The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat Healthy Version
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Spaghetti, Bolognese style Sauce
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Heart Health, Cardiac Care Diets / Notes
When cooking to reverse or roll back coronary heart disease, make sure that the ingredients you use will yield the smallest possible quantity of LDL cholesterol - the bad cholesterol. The liver tends to produce more of the LDL cholesterol when you ingest saturated fats. For this reason, the healthy heart version of this recipe suggests to use ground soy instead of ground beef. Soy provides a complete protein / amino acids content, just like beef. However the fat or lipid profile is very different. Large and extensive scientific studies, like the one conducted by the Cornell and Oxford teams, show that in those populations who use such protein sources the rate of heart disease is less than 1 / 10th the western or American rate. In this version the quantity of oil used is kept to a minimum. A blend of Olive and Canola oil is suggested for a better lipid profile. A reduced or low-sodium tomato paste or cream of tomato is recommended. We used Campbell's in this recipe because it is fat-free and comes in a reduced-sodium version, it is also easy to find. For ground soy, ask for the Boca products section in your supermarket.
Try to choose a fat-free, and a reduced or low-sodium base
| Amount | Unit of Measure | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 3 | cups | Ground soy (the Boca brand is found in most supermarkets) | EXTRA LEAN ground beef | |
| 2 | 1 | can | Tomato paste or Campbell's condensed tomato soup (0% fat) | low-sodium, fat-free | |
| 3 | 1 | tsp | Oil, heartMonitron blend | 50% olive, 50% canola | |
| 4 | 1/4 | tsp | Ground pepper | coarse | |
| 5 | 2 | medium | Tomatoes | Ripe / Diced | Cut in cubes / or canned |
| 6 | 1/2 | tsp | Psyllium (Metamucil) or equivalent | Add fiber, absorbs cholesterol | |
| 7 | 1/2 | tsp | Oregano flakes | ||
| 8 | 1/4 | tsp | Ground allspice | ||
| 9 | 1/8 | tsp | Ground chili | ||
| 10 | 1 | tsp | No-Salt TM | a salt substitute | Check with your MD |
| 11 | 1 | Can | Red kidney beans | Canned or drained | Good for your Heart / Weight |
| 12 | 1 | tsp | Parsley | fresh or flakes | Add your favorite herbs |
| 13 | 400 | Grams | Spaghetti, WHOLE WHEAT | "Always whole grains", hM | |
| 14 | 2 | Whole | Onions | Finely Chopped | Green onions - 3/4 cup |
| 15 | 1/2 | Cup | Celery | Finely chopped | Diced green pepper |
| 16 | 1/2 | Clove | Garlic | Crushed | Optional |
| 17 | 1/2 | Cup | Green pepper | Chopped | |
| 18 | |||||
| 19 | |||||
| 20 |
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 368 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 16.0 | % of Calories |
| 53.1 | % of Calories |
| 31.9 | % of Calories |
WARNING !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !
Diabetes Care Diets / Notes
The diabetic diet version of this recipe differs from the heart version in the fact that some extra lean ground beef is used. However some ground soy was used since diabetics, like cardiacs, should also reduce the saturated fat content of a recipe. The other difference is that the overall vegetable and fiber content was increased to keep the desired profile. The high fiber content will help slow down the absorption of blood sugar. A natural form of psyllium (known as Metamucil) was used to slightly increase the fiber content.
Make sure you always use a whole wheat or pasta ( or whole grains )... in any pasta recipe. Keep the vegetable and fiber content high. The red kidney beans provide protein, fiber and the complex and "whole" type of carbohydrate. As for oil, we have used a blend of canola and olive oil to improve the lipid profile. Regarding the use of No-Salt TM or Nu-Salt TM salt substitutes for diabetics, check with your MD before using.
Make sure you always use a whole wheat or pasta ( or whole grains )... in any pasta recipe. Keep the vegetable and fiber content high. The red kidney beans provide protein, fiber and the complex and "whole" type of carbohydrate. As for oil, we have used a blend of canola and olive oil to improve the lipid profile. Regarding the use of No-Salt TM or Nu-Salt TM salt substitutes for diabetics, check with your MD before using.
Weight Loss and Management Diets / Notes
The heart healthy recipe version was used as a base. The ingredients list is the same with a few variations. The differences are pointed out in the next table. The carbohydrate content was reduced a little by reducing the amount of spaghetti. The oil content was kept low. Reducing the overall fat content to around 20 to 22% will favour weight loss. In order to procure a feeling of satiety, some shredded celery and carrots are used as extras. The cup of shredded celery and the 1/2 cup of shredded carrot do not go in the sauce, these are to be boiled with the spaghetti. They restore volume and slow down the absorption of carbohydrate. - Any suitable vegetable would do ( NOT a potato ! ) as long as it is low in carbohydrate and high in fiber.
Cooking Directions
1 - Spray a fine mist of oil at the bottom of a pot. Place the diced tomatoes, chopped onions and vegetables in the pot. Add the oil blend.
2 - Warm very gently.
3 - Add 1/4 cup of water and the spices.
4 - Bring to a boil, until the veggies are half done.
5 - Add the ground soy or the extra-lean ground beef.
6 - Add 1/4 cup of water and the tomato sauce or paste or reduced sodium cream of tomato
7 - Gently bring to a boil, stirring once in a while. (add water or tomato sauce if necessary )
8 - In a separate pot, bring the whole wheat spaghetti to a boil, until cooked to your liking.
8b - In the weight loss and management version, add the shredded celery and carrot to the water in which you boil the spaghetti.
9 - Drain the spaghetti and/or extra veggies, pour the sauce on top as with any such recipe.
2 - Warm very gently.
3 - Add 1/4 cup of water and the spices.
4 - Bring to a boil, until the veggies are half done.
5 - Add the ground soy or the extra-lean ground beef.
6 - Add 1/4 cup of water and the tomato sauce or paste or reduced sodium cream of tomato
7 - Gently bring to a boil, stirring once in a while. (add water or tomato sauce if necessary )
8 - In a separate pot, bring the whole wheat spaghetti to a boil, until cooked to your liking.
8b - In the weight loss and management version, add the shredded celery and carrot to the water in which you boil the spaghetti.
9 - Drain the spaghetti and/or extra veggies, pour the sauce on top as with any such recipe.
Cooking Variations
On your next trip to the store, you could visually scan the veggies counters and the frozen veggies freezers. Also scan the spices displays. You will be amazed at the sauce ideas that come to your mind. Do not be afraid of trying things. If you set your mind on it, you can create your own very healthy recipes and start cooking delicious and very nutritious variations of this spaghetti with Bolognese sauce.
An oil sprayer is very helpful in keeping a low fat content
The benefits of joining and becoming a member and be e-mailed every article or healthy recipe the very minute one is published.
Never mind the brand choose a whole wheat pasta, spaghetti, macaroni, lasagna or other
Spaghetti, Bolognese style Sauce
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The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat Healthy Recipe
Nutrition Facts summary :
The average common recipe yields 36.0% KCal from fat, 44.0% KCal from carbohydrate and 20.0% KCal from Protein
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Compared with average, common recipe :
for Heart Health Diets
| 368 | K Cal |
| 16.0 | % cal |
| 53.0 | % cal |
| 30.0 | % cal |
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
for Diabetes Diets
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Weight Loss - Management Diets
| 490 | K Cal |
| 33.0 | % cal |
| 41.0 | % cal |
| 26.0 | % cal |
| 377 | K Cal |
| 19.0 | % cal |
| 52.0 | % cal |
| 30.0 | % cal |
This recipe can be entered in and easily edited with: either Cook'n or MasterCook (recipe software with nutritional analysis and menu planning features)
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Serves 4 people
for Heart Health Diets Version
Ingredients List for this Recipe
for Heart Health Diets Version
Nutritional Analysis for this Recipe
| Food Exchanges | |
| Grain ( Starch ) | |
| Lean Meat | |
| Vegetable | |
| Fruit | |
| Non-Fat Milk | |
| Fat | |
| Carbohydrate | |
| Calcium | 151.0 | milligrams | 15.0 | % D. Value |
| Iron | 14.0 | mg | 80.0 | % |
| Zinc | 1.0 | mg | 2.0 | % |
| Vitamin C | 44.0 | mg | 73.0 | % |
| Vitamin A | 895.0 | i.u. | 18.0 | % |
| Vitamin B6 | 1.3 | mg | 63.0 | % |
| Vitamin B12 | 11.4 | micrograms | 190.0 | % |
| Vitamin B1 | 0.01 | mg | 9.0 | % |
| Riboflavin B2 | 1.1 | mg | 63.0 | % |
| Folacin | 75.0 | mcg | 19.0 | % |
| Niacin | 15.0 | mg | 77.0 | % |
| Total Fat | 7.0 | grams | 10.0 | % D. Value |
| Saturated fat | 1.0 | grams | 4.0 | % |
| MonoUnsaturated fat | 4.0 | grams | 16.0 | % |
| PolyUnsaturated fat | 2/0 | grams | 10.0 | % |
| Cholesterol | 0.0 | grams | 0.0 | % |
| Total Carbohydrate | 48.0 | grams | 16.0 | % |
| Dietary fiber | 13.0 | grams | 54.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 28.0 | grams | 56.0 | % |
| Sodium | 1004 | mg | 42.0 | % |
| Potassium | 1674 | mg | 48.0 | % |
The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat, High-Fiber Healthy Recipe
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| Amount | Unit of Measure | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 2 | cups | Ground soy (the Boca brand is found in most supermarkets) | EXTRA LEAN ground beef | |
| 2 | 1 | can | Tomato paste or Campbell's condensed tomato soup (0% fat) | low-sodium, fat-free | |
| 3 | 1 | tsp | Oil, heartMonitron blend | 50% olive, 50% canola | |
| 4 | 1/4 | tsp | Ground pepper | coarse | |
| 5 | 3 | medium | Tomatoes | Ripe / Diced | Cut in cubes / or canned |
| 6 | 1 | tsp | Psyllium (Metamucil) or equivalent | Add fiber, absorbs cholesterol | |
| 7 | 1/2 | tsp | Oregano flakes | ||
| 8 | 1/4 | tsp | Ground allspice | ||
| 9 | 1/8 | tsp | Ground chili | ||
| 10 | 1 | tsp | No-Salt TM | a salt substitute | Check with your MD |
| 11 | 1 | Can | Red kidney beans | Canned or drained | Good for your Heart / Weight |
| 12 | 1 | tsp | Parsley | fresh or flakes | Add your favorite herbs |
| 13 | 400 | Grams | Spaghetti, WHOLE WHEAT | "Always whole grains", hM | |
| 14 | 2 | Whole | Onions | Finely Chopped | Green onions - 3/4 cup |
| 15 | 1/2 | Cup | Celery | Finely chopped | Diced green pepper |
| 16 | 1/2 | Clove | Garlic | Crushed | Optional |
| 17 | 1 | Cup | Green pepper | Chopped | |
| 18 | 1 | Cuo | Extra lean ground beef | ||
| 19 | |||||
| 20 |
Spaghetti, Bolognese style Sauce
Serves 4 people
Diabetes Care Diets Version
Ingredients List for this Recipe
The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat, High-Fiber Healthy Recipe
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Heart Health
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Spaghetti, Bolognese style Sauce
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 490 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 33.0 | % of Calories |
| 41.1 | % of Calories |
| 26.0 | % of Calories |
WARNING !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !
| Food Exchanges | |
| Grain ( Starch ) | |
| Lean Meat | |
| Vegetable | |
| Fruit | |
| Non-Fat Milk | |
| Fat | |
| Carbohydrate | |
| Calcium | 133.0 | milligrams | 13.0 | % D. Value |
| Iron | 12.0 | mg | 66.0 | % |
| Zinc | 4.0 | mg | 4.0 | % |
| Vitamin C | 63.0 | mg | 104.0 | % |
| Vitamin A | 1489.0 | i.u. | 30.0 | % |
| Vitamin B6 | 1.3 | mg | 60.0 | % |
| Vitamin B12 | 8,8 | micrograms | 140.0 | % |
| Vitamin B1 | 1,1 | mg | 73.0 | % |
| Riboflavin B2 | 0.9 | mg | 55.0 | % |
| Folacin | 212.0 | mcg | 53.0 | % |
| Niacin | 14.0 | mg | 70.0 | % |
| Total Fat | 18.0 | grams | 28.0 | % D. Value |
| Saturated fat | 5.0 | grams | 24.0 | % |
| MonoUnsaturated fat | 10.0 | grams | 43.0 | % |
| PolyUnsaturated fat | 3.0 | grams | 13.0 | % |
| Cholesterol | 39.0 | grams | 13.0 | % |
| Total Carbohydrate | 50.0 | grams | 17.0 | % |
| Dietary fiber | 13.0 | grams | 52.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 33.0 | grams | 65.0 | % |
| Sodium | 860 | mg | 36.0 | % |
| Potassium | 1912 | mg | 55.0 | % |
Diabetes Care Diets Version
Nutritional Analysis for this Recipe
The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat, Low-Carb Healthy Recipe
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Heart Health
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Spaghetti, Bolognese style Sauce
Serves 4 people
DIFFERENCES from Heart Health Version :
360 grams whole-wheat spaghetti - for 4 people recipe, or 90 grams per person
2 tsp, Oil blend : 50% Canola, 50% Olive
1 Cup shredded celery
1/2 cup shredded carrot
360 grams whole-wheat spaghetti - for 4 people recipe, or 90 grams per person
2 tsp, Oil blend : 50% Canola, 50% Olive
1 Cup shredded celery
1/2 cup shredded carrot
Weight Loss and Management Diets Version
Ingredients List DIFFERENCES for this Recipe
The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat, Low-Carb Healthy Recipe
File
Edit
View
Tools
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Spaghetti, Bolognese style Sauce
Serves 4 people
Weight Loss and Management Diets Version
Nutrition Facts
Will vary according to each person's profile and weight loss goals
Nutritional Analysis for this Recipe
The version described above yields 377 Kilocalories. 19% from fat, 52% from carbohydrate and 30% from protein.
However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results should be close to that of the heart health recipe, depending on the extent of the changes you make.
However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results should be close to that of the heart health recipe, depending on the extent of the changes you make.
