Spaghetti Bolognese

One of the dishes I miss most since replacing grains with vegetables is Spaghetti Bolognese.

I do not miss how the processed, high-carb pasta overrode my hunger signals, causing lethargy, bloating, and unhealthy blood sugar and cholesterol levels.

A few years ago I found the perfect substitute for highly-refined pasta products that are packaged with enough preservatives and chemicals to allow for a nearly infinite shelf-life…

A spaghetti squash!

Below is my adapted recipe for an all-natural version of Spaghetti Bolognese:

1.) Select your favorite ingredients for the tomato sauce. I like onions, carrots, garlic, mushrooms and two cans of tomatoes – one crushed and one diced.

2.) Empty the jars of tomato sauce into the largest pot you own and turn the heat to medium-low (if it starts to bubble and splatter, turn it down a little).

3.) Chop up veggies to your liking and stir into tomato sauce. Add herbs & spices to taste.

4.) Add ground beef, pork, or preferred protein source (local and naturally fed is optimal). Cover and let sit on low heat. Stir every 5-10 minutes to break up meat and ensure equal cooking.

5.) Heat oven to 350 F. Cut spaghetti squash in half, length-wise, and scrape all the seeds out (you can throw these out, add them to the sauce, or toast them in the oven with spices).

6.) Place both halves, cut side down, on a baking sheet and place in oven. Start checking the texture of the squash after 25 minutes. The shorter they cook, the more the final result will resemble al dente spaghetti.

7.) Remove squash from oven and drag a fork along the inside to create spaghetti strands. Continue to cut/scoop the spaghetti onto a plate or bowl. One squash can make 3-5 large plates of spaghetti.

8.) Check the Bolognese sauce to see if it is done to your liking. You may also want to add butter or heavy cream to reduce the acidity of the sauce and bump up the nutrient density.

9.) Pour your sauce on top of your spaghetti and enjoy!

Spaghetti

I love this recipe because it allows me to enjoy one of my favorite childhood dishes without any of the negative effects on my health or body composition. Also, there isn’t much preparation involved, just time spent checking how the sauce and squash are cooking.

Keep in mind that you will need to experiment with different cook times to find out how soft or hard you like the spaghetti strands. I’ve always been a fan of a slight crunch, although cooking for longer may provide the softer texture some people prefer. Just be patient and give this recipe a few tries before giving up and returning to the less-nutritious packaged options.

For the sake of comparison:

One-cup of whole-wheat spaghetti has about 200 calories, with over 30 grams of refined carbs. It contains a significant amount of manganese and selenium.

One-cup of spaghetti squash has about 40 calories, with less than 10 grams of natural carbs. It is higher in Vitamin A, C, K, B, Calcium, and Potassium.

I hope this recipe helps provide a healthier alternative to the beloved American-Italian dish!
Enjoy!

Pizza In A Bowl

This week I’ll pass along one of my favorite “weekend recipes”. I call it that because, as you’ll see, it contains some indulgences that I wouldn’t recommend people eat on a daily basis. However, when compared with the original dish this is based upon, it is far healthier and can be a perfectly safe meal to consume.

Growing up, my favorite day of the week was Friday’s. On this night, my family would order pizza and I’d get an entire large pepperoni pizza and finish it all in about 15 minutes.

My biggest fear before eliminating grains was that I would miss pizza. But, after 30 days without bread substances, I ordered a pizza and, after one slice, ended up eating the toppings off the pizza and throwing out the crust because of its cardboard-/sponge-like consistency. Sure, it is salty and garlicky, but compared to the tomato sauce, cheese, and toppings, it added nothing to the flavor.

Finally, after 2 years of grain-free living, I realized that, as a kid, the bread was merely a delivery medium for the best part of the meal. Whether it’s pizza crust, topped with cheese and sauce, or pasta topped with Bolognese sauce…it was never the grains my body craved, but the salt, fat, and protein (again, all things that are necessary for life…particularly for a growing boy).

So, without further ado, I give you, “Pizza in a Bowl”:

1.)    Pour half a cup of unsalted, pure tomato sauce into a saucepan and turn stove on low

2.)    Put a few tablespoons of butter into a frying pan and place over medium heat

3.)    Place desired amount of ground beef into frying pan and chop into small pieces with a spatula as it browns

4.)    Once the meat is sizzling, chop up mushrooms, olives, onions, garlic, and whatever other topping you enjoy most, and toss into frying pan

5.)    Keep stirring the toppings around as you add your favorite seasonings to the tomato sauce

6.)    Once the beef is cooked, pour everything into the saucepan and stir for a few minutes

7.)    Turn off the stove and pour your sauce and toppings into a bowl

8.)    Shred your favorite cheese on top (if you tolerate dairy)

9.)    Enjoy!

You can try experimenting with your own favorite ingredients, or the ratios of each of these inputs. I tend to use more beef and the result is closer to chili, but still amazing!

I mentioned that this is a good meal to indulge with…that depends on the ingredients you include. I usually slice up some dry salami or pepperoni if I can find relatively healthy options. This can be difficult between the use of nitrites, nitrates, or corn syrup to preserve the meat and enhance the flavor. Also, the incorporation of cheese will greatly increase the calorie content so beware!

As with all the recipes I post on here, keep in mind that all the beef and dairy should be 100% grass-fed and the vegetables and other ingredients are ideally locally and naturally grown.

That last note is important to mention because, believe it or not, grass-fed beef is actually leaner and less inflammatory for the body than most white meat (such as chicken, turkey, or pork).

Typing up this recipe makes me realize that I need to do some posts on dairy, nutritional comparisons of red and white meats, as well as the use of nitrites and other preservatives that may be found in prepared meats. But, I’ll save those topics for another time.

Let me know if you enjoyed this healthy alternative to typical pizza and what your favorite ingredients are! See you all next week!