🟨 Beef & Vegetable Pasta Sauce (Bolognese Substitute)

Beef & Vegetable Pasta Sauce

Serve: 4
Harmony: 🟡 Expansion (beef = Expansion protein; beetroot = Expansion veg)

Ingredients

• 500 g fresh beef mince
• 1 leek (white part), sliced
• 1 garlic clove, crushed (optional)
• 1 Tbsp rice bran or sunflower oil
• 1 cup basic stock

Veg Sauce

• 150 g carrot
• 100 g sweet potato (tyramine)
• 80 g beetroot (nitrates)
• ½ cup spring onion
• 1 cup stock
• 1 Tbsp brown sugar

Method

1. Simmer carrot, sweet potato, beetroot, spring onion + stock 15–20 minutes until soft.
2. Blend into smooth purée.
3. Sauté leek + garlic in oil until fragrant.
4. Add beef and cook until lightly browned.
5. Stir in veg purée + stock.
6. Simmer until thickened.

Notes:

• Migraine ED: ⚠️ Trial (beetroot = nitrates, sweet potato = Tyramine; fresh beef safe if cooked/frozen same day)
• Histamine & Tyramine: Low if beef is very fresh; moderate caution with beetroot (nitrates)/sweet potato (Tyramine)
• Carb Balance: Balanced (beef protein + starchy veg) • GL: Moderate (~13–15 per serve with pasta)
• Calories: ~290 kcal per serve (without pasta)