Whole wheat spaghetti: 50g (dry), Lean ground beef (95% lean): 85g (3 oz), Tomatoes (canned, crushed): 100g (1/2 cup), Onion: 30g (1/4 cup, diced), Carrot: 30g (1 small, diced), Celery: 20g (1 small stalk, diced), Garlic: 3g (1 clove, minced), Tomato paste: 15g (1 tbsp), Olive oil: 5ml (1 tsp), Dried oregano: 1g (1/4 tsp), Dried basil: 1g (1/4 tsp), Bay leaf: 1 leaf, Parmesan cheese: 10g (1 tbsp, grated), Salt and Pepper to taste
1. Cook 50g whole wheat spaghetti according to package directions. Drain and set aside. 2. Heat 5ml olive oil in a skillet over medium heat. 3. Add 30g diced onion, 30g diced carrot, and 20g diced celery. Cook until softened, about 5 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 85g lean ground beef and cook until browned, about 5 minutes, add 15g tomato paste and cook for 1 minute. 7. Add 100g crushed tomatoes, 1g dried oregano, 1g dried basil, 1 bay leaf, a pinch of salt, and pepper. 9. Simmer for 15-20 minutes, stirring occasionally. 10. Remove bay leaf. 11. Serve sauce over cooked spaghetti and top with 10g grated Parmesan cheese.
This Mediterranean-inspired spaghetti bolognese is thoughtfully crafted to nourish and support women through menopause, blending robust flavour with targeted nutrition. Whole wheat spaghetti offers a steady release of energy thanks to its complex carbohydrates and B-vitamins, while its fibre content helps regulate blood sugar and promotes digestive comfort, key for managing menopausal symptoms. Lean ground beef delivers high-quality protein and iron, both essential for preserving muscle mass and preventing anaemia.
A vibrant base of carrots, celery, and onions infuses the sauce with antioxidants, prebiotic fibres, and anti-inflammatory compounds, supporting immune health and gut balance. Crushed tomatoes and tomato paste are rich in lycopene, a potent antioxidant linked to improved heart and bone health. Garlic and olive oil add Mediterranean flair while providing phytonutrients and healthy fats that may help reduce hot flashes and support cardiovascular wellness. Aromatic oregano and basil not only elevate the dish’s flavour but also contribute anti-inflammatory and immune-supporting properties. Parmesan cheese offers a concentrated source of calcium and protein, helping to maintain bone density and muscle strength as estrogen levels decline. The slow-cooked sauce melds these ingredients into a comforting, satisfying meal that supports emotional well-being and makes healthy eating a pleasure. Altogether, this dish is a delicious, fibre-rich, and protein-packed way to help manage weight, protect bone and heart health, and enjoy the journey through menopause.
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