Doctor shares simple way to make pasta 'healthier' with three easy tips
A doctor has shared an easy way to boost the health benefits of pasta using just a few simple ingredients.
Dr Tim Spector, co-founder of Zoe nutrition and best-selling author, took to Instagram to share a recipe for a "quick, simple and delicious" weeknight dinner that packs a real nutritional punch. Pasta is one of the nation's favourite go-to meals, but it isn't usually considered a healthy choice.
However, Dr Spector said just three changes to the way you prepare your meal can make the world of difference. "Pasta. It's probably healthier than you think, as long as you know these three tips," he said.
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"Number one: choose whole grain. Over 90% of us aren't getting enough fibre, and choosing a whole grain pasta can double the amount of fibre you get from a 100g portion.
"Number two: combine your pasta with a source of protein, like the cannellini beans in this recipe." Dr Spector said eating pasta with protein would "slow your blood sugar response."
Finally, he added: "Number three: pack the plants into your sauce to support your gut health."
Dr Spector said the "creamy pasta recipe", taken from his cookbook, has 50g of cavolo nero per portion, "packing in even more fibre [and] polyphenols. It's quick, simple, and delicious."
People were quick to comment on the recipe, with one person writing: "LOVE these tips! Pasta shouldn't be a feared food." Another added: "Love how vibrant it looks too!"
Meanwhile a third chimed in: "Made it for dinner last night…it’s fabulous! Definitely something I shall be making on a regular basis. I sprinkled some sumac over mine."
To make the meal, you will need (serves two):
90g whole grain pasta
100g kale or cavolo nero with the stalks removed and thinly sliced
One garlic clove
Juice of one lemon
Two tablespoons Boosting Bouillon from Dr Spector's cookbook
400g tin cannellini beans with the liquid
Salt and black pepper to taste
Method:
1) Bring two saucepans of salted water to the boil. Cook the pasta in one for 8–10 minutes.
2) Place the cavolo nero and garlic into the other saucepan and blanch for 3 minutes. Then drain and add to a blender with the lemon juice and bouillon
3) Separate the beans from their liquid using a sieve and add a quarter of them to the blender, along with the reserved liquid. Blend until smooth.
4) When the pasta is cooked, drain it, and keep two tablespoons of cooking water aside. Return the pasta to the pan and add the remaining cannellini beans, reserved cooking water and blended sauce.
5) Cook the finished product for a minute and season to taste.