Bolognese sauce: composition, recipes, preparation

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Bolognese sauce: composition, recipes, preparation
Bolognese sauce: composition, recipes, preparation

Calorie content and composition of the bolognese. Useful properties of an exquisite meat sauce from Italy and contraindications to its use. How to prepare bolognese? Traditional dishes with sauce.

Bolognese sauce is an Italian sauce that was first prepared in the Emilia-Romagna region. It gained great popularity at the end of the 19th century. In 1891, his recipe was published in the book "The Science of Culinary and the Art of Haute Cuisine". The sauce still maintains its authenticity and includes carrots, onions, tomatoes, herbs, spices and ground beef as the main ingredients. It is not only tasty, but also has a rather low calorie content, and also has a number of useful properties. Another undoubted advantage of it is ease of preparation.

Composition and calorie content of bolognese sauce

Italian bolognese sauce
Italian bolognese sauce

Each housewife in Italy has her own bolognese, but what can I say, and Russian connoisseurs of Italian cuisine prepare the sauce in very different ways. Fantasy is not forbidden here, but we will analyze the content of useful components in the product using the example of a classic recipe, which includes ground beef, carrots, onions and green onions, tomatoes, tomato paste, fresh basil, olive oil, salt and pepper.

The calorie content of bolognese sauce is 116 kcal per 100 grams, of which:

  • Proteins - 9, 106 g;
  • Fats - 7, 086 g;
  • Carbohydrates - 4.575 g;
  • Dietary fiber - 0, 978 g;
  • Water - 78 g.

In addition to a good balance of BJU and a low calorie content, the Italian sauce boasts a rich content of vitamins and minerals.

Macronutrients per 100 g:

  • Potassium - 397, 38 mg;
  • Calcium - 22, 06 mg;
  • Magnesium - 25, 23 mg;
  • Sodium - 145, 95 mg;
  • Sulfur - 89, 67 mg;
  • Phosphorus - 99.5 mg;
  • Chlorine - 171, 68 mg.

Microelements per 100 g:

  • Boron - 68.4 mcg;
  • Vanadium - 1.9 mcg;
  • Iron - 1, 733 mg;
  • Iodine - 1.26 mcg;
  • Cobalt - 3, 554 mcg;
  • Manganese - 0, 1467 mg;
  • Copper - 135, 48 mcg;
  • Molybdenum - 4.769 mcg;
  • Selenium - 6, 862 mcg;
  • Fluorine - 12, 31 mcg;
  • Chromium - 2.91 mcg
  • Zinc - 2, 1313 mg.

Vitamins per 100 g:

  • Vitamin A, RE - 152.7 mcg;
  • Beta carotene - 0.98 mg;
  • Vitamin B1 - 0.058 mg;
  • Vitamin B2 - 0, 104 mg;
  • Vitamin B4 - 36, 57 mg;
  • Vitamin B5 - 0.44 mg;
  • Vitamin B6 - 0.236 mg;
  • Vitamin B9 - 11, 086 mcg;
  • Vitamin B12 - 0.833 mcg;
  • Vitamin C - 8, 3 mg;
  • Vitamin E - 1.034 mg;
  • Vitamin H - 0, 684 mcg;
  • Vitamin K - 12.9 mcg;
  • Vitamin PP, NE - 2, 7411 mg.

Also, the bolognese sauce contains useful organic acids in the amount of 0.289 g per 100 g of the product.

Useful properties of bolognese sauce

What does bolognese sauce look like?
What does bolognese sauce look like?

Italian sauce consists of healthy, healthy foods, which, as you can already see, is reflected in the content in it of a large number of important biologically active substances.

Let's consider in detail the beneficial properties of bolognese sauce:

  1. Prevention of vision diseases … Carrots are one of the best sources of provitamin A (beta-carotene). From one unit of beta-carotene, the liver produces two units of vitamin A. This biologically active element is important for many vital processes, but it is especially effective in improving vision and preventing ophthalmic diseases. Additional doses of the vitamin are recommended for people whose work involves excessive eye strain.
  2. Cleansing the body … An orange vegetable has a good effect on peristaltic processes in the intestines - it promotes the rapid absorption of useful components and the removal of harmful ones. By the way, it is not raw carrots that work better for cleansing, but thermally processed, which is what it is in the bolognese sauce. Tomatoes also have an excellent effect on the acceleration of metabolic processes, in particular, they contribute to a faster breakdown of adipose tissue. In addition, all the vegetables that make up the sauce help in the elimination of toxins and unnecessary substances in the liver and kidneys.
  3. Improving the work of the cardiovascular system … Carrots are also useful for the heart, the "fault" of that is the content of potassium and magnesium in it - the main heart minerals. They improve blood circulation, cleanse blood vessels, including from harmful cholesterol, thereby preventing the development of atherosclerosis and acute pathologies of the heart muscle. It has been proven that with regular consumption of vegetables, the likelihood of developing acute conditions, such as heart attack, ischemia, stroke, decreases by 60%. Tomatoes, in turn, help thin the blood, which relieves the condition of people with varicose veins, and prevents its development with a predisposition. In addition, the vegetable contains a lot of iron, which is a good prevention of anemia.
  4. Anti-cancer effect … Carrots are a treasure trove of antioxidants. By the way, again, in a thermally processed vegetable there are 30% more of them than in a raw one. Antioxidants are elements that counteract free radicals, which, when in excess, provoke tumor processes and early aging. Large amounts of antioxidant components are also found in onions, which are also included in the sauce. The latter has been proven to be effective in the fight against colon, ovarian and oral cavity cancers. And, of course, tomatoes should be mentioned when talking about antioxidants. They (and tomato paste in high concentration) contain lycopene - an antioxidant, hundreds of times more powerful than vitamin E. It reduces the likelihood of developing not only tumor diseases, but also many other serious ailments.
  5. Improving bone health … A recent study by the University of South Carolina found that consuming onions regularly can increase bone density. This is especially important for older women, who very often face the problem of fragility of bones. In addition, for arthritis, onions containing a special substance quercetin help relieve inflammation, swelling and pain.
  6. Protection against colds … During influenza epidemics, an increased consumption of onions is always recommended. Thanks to its anti-inflammatory effect, it helps not only prevent disease, but also actively fight viruses and microbes. Tomatoes, which are rich in vitamin C, and basil, which are good for cleansing the respiratory tract, will provide additional protection against colds when consuming bolognese sauce.
  7. Improving the health of teeth and gums … Basil also has a good effect on the condition of the oral cavity - it prevents caries, the development of inflammatory processes, and reduces bleeding.
  8. Increased potency … Another new study from Iran has proven the ability of onions to increase sperm activity and improve sperm vitality. And tomatoes are recommended for use with a predisposition to prostate disease.
  9. Improving the nervous system … The benefits of bolognese sauce are also in strengthening the nervous system. Special merits in this matter should be attributed to tomatoes: they reduce anxiety, apathy, relieve chronic fatigue, insomnia. But one cannot fail to note the beneficial effect of basil on the nervous system - it perfectly tones up and helps to gather strength. Moreover, the spicy seasoning helps to recover both in a mental and physical sense, therefore it is often recommended to use it after operations.
  10. Benefits for athletes and losing weight … Bolognese sauce is an excellent product in the diet of people who are looking after their figure and physical condition. Ground beef is not considered fatty, but it is an excellent source of protein. Losing weight bolognese will help you get enough without harming your figure, and athletes will start muscle growth.
  11. Prevention and treatment of diabetes … Onions, tomatoes, and carrots are excellent remedies for diabetes. They have a low glycemic index, stabilize blood sugar levels and increase the sensitivity of cells to insulin.

As you can see, bolognese sauce is not just a delicious dish, but also a real storehouse of nutrients. Which, however, is not surprising, the Italians have always known how to find a delicate balance between taste and health, and the Mediterranean diet is recommended by most experts as the best for maintaining health throughout life.

Contraindications and harm to bolognese sauce

Heart disease in a girl
Heart disease in a girl

And, nevertheless, with all the positive properties, bolognese sauce should not be consumed unlimitedly by everyone. This dish has a number of contraindications.

First of all, of course, it is important to say about the measure, any product, no matter how useful it may be, can, with uncontrolled use, cause a negative reaction of the body even in the healthiest person.

Bolognese sauce can also be harmful when:

  • Diseases of the gastrointestinal tract … If you suffer from gastrointestinal disorders such as constipation, increased gas production, etc., the use of sauce can help you solve these problems, but if you have serious ailments such as ulcers, gastritis, various inflammatory processes, it is better to refuse to use the product.
  • Allergies … One of the most allergenic components of the sauce is carrots, in addition, the likelihood of developing an individual intolerance increases with the addition of various spices. So people who often suffer from allergies (as well as during pregnancy, lactation and childhood) are advised to introduce sauce into the diet with caution.
  • Heart disease … Despite the fact that in general the sauce has a very good effect on the cardiovascular system, it still contains an animal product in its composition, and all animal products increase the level of bad cholesterol, that is, in case of heart disease, it is better to prepare a vegetarian version of this sauce.
  • Cholelithiasis … All vegetables that make up bolognese have a diuretic effect. This is good for a healthy body, but in case of kidney and gallbladder diseases, it can provoke an exacerbation.

Note! If you have other serious medical conditions, it is also best to discuss the issue with your doctor before adding bolognese sauce to your diet.

How to make bolognese sauce?

Making bolognese sauce
Making bolognese sauce

Even the most inexperienced housewife can cope with the recipe for bolognese sauce, since it is prepared very easily and simply:

  1. Pour olive oil into a frying pan, heat slightly and add minced meat (400 grams), fry until dark.
  2. Peel the carrot and onion. Grate the first, chop the second finely and send to the pan to sauté in olive oil.
  3. After 5-7 minutes, add chopped tomatoes (3 pieces), simmer for a couple of minutes, put tomato paste (2 tablespoons), cover and leave to simmer over low heat, stirring occasionally, for 15 minutes.
  4. Chop green onions, basil (20 grams each), add to the pan, salt and pepper to taste, cover and turn off the heat almost immediately.

This is the easiest way to make bolognese sauce at home, it is often supplied with many other additional ingredients - garlic, red wine, milk, parsley, and various spices. However, we recommend starting with a basic recipe, and then adding your own individual notes to it, adding one or another component.

A real bolognese sauce is not complete without pancetta - a typical product of Italian cuisine, which is roasted pork belly in spices. So if you want to recreate the true flavor, add this meat to the ground beef in your bolognese.

In addition, in Italian sauce, the main focus is on tomatoes, a lot of them are added, but with spices, on the contrary, they are not zealous, limiting themselves to salt, pepper and nutmeg.

Bolognese recipes

Spaghetti with bolognese sauce
Spaghetti with bolognese sauce

Bolognese sauce, of course, cannot be called universal, but on the other hand, it complements traditional Italian dishes - pasta and lasagna - just superbly.

Let's see how to make a real Italian dinner:

  1. Spaghetti with bolognese sauce … This is the simplest culinary recipe, especially when you consider that you already have the sauce ready. All you need to prepare is the spaghetti and cheese. Real Italian durum wheat spaghetti is best suited for the dish. They need to be boiled to the aldente state, put on a plate, and generously pour over the top with sauce and sprinkle with grated Parmesan.
  2. Lasagne with bolognese and bechamel sauce … This recipe is a little more complicated. For him, you will need to buy ready-made lasagna leaves and prepare, in addition to the bolognese sauce, béchamel sauce. The latter is done as follows. Melt the butter (30 grams) on a fire - the heat should be very low. Gradually add flour (30 grams) and work with a whisk so that there are no lumps. The last step is to pour in milk (1 glass), you need to add cold milk to the sauce, and this should be done very slowly. When the sauce is smooth, you can turn the heat up a little and cook for 5 minutes. Now let's get back to climbing. Preheat the oven to 180 degrees. Take a baking dish, we will assemble the dish right in it. Put two lasagna leaves, top with bolognese sauce, then béchamel, sprinkle with cheese. Let's repeat for all layers. We will bake for half an hour.
  3. Cannelloni paste … Cannelloni is a special type of pasta, which is a huge amount of pasta. With them, bolognese can be prepared very effectively if everyone is bored with the usual recipe. Prepare the sauce. Fill with cannelloni and place on a baking dish well oiled with olive oil. Grate a lot of cheese on top, pour cream over the dish and bake in the oven at 180 degrees for half an hour.

You might get the impression that the dishes with bolognese sauce are rather monotonous. In fact, they are really very similar, but each has its own flavor and you will remember it as unique.

Interesting facts about bolognese sauce

What Italian Bolognese Sauce Looks Like
What Italian Bolognese Sauce Looks Like

It is noteworthy that even though all over the world they fell in love with spaghetti bolognese, at home the usual accompaniment to the sauce is always the usual egg pasta, which looks like an oblong flat vermicelli. Italian chefs believe that minced meat sticks to such pasta better and the dish turns out to be more whole.

The sauce got its name after one of the main cities of the Emilia-Romagna region - Bologna. However, it is noteworthy that the dish was invented not in this large city, but in the small province of Imola.

By the way, the Italians themselves call their sauce not the exquisite name "bolognese", but a simple "stew". So if you want to taste the famous dish at home, look for tagliatelle al ragout on the menu.

The first published version of the recipe presented a way to make a sauce for the rich - in addition to established ingredients, it featured truffles, chicken liver and cream.

How to make bolognese sauce - watch the video:

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