Calories: 800 kcal (or 539kcal)
Macros: 59g Protein, 56g Carb & 41g Fat
Pasta is great – I love Italian food. However, it’s incredibly calorific, and if you prefer to avoid wheat/gluten due to any form of interference, then finding a substitution could allow you to enjoy a similar experience. That’s exactly what this meal is – a very similar dinner experience to a traditional Span Bol, but instead with a more nutrient rich low-carb alternative in spiralized Butternut Squash. There’s a little more bite than al dente pasta, but beyond that it’s very similar. You feel less bloated afterwards, and generally feel healthier. Can’t go wrong with Spaghetti Bolognese! A really tasty and healthy meal. For a smaller portion, drop to half a pack of Butternut Squash Spaghetti, 150g Beef Mince and ⅓ carton of Passata, and save 261 calories.
- Butternut Squash Spaghetti – 250g (pre-spiralized from a most supermarkets)
- Lean Beef Mince – 250g (drain any excess fat)
- Rice Bran Oil – 2x tablespoon
- Mushrooms – 3x medium
- Broccoli – 80g
- Garlic – 1x clove
- Italian Passata – ⅔ carton
- Diced Onions – 5x tablespoon
- Parmesan – 1x teaspoon
- Red Wine Vinegar – 2x tablespoon
- Add to flavour – Herbs & Seasoning –
- Salt, Black Pepper, Dried Basil & Dried Oregano, Ground Cloves
Butternut Squash is a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese. Also a great source of potassium (more than bananas), which support healthy heart, kidney, muscle and digestive function. Lean beef is a great source of protein and creatine, both very supportive to having developing and maintaining a lean physique. Then you have the indigestible fibre and prebiotic benefits for your guts microbiome, that come with mushrooms, garlic, onions and broccoli. Broccoli also brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
Lastly, for those who have Gluten sensitivity or intolerance, this is a great way to experience a a traditional food without all the downsides of consuming wheat. Most people would benefit from reducing gluten from their diets.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.