Red Sauce with whole grain pasta

Fitness In Training - Dan Höering, Fitness Coach


Ingredients and Prep

Two – Sixteen ounces of fresh tomato sauce – from garden or quality grocer – low salt if possible (canned is fine, just get the good stuff)

One large sweet onion – chopped

One gritty handful of fresh Italian parsley – chopped, stems removed

Add one pound of your preferred meat, (organic certified beef, turkey or try Eggplant meat-less meatballs - very good)

One half cup of filtered water – if needed to increase volume of sauce (optional for those that like thicker sauce)

Five or six fresh organic Roma tomatoes or your favorite kind, chopped and de-skinned.

When you’re ready to eat – boil some water – with whole grain pasta and cook until just done. (about 8 minutes).

Eggplant for meatless meatballs – see recipe below


Combine all sauces together in large Pot add chopped onion and parsley, cover pot, medium heat. Heat for approx. 20 minutes. Stir occasionally and be careful not to over heat sauce, it will burn if you’re not mindful of the task at hand.

While you are heating the sauces together, in large Cast Iron Skillet pan, cook ground organic beef, on medium heat – draining any fat. Don’t overcook. Once done, add to already cooking sauce…mmm, it smells good eh? Yup!

Stir everything well, cover 3/4 with pot lid. Turn heat down to medium low, to low and cook for approx. 2 to 2.5 hour. - Stir every 20 minutes or as needed.

Turn off heat, let sit for approx. 30 minutes.

Put Pot of sauce into fridge, let sit over night to let flavors meld.

Next day, when dinner is approaching, re-heat sauce for approx. 30 to 40 minutes over, Low heat. Stirring regularly.

Prepare quality Whole Grain Pasta of your choice. Cook pasta to just done – do not over cook, approx. 8 minutes, drain in colander.


Eggplant Balls (Meatless Meatballs) Extremely good! (use this recipe in place of meat)

Ingredients and prep

one eggplant

1/2 - 3/4 cup whole grain bread crumbs

1 egg

1/4 cup grated cheese

basil, salt and pepper to taste


Preheat oven to 350 degrees. Peel and cube eggplant. Cook with water until soft. Drain and mash. Add bread crumbs, egg, grated cheese, basil, salt and pepper.

Time to eat!

Now, serve up the whole grain pasta, pour on the sauce, grind freshly grated Parmesan cheese over dish, and enjoy with your favorite spinach salad.




Fitness In Training – Recipe Disclosure: I hereby for myself my heirs, executors and administrators, waive and release any and all rights and claims for damage I may have against Fitness In Training and Dan Höering and my involvement with coaching and using the recipes for my food preparation and food consumption. Preparing, cooking and eating food has inherent risks; risks in the form of incorrect preparation with raw meats, (viruses and bacteria), (spreading the virus or bacteria to other foods being prepared); choosing not to wash counters and hands with the proper cleaning solutions ridding the bacteria or virus risk to myself or others. Using sharp knives also poses a big risk when chopping various foods – serious injury may result. over cooking or undercooking the foods and not adhering to using food thermometers properly. Any recipe using foods eaten in large quantities, without regard to portion control may cause accumulation of body weight in the form of stored fat and ultimately obesity, heart disease and other overweight issues that are dangerous to my health. over eating any food can cause unwanted weight gain, indigestion and allergies. It is the sole responsibility of the user (food preparer) to be aware and use common sense regarding proper portion size and chosen ingredients used to prepare the foods. Fitness In Training offers these recipes as a courtesy and does not promise weight management through using any of the recipes dispersed herein. By using this recipe you agree to this disclosure.