Aglio e olio meets primavera for the ultimate springtime pasta
Use any spring greens in this quick and nutritious recipe.
Ingredients: (serves 2)
100g purple sprouting broccoli
80g green asparagus
30g wild garlic
1/2 red chilli
1/2 lemon, zested and juiced
2 Tbs EVOO
S & P
Method: (see video below)
Cut the purple sprouting in half lengthways then across.
Slice the asparagus thinly either on the bias or using a potato peeler.
Finely chop the wild garlic, red chilli and zest the lemon.
Cook 180g of pasta in boiling salted water, 5 minutes before the pasta is cooked add the broccoli, then 2 minutes before the end add the asparagus.
Warm up in the olive oil in a saucepan on medium heat then add the lemon zest, wild garlic and chilli, leave it to sizzle and infuse for one minute. In the meantime, collect some pasta water in a jug and drain the pasta and vegetables.
Add them to the frying pan and stir with some pasta water until the oil and water emulsify into a sauce coating the pasta.
Finish with a squeeze of lemon juice and enjoy. Bon appétit!
Video:
More about this recipe:
This pasta recipe is very easy, I often make it for a quick mid-week lunch or dinner and use any green vegetables I have in the fridge or freezer (spinach, peas, broccoli, cabbage,...). It's a cross over between a primavera sauce using spring greens and a classic aglio e olio. It's wild garlic season at the minute which gives this recipe a great seasonal twist but you can also make it year round by swapping it for 1 thinly sliced garlic clove and some finely chopped herbs such as parsley.
Asparagus are a good source of folate and biotin, they're great to help your body find a moment of calm as they provide:
Folate - is linked to levels of serotonin (one of the good mood hormones) - being low in folate increases your chance of feeling depressed.
Asparagine (Amino Acid) - is linked to maintaining motivation, cognitive function and reducing stress.
Wild garlic can be found in shaded woodlands, make sure to only pick up to 3 leaves per plant and wash before using. It's a great source of iron, folate and vitamins C & A. Eating wild garlic can promote a feeling of happiness because it provides:
Good source of folate - not having enough folate increases the chance of feeling depressed.
Vitamin C - involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression.
Iron (phosphorous and calcium)- involved in converting tryptophan to serotonin one of the good mood hormones.
Allium sulphur compounds - highest in garlic, they have been shown to reduce incidence of cardiovascular diseases.
Purple sprouting is a good source of fibre and can also support good mood and a happy lifestyle as it provides:
Good source of folate - not having enough folate increases the chance of feeling depressed.
Vitamin C - involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression.
Calcium - involved in the conversion of tryptophan to serotonin, a good mood hormone.
Full of antioxidants and phenolic compounds - which reduce oxidative stress and support brain health.
Photos:
Comentarios