The heartMonitron Nutrition Journal
- Spaghetti w/ bolognese style sauce - Low-Fat Healthy Version
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
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) | in the vegetarian version | EXTRA LEAN ground beef |
| 2 | 1 | can | Tomato paste or Campbell's condensed tomato soup (0% fat) | Adjust amount for thickness | 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 |
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 unrefined 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 unrefined 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 cut snowpeas and shredded carrot are used as extras. The half a cup snow peas and the 1/4 cup of shredded carrot do not go in the sauce, these are to be boiled with the spaghetti. They restore volume, increase the fiber content, provide a feeling of satiety 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.
Serving
suggestion
suggestion
+
+
+
=
+ / - 700 Calories
or
your own target
for Calories
or
your own target
for Calories
You may want to serve this dish with a blend of healthy juices such as cranberry and blueberry (unsweetened), a mediterranean salad, icy french pancakes with field berries and a blend of artery taming teas.
+
hM Cranberry and Blueberry Mix
hM Tea Mix
Your whole
meal yields
meal yields
Chef Goodwizzard's
Diet and Meal Planner Analysis
Diet and Meal Planner Analysis
| Cardio | Energy 804KCal | %Cal from fat 17.0 | %Cal from Carb 62.0 | %Cal from Protein 22.0 |
| for Diabetics | Energy 870KCal | %Cal from fat 23.0 | %Cal from Carb 58.0 | %Cal from Protein 19.0 |
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 meat.
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 cut snow peas 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 meat.
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 cut snow peas 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
Never mind the brand choose a whole wheat pasta, spaghetti, macaroni, lasagna or other
Spaghetti, Bolognese style Sauce
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 ) | 2 |
| Lean Meat | 2 |
| Vegetable | 3 |
| Fruit | |
| Non-Fat Milk | |
| Fat | 1/2 |
| 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 | mg | 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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Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Spaghetti, Bolognese style Sauce (combo vegetarian and meat 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
File
Edit
View
Tools
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Spaghetti, Bolognese style Sauce (combo vegetarian and meat 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 |
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
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
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
1/2 Cup cut snowpeas
1/4 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
1/2 Cup cut snowpeas
1/4 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.
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
| 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 | mg | 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 | % |
| 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 | % |
| Food Exchanges | |
| Grain ( Starch ) | 2 |
| Lean Meat | 3 |
| Vegetable | 3 1/2 |
| Fruit | |
| Non-Fat Milk | |
| Fat | 1 1/2 |
| Carbohydrate | |
( In the USA, spaghetti bolognese generally refers to spaghetti with meat sauce or just "Italian" spaghetti).
( In the USA, spaghetti bolognese generally refers to spaghetti with "meat sauce" or just "Italian" spaghetti).
( In the USA, spaghetti bolognese generally refers to spaghetti with "meat sauce" or just "Italian" spaghetti).
Traditionally, Bolognese spaghetti sauce is made with ground meat. Two versions are presented here, one uses ground soy instead of ground beef and this is why we refer to it as "Bolognese Style". The other version uses some extra lean ground beef and could be labelled as spaghetti meat sauce. The protein content of both versions is similar but the total fat and saturated fat content is very different. The soy-based sauce is cholesterol-free. The meat sauce will contain cholesterol and a higher proportion of the less desirable saturated fats. The health benefits of each version being different, talk with your doctor or dietitian to find out which sauce version is best for you, vegetarian soy-based-sauce or meat sauce. - NGBeditor
| 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) | Adjust amount for thickness | 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 | leanest meat possible | "when it must be meat sauce" |
| 19 | |||||
| 20 |
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.
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Spaghetti w/ bolognese style sauce - Low-Fat Healthy Recipe (vegetarian and meat sauce versions)
Category : Cookbooks - Nutrition guidelines and recipes for Heart Health -
"The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"
The Cleveland Clinic Heart Center
The Cleveland Clinic Heart Center
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Category : Medical Books and Guides Diabetes Care - Nutrition and Food
American Medical Association Guide to Living with Diabetes: Preventing and Treating Type 2 Diabetes - Essential Information You and Your Family Need to Know By AMA, DR. Boyd E. Metzger MD
Title:
Diabetes Meal Planning Made Easy
Authors: Warshaw
The American Diabetes Association
Diabetes Meal Planning Made Easy
Authors: Warshaw
The American Diabetes Association
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"Cook'n for Diabetes" Software Contains 1,000recipes. Author: The American Diabetes Association (Cook'n Main Software Required)
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Losing Weight for Good, By Lawrence J. Cheskin MD, Johns Hopkins Weight Management Center