Whilst at risk of reinventing the wheel, I’ve decided to include a recipe for this classic family favourite. As usual, I have included a few variations, just to demonstrate its versatility as well as showing you ways to boost its nutritional value. Healthy Bolognese can be vegetarian, gluten free or grain free; for breakfast or baked – the result is many meals in one. This is a simple meal where you can truly make every mouthful count and have your efforts rewarded with happy, healthy children!
If you’ve fallen into the habit of using store bought sauces to add to your mince, then this recipe is for YOU!! It takes no more than a few minutes to make your own sauce. It also tastes so much better and you simply cannot compare the nutrition derived from a homemade sauce compared to the sugar and additive laden pasta sauces at the supermarket.
Because this dish is loved by children, it is necessary to take the opportunity to add lots of health-giving vegetables in the mix. The sauce lends itself to grating and finely chopping (or food processing) vegetables so they ‘disappear’ behind the flavour and texture of the sauce. Perfect for fussy, ‘veggie phobic’ children.
Try to vary the types of protein you use. Have you ever tried this classic with chicken or turkey mince? It’s really good and adds variety! The herbs are all great for supporting a healthy digestive system and the tomatoes are an amazing source of the protective antioxidant, lycopene.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
Healthy Bolognese (with a few twists)
- 1 tbsp olive oil - extra virgin
- 2 onion/s - diced
- 2 clove/s garlic - finely chopped or crushed
- 500 g beef mince - or turkey or chicken mince (see below for vegetarian)
- 2 bay leaf/s
- 1 tsp dried rosemary - or 2 tablespoons of fresh
- 1 tbsp dried oregano
- 1 carrot/s - grated
- 1 zucchini/s - grated
- 1 stick/s celery - finely chopped
- 75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
- 700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
- Sea salt and freshly ground black pepper - to taste
- 1 bunch fresh basil leaves - roughly chopped
- 300 g pasta - of your choice (I love rice, quinoa spaghetti)
- 1 tbsp tomato paste - for a richer tomato flavour if using fresh tomatoes
- Salad (to serve)
- In a large pan or a pot with a lid, sauté onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.
- Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using). Season to taste.
- Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.
- Turn off the heat and stir in the basil. Serve with al dente spaghetti (or one of the variations below).
- Chop the carrot, zucchini and celery 10 sec, speed 4. Set aside.
- Now place the garlic in the bowl. Chop 5 sec, speed 6.
- Add the onion and chop 5 seconds, speed 4.
- Add the olive oil and saute 2 mins, 100, speed 1.
- Add the mince, bay leaves, dried rosemary and oregano and cook 5 mins, 100, reverse speed 1.
- Add the vegetables, mushrooms and tomato passata and cook 20-30 mins, 100, reverse speed 1 (with the cap in place so it doesn't spit over your bench). Season to taste.
- Once cooked stir in the basil. Serve with al dente spaghetti (or one of the variations below).
- I like to serve this with a simple green salad.
- Re-heat in a pot over a low heat until just hot.
- Store in an airtight container in the fridge.
- Can also be frozen.