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Hearty Veggie Bolognese & Nutrients You Need to Bust Stress

In this earlier post, I have shared my top 2 energy-boosting tips that you can try right away to improve your energy in stressful times. One of those tips is adding more vegetables to your meals. In today’s post, I will share with you an easy and creative way to enjoy more vegetables.

Why add more vegetables?

Our brain is fueled by sugar. A balanced meal prevents the spikes and drops in blood sugar by maintaining your glucose level at optimal. Adding vegetables to your breakfast and lunch is especially important. Vegetables are rich in fibre and minerals. These nutrients make sure your energy is released slowly and evenly. Getting plenty of veggies prevent you from craving sugary snacks in the middle of mornings and afternoons. Yes, I’ve been there. No judgement.

From a health standpoint, vegetables are an unbeatable food: naturally nutrient-rich, better tasting than a vitamin pill, low in calories, high in fibre and packed with disease-fighting phytonutrients.

Unfortunately, I find too many people don’t eat vegetables until dinner.

This recipe I’m sharing with you today is an easy way to enjoy more vegetables at lunch. I like to make a big batch the night before and have the leftovers as a simple and balanced lunch.

My vegetable bolongnese is packed with energizing nutrients. These nutrients are what I like to call ‘stress-busting’ nutrients. Your adrenal glands become over-worked during stressful times so it’s key to nourish the adrenals with these foods if you are experiencing stress in your life. Please click here to find out my top 2 energy-boosting tips in stressful times.

Stress-busting nutrients in the recipes:

  • Fight stress with B5 is found rich in mushrooms! This B vitamin breaks down more quickly under high stress.

  • Get 1/3 of required daily dose of relaxing mineral magnesium from every cup of pecans.

  • Fuel your brain with zinc found in pecans. Every cup gives you 1/3 of your daily requirement.

  • De-stress your body with antioxidant rich cauliflower. Three key antioxidants found in cauliflower (glucobrassicin, glucoraphanin, and gluconasturtiian) activates our body’s detox ification process, neutrualizing the damaging effects of chronic stress.

Can’t wait to give it a try? Let’s get started!


30Min Hearty Veggie Bolongnese & Zoodles

Serves 4

Hearty pasta sauce that fills you up without the meat!

Prep Time

15 min

Cook Time

15 min

Total Time

30 min


  • 2 medium zucchinis (for the 'noodles')

  • 1 head cauliflower

  • 1 carrot

  • 8 oz. (a small box) of crimini mushrooms

  • 1 small yellow onion

  • 5 cloves garlic

  • 1-1/2 cup pecans

  • 1 (28 oz.) can crushed tomatoes

  • 4 pieces of sundried tomatoes

  • 1 tsp salt

  • freshly ground pepper

  • 1 tbsp Italian seasonings

  • 1 tbsp nutritional yeast

  • 1 cup low sodium chicken broth

  • 1/2 cup red wine (I used de-alcoholized wine, but feel free to substitute with vegetable broth)

  • 2 tbsp avocado oil



  1. Soak sundried tomato in 2 tbsp avocado oil

  2. Wash and prepare your vegetables. Break the cauliflower into florets, chop the carrot into chunks, Clean and de-stem the mushrooms, dice your onion and garlic.

  3. In a food processor, add in sundried tomato (with soaking oil), pecans and the vegetables and pulse them into fine pieces. If you food processor is not big enough, you can do so in separate batched. Don't worry, they are all going to get well-combined later.

  4. On the stovetop, cook the pulsed ingredients into a large pot for about 3-5 minutes until aromatic.

  5. Add in crushed tomatoes, salt, pepper, seasonings, red wine and chicken broth and bring to a simmer. Then reduce to low, stir occasionally for another 10 min.

  6. Prepare your 'zoodles' using a spiralizer. (If you don't have one, simply slice your zucchini into thin slices (roughly 1/8 inch).

  7. Serve the sauce over the zucchini 'noodles' or other GF pasta of your choice!


  • Keep your zucchini in a separate contain and add it on top when you are ready to enjoy. The salt in the sauce draws moisture out of the zucchini and make them watery.

Adapted from eatwithinyourmeans


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