Healthy Hundred

Carlos wanted to make healthy meals for his family, but he often found himself short on time at the end of the day. He’d read about the benefits of fibre for digestion, energy, and overall health, but wasn’t sure how to increase it in his meals easily. Then, one day, he discovered a simple trick: just add frozen spinach and chickpeas or butter beans to his sauces and stews. Suddenly, his classic recipes could be transformed into nutritious, fibre-packed dishes without losing any of the flavours his family loved and in fact they could be enriched by new flavours.

Take, for example, his beloved spaghetti Bolognese. By adding a handful of frozen spinach and a can of chickpeas to the sauce, he could turn it into what he now calls “Green Power Bolognese.” This small change not only boosted the fibre but also added vitamins and minerals, making it a wholesome meal that his family enjoyed as much as the original.

Green Power Bolognese Recipe Alteration

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 500g minced beef
• 1 can (400g) crushed tomatoes
• 150g (3 frozen blocks) frozen spinach
• 1 can (400g) chickpeas, drained and rinsed
• 1 tsp oregano (or other herbs)
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pan over medium heat. Add the onion and garlic, sautéing until soft.
2. Add the minced beef and cook until browned.
3. Pour in the crushed tomatoes, seasoning, salt, and pepper. Stir well and bring to boil.
4. Add the frozen spinach and chickpeas, stirring them into the sauce.
5. Let it simmer for 25-30 minutes until the spinach is fully thawed and the sauce has thickened and flavours matured.

Serve Green Power Bolognese over spaghetti, or your favourite pasta alternative. With just two extra ingredients, you have boosted fibre and flavour.