TYPE: Lunch, Dinner            PREP TIME: < 30 mins

Goodies Needed

• Whole Wheat Fresh Pasta Noodles (store bought or home made)
• Zucchini (organic)
• Crimini Mushrooms
• Garlic
• Fresh Basil Leaves (preferably organic)
• Low Fat Fresh Parmesan Cheese
• Extra Virgin Olive Oil (preferably organic)

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

Zoe Organic Extra Virgin Olive Oil, 25.5-Ounce Tins (Pack of 2)
Price: USD 22.20

Preparation Steps

• Cook the pasta as per package instructions (usually takes about 3 minutes in boiling water)
• Once pasta is done, drain the water and you may want to stir in a small bit of olive oil to prevent pasta from sticking together
• Peel and mince a couple of cloves of garlic
• Clean and chop the mushrooms into small pieces
• Rinse and shred the zucchini, using a food processor or box grater
• In a large pan, pre-heat some olive oil and add in the minced garlic  and cook for 1 minute
• Add in the shredded zucchini and mushrooms, and cook for about 3 minutes or just until slightly softened
• Rinse and chop up finely some basil leaves
• Stir together the pasta, the zucchini mix and basil leaves together
• Place a desired portion of the pasta mix on a plate and garnish with some Parmesan cheese if desired
• You can crisp-fry some basil leaves in olive oil also if desired for decoration
• 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

Zucchini:

• good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
• protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
• for more information, visit the zucchini (summer squash) 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

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

Basil:

• good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
• contains excellent mix of flavonoids that offer protection at the cellular level
• anti-bacterial, anti-inflammatory, and enhance cardiovascular health
• for more information, visit the basil detailed overview from World’s Healthiest Foods

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• for more information, visit the crimini mushrooms 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.