Healthy Spring Pasta: Pappardelle with Mushrooms, Zucchini and Mixed Seeds

Warm temperatures do not mean that we have to give up pasta. There are many ways to make light pasta dinners, including this JWM favorite healthy spring pasta, which is absolutely delicious. I leave true sauces that are rarely light, to restaurants. Enjoy this JWM original creation.

How did I come to make this excellent meal? I love mushrooms and zucchini, which are both staples in my refrigerator. The addition of seeds was a spontaneous toss into the dish.  When I met up with my yogi friend in London, who lives in Turkey, she took me to a shop where she buys a seed mix that she stocks up on, packs, and flies back to Turkey. The seeds are called “Seeds For Salad,” but I discovered during my creative cooking Eureka moment that they could be used on anything, including pasta. The seeds were not only incredibly tasty on the pappardelle, but also added many new flavor dimensions and nutrients to the dinner. I had no idea that just a sprinkle of seeds could enhance the value of pasta to such a great extent.

 

What You Need:

Fresh Pappardelle

Shitake mushrooms or any other kind that you like

Zucchini

Garlic

Extra Virgin Olive Oil

Salt

Fresh grated Parmesan

Seed Mix

 

How To Make:

Boil water. Add pappardelle and cook it until it is al dente. In a separate pan sauté the mushrooms and zucchini until golden and slightly crisp. Add the garlic. Strain the pasta. Pour enough olive oil into the pasta pot to lovingly coat your pappardelle. Place the pasta back in the pot with olive oil over a very low heat. Add the mushrooms, zucchini, and garlic into the pot and fold in evenly. Add Parmesan and fold until it is slightly melted. Add salt to flavor (be careful because depending on your seed mix it too might have salt). Let sit for 2 minutes so the pasta can absorb all the flavors. Place a portion of the pasta dish on a plate. Sprinkle your seed mix on top.

What’s in the seed mix and what are some of its health benefits?

Flaked Almonds

• Protein
• Lowers LDL-Cholesterol and reduces risk of heart disease due to healthy fats, magnesium, vitamin E, monounsaturated fats and potassium
• Decreases after meal sugar spikes: “When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.”~ WH Foods
• Contains potent antioxidant flavonoids

Pumpkin Kernels

• Carotenoids
• Zinc: helps to strengthen bones
• Omega-3 fats
• Anti-Inflammatory
• Magnesium
• Manganese
• Phosphorous
• Iron
• Protein
• Copper

Flaked Chili Peppers

• Capacin: Fights inflammation and alleviates pain; clears congestion
• Beta-Carotene
• Vitamin C
• Vitamin A
• Lowers risk of type 2 diabetes: “In a study published in the July 2006 issue of the American Journal of Clinical Nutrition, Australian researchers show that the amount of insulin required to lower blood sugar after a meal is reduced if the meal contains chili pepper. When chili-containing meals are a regular part of the diet, insulin requirements drop even lower.” ~WH Foods

Maldon Sea Salt

Extra Virgin Olive Oil

• Anti-Inflammatory (research shows that extra virgin olive oils are much more effective with inflammation than non-extra virgin olive oils)
• Vitamin E
• Beta-Carotene
• Polyphenols, importantly hydroxytyrosol (HT)
• High levels of monounsaturated fat