This is a filling meal for the active lifestyle that incorporates the goodness of greens and mushrooms. It provides complex carbohydrates, healthy fats and protein. It is rich in fiber and micronutrients, naturally low in sodium and cholesterol free.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Gluten-free (if using brown rice pasta)
- Refined Sugar-free
- Whole Spelt Pasta (organic) or Brown Rice Pasta (organic)
- Zucchini (organic)
- Eggplant (organic)
- Crimini Mushrooms (organic)
- Broccoli (organic)
- Onion (organic)
- Cumin (organic)
- Sage (organic)
- Garlic Powder (organic)
- Black Pepper (organic)
- Sea Salt (unrefined)
- Pot, medium or large
- Skillet/Pan, large
- Cutting Board
- In a large pot, bring a sufficient amount of water to a boil and cook the pasta according to package instructions (usually 5 to 10 minutes depending on type of pasta).
- Pour a thin layer of water into your skillet and begin to heat on low-medium heat.
- Peel a desired portion of your onion, chop coarsely, and place into hot pan.
- Wash/clean the mushrooms, and slice or dice into small pieces. Place into pan, cover with a lid, and continue cooking.
- Wash the eggplant, peel a desired portion, slice and then dice into small chunks. Place into the pan, cover back, and continue cooking.
- Wash the zucchini, peel if needed, slice and dice into small chunks. Place into pan, cover back, and continue cooking.
- Wash the broccoli, cut into small chunks and add into pan mixture to steam for the last few minutes with the other vegetables, covered. In total your mushroom-veggie mixture should have been cooking for 10 to 15 minutes.
- Sprinkle a desired amount, about 1/2 to 1 tsp of each, cumin and garlic powder into the pan, as well as some sage powder, salt, and pepper. Stir all of the ingredients together and remove from the heat.
- Once the pasta and the vegetables are done, put some pasta on plates according to preferred portion sizes and top generously with the mushroom-veggie mix. Enjoy.
Meal Nutritional Benefits
Whole Grain Spelt Pasta:
- offers healthy source of complex carbohydrates and health enhancing phytonutrients
- good source of (in descending order): manganese, fiber, phosphorus, vitamin B3, magnesium, protein and copper
- lowers risk of diabetes type 2, enhances cardiovascular health and reduces risk of atherosclerosis and heart disease, prevents gallstones, helps protect against breast cancer and enhances overall good health
- for more information, visit the spelt detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
- contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
- helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
- for more information, visit the broccoli detailed overview from World’s Healthiest Foods
- good source of (in descending order): fiber, potassium, manganese, copper, vitamin B1, vitamin B6, folate, magnesium, tryptophan and vitamin B3
- source of highly beneficial phytonutrients, including flavonoids and antioxidants
- protects against free radical damage, promotes cholesterol reduction and promotes cardiovascular health
- for more information, visit the eggplant detailed overview from World’s Healthiest Foods
- good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
- protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
- for more information, visit the zucchini (summer squash) detailed overview from World’s Healthiest Foods
- Great source of phytonutrients and anti-cancer properties
- good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
Coconuts (Coconut Oil):
- Has various health promoting qualities in almost all areas of the body, including boosting the immune system
- Contains antimicrobial, antiviral and antibacterial properties
- Excellent, rich and healthy source of saturated fats in the form of medium chain triglycerides
- For a complete overview and detailed list of health benefits see benefits of coconuts
- has anti-inflammatory, antibacterial and antiviral activity
- a source of vitamins, minerals, antioxidants, and phytonutrients
- good source of (in descending order): manganese, vitamin B6, vitamin C, selenium, calcium, phosphorus, vitamin B1, and copper
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control and promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- adds a delightful rich flavor and fragrant aroma to any meal
- good source of: iron, manganese, calcium and magnesium
- protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
- for more information, visit the cumin detailed overview from World’s Healthiest Foods
- Good source of: manganese, vitamin K, iron and fiber
- Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- Also contains antibacterial and antioxidant properties
- For more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt/Himalayan Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries