Over the course of this year, Dineamic has been working closely with iRun.org.au, a dedicated resource from Running Australia, to provide the top 10 meals for distance running. As we close right down to number 1, we wanted to share these nutritional tips with the Dineamic Team. This is especially useful for anyone dusting of the runners or in training for the fun run and events season. Today we’re sharing number 10, but head over to iRun, for the full list to date.
Beef Bolognese is a simple, delicious meal that delivers – high quality protein, iron and zinc as well as many other vitamins and minerals and or course energy giving carbohydrates.
Lean beef provides a quality source of complete protein, essential for building and repairing muscle tissue.
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 of absorbable iron – 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. Wholegrain pasta 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 production).
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
Step 1: Heat oil in a large pan over medium-high heat. Add onion, celery and garlic sauté for 3-4 minutes.
Step 2: Add mince and using a wooden spoon, break up the mince and cook until brown.
Step 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.
Step 4: Meanwhile, cook pasta in a large saucepan of boiling, salted water, stirring occasionally for 10-15 minutes or until tender. Drain.
Step 5: Add chopped parsley to sauce, season to taste then add pasta, toss then serve garnished with oregano leave and parmesan (if desired).