Characteristics

This is a delicious, traditional-style pasta meal for pasta lovers, best suited for active lifestyles and athletes. It features complex carbohydrates and is low in fat, along with a good variety of micronutrients. It is naturally low in sodium, high in fiber, and nutrient-dense calories.

TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make quantities according to personal needs

  • 100% Plant-Based (Vegan)
  • Can be wheat/gluten free depending on pasta choice
  • Soy-free
  • Corn-free
  • Nut-free
  • Peanut-free
  • Oil-free
  • Refined sugar-free

Goodies Needed

  • Organic Whole Grain Pasta - variety of your choice
  • Organic Zucchini
  • Organic Mushrooms - variety of your choice
  • Organic Garlic Cloves
  • Organic Fresh or Dried Basil
  • Organic Fresh or Dried Oregano
  • Organic Nutritional Yeast (non-GMO)
  • Organic Black Pepper
  • Unrefined Sea Salt or Himalayan Salt
  • OPTIONAL: Organic Ground Almonds (raw)

TOOLS:

  • Pot, large 5 quart
  • Pan/Skillet
  • Stove
  • Strainer
  • Utensils

Preparation Steps

  1. Cook the pasta as per package instructions (usually takes about 10 minutes in boiling water). When the pasta is done, drain the water and rinse the pasta to prevent it from sticking together.
  2. Place a thin layer of water into your skillet and begin heating at low-medium heat.
  3. Wash/clean the mushrooms as required, and slice or dice them into smaller pieces.
  4. Place the mushrooms into your skillet, cover, and cook on low-medium heat for about 10 to 15 minutes.
  5. As mushrooms are cooking, peel and mince 1 - 3 cloves of garlic (depending on portion needs) and stir into the cooking mushrooms.
  6. Wash and shred or chop up the zucchini, and add to the cooking mushrooms. Cook the zucchini for 3 to 5 minutes.
  7. If using fresh herbs, rinse and chop the leaves accordingly.
  8. Remove your mushroom-veggie mixture from the heat, do not drain the liquid in the pan, and add in the herbs (fresh or dried), nutritional yeast, salt, and pepper, and stir well together.
  9. Place the mixture on top of the pasta or mix it all together and place on serving plates.
  10. Optionally, garnish the meal with some ground almonds. Enjoy!

Meal Nutritional Benefits

Organic Whole Wheat

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically most B vitamins
  • provides minerals, especially manganese, selenium, magnesium, phosphorus, iron, zinc, and copper
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • Health Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes toxic glyphosate residue. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Zucchini (Summer Squash)

  • provides some carbohydrates, fiber, protein, and are virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Herbs (fresh and dried)

  • naturally low in carbohydrates and are virtually fat-free
  • a source of fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide anti-fungal, anti-bacterial, and anti-microbial properties
  • provide lots of vitamins, including vitamins A, C, some Bs, E, and K
  • provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Nutritional Yeast

  • great source of highly-digestible protein and nutrients
  • provide vitamins, especially B vitamins, including vitamin B12
  • provide minerals, especially molybdenum, iron, selenium, zinc, phosphorus, and manganese
  • supports optimal health, weight, healing, and prevention
  • Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely, and some can contain GMOs. Also, not all brands contain vitamin B12, so choose a reliable source that clearly states its contents.

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

Almonds / Almond Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, E, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.