It is creamy and delicious and another one of my favourite home comforts. 

For your information, lycopenes are powerful anti-oxidants (fight free radical damage) and can help protect against sun damage, support heart health and lower the risk of certain types of cancer.  Tomatoes are rich in lycopenes and cooking them increases their availability.

Lyn Sharkey Nutrition
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