Low-Carb Vegan Bolognese

Hello friends!

I am back and ready to start summer off the right way. I know that it is technically still spring, however, my spring classes just ended so I am ready to just skip ahead and call it summer. I survived this past semester (while taking six classes) and managed to make straight A’s – yay! Also, I am beyond excited because I only have one more class to take this summer and I will finally have my associate’s degree. It’s been a long time in the making which makes this feel extra special to me.

Moving on to food talk. I am here to deliver a very simple, yet super delicious meal. It makes for a great lunch or dinner and is low carb. Why low carb? Well, I am trying to cut down my carb intake and shed some pesky pounds that don’t seem to want to leave me. Also, I was recently diagnosed with PCOS. If you have no idea what PCOS is, it is called polycystic ovarian syndrome. It is a hormonal disorder among women of reproductive age. There are various symptoms that come along with PCOS which may be different for each woman with the syndrome. I experience painful ovulation, higher testosterone levels, anxiety, cystic ovaries, mood swings, unusual hair growth (thankfully not too crazy), and weight gain that is difficult to lose.

The biggest struggle I’ve been dealing with is the weight issue. I have worked hard for the past four to five years on my diet and exercise, but my weight has hardly budged. There is a connection between PCOS and insulin resistance, which is one of the factors that could make it difficult for a woman with PCOS to lose weight. A low carb-diet can lower insulin levels and help stop the symptoms of PCOS. This is why I have decided to give it a try. I still plan on putting out all sorts of recipes for my viewers, so don’t worry carb lovers, I still got your back. This new change to my diet is not going to be easy, but I feel that it is possible, and I am doing it for my health. I will not be cutting carbs out completely, simply eating lower amounts of carbs each day. I do think that my past high-carb, low-fat vegan days put some unwanted stress on my body. Healing takes time, and I am ready to be patient and loving towards my body.

Ready for the magic?


1 zucchini (spiralized)

3 vine ripe tomatoes (chopped)

½ packet of tofu crumbles (brand: marjon)

¼ yellow onion (diced)

2 garlic cloves (minced)

¼ cup of water

1 tbsp olive oil

½ tsp dried basil

½ tsp dried parsley

¼ tsp black pepper

Pinch of salt


1. Heat the olive oil in a sauté pan on medium heat.

2. Add the onion and garlic and sauté for 5 minutes.

3. Add the chopped tomatoes to the garlic and onion and keep sautéing for another 4-5 minutes.

4. Add the water, basil, parsley, salt, and pepper. Cook for an additional 2 minutes.

5. In a high-speed blender pour the tomato mixture into the blender. Blend until it is nice and smooth (if you prefer your sauce a little chunky you may pulse the blender and make the consistency that you desire).

6. Add the tofu crumbles to the pan that you were sautéing the sauce in and cook for about 5 minutes.

7. Heat another medium size pan on your stove on medium heat. Once it is warm, add the spiralized zucchini and cook for about two minutes. (You do not want to over cook these as they will become mushy and/or watery). Remove and plate the zoodles once they have been warmed.

8. Add the sauce from the blender to the tofu crumbles, mix well and then plate on top of the zoodles.


Helpful tips:

I buy the Marjon tofu crumbles at my local Publix. You can check your local grocery store for them. However, any type of meat substitute will work such as: gardein beefless grounds, beyond meat, red beans, lentils, tofu, or tempeh. You could even use ground up walnuts and mushrooms.

This meal feeds one person. You can easily create this for multiple people by simply doubling for two, tripling it for three, etc.

I personally enjoy adding a high protein substitute as my base. The protein will help you feel full for longer since this is a low carb meal.

Feel free to spice it up by adding a dash of red pepper flakes or even a splash of your favorite hot sauce!

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