Simple Healthy Goulash

Goulash has been a quick go to meal at our house for years. It used to be a pound of ground beef and a can of spaghetti sauce. Over the years it has transformed into this… a much more healthy but just as easy quick meal.

While I’m waiting for my pan to heat up on the stove I chop up about 1/2 of an onion. Red, white, yellow… really doesn’t matter to me…

Then I do a quick dice of garlic. This was about 4 cloves… garlic is SOOOO good for you!! Google it 😉

Here’s another thing I add… to the untrained eye it may look like orange sherbet… it’s mash leftover from our juicer. This is everything left of a carrot after the juice has been removed from it! If you’re not a juice just finely grate a carrot and you’ll be up to speed. I’ve also finely… FINELY chopped broccoli and used it in this too… undetected!!

Once again… here I am with the flax. Rose and Art Behren’s organically grow this amazing dark flax right here in the heartland. I plan to tell you more about them soon. I usually get the whole seeds and grind them as I use them… which preserves their nutritional value but today I grabbed a bag of ground. Flax contains oils and therefore should be kept in the freezer or fridge when you’re not using it.

So… now that you’re pan is hot throw in your beef, sausage, ground turkey, ground chicken… whatever. Season with salt and pepper.

Drop in your diced onion and garlic. If you grated a raw carrot you’ll want to add this now to and give it time in the pan to soften.

Keep that moving around the pan…

This is when I added my frozen mash…

Once it was softened I added the can of sauce. Yes, I still use canned sauce when I need a quick meal.

Finally… about a Tablespoon of ground flax. In its ground state it’s virtually undetectable…

Give it a stir before anyone sees you…

Next comes the pasta. I am so thankful for Trader Joe’s organic brown rice pasta. They have 3 varieties and each is only about 2 bucks for a 1 pound bag. Deal! They have penne


and fusilli, which is what I used in this meal.

Once the past is ready, drain it and dump the sauce on top of it. Take it off of heat to keep the noodles from continuing to cook.

If you’re a little person in our house your plate will look like this. With a side of cucumber sticks and do it yourself cheese sprinkles (parmesan) you’re set!

For the big kids I finely chop a handful of fresh baby spinach and toss it together with a dash of cheese sprinkles to pull it all together. Sorry… you use that term enough times and it becomes the “normal” way to say it 🙂

This is quick, easy, and comforting…. and healthy!!! Try it!!

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