Monday Meal 7: Spaghetti Bolognese

This week I faced making a Bolognese, mainly because I was talking to my brother Sean about what he puts in his to make it taste better. He puts in marmite, you might think that that would be the worst thing to put in. I was curious so wanted to try it. And low and behold it tasted great. You might have tried chocolate or red wine which is a favourite for many. However, if you wanted to change it up a little add a bit of marmite. It will act similar to a stock cube and will add so much extra taste. It won’t taste like your marmite on toast. you either love that or hate it depending on your own preference. But in this instance, you will like this way of using up the marmite that’s been in the back of the cupboard for a year. For your information, this dish is very healthy and can be made in a number of different ways so be creative.

Ingredients to buy

• 500g 5% minced beef or alternatively red lentils (I add both sometimes)
• 1 large onion
• 3 medium carrots
• 3 garlic cloves
• 1 red pepper
• olive oil
• 200m of red wine or 2 tsp of marmite
• 2 x 400g passata
• Dried spaghetti or linguine
• Parmesan cheese

Recipe for the dish

1. Dice the onion and garlic gloves and fry them off in the pan with some olive oil, once golden keep warm on a low heat.
2. Cute the carrots up small to add in with the onions. Put the heat up gradually
3. Cut the red pepper up and add to the mix
4. Allow to cook for 10 minute on a medium heat.
5. Add the passata mix to the frying pan and keep on a low heat (simmering)
6. Once this has been on the hob for 5 minute, it is time to add the marmite or red wine to the mix.
7. In a separate frying pan, fry off the 500g of minced beef
8. Add to the mixture when cooked
9. Add salt and pepper to taste.
10. Place the spaghetti in a pot of boiling water for 12 minutes until cooked.
11. Place the spaghetti on a plate (once drained through hot water). Add the ragu on top and shave some parmesan cheese on top.

Personal trainers note:

You will like making this Bolognese dish, set aside some time in the evening and enjoy making it with your family or friends. You can invite people over and really have a great time without having to go out. It may take some effort from all of you, but if you make it together it can be done and ready within the hour. As an Ascot personal trainer, I make this dish when I have a busy day the next day. It makes enough for lunch the next day. It also provides me with enough of the right micro and macro nutrients to work through the day. You could do this too.