Recipes Archives - Medshield Movement

Healthy Winter Comfort Food: Pad Thai

We’ll be posting a series of comforting, perfect-for-winter recipes that are easy to make at home – and much healthier than your takeout versions!

This recipe makes 4 servings. For a vegetarian version of the recipe, you can swop the prawns for 4000g of sliced, cooked tofu that has been gently sautéed in a little olive oil until golden brown on the edges. 

What You Need:

Ingredients 

  • 100g rice noodles
  • 20 green beans, chopped into quarters
  • 4 leaves of savoy cabbage, roughly chopped
  • 12 prawns or 400g of tofu, sliced (for vegetarian option)
  • Olive oil
  • 1 tsp chopped garlic
  • Juice of one lime
  • 1 tbsp low-sodium soy sauce
  • 2 tsp coconut-blossom nectar (or honey)
  • 4 free-range eggs (optional)
  • 2 tbsp crushed peanuts (or almonds)
  • ¼ cup bean sprouts
  • Handful of fresh coriander leaves
  • Tamari

Method:

  1. Bring a pot of water to a boil, add the rice noodles and cook until soft, for five minutes. Remove noodles and set aside in a bowl.
  2. Add the beans and cabbage to the same pot of boiling water and blanch for two minutes. Remove vegetables and add to the noodles.
  3. Blanch the prawns in the same pot until cooked through (unless using the tofu). Remove and set aside.
  4. Place a non-stick wok over medium heat. Add a little oil and fry the garlic for 30 seconds. Thereafter add the vegetables and noodles. Pour in the lime, tamari and coconut-blossom nectar or honey and stir fry until combined. Pour noodle mixture into a bowl.
  5. If using eggs, whisk and pour half into the same wok. Cook to make a small omelette, then repeat with the remaining egg. Set aside to serve with the noodles.
  6. Top the noodles with prawns, crushed peanuts, bean sprouts and coriander. Serve with a lime wedge (and the omelettes).
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Healthy Winter Comfort Food: Coq Au Vin

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Healthy Winter Comfort Food: Coq Au Vin

We’ll be posting a series of comforting, perfect-for-winter recipes that are easy to make at home – and much healthier than your takeout versions!

Coq au vin is a classic French dish that means ‘chicken in wine’. When you’re in the mood for French cuisine that is hearty and delicious, but without excess cream, butter and fat that often comes with French cooking. For this specific recipe, we make use of much leaner meat, using skinless chicken thighs. This recipe makes use of 2 cups of red wine. The alcohol will cook off, leaving the rich, deep flavour of the wine.

What You Need:

Ingredients

  • 8 skinless chicken thighs
  • Extra virgin olive oil
  • 12 whole baby onions, peeled
  • 1 punnet (250g) brown mushrooms (or button mushrooms)
  • 2 cups of chicken stock
  • 2 cups of red wine
  • Freshly ground black pepper
  • Himalayan salt
  • Tapioca starch for thickening, optional
  • 1 bunch fresh thyme

Method:

  1. Set a large deep skillet or saucepan over medium-high heat. Sear chicken pieces in olive oil until just browned on each side, then remove.
  2. Add more olive oil to the pan and sauté the baby onions and mushrooms for a minute. Put the chicken back in, cover with stock and red wine, add thyme and seasoning and simmer for 40 minutes to an hour until the sauce has reduced and thickened to your desired liking.
  3. You can add one tablespoon of tapioca starch (mixed with some of the red wine sauce to make a paste) to the red wine sauce to help thicken it further.
  4. Serve with wild rice or cauliflower mash for a low-carb option.

*Note: if you’d like to try to make this a vegan dish, you can try a product like seitan to replace the chicken and use vegetable stock.

 

 

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Healthy Winter Comfort Food: Fish and Chips

We’ll be posting a series of comforting, perfect-for-winter recipes that are easy to make at home – and much healthier than your takeout versions!

This recipe makes two portions. Cooking time will vary slightly depending on the size and thickness of the fish fillets.

What You Need

Ingredients:

  • 1 large orange sweet potato
  • Extra virgin olive oil
  • Salt
  • 2 lemons
  • Handful parsley, chopped
  • 2 hake fillets (150g to 200g each)
  • 200g of green vegetables, such as broccoli or courgettes, sliced lengthways, as needed.

Method:

  1. Preheat the oven to 200°C.
  2. Slice the sweet potato into chips, toss into a Ziplock bag with a little olive oil and salt, then place on a baking tray and put into the oven immediately
    (You can also cook these in an air fryer while you do the rest).
  3. Begin to prepare the fish by placing a sheet of baking paper on a second baking tray.
  4. Slice one lemon and place half the slices on baking paper, then some parsley, then the hake. Top with more parsley, a sprinkle of salt, a squeeze of lemon juice and the remaining slices of lemon. Seal the parcel by folding all sides and corners, making sure it is very secure.
  5. Place the vegetables in the same tray next to the fish and drizzle with olive oil and salt.
  6. When your sweet potato chips have cooked for 20 minutes, flip them over and add back into the oven with the second fish tray.
  7. Cook everything for a total of 10 to 15  minutes further (just make sure the fish is cooked through).

 

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Healthy and Easy Lentil Bobotie

Yes, we’ve got a healthy recipe here that you’ll want to make again and again this winter. A healthy lentil vegetarian bobotie!

Why is this recipe healthier than a regular bobotie? First off, while red meat is a good source of protein, it is a source of saturated fat. This recipe uses lentils which are high in fibre, low in fat and contain protein as well. This lentil bobotie recipe does not use chutney, which is normally filled with sugar. Instead, it uses carrots and sweet potatoes, which add natural sweetness once cooked. You can swap the carrots and sweet potato for small cubes of butternut if so desired.

This recipe also keeps well in the fridge or freezer, making it great for meal planning.

What You Need:

  • Olive oil
  • 2 brown onions, finely chopped
  • 2 large carrots, grated
  • 1 medium orange sweet potato, grated
  • 1 tsp finely chopped garlic
  • 2 Tbsp curry powder
  • 1 tsp turmeric
  • 4 large or 6 medium tomatoes, freshly chopped
  • 2 x 400g tinned brown lentils, drained and rinsed
  • Pinch of salt, to taste
  • 250ml buttermilk or Greek yoghurt
  • 2free-range eggs
  • Pinch of black pepper
  • 2-3 bay leaves

Method

  1. Place 1 Tbsp oil in a large, deep pan set over medium-high heat. Add the onion and sauté until just cooked. Add the carrots and sweet potato and cook for a couple of minutes before adding the garlic and spices. Add a little extra oil if needed and stir until fragrant.
  2. Add the tomatoes with half a cup of water and stir until well combined. Turn the heat to medium-low and simmer for five minutes before adding the lentils. Simmer for another five minutes or until the sauce has thickened and the vegetables are soft. Add salt to taste.
  3. Pour the lentil mixture into an oven-proof dish and set it aside.
  4. Mix the buttermilk, eggs and pepper together and pour it over the lentil mixture. Add bay leaves and bake in a 180-degree oven for 30 minutes or until golden.

Want more vegetarian recipes? Click here. Want more comfort food ideas? Try these healthy pasta recipes!

 

 

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Tasty, Healthy and Easy Chickpea Curry Recipe

Now that it’s winter, we naturally turn to more comfort foods. But comfort foods can be healthy and tasty too! Try this delicious, healthy and easy chickpea curry recipe.

This is a great dish to make in winter because it keeps well in the fridge or freezer and makes for excellent meal-planning. You can serve it with rice, fill a roti wrap with the filling or serve it with pita bread. You can also lighten it up by serving it in a bowl with freshly diced tomatoes, onion and cucumber. It is also quick to make. Keen to change it up? Use brown lentils instead of chickpeas, or try a mix of both!

TIP: Control the dish’s spice and heat levels by adding fresh chillies. For a neutral oil, try heart-healthy canola. If you’re unsure about the curry powder, try ½ tsp turmeric, ½ tsp red chilli powder and 1 tsp garam masala.

What You Need:

  • Olive oil
  • 2 brown onions, finely chopped
  • 1 tbsp finely chopped garlic
  • 1 tsp finely chopped ginger
  • 1-2 red chillies, finely chopped (optional)
  • 2 tsp curry powder (of your choice)
  • 400g tinned tomatoes (or 4-6 chopped fresh tomatoes)
  • 400g chickpeas, drained and rinsed
  • Fresh coriander, to serve

Method

  1. Place 1 tbsp oil in a large, deep pan set over medium-high heat. Add the onion and sauté until just cooked. Add the garlic, ginger and chilli (if using). Sauté for 1 minute, then add the curry powder, adding a little extra oil if you need to and stir until fragrant.
  2. Add the tomatoes and continue to stir until well combined. Thereafter, add the chickpeas with one cup of boiled water. Stir until combined and set aside on low heat for 10 minutes.
  3. Taste the sauce and add a little salt if needed. If it’s too acidic, add a pinch of bicarbonate of soda (or sweetener of your choice).
  4. Serve with fresh coriander.

For more information on the health benefits of chickpeas, read here. Looking for more healthy vegetable dishes to try this winter? Read more here.

 

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5 Amazing Things You Can Do With Beetroot

Compared to other veggies, beetroot is often overlooked, but it is powerhouse vegetable that is affordable and super tasty too.

While pickled beetroot from a jar is great, there are so many other ways to work with the whole vegetable. Beets have also become very popular on fine-dining menus across the world as plant-based healthy eating trends continue to increase.

 

The Health Benefits Of Beets

Beetroot is packed with vitamin A and iron, and the nitrates help your brain function more optimally. The leaves and roots contain antioxidants that fight cell damage and reduce the risk of heart disease. Beets are among the few vegetables that contain betalains, a powerful antioxidant that gives beetroot its vibrant colour. Betalains reduce inflammation and may help protect against cancer and other diseases.

 

Just Beet It

Try these five ways to get more beets into your diet:

  1. Juice It

Blend two roughly chopped beetroots with the juice from two oranges, 100ml water and a handful of ice. Add some ginger for an extra kick.

 

  1. Finely Sliced

Add to a salad or make thinly sliced beet carpaccio served with fresh, light greens such as watercress.

 

  1. Roast It

Roasting beetroot brings out the sweetness of the vegetable. Wash and quarter your beets, place into a baking pan with a little olive oil and salt, then roast at 180°C for approximately 40 minutes. Add to salads or serve as a side dish with a main meal.

 

  1. Beetroot Chips

Set your oven to 180°C. Slice beetroot with a mandolin. Place carefully on a baking sheet with olive oil, salt and pepper. Bake until crisp (25-30 minutes). Remove chips from the oven and place on paper towels to soak up any excess oil. Yum!

 

  1. Braai

Wash your beets, cover them in tinfoil tightly and place into  braai coals and allow to cook for about 40 minutes to an hour, depending on the size of your beets and how hot your fire is. If the fire is too hot, the outside will char. A little bit of charring is okay, but we don’t want to burn the beets,

 

Click here for more health, easy, vegetable recipes.

 

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Why Chickpeas Are So Good For You + Roast Chickpea Recipe

The humble chickpea has grown in popularity over the years due to the rise in plant-based eating and for their versatility in dishes beyond hummus! Here, we break down why they’re so great and show you how to make a tasty tray of roast chickpeas.

 

Chickpeas offer a variety of nutrients and are widely used in Mediterranean and Indian dishes. Think: in curries, stews, as hummus, in salads and soups.

 

They are also high in fibre and a good source of plant protein – two aspects that, combined, make them helpful for those following a weight-loss or management programme. This is because both fibre and protein help you feel fuller for longer. Did you know that one cup of chickpeas contains about 14.5 grams of protein, which is similar to that of lentils and black beans, and makes it a valuable replacement in vegetarian and vegan dishes.

 

Click here for some great healthy dishes to try.

Chickpeas are naturally low GI and may help manage blood-sugar levels, making them a great addition to meals for diabetics.

Chickpeas are also a good source of magnesium and potassium, which makes them an excellent food for athletes to consume as we lose these minerals when we exercise.

For something different, try these roast chickpeas, which are great to add to salads, buddha bowls or even to enjoy as a snack!

 

Roast Chickpea Recipe

What You Need:

1 tin chickpeas, drained and rinsed

1 tsp paprika

1/2 tsp cumin seeds

Pinch salt

Freshly ground black pepper

Olive oil

 

Method:

1/ Set the oven to 180°C.

2/ Combine the chickpeas with the spices and oil and shake them in a baking tray. Place in the pre-heated oven and cook for 15 to 20 minutes or until crispy.

3/ Remove and allow to cool.

Add these to your next meal. Find a great buddha bowl recipe here!

 

 

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The Health Benefits of Aubergines + An Easy Caponata Recipe

Aubergine, eggplant, brinjal – they’re all the same thing! But did you know they are packed with antioxidants and they’re a good source of fibre? More on this and a great recipe to make below!

Affordable, filling and delicious cooked in multiple ways, aubergines are often underrated for their versatility and flavour. Think grilled wedges, aubergine “chips”, saucy and tasty teriyaki aubergine and, of course, baba ganoush! Here, we talk about the benefits they offer and provide an easy recipe for a caponata – an Italian dish that’s super comforting, can be served on toast or as a side to many meals.

Aubergine health benefits

  1. Aubergines are a good source of compounds with antioxidant properties, one being nasunin, which is responsible for the fruit’s deep purple colour skin. Yes, the fruit. This plant compound has been found to protect the fats that make up brain cell membranes and fight free radical damage.
  2. Aubergines are a really good source of fibre. We know that having the right amount of fibre in our diets is so beneficial for a healthy digestive system and including aubergines in your diet is an easy way to get that good fibre in!
  3. Aubergines are low in calories and thus can form an important part of a weight-loss or management programme. Because they are also high in fibre, they will leave you feeling fuller for longer.
  4. Aubergines are good for people with diabetes. They are low in sugar and high in fibre and test-tube studies suggest that extracts of aubergine may help control glucose absorption and reduce high-blood pressure. Read more about these studies here.

    Try the below recipe as an easy way to get aubergines and other healthy ingredients into your diet. It keeps well in the fridge, in a sealed, air-proof container, for up to four days.

Easy, Healthy Caponata Recipe

What You Need:

Olive oil

2 large aubergines, sliced into 2cm cubes

1 small (or half normal) red onion, chopped

1 clove garlic, finely sliced

1 large red pepper, chopped into 2cm pieces

4 large tomatoes, chopped

4 celery stalks, sliced

Handful pitted green olives, roughly chopped

2 tsp capers

1 tbsp brown sugar or sweetener of choice

50ml red-wine vinegar

Pinch salt and freshly ground black pepper

1⁄4 cup toasted pine nuts, for garnishing

Fresh basil leaves, for garnishing

Method:

1/ Set a large sauté pan over medium-high heat. Coat the base with olive oil and once hot, add the aubergine cubes (you may need to cook them in two batches).

2/ Once cooked, remove the aubergine cubes (leaving behind the olive oil) and set aside in a bowl. Add more olive oil if necessary, then sauté the onion for a few minutes until fragrant. Add the garlic and cook for two minutes before adding the red pepper. Cook until tender.

3/ Pour in a splash more olive oil, if needed, and return the aubergine to the dish. Add the chopped tomatoes and celery and cook, stirring often, for five to 10 minutes (the aubergine will break down).

4/ Add the olives and capers and stir through with the sweetener and vinegar. Season with salt and pepper, to taste. Turn the heat down to low and allow to simmer slowly, stirring often, for about 20 minutes. Taste test and serve.

Looking for another yummy aubergine dish? Try this healthy ratatouille.

 

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3 Healthy Dairy-Free Pasta Sauces To Try Tonight!

These healthy, dairy-free pasta sauce recipes are quick, easy and will help you shake up that weekly dinner routine.

 

These dairy-free pasta recipes make enough for one portion. Double up and you have some for work the next day!

 

Healthy Pasta Sauce 1: Dairy-Free Alfredo

 

1 clove garlic

1 punnet brown mushrooms, sliced

2 tsp olive oil

2 chicken breasts

5 to 6 large baby marrows

2 TBSP coconut cream

Dried chilli flakes

Salt & pepper to taste

 

1/ Heat a large pan until very hot, then add the garlic, mushrooms and 1 tbsp olive oil. Sauté until slightly golden.

2/ Slice and sauté the chicken breasts in the rest of the olive oil.

3/ Using a spiraliser, make courgette pasta (you can also buy courgette spaghetti from Woolworths).

4/ In a bowl, mix the mushrooms, chicken, coconut cream, chilli flakes and salt and pepper together. Toss with the courgette spirals.

 

Healthy Pasta Sauce 2: Puttanesca

 

1 clove garlic

1 red chilli

1 TBSP olive oil

5 to 6 chopped anchovies (optional)

3 TBSP caper berries

1 tin chopped tomatoes

Spaghetti / pasta of your choice

15 kalamata olives, pitted and chopped

Salt & pepper

 

1/ In a large pan, sauté the garlic and chilli in the olive oil.

2/ Add the anchovies and caper berries and cook for another minute.

3/ Add the tomatoes and cook for a further 10 minutes until slightly thickened and reduced. In the meantime cook your pasta.

4/ Toss in the olives, seasoning and some of the pasta water to loosen. Add in the spaghetti and stir until well-combined. Serve immediately.

 

Healthy Pasta Sauce 3: Avo Pasta Salad

 

12 rosa/ baby tomatoes, quartered

Handful of olives, pitted, chopped

½ an avocado, sliced

1 cup gently steamed spinach

Chilli flakes

Salt & pepper

Fresh lemon

Pasta of your choice (we recommend penne)

Fresh basil

 

1/ Place the tomatoes, olives, avo, spinach and chilli in a large bowl. Add the seasoning, lemon juice and olive oil. Add the cooked pasta and toss together until coated.

2/ Serve with fresh basil leaves.

 

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How To Make Homemade Healthy Takeaways

There’s nothing wrong with the occasional takeaway, but we have put together some great homemade versions that will have you eating your fave takeaways in a healthier, weight loss-friendly, more nutrient-packed way!

 

Takeaway 1: Healthy “Pizza”

 

Gluten-free pizza base, flatbread or tortilla

2 tbsp basil pesto (Princess Pesto makes a vegan version)

½ cup baby spinach

1 cup broccoli florets, sliced into thin strips

¼ cup edamame beans

1 fresh chilli, finely chopped

¼ cup vegan cheese or Parmesan

1 avocado, sliced

Extra-virgin olive oil

Fresh lemon juice

 

1/ Pre-heat oven to 180°C or 200°C, depending on what base you’re using (if using a pizza base, precook the base for 10 minutes).

2/ Spread the basil pesto on your base of choice. Place the rest of the ingredients (except the avocado) around the base. Sprinkle over some vegan cheese or Parmesan and season.

3/ Bake for 10 minutes or until cooked through. Remove from the oven.

4/ Place avocado slices around the base and serve with a drizzle of olive oil and squeeze of lemon juice.

 

Takeaway 2: Healthy Noodles

 

Olive oil

4-5 spring onions, sliced

1-2 cloves garlic, finely sliced

1 chilli, finely sliced

1 knob ginger, grated

1 cup sliced button mushrooms

1 cup sliced sugar-snap peas (or mange tout)

1 cup chopped tenderstem broccoli

1 cup baby spinach

2 tbsp tamari (or low sodium soy sauce)

2 tbsp mirin

2 tbsp sake

Handful thin rice noodles, soaked in water

Fresh coriander

Fresh lime juice

 

1/ Heat a little oil in a large wok. Add onion and sauté for a couple minutes before adding the garlic, chilli and ginger.

2/ Add the mushrooms and sauté (add a little more oil if needed). Once cooked, add the rest of the green vegetables and the tamari, mirin and sake. Sauté for a minute before adding the noodles (with some of the soaking water if necessary) and stir-fry until cooked through.

3/ Serve with fresh coriander and a squeeze of lime.

 

Takeaway 3: Healthy Pasta

 

2 cloves garlic, minced

2 chillies, very finely chopped

Olive oil

2 tins chopped tomatoes

1 tbsp tomato paste

Splash balsamic vinegar

Pinch of pepper

500g gluten-free pasta

Fresh basil leaves

Toasted pine nuts

 

  1. Sauté the garlic and chilli in olive oil for two to three minutes.
  2. Add the tomatoes, stir in the paste and vinegar and season to taste. Cook, stirring, for 30 minutes (this arrabbiate style sauce will get better with slow, long cooking time).
  3. Cook the pasta according to package instructions until al dente.
  4. Once cooked, add the pasta to the sauce and stir to combine. Divide among bowls. Just before serving, add some basil leaves, toasted pine nuts and an extra drizzle of olive oil.
  5. Serve with a side salad to add extra greens!
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