Bolognese sauce is a tasty, high protein option to re-fuel after a workout. It can take time to prepare though, so try this speedy version that packs in all the flavour in half the time.
If you do have a bit of extra time, why not batch cook more than you need so you have an instant dinner to hand when you really need it. Depending on your knife stills, using a processor or mini chopper will make light work of the vegetables and speed up the recipe. If you don’t have one, you could also grate the veg to speed up the cooking time.
Bolognese sauce is a tasty, high protein option to re-fuel after a workout
For the spaghetti, it’s your choice whether to go with traditional pasta, or why not experiment with some spiralised vegetables to up the nutrient density and reduce the carbs.
|Ingredients (serves 2-3)
|1 large onion, peeled
|1 large carrot, peeled
|1 stick celery, peeled to remove string
|Fresh thyme, about 1 tsp leaves
|Large clove garlic (or 2 small), peeled
|100ml water or chicken stock
|2 tbsp sundried tomato paste
|1 tsp tamari (or soya) sauce
|400g beef mince, ideally organic and grass-fed
|Knob of butter or ghee
|Grated cheese and fresh herbs to serve
To save time, ideally whizz up the onions, carrots, celery and garlic in a processor or mini chopper until finely chopped, or you can grate them. Melt the butter in a large saucepan or sauté pan, and add the vegetables, leaving them to sweat and soften for 5-10 minutes. Then push them to one side, and add the mince, stirring to break it up and let it cook until brown all over.
Mix through with the vegetables, and season with a grind of sea salt and black pepper. Add the thyme leaves, tomato passata, water/stock, sundried tomato paste and tamari, and then stir it all together well. Leave to simmer for as long as you’ve got but at least ten minutes. Serve with spaghetti – either regular pasta or get creative with the spiraliser for extra nutrients.
Top with grated cheese if you like and a sprinkle of fresh herbs.
If you’d like to make a batch of meals, simply double the quantities if serving more people or making extra portions for another day!