Most canned pasta sauces are full of sugar and salt, but not this homemade bolognese sauce. Make this healthier version at home and pair with whole wheat pasta sauce or spaghetti sauce. This sauce is really easy to make and also freezes beautifully if you’d like to freeze half the recipe and have some on hand for those nights where you just don’t have time to cook.
Health Benefits:
- Controlled Ingredients: When you make your own pasta sauce at home, you have complete control over the ingredients that go into it. Unlike many store-bought varieties, which often contain high levels of sugar, sodium, and preservatives, homemade bolognese sauce allows you to use fresh, wholesome ingredients. This means you can avoid unnecessary additives and customize the sauce to suit your dietary preferences and nutritional goals.
- Reduced Sugar Content: Many commercial pasta sauces are loaded with added sugars to enhance flavor and prolong shelf life. By making your own homemade bolognese sauce, you can significantly reduce or even eliminate the need for added sugars. Instead, you can rely on the natural sweetness of ripe tomatoes and other vegetables, herbs, and spices to create a deliciously flavorful sauce without the excess sugar. This can help support better blood sugar control and reduce the risk of dental issues and other health problems associated with high sugar intake.
- Lower Sodium Levels: Store-bought pasta sauces are notorious for their high sodium content, which can contribute to hypertension (high blood pressure) and other cardiovascular issues when consumed in excess. By preparing your own homemade bolognese sauce at home, you can control the amount of salt added to the recipe or even opt for salt-free seasoning alternatives. This allows you to enjoy the rich flavors of the sauce without the need for excessive sodium, promoting heart health and overall well-being.
- Increased Nutrient Density: Homemade pasta sauce made from fresh ingredients is inherently more nutrient-dense compared to canned or pre-packaged varieties. Tomatoes, the main ingredient in many pasta sauces, are rich in vitamins, minerals, and antioxidants such as vitamin C, potassium, and lycopene. Lycopene, in particular, has been linked to a reduced risk of certain cancers and may help protect against heart disease. By incorporating other vegetables and herbs into your homemade sauce, such as onions, garlic, bell peppers, and basil, you can further boost its nutritional value and flavor profile.
- Enhanced Flavor and Freshness: When you make pasta sauce from scratch, you can savor the natural flavors of the ingredients without the artificial taste often associated with processed foods. Fresh tomatoes, herbs, and aromatics impart a vibrant, authentic taste to the sauce that simply can’t be replicated by store-bought alternatives. Additionally, homemade sauce can be tailored to your personal preferences, allowing you to adjust the seasonings and ingredients to create a sauce that’s perfectly suited to your taste buds.
- Versatility and Customization: Making your own pasta sauce opens up a world of culinary possibilities, allowing you to experiment with different ingredients and flavors to suit your mood and dietary needs. Whether you prefer a classic marinara sauce, a creamy Alfredo sauce, or a spicy arrabbiata sauce, the options are endless when you’re cooking from scratch. You can also easily adapt the recipe to accommodate dietary restrictions or preferences, such as vegan, gluten-free, or low-carb diets, ensuring that everyone at the table can enjoy a delicious and satisfying meal.
Making your own homemade bolognese sauce at home offers numerous health benefits, including reduced sugar and sodium intake, increased nutrient density, and enhanced flavor and freshness. By taking control of the ingredients and preparation process, you can enjoy a healthier, more wholesome alternative to store-bought sauces while unleashing your culinary creativity in the kitchen.
Ingredients:
| Onions, small, diced | 1 each | 1 each |
| Garlic cloves, minced | 5 each | 5 each |
| Mushrooms, sliced | 1 cups | 250 mL |
| Zucchini, medium, chopped | 1 each | 1 each |
| Peppers, diced | 1 each | 1 each |
| Olive oil | 2 Tbsp | 30 mL |
| Ground beef | 2 ½ cups | 600 g |
| Diced tomatoes, low sodium, canned, 796 mL | 1 each | 1 each |
| Tomato paste, canned, 156 mL | 1 each | 1 each |
| Sugar | 1 Tbsp | 15 mL |
| Black pepper | 1 tsp | 5 mL |
| Dried oregano | 2 Tbsp | 30 mL |
| Dried thyme | 1 Tbsp | 15 mL |
| Dried basil | 2 Tbsp | 30 mL |
| Chili powder | 1 tsp | 5 mL |
| Dried parsley | 1 tsp | 5 mL |
| Salt | ¼ tsp | 1 mL |
Directions:
- In a frying pan over medium-high heat, brown the ground beef in 1 Tbsp of olive oil.
- In a large stock pot, add the remaining olive oil the vegetables. Sauté until tender, about 5-10 minutes.
- Once the beef has browned, add to the stock pot. Add the remainder of the ingredients to the stock pot.
- Simmer on low heat for 15-20 minutes.
Makes 8 servings (273 g /serving). 1 serving = 1 cup
recipe courtesy of nutritionrx.ca
