Oct 2, 2016

Asparagus, mushroom, chilli, gluten free pasta

This quick, tasty meal has a real Sicilian feel with the typical health benefits of the southern Mediterranean – not surprising as its ingredients apart from the asparagus and mushrooms are from “The taste of Sicily“. It takes less than 30 mins to prepare and can be eaten on its own or even better with a leafy green salad.

Health Benefits of this asparagus and mushroom pasta dish

 

Mushrooms; We used the Crimini type sometimes called Baby Bella, Roman, Italian or Brown mushrooms. They are similar to white mushrooms but are a light cocoa color and have a firmer texture. They are more flavourful having a richer, earthy taste that activates the umami taste buds.

Garlic is high in a sulfur phtyochemical called Allicin, which have been shown to reduce blood pressure, reduce cold and flu symptoms, have anti-carcinogenic and anti-inflammatory functions.

Chilli is rich in the polyphenol group called capsaicinoids which have anti-cancer, anti-microbial and anti-inflammatory effects. It also contains ample carotenoids,  vitamin C and  foliates.

Asparagus although not part of the cruciferous family is also a  rich source of the polyphenol glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals.  It may help our brains fight cognitive decline via its folate, which works with vitamin B12. It’s a natural diuretic: via its amino acid asparagine, which serves as a natural diuretic, with helps rid the body of excess water and salts. High in fibre and essential mineral.

Gluten free pasta: Even if you are not gluten intolerant

 

screen-shot-2016-09-14-at-22-30-43Ingredients:

  • 300g Spaghetti pasta
  • 3-4 tbsp olive oil
  • salt and pepper
  • 1tbsp chili paste
  • 1 fresh garlic cloves
  • 200g Mushrooms
  • 8 spears asparagus
  • Block of Parmesan cheese to grate

 

Method:

  • Cut the asparagus into 3cm pieces and add to the pan with water. Cook for 3-10 minutes, just to warm through. Keep the asparagus water to cook the pasta.
  • Slice the mushrooms, heat a large frying pan, add some chopped garlic and cook until golden-brown, over a high heat and add the sliced mushrooms and the asparagus cook for 3-4 minutes.
  • Add the spaghetti and cook according to packet instructions – usually approximately 7 minutes.
  • Drain the cooked pasta and return to the pan it was cooked in. Retain a splash of the water the pasta was cooked in.
  • Drain the cooked pasta and return to the pan it was cooked in. Retain a splash of the water the pasta was cooked in.
  • Add the mushrooms and asparagus mixture, including any cooking oils from the pan.
  • Toss well to combine over a low heat. Cook for one minute, add the reserved cooking water and cook for 30 seconds to one minute, stirring constantly.
  • Season with freshly ground black pepper.
  • Grate over the parmesan in equal portions into 4 bowls and serve.

 

Read the evidence

Read the evidence

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