Sarah makes High Protein Bolognese Sauce

High protein diets have surged along with the muscles of many a person with the fitness craze that has well and truly arrived in Australia.

Most people can only stomach so many protein shakes. They can be gritty or taste of way too much stevia or miscellaneous flavourings. They’re a mystery bag of “health ingredients” that serve to justify an inflated price. They seem like the easy option when unsure how to find protein in large amounts without overloading on both carbs and fats as well. Oh what’s a girl to do. A girl finds a way.

Kangaroo is the key! Yes we eat our coat of arms. We’re aussies, we’re nuts mate.

Why eat kangaroo?

Kangaroo is a lean red meat that packs a powerful protein punch. It’s sustainable because we have an overpopulation of kangaroos and plenty of their natural habitat where they can roam free with no farming or crop growth support necessary. All that considered, they appeal far more to my moral sensitivity and ethical awareness than eating other meats.

Australians generally don’t eat it regularly at home because they aren’t sure how to cook it. Cooking shows are dominated by the ideal cuts of the popular meats and kangaroo rarely gets any air time. It’s a very lean meat so it can be tough if not cooked properly and has a unique taste that can take some getting used to (we were mostly raised on farmed beef and chicken after all).

I do use some beef mince as well in this recipe so the kangaroo taste is not too strong and it serves as a great intro to it if you’re a little tentative. I’m mixing it with beef mince because I’m going to use a slow cooker and a little bit of added fat works well in this case.

High Protein Bolognese

Sarah Makes High Protein Bolognese

This recipe will make a really good sized batch for meal prepping.
Serves approximately 12. I made 8 meals and froze the rest in containers which should be enough for 4 meals.

Bolognese only macros:
240 calories
8.8 grams Fat
12.2 grams Carbohydrates
28.4 grams Protein

What you’ll need:

  • 1 large onion
  • 1kg kangaroo mince
  • 500g beef mince
  • 5 x 400g no added salt diced tomatos
  • 3 medium sized carrots
  • 1 cup button mushrooms
  • 1 tspn chopped garlic
  • basil
  • marjoram
  • sage
  • thyme
  • oregano
  • 2 bay leaves

Recipe Method:

  1. Dice onion. Fry off onion and garlic in a pan and add it to the slow cooker.
  2. Starting with the beef mince, brown in batches in a pan and add it into the slow cooker.
  3. Fry off the kangaroo mince, but leave it a little raw. Most of the cooking for the kangaroo should happen in the slow cooker. Transfer it to the slow cooker and stir the meat, garlic and onion until evenly mixed.
  4. Pour cans of diced tomato into the slow cooker and stir.
  5. Grate carrots, chop mushrooms and add them in.
  6. Add basil, marjoram, sage, thyme, oregano and bay leaves. I’m pretty generous with my herbs so I’ll leave the measurements up to your taste on this one. Option to add pepper if you’d like.
  7. Slow cook on the low setting for 4-5 hours. This is the best tool for weekend batch cooks! Set it and then go and get everything around the house done or just chill until it’s ready.

 

Pairings:

I served mine with shredded cabbage, kale, spinach, kohl rabi and spiralised zucchini as well as a couple of slices of baked pumpkin.
Other options would be sweet potato if want something even more substantial. Or you could go for a cauliflower rice as well – so many options!

Meal prep with High Protein Bolognese
Do you like making healthy weekend food in preparation for the week ahead? Perhaps you’d like to try your hand at making Almond Milk!

Go make some stuff! xoxo Sarah

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