The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

Spaghetti bolognese

Recipe from Shirley Parker

Serves 6

This basic mince sauce can be used in many ways and is perfect for a mid-week meal.


1 tbsp (15 ml) sunflower oil

500 g lean beef mince

1 onion, chopped

1 celery stalk with leaves, chopped

2 cloves of garlic, chopped

1 green pepper, seeds removed and chopped

2 carrots, grated

2 tsp (10 ml) each dried thyme and mixed herbs

1 x 410 g tin chopped tomatoes

1 tbsp (15 ml) tomato paste

2 tbsp (30 ml) chutney

1 tsp (5 ml) salt

lemon juice and black pepper to taste

300 g spaghetti


  1. Heat 1 tsp of the oil in a frying pan and fry mince until browned. Spoon out and drain excess fat.
  2. Heat another 1 tsp of the oil in the same pan and fry onion, celery, garlic and green pepper for a few minutes.
  3. Add carrots, herbs, tomatoes, tomato paste, chutney and ½ tsp salt with meat. Reduce heat, cover with a lid and simmer for 30-45 minutes.
  4. Season well with lemon juice and pepper.
  5. Meanwhile, bring a large pot of water to the boil. Add pasta and the remaining ½ tsp salt. Cook until tender and drain well. Stir in the remaining 1 tsp oil.
  6. Serve warm pasta with spaghetti sauce.


  1. To bulk up the mince, add cubes of butternut or brinjal with the carrots or stir in a tin of baked beans in tomato sauce.
  2. Fresh or dried herbs like basil, rosemary and origanum are delicious with mince.
  3. Lasagne: Use the White sauce and layer with the mince and lasagne sheets or noodles. Bake in the oven for 45 minutes.
  4. Curry mince: Add ½ tbsp curry powder and ½ tsp each ground cumin and coriander to the onions.
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