"Heatlhy" Bolognese Recipe

[WineThirty]

As part of a health kick I am trying to limit processed food to the extent possible. Here is my standard bolognese recipe - let me know if you think this is as healthy as it can be for bolognese (DC will sometimes ask for it and i am not a fan of cooking multiple meals so would aim to have a smallish portion of the pasta and have salad on the side).

wholemeal pasta
5% beef mince
onion (sometimes use frozen chopped onion)
grated carrot (sometimes use M&S frozen sofrito mix)
garlic (sometimes use frozen chopped garlic or garlic paste)
tin of tomatoes or passata
tomato puree
beef stock melt or stock cube
herbs (eg oregano and basil) - could be fresh, frozen or dried
seasoning
other veg such as red pepper or mushroom if i have some to use up

For example, is it any worse to use frozen onion than fresh - label does not suggest there are any additives.

This is pretty much how I make bolognaise- I use the 5% fat mince but Aldi also do one with 3%fat ( not always available though.) which is really good if you can get hold of it.

I use loads of chopped onions and mushrooms fried in a tiny amount of olive oil and 2 tins of chopped tomatoes for 750 g mince. Also use Tom purée ( we like it tomatoey), a low salt beef stock cube and loads of mixed herbs, paprika and black pepper. This makes a big bucket full so loads of leftovers for freezing.

Well a bolognese doesnt really exist as a 'genuine' original recipe from Bologna, they have a ragu there, not the sauce we are familar with.

So a UK bolognese whipped up in the kitchen on school nights can be whatever you want it to be.

M&S do frozen beef broth discs that are UPF free, I use those for beef stock.

Indeed, it's a 'spag bol'.
Or if you're pretentious it's your 'signature ragu'

Yes, that’s exactly what I’m saying. I only used that term as that’s what the OP used! Disagree about not being familiar with ragu though, a traditional ragu is pretty common where I live. I think the UK has moved on a bit from watery tinned mince with spaghetti!

Well what I mean is that when people say 'spag bol' or 'bolognese', unless someone else is being obtuse, we all know what is meant. We all know its a UK dish of mince, toms, onions and whtaever else gets chucked in it and thats ok. That is spag bol and its whatever someones recipe is.

I try to limit UPF but I have no issue with the occassional stock cube considering the rest of the ingredients are all fresh or low processed. It frustrates me that people don't understand the difference between UHP and just regular processed - pasta, frozen veg etc are fine. It's the additives, preservatives etc in UPF that are the problem.

From a nutritional point of view, I always add at least one or two additional types of chopped veg and a couple of handfuls of lentils to my bolognaise - just to up the variety and quantity of vegetables and because my family love bolognaise and eat big portions so it reduces the overall calorie intake for a larger portion. For flavour, really you need at least 10% fat which, ifyou're using lots of additional veg is, I think, fine because the overall fat content is much lower then (unless you're specifically looking to lose weight and massively reducing your fat intake). Having said all that, spaghetti bolognaise can be extremely nutritious, but it's very unlikely to be a good choice if you are attempting to lower/limit calorie intake.

We do this too but it's definitely not as nice.

I would question what type of beef mince that is, if there isnt a difference between it and turkey mince.

Turkey has quite a distinct taste. Not to my taste unless its under a shed load of bread and cranberry sauce.

The wine you have with the spag bol is likely to be the unhealthiest part of the meal.

Stressing about the tiny amount of MSG or whatever it is in a stock cube is worse for your health than eating it.

I buy 5% fat steak mince in a 250g pack, and add 50g of lentils to give the three of us, 100g of protein each at the meal. (We know turkey mince would be healthier, but we don't like it!)

We don't use stock cubes (although when I do, I use the Kallo very low salt ones) - we use instead semi skimmed milk and red wine (as per our Italian cookery book). We also use red lentil pasta, rather than wholemeal pasta.

I dont think Ive ever used a stock cube in things like a bolognese type sauce, or pasta sauces or curry/chilli or ragu type things

I think I might have for stews but it depends what type

I used one the other day to bake cabbage

I only just learned that 'real' bolognese has milk in it. It really is delicious!

I usually make it with 50/50 meat to veg. Then simmer for at least 1.5 hours. It makes for a rich sauce that you don't need much of on your pasta.

Life is too short for wholemeal pasta (although it does hold up well in a cold pasta salad). As a PP said use fresh egg pasta and not too much of it.

It's also about portion control and not over doing it with the pasta or choose something different I saw this guy on Facebook he continued to eat spaghetti bol but his portions was drastically reduced