Mediterranean Meat Sauce

A hearty, protein-rich sauce packed with vegetables, herbs, and blood-sugar–balancing flavour.

Why I Love This Recipe

This classic meat sauce is one of those foundational recipes that brings warmth, comfort, and deep nourishment to the table. Made with simple whole ingredients — vegetables, herbs, olive oil, and quality ground beef — it’s rich in protein, minerals, and healthy fats that support hormones, energy, and blood sugar balance.

The addition of red wine, cinnamon, and oregano gives it a subtle Mediterranean twist, while the slow simmer lets the flavours deepen naturally. It’s as versatile as it is nourishing, served perfect over spaghetti squash, sourdough, or your favourite pasta.

The Recipe

Ingredients

• 1 tbsp olive oil

• 1 large onion, diced

• 1 large carrot, diced

• 1 green bell pepper, diced

• 2 cloves garlic, minced

• 1 tsp dried oregano

• 1 tbsp tomato paste

• 2 lbs ground beef

• 1 tsp sea salt

• ½ tsp black pepper

• ½ cup red wine

• 1 jar (approx. 680 ml) tomato purée or 1 can diced tomatoes

• ½ cup water

• 1 tsp ground Ceylon cinnamon

• 1 bay leaf

Instructions

1. Sauté the vegetables: In a large pot or deep skillet, heat olive oil over medium heat. Add onion, carrot, green pepper, and garlic. Sauté for 5–7 minutes, until softened and fragrant.

2. Add flavour base: Stir in oregano and tomato paste. Cook for 1–2 minutes to caramelize the tomato paste and build flavour.

3. Add the beef: Add ground beef, salt, and pepper. Break up with a wooden spoon and cook until no longer pink.

4. Deglaze with wine: Pour in the red wine and stir, scraping up any browned bits from the bottom of the pan. Let simmer for 2–3 minutes, until the alcohol evaporates.

5. Add tomato and spices: Add the tomato purée (or diced tomatoes), water, cinnamon, and bay leaf. Stir well to combine.

6. Simmer: Reduce heat to low and let the sauce simmer gently for 30–40 minutes, uncovered, stirring occasionally, until thickened and aromatic.

7. Finish: Taste and adjust seasoning — add more salt or pepper as needed. Remove bay leaf before serving.

Storage

• Keeps 5–6 days in the fridge

• Freeze for up to 3 months

Why This Sauce Matters

1. Protein for Hormones and Energy

Ground beef provides high-quality amino acids that support metabolism, muscle repair, and hormone synthesis.

2. Gut + Liver Support

Garlic, onion, and tomato contain sulfur compounds and antioxidants that promote detoxification and digestion.

3. Blood Sugar Balance

Protein, fat, and fibre from the vegetables help slow glucose release — supporting steady energy and balanced appetite.

4. Anti-Inflammatory + Mineral-Rich

Olive oil, oregano, and cinnamon provide antioxidants and support healthy inflammation levels.

5. Comfort + Function

This sauce is deeply satisfying while still nutrient-dense — comfort food that truly supports your body.

Approximate Nutrition per 1 Cup Serving

• Calories: ~300 kcal

• Protein: ~26 g

• Fat: ~18 g

• Carbohydrates: ~8 g

• Fibre: ~2 g

• Sugar: ~4 g

• Sodium: ~450 mg

How to Enjoy It

• Over spaghetti squash, zucchini noodles, or your favourite pasta / chickpea pasta

• Layered into lasagna or baked eggplant

• Over steamed greens or cauliflower mash for a low-carb meal

• Served with sourdough or a side salad for a balanced dinner

Final Thoughts

This Mediterranean meat sauce is one of those go-to recipes that delivers comfort and nourishment in equal measure. It’s simple, balanced, and full of flavour, a staple you’ll come back to again and again. In constant rotation in my home.

We’re playing the long game. Small changes. Big outcomes. Real health.

Your partner in health and longevity,

Stacie Mylonas, RHN