Spag Bol 16-Apr-2007 Feeds 2 or 1 very hungry rider You will need: 2 big pans, a chopping knife, wooden spoon, chopping board, plate, and fork 1 tbsp olive oil 1 large onion 1 large carrot 250-400g of mince (beef is best) tin tomatos big squirt (sundried) tomato puree (optional) salt and pepper and herbs (to taste) 400g spaghetti Calories - about 3000 Heat the oil in a large heavy based saucepan while you chop the onion and carrot. Fry the onion and carrot on a medium heat until softened (about 10 minutes) - it can be best to do this with the lid on. Increase the heat a bit and add the mince, frying and stirring until it's all gone brown. Chop the tomoatos if they're whole (do this in the tin with a big knife), add to the mince and stir in together with the tomato puree and some salt and pepper. Simmer on a low heat for at least 15 minutes but better if you do if for about 30. Look to see how long the pasta takes. Say it's 10 minutes, get boiling a lot of water 15 minutes before you want to heat and cook the pasta (with a bit of oil and plenty of salt - up to a teaspoon isn't too much). Give it a good stir a couple of minutes after you put it too make sure it doesn't stick together. Season the sauce to taste. Serve with grated parmesan and eat until you're completely stuffed. Remember you need to get those calories back on. Oh, and the more you want to stuff yourself the earlier you should eat before you go to bed if you don't want to feel very unwell. Content received from: Epping Hard Cru, http://eppinghardcru.co.uk