Amazing meals with brainpower nutrients
Fit and firing Fridays
with brainpower nutrients
Multitaskers need multinutrients to keep their brains fit and firing. That’s where red meat comes in. It’s a great source of not just iron, zinc, amino acids and vitamin B12; it also contains omega-3s. Amazingly, red meat is the second largest contributor of mega-brainy omega-3s to our diet, so don’t forgetti that.
Don’t forgetti spaghetti Bolognaise with brainpower nutrients
Serves: 4
Preparation time: 15 minutes
Cooking time: 40 minutes
Ingredients
600g lean beef mince
1 tbsp olive oil
1 onion, finely chopped
2 zucchini, grated
2 carrots, peeled, finely grated
200g mushrooms, finely chopped
2 cloves garlic, crushed
1 tbsp balsamic vinegar
750ml tomato passata sauce
1/2 cup water
1 tbsp chopped fresh thyme or oregano
1/4 cup chopped parsley
500g cooked spaghetti, grated parmesan and chopped parsley to serve
Method
- Combine mince and oil. Heat frypan, ensure it is hot. Crumble in half the mince. Brown it, breaking up any lumps. Remove first batch, reheat pan, cook remaining mince, and remove.
- Add vegetables, cook, stirring often until they are soft. Return mince to pan and stir in vinegar, passata, water and herbs.
- Bring to the boil, reduce heat, and simmer for 30 mins. Add ½ to 1 cup of water to sauce, if needed, as it cooks. Serve bolognaise with spaghetti. Sprinkle with a little parmesan and parsley.
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