Pasta – healthy and delicious

Noodles are great for carbolating. But what do you serve with it – always only pesto or tomato sauce? Here are four delicious recipes with a health bonus.

When it comes to post-workout replenish glycogen stores, there is hardly anything better than pasta. However, many runners have no prescriptions and often cannot think of anything else Pasta with tomato sauce, pasta with pesto (preferably conveniently and cheaply made of glass) or spaghetti aglio e olio. But where is the taste Diversity? And wouldn’t you be able to accommodate fresh vegetables – if only for vitamins? Come here four simple delicious recipes health added value for every taste.

Tagliatelle with peas and beans

Thanks to peas and beans, only one serving of this dish provides 22 percent of the daily fiber requirement (increases the diversity of intestinal bacteria and reduces belly fat).

Ingredients for 4 servings

• 200 g peas (fresh or frozen)
• 200 g beans (fresh or frozen)
• 1 clove of garlic
• 50 ml olive oil
• 600 g of tagliatelle, preferably fresh
• a handful of fresh mint
• 50 g of parmesan

preparation

1. Boil peas and beans in salted water for 2-3 minutes. Remove from heat, drain, cool in ice-cold water to maintain their beautiful green color.
2. Fry crushed garlic cloves in oil for 1 minute. Add the drained peas and beans, cook for 2 minutes and then heat.
3. In the meantime, cook the pasta al dente according to the instructions on the package, strain, add the legumes to the pan and mix well.
4. Season the noodles with salt and pepper, break in the coarsely chopped mint, place on a plate, grate on top of the parmesan.

Nutritional values ​​per portion

666 calories; 96 g carbohydrates, 25 g protein, 20 g fats

Pennies with eggplant

Studies have shown that the antioxidant plant pigment nasunin, to which eggplants owe their excellent purple color, protects the lipids in the membranes of our brain cells, making them (and therefore you) switch faster.

Ingredients for 4 servings

• 1 eggplant
• 2 tablespoons olive oil
• 2 cloves of garlic
• 100 ml of red wine vinegar
• 6 tomatoes
• 375g pennies or rigatoni
• 125 g ricotta salad (salted ricotta; alternative: pecorino)
• a handful of basil

preparation

1. This step should start a little earlier: slice the eggplant lengthwise, then cut your thumb into thick strips. Put them on a sieve, salt and drain for 30 minutes.
2. Are you ready? Heat the oil in a pot, add the crushed garlic and eggplant and fry until golden.
3. Pour the vinegar, add the chopped tomatoes, simmer for 10 minutes until your kitchen smells like the streets of Bologna.
4. While the sauce is simmering, boil the pasta al dente, drain and add to the sauce.
5. Finally, garnish with grated ricotta and chopped basil (tip: knife cutting can cause the basil to oxidize and turn black, so it is better to tear the leaves) and serve.

Nutritional values ​​per portion

526 calories; 79g carbohydrates, 15g protein, 13g fats

Fusilli pancettaga

Raisins are one of the best sources of the trace element boron (known as dietary boron), which promotes bone formation, relieves osteoarthritis and arthritis, and neutralizes low testosterone levels.

Ingredients for 2 servings

• 1 cauliflower
• 375 g fusilli (spiral paste)
• 1 tablespoon olive oil
• 100 g pancetta (Italian bacon)
• 100 g of pine nuts
• 100 grams of raisins
• 2 tablespoons chopped parsley with flat leaves
• 50 g of parmesan

preparation

1. Divide the cauliflower into inflorescences, boil in salted water until soft, strain – leave the water in the pot and bring to a boil again.
2. After bubbling, throw in the pasta and bake al dente.
3. At the same time, heat the oil in another pan and fry in this pancetta. When everything is scorched, add the pine nuts, raisins and cauliflower flowers and season with salt and pepper.
4. Drain the pasta and place in a pan with the bacon and cabbage. Garnish with chopped parsley and grated parmesan before serving.

Nutritional values ​​per portion

775 calories; 97g carbohydrates, 29g protein, 31g fats

Tagliatelle with mussels

Not only are mussels a sustainable source of protein, they are also rich in omega-3 fatty acids, which keep the skin young by protecting them from the effects of UV radiation.

Ingredients for 4 servings

• 2 kg of live mussels
• 350 g of tagliatelle or linguine
• 2 tablespoons olive oil
• 1 clove of garlic
• pinch of chilli powder
• 250 grams of tomatoes
• 1 lemon, peel
• 1 tablespoon chopped parsley
• 1 tablespoon chopped basil

preparation

1. Discard damaged boxes and anything that is open and does not close when tapped. Wash the rest thoroughly, scrub or cut the “beards” (fine threads that grow between the halves of the skin) and place in cold water for 10 minutes.
2. Steam the mussels in a pot with a lid in about 300 ml of water or wine for 5 minutes. Discard anything that is not open. Allow to cool, then remove the shells. In the meantime, bake the noodles.
3. Heat another tablespoon of olive oil in another pot or large pan, add finely chopped garlic, chilli powder and chopped tomatoes, simmer for 5 minutes.
4. Strain the pasta, add to the pan or pot and mix with the mussels and sauce. Before serving, sprinkle with the remaining oil and garnish with lemon zest and herbs.

Nutritional values ​​per portion

475 calories; 74 g carbohydrates, 23 g protein, 10 g fat