TYPE: Lunch, Dinner            PREP TIME: < 30 mins

Goodies Needed

• Whole Wheat Fresh Pasta Noodles (store bought or home made)
• Plain Tomato Sauce (store bought or home made)
• Tomatoes (preferably organic)
• Eggplant (preferably organic)
• Shiitake Mushrooms
• Garlic (2 cloves)
• Green Onion (for garnish)
• Cashew Nuts (for garnish)
• Olive Oil (2 – 3tbsps)
• Choice of dried herbs

* Quantities depend on number of people you are serving and portion sizes

Price: —

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Preparation Steps

• Cook the pasta as per package instructions (usually takes about 3 minutes in boiling water)
• Peel and mince the garlic cloves – set aside
• Rinse and slice or cut up the Shiitake Mushrooms into pieces of your liking – set aside
• Peel and slice the eggplant – set aside
• Pour the pasta sauce into a pan (if the pasta sauce is store bought, be sure to buy plain to avoid the extreme sodium amounts in the traditional flavored ones)
• Rinse and cut up the tomatoes into wedges and place on plate as seen in photo
• Crush some cashew nuts – set aside
• Rinse and cut up a few green onions – set aside

• Heat 2 tbsps of olive oil in a pan on medium heat and add the minced garlic
• Add in the mushrooms and sauté for a few minutes in the olive oil and garlic
• Remove the Shitake Mushrooms and stir them into the pasta sauce
• Place the sliced eggplant and sauté in the pan with the olive oil and garlic, about 5 minutes or until desired texture is reached
• Warm the pasta sauce with the mushrooms (add your choice of herbs to taste)
• Once pasta is cooked, you can stir in a tiny bit of olive oil to prevent the pasta from sticking
• Place desired portion of pasta onto plate with tomatoes
• Layer the eggplant on top of the pasta
• Pour on a generous amount of the sauce with mushrooms on the eggplant covered pasta
• Sprinkle some cashew nuts on the meal and garnish with some green onion
• This is a great tasting, healthy and great looking meal that is easily done in under 30 minutes (if making your own pasta and/or tomato sauce it will take longer as per those recipes)
• Come back and let me know how you liked it!

Meal Nutritional Benefits

Whole Wheat Pasta

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
• enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Eggplant:

• 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

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil detailed overview from World’s Healthiest Foods

Shiitake Mushrooms:

• A symbol of longevity in Asian cultures
• good source of (in descending order): iron, vitamin C, protein and fiber
• Enhance immune system, lower cholesterol levels, decrease risk of cancers through potent antioxidant action, decrease risk of anemia and promote overall optimal health
• for more information, visit the shiitake mushroom detailed overview from World’s Healthiest Foods

Garlic:

• Adds a rich aroma to any meal
• good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• 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
• has anti-inflammatory, antibacterial and antiviral activity
• promotes optimal health
• for more information, visit the garlic detailed overview from World’s Healthiest Foods

Cashew Nuts:

• Adds a unique taste and texture to pasta and enhances balance of meal
• good source of (in descending order): copper, magnesium, tryptophan and phosphorus
• Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
• Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
• Lower risk of weight gain when consumed on a regular basis
• for more information, visit the cashews detailed overview from World’s Healthiest Foods

Onions (Green):

• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
• promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
• reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
• have anti-inflammatory and anti-bacterial activity
• for more information, visit the onions detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.