Pasta is back!
Carbs aren't evil - The Mindful Cook shares her speedy super recipe for buckwheat pasta with tuna and capers.
It’s almost time to change the clocks, spring has sprung and on good days you can feel the sun’s gentle warmth on your face. Nutrition guru Josie Buck is here to get us in the mood for some alfresco Mediterranean style dining – it’s just around the corner we promise.
Josie’s words of wisdom on pasta ……
Many of us get a little concerned about pasta due to it’s carbohydrate content, but the truth is there are loads of really good, healthier varieties around today. I always look for the products that are going to provide the most dietary fibre, ones which slow the release of sugars into the system and are subsequently much better for digestion.
Wholewheat and vegetable based versions are gaining popularity and if you are coeliac or want to avoid gluten there are LOTS of gluten free alternatives available in mainstream supermarkets too. I recently tried a corn/rice and quinoa pasta which was honestly no different to wheat pasta.
If you are still concerned, portion size is the secret. I advise 70g of pasta per person and make sure you include a good source of quality protein in the dish which will help slow digestion.
Tuna & Caper Pasta
It only takes 15 minutes from ingredients to plate and tastes totally awesome.
- Olive oil
- 1 tbsp capers
- 2 cloves of garlic crushed
- 8 anchovy fillets
- 1/4 tsp chilli flakes
- 1 tin of sustainable tuna
- A handful of kalamata olives
- A good handful of chopped fresh spinach
- Chopped fresh parsley
- Juice of half a lemon
- A good dose of cracked black pepper
- Grated parmesan
- 150g buckwheat/wholewheat or vegetable pasta
Get all your prepped ingredients lined up.
Add a good slug of olive oil to a large heavy based frying pan. At the same time pop your pasta on to boil – add a slug of oil to the water, a splash of lemon juice and a little salt.
Add the capers and crushed garlic to the warmed oil in the frying pan and allow to cook a little before adding the anchovies. Stir the anchovies around until they dissolve into the oil and capers, this takes about 5 minutes. Once they have dissolved add the drained tin of tuna and mix in.
Cook the pasta to Al Dente (around 10 minutes), drain off the water and add the pasta to the frying pan, mixing in well. Then add the chilli flakes, olives, spinach and some grated Parmesan to the pan, stir in and heat through.
Finally, add in the parsley, lemon juice and a good few rounds of cracked black pepper, stir in well.
Serve up with some steamed broccoli and dress with a little more Parmesan – yum!!