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Food & Drink This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier

10:41  10 march  2018
10:41  10 march  2018 Source:   chatelaine.com

The Surprising Ingredient to Make Your Pancakes Fluffier

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Registered dietitian Emily Kichler offers this simple tip for including more pulses in your diet.

Registered dietitian Emily Kichler offers this simple tip for including more pulses in your diet.

substitute lentils for ground beef (shown, lentil bolognese)© Used with permission of / © Rogers Media Inc. 2018. substitute lentils for ground beef (shown, lentil bolognese)

Making nutritious choices doesn’t mean overhauling your diet, eliminating all your favourite foods, or eating foods you don’t enjoy. Small, simple swaps can contribute to healthier eating and won’t leave you feeling deprived.

In an ideal world, everyone would eat more pulses (a part of the legume family that includes lentils, chickpeas, dried beans and dried peas) because of their link to a decreased risk of Type 2 diabetes, obesity, some cancers and cardiovascular disease. The challenge is, many people don’t know how to prepare them and don’t have a stable of go-to recipes that use them. But including pulses in your diet is easier than you think.

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This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier . Gradually add milk, whisking constantly, then add salt. Increase heat to medium and continue cooking, stirring frequently, until sauce thickens, 4 to 5 more min.

This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier . UP NEXT . It’s time to swap out those crushed canned tomatoes . Even in a time crunch, making homemade tomato sauce is a pretty easy task (not that anyone you’re cooking for needs to know that).

The swap

To boost fibre and nutrients in a hearty Bolognese, without sacrificing any of the comfort, try replacing half the ground beef in your spaghetti sauce with lentils — the resulting sauce is rich and flavourful from the beef, while the lentils add body but otherwise go largely unnoticed.

Why use lentils instead of beef?

Lentils provide protein, are very high in fibre, low in fat, and are packed with nutrients like iron, magnesium, calcium, zinc and folate. Women need about 25 grams of fibre per day, but most don’t come close to that target. One cup of cooked lentils provides about 10 grams, including both soluble and insoluble fibre.

Insoluble fibre keeps you regular, prevents constipation and decreases the risk of colon cancer. But it’s the soluble fibre in lentils that makes them a powerhouse for heart health, because it lowers LDL (or “lousy” cholesterol), which reduces the risk of heart attack and stroke. Replacing some beef with lentils also reduces the saturated fat content, which can help lower cholesterol.

Broccoli and Cauliflower Casserole with Cracked Wheat Topping

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This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier . 9. Pasta or pizza topping Sprinkle nutritional yeast right onto your classic spaghetti with marinara sauce or homemade Tuscan pizza, or pulse 1/2 cup nutritional yeast in a food processor with 1/3 cup toasted

Registered dietitian Emily Kichler offers this simple tip for including more pulses in your diet.

As a source of complex carbohydrates, lentils are low on the glycemic index, meaning that as they’re digested, they cause a lower, slower rise in blood sugars than simple carbohydrates. This can help control appetite by making you feel full longer, and is helpful in managing blood glucose levels.

Ground beef is also an excellent source of protein, iron, zinc and vitamin B12, but meat is something Canadians typically over-consume.

How to do it

Use 225 grams of ground meat instead of the typical 450 grams in your favourite recipe for meat sauce. Add 1 cup of dry lentils plus 2 cups broth or water when the tomatoes/tomato sauce are added to the pot, then simmer until the lentils are tender, about 20 to 25 minutes. Red lentils work well because they break down as they cook and thicken the sauce, but brown or green lentils could also work.

Need a recipe? Give my simple bolognese a try; it comes together in under 45 minutes!

Got beef? Try this Beef and Squash Fried Rice recipe

  Got beef? Try this Beef and Squash Fried Rice recipe Beef and Squash Fried Rice2 cups (280 g) diced butternut squash 2 tbsp (30 ml) olive oil1 cup (250 ml) chicken broth 1 lb (450 g) lean ground beef1/2 tsp ground turmeric1/4 tsp curry powder2 cloves garlic, chopped2 tbsp (30 ml) soy sauce4 cups (600 g) cooked basmati rice, at room temperature (see note)2 green onions, chopped1 lime, cut into wedgesIn a non-stick skillet over high heat, brown diced squash in half of the oil (1 tbsp/15 ml) for 5 minutes. Add half of the broth (1/2 cup/125 ml) and continue cooking until broth has been completely absorbed. Set squash aside on a plate.

Registered dietitian Emily Kichler offers this simple tip for including more pulses in your diet.

This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier . Its texture is similar to meat, and it can take on a variety of different flavours depending on what ingredients it’s prepared with.

Lentil and Beef Spaghetti Bolognese

Serves: 6

Prep: 15 min; total: 40 min

2 tbsp olive oil

1 onion, chopped

1 carrot, chopped

3 garlic cloves, minced

225 g lean ground beef

¼ cup tomato paste

2 tbsp dried Italian seasoning blend

1/2 tsp salt

650-mL jar tomato sauce

2 cups no-salt added vegetable or beef broth (or water)

1 cup dry red lentils

250 g spaghetti, or other pasta (try whole wheat)

1. Heat oil in a large pot over medium. Add onion, carrot and garlic and cook until softened, 5 min. Increase heat to high and add beef. Cook, breaking up with a wooden spoon, until browned, 4 to 5 min.

2. Stir in tomato paste, herbs and salt and cook 2 min. Stir in tomato sauce, broth and lentils and bring to a boil. Reduce heat to medium-low and simmer, stirring occasionally, until lentils are soft, about 20 min.

3. Meanwhile, cook pasta in a large pot of salted boiling water following package directions. Serve sauce over pasta, topped with freshly grated parmesan cheese.

Kitchen Tips: Ground beef is usually sold in 450g packages, so make a double batch and freeze in individual portions for quick meals on busy nights, or check out some of our other favourite meals using this weeknight warrior.

To make your own Italian seasoning, combine ½ tbsp each dried oregano, thyme, rosemary and basil.

Rescue Me! My Sauce Is Too Salty .
We've all experienced that dreadful moment when all you can taste in a sauce is salt. Whether you reduced the sauce to a thick sludge or went a little salt happy toward the end of cooking, try to fix it with these tips before you nix it. The antidote depends on the nature of the sauce: for French cream- or butter-based sauces, add more cream or a little brown sugar to neutralize the salt. With tomato-based sauces, brown sugar creates a sweet counterpoint. And for a lighter sauce, such as an herb-based one, squeeze in a little lemon; its acidity will help to balance out the saltiness. Related: Make Marcella Hazan's Iconic Tomato Sauce Tonight The same goes for the state of the sauce, too. If a sauce has been reduced too much, then dilute it (and its sodium level) with unseasoned stock. Adding wine is another option, although it's a little tricky; if the alcohol does not cook out entirely, then the sauce will become bitter. If you choose to add wine, then be prepared to simmer the sauce for a while until the alcohol burns off.

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