10 TOP MEALS FOR DISTANCE RUNNERS
No.10 Beef Bolognese
Overview of Beef Bolognese
Beef Bolognese is a
simple, delicious meal that delivers -protein, and or course carbohydrates.
Lean beef provides
a quality source of complete protein, essential for building and repairing
Lean beef, as the
name suggests, is lower in fat than regular mince which is great for reducing
saturated fat levels. It also provides a rich source ofiron -
great for runners as iron deficiency can lead to fatigue.
Wholegrain pasta is
a great source of carbohydrate essential for fuelling the body, which can help
stock glycogen levels pre-race and replenish glycogen levels post-race.
has many other benefits over refined wheat pasta, it is higher in fibre and has
additional B vitamins which are crucial for energy metabolism (energy
Beef Bolognese is a
great way to add extra veggies into you meal and the benefits are plentiful.
They are packed full of vitamins and minerals essential for everyday health and
wellbeing. Such as sweet potato and carrot which can provide a rich source of
vitamin A in the form of beta-carotene which is a powerful antioxidant
(oxidation within the body can start a chain reaction leading to cell damage). Cooked tomatoes are the best source of the lycopene delivering more antioxidant power.
Fresh herbs are
also a rich source of antioxidants (are best added to your meal at the end of cooking
or topped as a garnish) and can help provide anti-inflammatory properties.
A nutritious meal
with good balance of carbohydrate and protein after a strenuous race can help
repair muscle damage and then replenish glycogen levels.
Beef Bolognese Serves 4-5
2 teaspoons olive oil ·
400g extra-lean beef mince ·
1 large brown onion, finely chopped ·
2 garlic cloves, crushed ·
1 large carrot, grated · 1 large zucchini, grated ·
½ medium sweet potato, grated ·
1 celery stalk, trimmed, finely chopped ·
70g tomato paste ·
2 x 400g cans crushed tomatoes ·
350g Wholegrain spaghetti pasta (or pasta of choice) ·
handful of parsley leave, chopped ·
fresh oregano leaves, to serve ·
Parmesan cheese, to serve
1 Heat oil in
a large pan over medium-high heat. Add onion, celery and garlic sauté for
2 Add mince
and using a wooden spoon, break up the mince and cook until brown.
3 Add tomato
paste, carrot, sweet potato and zucchini. Cook, stirring, for 2-3 minutes then
add crushed tomato. Bring to the boil then reduce heat to medium-low. Simmer
for 15-20 minutes.
cook pasta in a large saucepan of boiling, salted water, stirring occasionally
for 10-15 minutes or until tender. Drain.
5 Add chopped
parsley to sauce, season to taste then add pasta, toss then serve garnished with
oregano leave and parmesan (if desired).
Short on time? Dineamic offers a home style Beef Bolognese, made with
quality lean beef, is 97% fat free, packed with nutrients and contains no
preservatives. Visit dineamic.com.au to order online. Click here http://www.dineamic.com.au/product/mains/beef-bolognese-500g/