This week’s recipe is a family favourite and delicious…one which I have launched as a convenient ready meal on www.thegoodfarm.shop.
For the longest time 'healthy' food has been represented by mung beans, kale smoothies and quinoa bowls. They all have their place but old classic dishes like bolognese, stews and curries can be incredibly health-promoting too...yet we rarely think in these terms. Take this humble mince dish for instance, it has no processed ingredients, good quality beef, gelatine, collagen, veggies, salt and all the minerals, nutrients, and vitamins attached to these ingredients. Protein is a strong driver for satiety, reducing the need to eat as often (reducing the risk of weight accumulation) which is important in weight management but also prioritising protein with each meal will ensure daily targets are met for optimal health. Worth pointing out that the RDI for protein in widely accepted as being too low (0.8g/kg/body mass) - being the threshold to keep you and I out of hospital but perhaps a healthier intake to support optimal health should be in the region of 1.2g/kg body mass (minimum) and more if you're training, up to 2g/kg/body mass and higher.
So something humble as this bolognese dish ticks a fair few boxes without being heralded as a 'healthy dish'
1kg Beef mince
1 onion - chopped
2 celery stalks - chopped
2 carrots - chopped
6 garlic - chopped
3 tbs olive oil
500mls beef broth
400g tinned tomatoes
1 tbs oregano
2 tsp basil
1/2 cup fresh basil leaves
- Remove the mince fridge 20 minutes from cooking
- In a large fry pan or saucepan heat the olive oil on medium heat
- Add the onion, celery, carrots and garlic and lightly sauté for 10 minutes
- Add the herbs and stir before adding the mince and turning the heat upon slightly to quickly brown the meat
- Once browned, add the passata, tinned tomatoes and broth. Stir.
- Season, bring to the boil before knocking back to a simmer and cooking for 30 minutes. Cook for longer if necessary until it reaches desired consistency
- Remove from the heat, season and add some fresh basil leaves