Healthy Spaghetti Bolognese

Spaghetti Bolognese (serves 6)

Ingredients

·         500g extra lean beef mince

2 onions, finely diced

·         2 carrots, finely diced

·         1 courgette, finely diced

·         1 red pepper, diced

·         2 garlic cloves, chopped

·         160g mushrooms, quartered

·         2 tsp Worcestershire sauce

·         1 beef stock cube in 200ml boiling water

·         390g tin of cooked green lentils, drained

·         400g tin of chopped tomatoes

·         400g tin of kidney beans, drained and rinsed

·         3 tbsp tomato puree

·         360g wholegrain pasta (60g per person)

Method

1.      Coat a large non stick pan with low calorie cooking spray

2.      Gently cook onions and garlic, until translucent

3.      Add mince and brown for 2-3 mins

4.      Add carrots, courgette, pepper, mushrooms, tomatoes, tomato puree, Worcestershire sauce and stock, stir well to combine

5.      Bring to boil, reduce heat and leave to simmer for 20 minutes, stirring occasionally

6.      Cook pasta as per instructions on packet

7.      Add kidney beans and lentils to mince, leave to simmer for a further 5 mins

8.      Season to taste and serve

Per Portion                                                                            How it Fits into Your Eating Plan

Calories                     479                                                       2 portions of Starch

Protein                       37.5g                                                   2 portions of Protein

Carbohydrate            63.7g                                                  2 portions of Veg

Of which sugars       13.2g                                                   0 portions of Diary

Fat                               10g                                                    0 portions of Fat

Saturated Fat             3.7g                                        

Fibre                           12.5g                                                              

Salt                              0.8g 

Low calorie, low fat, low saturated fat, low sugar, low salt

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The Health Benefits of Fibre

Fibre was previously called ‘roughage’ and is a carbohydrate that our body cannot digest.  Dietary fibre is found in all plant foods such as cereals, pulses, fruits and vegetables.  It occurs mainly on the cell wall of plants where it provides structural rigidity.  

Dietary fibre is generally divided into 2 types: soluble and insoluble 

                                 

Soluble fibre dissolves in water and forms a gel in the intestine; this slows down the digestion and absorption of other carbohydrates, helping to maintain steady blood sugar levels.  Soluble fibre also helps to reduce your cholesterol levels by binding with cholesterol in your digestive system and preventing it from being absorbed into your blood stream.  This is why high fibre foods can help reduce your risk of developing heart disease.  Foods high in soluble fibre include fruits such as apples, pears, plums, apricots, banana, oranges, prunes, mangoes and strawberries, vegetables such as beans, carrots and broccoli, oats, barley, flax seeds (linseeds) and pulses such as lentils and chickpeas.

Insoluble fibre helps to improve your bowel movements by absorbing water in your colon and drawing food particles together.  This helps to increase the bulk, softness and frequency of stools which helps to prevent bowel complaints like constipation, diverticular disease and haemorrhoids (piles).    It also means waste products (which may be harmful to you) spend less time in your colon so have less time to cause damage.  It is this action which is thought to help protect you from colon cancer.   Foods high in insoluble fibre include wholemeal flour and bread, wholegrain breakfast cereals, bran, brown rice, wholemeal pasta, grains, pulses and some fruits such as apples, plums and fruits with edible seeds like strawberries and blackberries, and vegetables such as parsnip, carrot, sprouts and peas.

Because insoluble fibre acts like a sponge and absorbs water, if you are dehydrated it can harden your stools, making them hard to pass i.e. it can make you constipated.  So if you are eating lots of fibre you need to make sure you are drinking plenty of water (1.5 -2 litres per day)

Fibre & Weight Management

Unlike other carbohydrates fibre provides little or no calories.  This means that high fibre foods are generally lower in calories than other foods, making them ideal for people trying to lose weight.  Other ways they can aid weight loss are that; foods high in fibre generally take longer to chew; this automatically slows down the speed at which you eat, giving your brain time to recognise when you are full, meaning you are less likely to overeat.  Because fibre acts like a sponge and absorbs water, in means high fibre foods swell in your stomach helping to fill you up.  Fibre also stays in your stomach for longer because it is so hard to digest and this helps to keep you feeling full for longer, hence you’re less likely to snack in between meals.  Furthermore, most fibre-rich foods are also low in fat and packed full of vitamins and minerals.