Iron-rich bison bolognese spaghetti for runners

I tend to associate pasta with carb-loading for races. This wasn’t always the case. Growing up, two of my favourite dishes were spaghetti bolognese and mac’n’cheese. I had no idea what the carb-loading phenomenon was, I just knew that those meals were comforting, warm, and delicious.

Now that I’m in the running world, I can’t eat a pasta dish without thinking I’m gearing up for a big race. This doesn’t really make sense since I don’t even eat pasta as my go-to pre-race dinner. Needless to say, in my adult life, I rarely eat pasta. However, there are always exceptions.

When it’s grey and miserable outside, the thought of a hearty bowl of spaghetti bolognese is enough to trigger putting on a big pot of boiling pasta and whipping up a simple meat sauce to satisfy the craving. I have my mom’s classic recipe, however I wanted to branch out and try something new. Ground beef typically doesn’t sit well in my stomach, so I opt for bison– a leaner, more iron-rich alternative. This new recipe calls for carrots, celery and red wine – all different ingredients from what I’m used to. That being said, what pasta sauce wouldn’t be good with added wine (both in the recipe and to sip on while cooking)?

With any pasta sauce, despite what the recipe says, I think it’s best to season according to taste. If the ingredient amounts are slightly different from the original recipe, it’s key to be able to adjust the flavour accordingly. Don’t be afraid to mix things up. This meal is served best fresh out of the pot, over some form of pasta, and topped with a bit of grated cheese.

Bison Bolognese

Active Time: 45 minutes

Total Time: 45 minutes

Makes: 6 servings

To make ahead: Store the sauce (not mixed with pasta) in the freezer for up to three months.

Leftovers reheat well in the microwave.

Ingredients:

– 12 ounces whole wheat pasta

– 6 cloves garlic, crushed and peeled

– 2 carrots, peeled and cut into 1 ½-inch chunks

– 2 stalks celery, cut into 1 ½-inch chunks

– 2 medium onions, peeled, cored and cut into eighths

– 2 tsp extra-virgin olive oil

– 1 pound ground bison or lean ground beef

– 2 tsp Italian seasoning

– 1 tsp salt

– ½ tsp freshly ground pepper

– ½ cup dry red wine

– 1 28-ounce can crushed tomatoes, preferably fire-roasted

– Chopped fresh parsley and grated cheese for garnish

Directions:

1. Bring a large pot of water to a boil.

2. Fit food processor with steel blade attachment, close lid and turn motor on. Drop in garlic until minced. Add carrot and celery and process until they’re finely chopped. Add onion and pulse until roughly chopped. (This can also be done just using a chopping board and knife is you prefer.)

3. Heat oil in a large skillet over high heat. Crumble in bison or beef, and cook, stirring and breaking up chunks of meat until browned for four to five minutes.

4. Stir in the vegetable mixture, Italian seasoning, salt and pepper and cook, stirring occasionally until the vegetables are cooked down and browned slightly for eight to 12 minutes.

5. Pour in wine and cook until mostly evaporated. Give it two to three minutes.

6. Stir in tomato and bring to a simmer. Reduce heat to maintain simmer and cook, stirring occasionally until the vegetables are tender, about five minutes.

7. Meanwhile, once the water boils, cook pasta according to package instructions. Drain.

8. Mix the pasta and sauce together and serve sprinkled with parsley.