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Health Smart Bolognese Sauce


Classic Bolognese sauce is meat based, usually with chopped or ground beef, pork, veal,

chicken liver, ham or sausage (mixed meat with herbs and spices). The tomato paste is made

from tomatoes with milk added and simmered for 5-6 hour to create a thick pasty sauce. It is

served with different types of pasta. The Italians prefer to stir the sauce into the pasta rather

than serving the ‘ragu’ on top.


Other vegetables in season are sometimes added like zucchini, mushrooms, olives, capers,

etc. My recommendation: add as much vegetables that the consumers like: greens like spinach,

kale, arugula, leeks, etc. It is finished with sprinkling of Parmesan cheese.


Ingredients


2 tbsp EVOO

3 whole carrots, small dice

3 celery stalks, small dice

1 large onion, small dice

2 tsp garlic, minced

2 cups fresh baby spinach or 1 cup frozen ( please organic only)

1 cup fresh mushrooms, chopped

1 cup sweet bell peppers, chopped

1 small can tomato paste or 1 15 oz can tomatoes or 2 cups fresh tomatoes, diced

1 cup coconut or almond milk

2 tsp Mediteranean Peachy herbs

1 tbsp brown sugar or honey

1⁄2 cup red wine (optional)

Salt and pepper to taste

Parmesan cheese


Serve with your favorite pasta or spaghetti squash. Use for pizza topping, lazagna sauce, on

chicken or eggplant Parmesan.


Directions


Heat oil in a large deep skillet. Add onions, garlic, carrots and celery.

Cook on medium low heat, covered for 5-6 minutes.

Add tomotoes, milk, herbs and spinach.

Season with salt, pepper and brown sugar.

Cover, let simmer on low for 20 minutes.


Nutrition Information per serving with 4 oz pasta:

310 Kcal, 13.8 g Protein, 48 g Carbohydrates, 8 g Fiber, 7.6 g Fat , 847 mg Sodium





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