XAI Post Read by Larry Chiang on a GLPFriendly Bolognese Recipe

I’m assuming you’re asking for a Bolognese recipe tailored to support a GLP-1-friendly diet, which typically emphasizes high protein, high fiber, and low fat to align with the effects of GLP-1 medications or to naturally boost GLP-1 production. Since GLP-1 medications (like Ozempic or Wegovy) slow digestion and reduce appetite, meals should be nutrient-dense, moderate in calories, and easy on the digestive system. Below, I’ve crafted a GLP-1-friendly Bolognese recipe that incorporates these principles, drawing inspiration from traditional Bolognese recipes but adapted for lower fat, higher fiber, and protein-rich ingredients. If you meant something else by “GLP-1 Bolognese,” please clarify, and I’ll adjust the response!

GLP-1-Friendly Bolognese Recipe

**Servings**: 4  

**Prep Time**: 15 minutes  

**Cook Time**: 40 minutes  

**Total Time**: 55 minutes  

**Calories per Serving**: ~350 kcal (including pasta)  

**Nutritional Highlights**: High protein (~25g per serving), high fiber (~10g per serving), low fat, balanced carbs.

#### Ingredients

– **Protein Base**:

  – 400g extra-lean ground turkey (5% fat or less) or plant-based mince (e.g., lentils or soy-based mince for vegan option)  

  – 1 cup cooked lentils (canned, rinsed, for added protein and fiber)  

– **Vegetables (for fiber and nutrient density)**:

  – 1 medium onion, finely chopped  

  – 1 large carrot, finely diced  

  – 1 celery stalk, finely diced  

  – 200g mushrooms, finely chopped (adds umami and fiber)  

  – 2 cups spinach, chopped (optional, for extra greens)  

– **Sauce Base**:

  – 1 can (400g) crushed tomatoes (no added sugar)  

  – 1 tbsp tomato paste (for depth)  

  – 1 cup low-sodium vegetable or chicken broth (instead of wine for lower calories)  

  – 1/2 cup unsweetened almond milk or oat milk (instead of whole milk or cream for lower fat)  

– **Seasonings**:

  – 1 tsp dried oregano or Italian herb mix  

  – 1/2 tsp garlic powder (or 2 minced garlic cloves)  

  – 1 bay leaf  

  – Pinch of nutmeg (optional, for traditional flavor)  

  – Salt and black pepper to taste  

– **Pasta**:

  – 240g whole-grain spaghetti or chickpea pasta (high fiber, high protein)  

– **Cooking**:

  – Calorie-controlled cooking spray (instead of olive oil to reduce fat)  

#### Instructions

1. **Prep Vegetables**: Finely chop onion, carrot, celery, and mushrooms (use a food processor for speed if desired). This creates a nutrient-dense, fiber-rich base (soffritto).  

2. **Cook Base**: Heat a large nonstick pan over medium heat and mist with cooking spray. Add onion, carrot, celery, and mushrooms. Sauté for 6-8 minutes until softened, stirring occasionally. Add garlic powder (or fresh garlic) in the last 30 seconds.  

3. **Brown Protein**: Add ground turkey (or plant-based mince) to the pan. Cook for 5-6 minutes, breaking it up with a wooden spoon until browned. Drain any excess fat if using meat.  

4. **Build Sauce**: Stir in tomato paste and cook for 1-2 minutes. Add crushed tomatoes, broth, almond/oat milk, lentils, oregano, bay leaf, nutmeg, salt, and pepper. Bring to a simmer, then reduce heat to low. Cover and cook for 25-30 minutes, stirring occasionally, until thickened. Add spinach (if using) in the last 5 minutes to wilt.  

5. **Cook Pasta**: While sauce simmers, cook pasta according to package instructions in salted water until al dente. Reserve 1/2 cup pasta water, then drain.  

6. **Combine**: Remove bay leaf from sauce. Add cooked pasta to the sauce with a splash of reserved pasta water. Toss over medium heat for 1-2 minutes until coated.  

7. **Serve**: Divide into 4 portions. Optionally, sprinkle with 1 tsp nutritional yeast (for a cheesy flavor without fat) or a small amount of grated Parmesan (if not avoiding dairy). Pair with a side of steamed broccoli or a green salad for extra fiber.

#### Nutritional Breakdown (Approximate, per serving)

– **Calories**: 350 kcal  

– **Protein**: 25g (supports muscle maintenance)  

– **Fiber**: 10g (promotes satiety and digestion)  

– **Fat**: 6g (low to ease GLP-1 side effects)  

– **Carbs**: 45g (balanced for blood sugar control)  

#### Why It’s GLP-1-Friendly

– **High Protein**: Lean turkey and lentils provide protein to preserve muscle mass, crucial when appetite is reduced.[](www.eatingwell.com/simple-7-day-glp-1-friendly-meal-plan-for-beginners-11681814)

– **High Fiber**: Vegetables, lentils, and whole-grain pasta increase fiber, which slows digestion, supports GLP-1 production, and reduces digestive upset.[](www.forksoverknives.com/recipes/gut-friendly-recipes-to-ease-glp-1-side-effects/)

– **Low Fat**: Minimal fat (cooking spray, lean meat, plant-based milk) minimizes nausea or discomfort common with GLP-1 medications.[](www.forksoverknives.com/recipes/gut-friendly-recipes-to-ease-glp-1-side-effects/)

– **Balanced Carbs**: Whole-grain or chickpea pasta provides steady energy without spiking blood sugar.[](www.eatingwell.com/simple-7-day-glp-1-friendly-meal-plan-for-beginners-11681814)

– **Moderate Calories**: Keeps portions satisfying but not excessive, aligning with reduced appetite.[](www.eatingwell.com/simple-7-day-glp-1-friendly-meal-plan-for-beginners-11681814)

#### Tips

– **Meal Prep**: Freeze sauce in portions for up to 3 months. Cook pasta fresh for best texture.[](www.weightwatchers.com/uk/recipe/classic-spaghetti-bolognese/581b90d61df557722957ac90)

– **Substitutions**: Use zucchini noodles for lower carbs or Quorn mince for a vegetarian option.[](www.goodto.com/recipes/spaghetti-bolognese-1)

– **Boost GLP-1 Naturally**: Add polyphenol-rich ingredients like a pinch of ginger or a handful of berries to a side dish to further stimulate GLP-1 production.[](healthynestnutrition.com/glp-1-hormone-recipes/)

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