EASY AND HEALTHY BOLOGNESE SAUCE
A homemade sauce will always surpass any industrial sauce, when I speak of “homemade” what I mean is “process and ingredient control”, which can be translated into: “I know what I am eating”.
These concepts must be kept very clear, only then we will understand why it is so important to prepare our food at home.
As I have already mentioned many times, the ideal is to always buy food in its original state, as it comes from nature, that is, tomatoes, onions, carrots, any vegetable, vegetable or fruit as is, and prepare it in home all kinds of preparations.
As for the meat look for quality, in trusted shops, and when it comes to minced meat, it is preferable to always choose the pieces and order in the butcher shop that you get it, do not trust the meat that is already sold chopped.
When I speak of "homemade recipe" I mean: "I control the ingredients"
To prepare a good Bolognese sauce you need very little, a quality meat and a few vegetables, you also need a little time, but not too much.
This homemade sauce is very healthy, with proper cooking and the ingredients that I have mentioned, you get a dish that highlights the properties of tomato and meat proteins.
A good option to serve this easy bolognese sauce is to accompany it with some zoodles (zucchini spaghetti), which are low in carbohydrates and calories, very digestive and healthy.
With this combination you will be able to enjoy a "pasta" dish much less heavy, easy to digest and very rich.
Spiralized vegetables are a "low carb" option to traditional wheat pasta.
I have already published other recipes with zoodles, and I have already explained to you other times how easy it is spiralize a zucchini, you only need a small utensil, very economical, it costs less than 10 euros, and it is very useful.
A large medium sized zucchini is enough for two servings, you just need to spiralize it and cook it very little time.
For this there are two options, you can skip them during 1 or 2 minutes in a pan over high heat, without stopping to move them so they do not burn, or something simpler, cook them in the microwave without adding anything, during 1 minute and a half to 600W power.
When you put them out season a little, add the sauce and grate your favorite cheese, a little oregano and go.
This time in addition to adding dry oregano to the recipe, I added a few leaves of fresh oregano to the presentation, if you can get yourself an oregano plant, it has a spectacular aroma and the freshness of all the freshly cut herbs.
Benefits of tomato for our health:
- It is a fruit that is composed in an 94% of water.
- It is an antioxidant, it contains lycopene.
- Rich in vitamins A, B and C.
- It contains minerals, especially potassium, it also contains phosphorus and magnesium.
- Low in sodium, therefore suitable for hypertensive patients.
- It helps to make digestion.
- It contains fiber, if taken with the skin.
- Low in calories, 100 gr of tomato provide 17 Kcal.
Why I like this sauce so much:
- Easy and quick to prepare.
- Ideal for kids and adults.
- Very versatile, you can take it with zoodles, with pulses of vegetables or prepare a healthy lasagna with zucchini or eggplant.
- Es paleo Friendly.
- It is preserved very well refrigerated up to 4 days and can also be frozen.
If you liked this recipe, you may also be interested in:
- Zucchini spaghetti (zoodles) with seaweed.
- Healthy dish of zoodles with chickpeas and tahini.
- Tomato soup.
EASY AND HEALTHY BOLOGNESE SAUCE
Equipment
- conventional pot
Ingredients
- 1 garlic clove
- 1 onion
- 1 carrot
- 1 leek
- 1 celery
- 400 grams crushed natural tomato
- 50 grams concentrated tomato paste (or tomato sauce)
- 2 tbsp extra virgin olive oil
- 1/4 teaspoonful sea salt
- 1/2 teaspoonful Dried oregano
- 1/4 teaspoonful ground white pepper
- 500 grams minced beef (You can combine beef and pork)
- 50 ml white wine (Optional)
Instructions
- Wash, peel and cut the vegetables into very small pieces, if you have a food processor, chop them.
- Fry the vegetables with the olive oil and a little salt.
- Add the meat, seasoned and continue cooking, do not stop stirring.
- Add the white wine, which evaporates the alcohol. (Optional)
- Add the concentrated tomato and the natural tomato, stir and let cook for approximately 30-40 minutes.
- Now you can put pepper and oregano.
- The sauce will reduce and it will be a little more consistent. Test and correct the salt point.
- Let it rest a little before serving it, it will be more tasty.
Notes
- The classic Bolognese sauce does not usually carry bacon, you will find many lines that do include it, I prefer not to put it.
- Celery is usually in traditional recipes, I like it, it brings freshness and does not give a strong flavor, but if it does not go, do not put it.
- White wine is another ingredient in the traditional recipe, I put it sometimes, it gives a very rich touch, but if you want a Paleo Bolognese sauce, you should not add it.
- I like to put white pepper and add oregano in the end, I love its aroma, but you can put the spices you prefer or give them up if you do not like them.