As a holistic wholefood nutritionist, and ex-fad dieter, I believe spag bol doesn’t need to be considered a “cheat” meal, or a “treat”. It can actually be incredibly nourishing, especially when you pack it full of vegetables and herbs, use a good quality mince and keep to a healthy amount of carbohydrates for your body. (Most women should aim for around 20-40g of carbs per meal).
This is honestly one of my go-to meals in autumn and winter, when the veggies are getting more expensive, and the weather is getting cooler. Let’s face it, winter calls for more warm comforting meals!
I made this on Easter Friday for a cozy night in when the cold snap and rain came. It ticked all the self-care boxes in terms of honoring a craving, providing nutrients and feeling satisfied after.
General tips to make a healthier, tastier, balanced spag bol:
1) Add extra herbs like garlic, onion, fresh basil, and cummin
2) As well as tomatoes and tomato paste, also throw in carrots, mushrooms, courgettes
3) Top with grated parmesan or feta, and even some Balsamic!
4) Give yourself a generous serving of the meat mixture in relation to the pasta. This will also help you feel more satisfied because it’s the protein and vegetables that will provide you with more satiety.
I know there are a lot of mixed messages around animal protein, especially red meat. From a health perspective, I am 100% on board the red meat train for women. Women especially, benefit from adequate Iron, creatine, b12, all of which most women struggle to meet as it is. Ladies I can’t stress how bloody fantastic red meat is for you.
Anyway, I hope you enjoy this recipe as much as I did, and I hope this gives you girls permission to have the same guilt-free, positive experience with your next spag bol night! X
Bon Appétit!
Serves 4
Ingredients
Protein
- 400g grass-fed beef mince
Carbohydrates
- 200g raw spaghetti (Look for 100% Durum Wheat) OR Quinoa and Rice pasta
Healthy Fats
- 2tbs olive oil
- 60g parmesan cheese
Non-starchy Vegetables
- 4 handfuls of spinach
- 1 large diced carrot
- 1 large courgette/Zuchinni
- 1 large white onion
- 1 can Italian tinned tomatoes
- 1 x small tub of tomato paste (~170g).
Herbs/Spices/Flavour
- 3 large garlic cloves
- Handful of basil
- 2tbs cummin
- 2tsp paprika
- Salt
Garnish
- Fresh Basil
Method
1. Heat oil in a nonstick pan and add the garlic and onion. Cook for 1-2 minutes until the onion softens. Then add in diced carrot and courgette, and any other vegetables you want (capsicum and mushrooms also go very well with this mince mixture!), cooking for 5 minutes until the carrot starts to soften.
2. Add in mince, and cook until most of the mince has browned, then add in the tomato paste, crushed tomatoes, cumin and paprika, mixing everything together. Keep stirring occasionally while you prepare the spaghetti to avoid any mixture sticking to the bottom.
3. For the spaghetti, bring a medium-sized pot to boil, and add in the pasta. Check the instructions for how long your pasta will take. Most range from 10-20mins.
4. Add in the spinach to your mince mixture if using spinach, then once the spinach is wilted and mixed in, your pasta mix should be done!
5. Drain your spaghetti, and then to serve, layer your bowl with spaghetti, grated parmesan, lots of fresh basil, and salt to taste. I also like to add a drizzle of balsamic and olive oil to really give it that authentic Mediterranean taste!
Enjoy 🙂 – Questions below are most welcome
Kim xx
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MIND YOUR NUTRITION
Kimberley Bell, Registered Nutritionist
Auckland, New Zealand
Master your mind and become your own body expert.
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