Sections:
Easy, Healthy Spaghetti Bolognese Recipe: Ingredients & Method
Notes & suggestions
Explaining Why I Cook It How I Do!
We all hate how long introductions to recipes can be so let me keep it simple:
I have intolerances to gluten, lactose, garlic, chilli, onion and pepper, so I make all my sauces and meals from scratch
I also highly value my health because of the health struggles I had, so most of my recipes are healthier than store bought meals
The substitutions for ingredients in this meal will be posted below the recipe
I intend to post more recipes online so that when I am postpartum, if I need loved ones to cook for me, they can do it without fear of poisoning me
I include the brands and names for those who are also coeliac, lactose intolerant and semi-FODMAP-intolerant. You do not have to use these brands if you don't want to!
Most of my ingredients are organic, as per personal preference.
Rule with me recipes: do it however you want! There are no rules here.
If you have any questions, don't hesitate to contact me!
GET COOKING: SPAG BOL
Serves 4
Ingredients
500g Grass-fed regular Mince
GF Spaghetti
1 large carrot (or equivalent), finely grated
1 small zucchini (or equivalent), finely grated
1 tbsp freshly grated ginger
1/2 red capsicum, chopped
1/2 a can of plain diced tomatoes
(garnish) Cheese of your choice to garnish
(optional) champignons
Sauce
1 Massel 7's Beef Stock Cube
3 heaped large spoonful's of plain Tomato Paste
1/2 tbsp of Massel's Italian Herbs
1 tbsp of Apple Cider Vinegar
2 tsp of Honey
a sprinkle of Iodised Salt
Method
Place the mince in a pan on medium-high heat.
Grate the carrot, zucchini, ginger and chop the capsicum.
Once mince is predominantly browned, lower heat to medium. Add vegetables and diced tomatoes.
Crumble the stock cube into the food and add the tomato paste and Italian herbs. Stir. Next, add the apple cider vinegar, honey and iodised salt and stir.
Let it sit on a low-medium heat until the capsicum can be gently pushed with a spatula without crunching.
Pop your boiling water on, lid on and cook the spaghetti if you haven't already.
Serve and sprinkle some cheese atop your plate. Et voila!
Notes
Avoid using a lid on your pan, unless you want runny spag bol!
Iodised salt is much saltier and stronger than regular salt, which is why I use it in cooking. A little goes a long way, so if you are using this for the first time, go lightly!
I use Apple Cider Vinegar as a way of giving depth to all my meals, because I cannot eat garlic and onion. If you can eat those two, go ahead and use them instead, but I encourage you to try the meal at least once the way that I eat it!
If you want to be extra healthy, you can omit the honey!
I like adding vegetables grated to my meals even if it's not traditional because it's a way of getting minerals and vitamins in easily every day.
I add ginger to give my meals a bit of a kick, seeing as I can't eat pepper. It's also great for your immune system so bonus!
Again, all the specifics of ingredients are guidelines, not rules. Use whatever you want! Common substitutions are listed below.
You can create the sauce separately and add later if you wish, however I just chuck all the ingredients in one at a time and stir. Remember my rule: do whatever you want!
I'm estimating the measurements, as I just know how much is needed automatically for all my recipes based off repeatedly cooking them!
Substitutions:
Obviously if you don't need Gluten Free, Lactose Free or Low-Fodmap and don't care for organics, use whatever you already have or use regularly!
Apple Cider Vinegar: you can substitute with lemon for the same fullness in cooking, or rice wine vinegar. Use the same amount.
Honey: if you are happy to sacrifice on health, you can use sugar in the same amount.
Stock cubes: if you don't have any beef, use any other stock and you'll be fine. If you have no stock, simply use a tbsp of salt.
Italian Herbs: even just one Italian herb will do the job, such as Oregano.
Ash xx
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