Wholesome Twist: A Healthy Spin On A Classic Spaghetti Bolognese With Fresh Salad
Looking for a healthy spin on the classic spaghetti bolognese? Discover our delicious recipe that swaps out traditional ingredients for nutritious alternatives, without compromising on taste. Try our helathy spin on a spaghetti bolognese today and enjoy a guilt-free, satisfying meal.
Why opt for a healthy spin of spaghetti bolognese?
There are several compelling reasons to opt for a healthier version of spaghetti bolognese. Firstly, by making healthier choices in our diet, we can improve our overall well-being and maintain a healthy weight. Traditional spaghetti bolognese recipes often contain high amounts of saturated fats, refined carbohydrates, and excessive sodium, which can contribute to weight gain and various health issues such as heart disease and diabetes.
Choosing a healthier version allows us to incorporate more nutrient-dense ingredients into the dish. For instance, substituting regular pasta with whole wheat or gluten-free alternatives increases the fiber content, aiding digestion and promoting satiety.
Another advantage of opting for a healthier version is the opportunity to increase vegetable intake. Traditional bolognese sauces typically consist of meat and tomatoes, but by adding vegetables like carrots, zucchini, mushrooms, or bell peppers to the sauce, we enhance the nutrient intake without compromising the taste.
The importance of portion control and balanced plate composition
One of the main reasons why portion control is crucial is because it helps prevent overeating. In today's society, where large portion sizes have become the norm, it is easy to consume more calories than our bodies actually need. This can lead to weight gain and various health issues such as obesity, diabetes, and heart disease. By practicing portion control, we can ensure that we are consuming an appropriate amount of food that aligns with our energy needs.
Balanced plate composition goes hand in hand with portion control as it focuses on including a variety of nutrients in our meals. A well-balanced plate typically consists of carbohydrates, proteins, healthy fats, vitamins, and minerals. Each nutrient plays a vital role in supporting our overall health and well-being
The benefits of incorporating fresh salad into the dish
To make your healthy spin of a dish more fun and colorfull add fresh salads. They are packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being. Incorporating them into a dish ensures you're getting an extra dose of nutrients, such as vitamin C, vitamin K, folate, and potassium.
Be creative with your dishes
Having a dinner party? Try making these easy and simple dishes fun with creative ways to serve spaghetti Bolognese. Instead of the traditional presentation, let's think outside the box and add a touch of creativity to this classic Italian dish.
1. Spaghetti Bolognese Cups:
Transform your spaghetti Bolognese into bite-sized portions by serving them in edible cups. Use wonton wrappers or phyllo dough to create small cups in a muffin tin. Fill each cup with a spoonful of spaghetti Bolognese, top it with some grated Parmesan cheese, and bake until golden brown. Your guests will love these adorable and delicious single-serving portions.
2. Zuchinni Spaghetti:
One serving option for zucchini spaghetti Bolognese could be to serve it as a main course. This dish can be a delicious and healthy alternative to traditional pasta dishes. To prepare it, you would spiralize the zucchini into thin strands resembling spaghetti noodles.
Once the zucchini is ready, you can sauté it in a pan with some olive oil until it becomes slightly tender. Once the sauce is cooked and thickened, you can pour it over the zucchini spaghetti and toss everything together gently. The zucchini will absorb some of the flavors from the sauce while still maintaining its crispness.
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Spaghetti Bolognese Small
NUTRITION
EQUIPMENT
- Pot and pans
- Colander
Ingredients
- 70 gr Whole-wheat pasta uncooked
- 95 gr Beef mince meat lean 5% fat
- 5 gr olive oil
- 1 gr Garlic Minced
- 1 gr Salt
- 1 gr Pepper
- 1 gr Oregano Dried or fresh
- 60 gr Tomatoes Canned or fresh
- 10 gr white onion diced
- 8 gr Carrot Grated
- 20 gr Mushrooms Diced
- 2 gr Garlic Minced
- 5 gr tomato puree
- 1 gr Oregano Dried or fresh
- 1 gr Rosemary Dried or fresh
- Salt & Pepper To taste
- 10 gr Parmesan cheese
- 10 gr Rocket
- 30 gr Cherry tomatoes
- 1 gr parsley Fresh
Instructions
- In a large skillet or pot, heat a small amount of oil over medium heat.
- Add the beef mince, minced garlic, and oregano, and cook until the beef is browned.
- Season with salt and pepper, then remove the beef mixture from the skillet and set it aside.
- In the same skillet or pot, add the fresh rosemary, diced onions grated carrots, mushrooms, and minced garlic. Cook until the vegetables are softened, about 5 minutes.
- Add the tomatoes and tomato puree, oregano and stir to combine. Bring up to a light simmer and cook for around 5 to 8 minutes
- While waiting for the sauce to cook bring a lager pot of water to boil. Once boiling add salt and the whole-wheat paste to the water and cook until al dente should be around 8 minutes and strain the pasta using a colander
- Remove the sauce from the heat and carefully blend with a stick blender until smooth.
- To serve portion the pasta on a plate top the pasta with the cooked mince meat, healthy Bolognese sauce and parmesan with a side of rocket and cherry tomatoes
- Enjoy
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Whole-wheat spaghetti - 140 gr Beef mince - 70 gr Bolognese sauce - 100 gr Parmesan - 10 gr Rocket - 10 gr Chery tomato - 30 gr Parsley - 1 grSpaghetti Bolognese Medium
NUTRITION
EQUIPMENT
- Pot and pans
- Colander
Ingredients
- 90 gr Whole-wheat pasta uncooked
- 135 gr Beef mince meat lean 5% fat
- 5 gr olive oil
- 1 gr Garlic Minced
- 1 gr Salt
- 1 gr Pepper
- 1 gr Oregano Dried or fresh
- 70 gr Tomatoes Canned or fresh
- 12 gr white onion diced
- 10 gr Carrot Grated
- 24 gr Mushrooms Diced
- 2 gr Garlic Minced
- 7 gr tomato puree
- 1 gr Oregano Dried or fresh
- 1 gr Rosemary Dried or fresh
- Salt & Pepper To taste
- 10 gr Parmesan cheese
- 10 gr Rocket
- 30 gr Cherry tomatoes
- 1 gr parsley Fresh
Instructions
- In a large skillet or pot, heat a small amount of oil over medium heat.
- Add the beef mince, minced garlic, and oregano, and cook until the beef is browned.
- Season with salt and pepper, then remove the beef mixture from the skillet and set it aside.
- In the same skillet or pot, add the fresh rosemary, diced onions grated carrots, mushrooms, and minced garlic. Cook until the vegetables are softened, about 5 minutes.
- Add the tomatoes and tomato puree, oregano and stir to combine. Bring up to a light simmer and cook for around 5 to 8 minutes
- While waiting for the sauce to cook bring a lager pot of water to boil. Once boiling add salt and the whole-wheat paste to the water and cook until al dente should be around 8 minutes and strain the pasta using a colander
- Remove the sauce from the heat and carefully blend with a stick blender until smooth.
- To serve portion the pasta on a plate top the pasta with the cooked mince meat, healthy Bolognese sauce and parmesan with a side of rocket and cherry tomatoes
- Enjoy
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Whole-wheat spaghetti - 180 gr Beef mince - 100 gr Bolognese sauce - 120 gr Parmesan - 10 gr Rocket - 10 gr Chery tomato - 30 gr Parsley - 1 grSpaghetti Bolognese Large
NUTRITION
EQUIPMENT
- Pot and pans
- Colander
Ingredients
- 105 gr Whole-wheat pasta uncooked
- 190 gr Beef mince meat lean 5% fat
- 5 gr olive oil
- 1 gr Garlic Minced
- 1 gr Salt
- 1 gr Pepper
- 1 gr Oregano Dried or fresh
- 83 gr Tomatoes Canned or fresh
- 14 gr white onion diced
- 11 gr Carrot Grated
- 28 gr Mushrooms Diced
- 2 gr Garlic Minced
- 8 gr tomato puree
- 1 gr Oregano Dried or fresh
- 1 gr Rosemary Dried or fresh
- Salt & Pepper To taste
- 10 gr Parmesan cheese
- 10 gr Rocket
- 30 gr Cherry tomatoes
- 1 gr parsley Fresh
Instructions
- In a large skillet or pot, heat a small amount of oil over medium heat.
- Add the beef mince, minced garlic, and oregano, and cook until the beef is browned.
- Season with salt and pepper, then remove the beef mixture from the skillet and set it aside.
- In the same skillet or pot, add the fresh rosemary, diced onions grated carrots, mushrooms, and minced garlic. Cook until the vegetables are softened, about 5 minutes.
- Add the tomatoes and tomato puree, oregano and stir to combine. Bring up to a light simmer and cook for around 5 to 8 minutes
- While waiting for the sauce to cook bring a lager pot of water to boil. Once boiling add salt and the whole-wheat paste to the water and cook until al dente should be around 8 minutes and strain the pasta using a colander
- Remove the sauce from the heat and carefully blend with a stick blender until smooth.
- To serve portion the pasta on a plate top the pasta with the cooked mince meat, healthy Bolognese sauce and parmesan with a side of rocket and cherry tomatoes
- Enjoy
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Whole-wheat spaghetti - 210 gr Beef mince - 140 gr Bolognese sauce - 140 gr Parmesan - 10 gr Rocket - 10 gr Chery tomato - 30 gr Parsley - 1 grShare this recipe
