Spaghetti Bolognese with Lentils

Image serving size is indicative only. Follow serving size instructions and method on your recipe.

Nutritional Information

Per Serve *
Per 100g

Calories	280 Cal
Protein	13.6g
Fat Total	6.5g
Fat Saturated	2.3g
Carbohydrates	38.4g
Sugars	5.6g
Sodium	424.6mg
Dietary Fibre	4.3g
* This recipe has 2 serves.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
Low In Fat Fat is the most concentrated energy source in our diet. There are three different types of fat- mono-unsaturated, poly-unsaturated and saturated. The unsaturated fat is actually great for our bodies (in small amounts) and helps to protect against elevated cholesterol and other lifestyle diseases. Saturated fat, on the other hand, is the stuff that helps increase our risk of developing all of these lifestyle diseases. Fat is the last source of energy that our bodies tap into after carbohydrate and protein, so eating foods that are high in fat helps us add to the collection of fat already in our bodies that we need to burn. From a heart health and a weight management perspective, try to limit fat intake to no more than 70g per day. A meal that is low in fat contains less than 10g fat per serve and a low fat snack contains less than 3g fat per serve.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

Calories	92 Cal
Protein	4.5g
Fat Total	2.1g
Fat Saturated	0.8g
Carbohydrates	12.7g
Sugars	1.8g
Sodium	140.1mg
Dietary Fibre	1.4g
* This recipe has 2 serves.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
Low In Fat Fat is the most concentrated energy source in our diet. There are three different types of fat- mono-unsaturated, poly-unsaturated and saturated. The unsaturated fat is actually great for our bodies (in small amounts) and helps to protect against elevated cholesterol and other lifestyle diseases. Saturated fat, on the other hand, is the stuff that helps increase our risk of developing all of these lifestyle diseases. Fat is the last source of energy that our bodies tap into after carbohydrate and protein, so eating foods that are high in fat helps us add to the collection of fat already in our bodies that we need to burn. From a heart health and a weight management perspective, try to limit fat intake to no more than 70g per day. A meal that is low in fat contains less than 10g fat per serve and a low fat snack contains less than 3g fat per serve.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

4 Serves
20 min prep time
35 min cooking
280 Cal / serve

A vegetarian take on a family classic. This recipe uses lentils instead of meat and is a great way to incorporate some pulses into your diet. This recipe serves 4 so great for the whole family or freeze batches to eat another time. Carrot, zucchini and celery add some vegie goodness to this satisfying dish. If you are a meat devotee you can substitute the lentils for beef or kangaroo but why not try something new? Lentils are a great source of protein and traditional spag bol can be a huge calorie trap. This is a healthy and delicious comfort dish that is sure to put a smile on your face. Try it!

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Spinach Falafel Balls with Tomato Sauce

Image serving size is indicative only. Follow serving size instructions and method on your recipe.

Calories	280 Cal
Protein	13.6g
Fat Total	6.5g
Fat Saturated	2.3g
Carbohydrates	38.4g
Sugars	5.6g
Sodium	424.6mg
Dietary Fibre	4.3g
* This recipe has 2 serves.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
Low In Fat Fat is the most concentrated energy source in our diet. There are three different types of fat- mono-unsaturated, poly-unsaturated and saturated. The unsaturated fat is actually great for our bodies (in small amounts) and helps to protect against elevated cholesterol and other lifestyle diseases. Saturated fat, on the other hand, is the stuff that helps increase our risk of developing all of these lifestyle diseases. Fat is the last source of energy that our bodies tap into after carbohydrate and protein, so eating foods that are high in fat helps us add to the collection of fat already in our bodies that we need to burn. From a heart health and a weight management perspective, try to limit fat intake to no more than 70g per day. A meal that is low in fat contains less than 10g fat per serve and a low fat snack contains less than 3g fat per serve.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

Calories	92 Cal
Protein	4.5g
Fat Total	2.1g
Fat Saturated	0.8g
Carbohydrates	12.7g
Sugars	1.8g
Sodium	140.1mg
Dietary Fibre	1.4g
* This recipe has 2 serves.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
Low In Fat Fat is the most concentrated energy source in our diet. There are three different types of fat- mono-unsaturated, poly-unsaturated and saturated. The unsaturated fat is actually great for our bodies (in small amounts) and helps to protect against elevated cholesterol and other lifestyle diseases. Saturated fat, on the other hand, is the stuff that helps increase our risk of developing all of these lifestyle diseases. Fat is the last source of energy that our bodies tap into after carbohydrate and protein, so eating foods that are high in fat helps us add to the collection of fat already in our bodies that we need to burn. From a heart health and a weight management perspective, try to limit fat intake to no more than 70g per day. A meal that is low in fat contains less than 10g fat per serve and a low fat snack contains less than 3g fat per serve.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

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