Mineral-Rich Mid-Week Meal: Pumpkin Pasta with Sage, Gorgonzola and Walnuts
Fancy a nourishing midweek dinner including protein, good fats, and complex carbohydrates, including the minerals you need to lift you from suffering a bit of a cold, feeling under the weather, tired and depressed, relax body tension and improve your skin at the same time? Try this wholegrain fresh pumpkin pasta with sage, gorgonzola and walnuts.
Abundant essential oils of sage can have a positive effect, and not only on sore throats. The well-known medicinal herb is also good for the stomach and can help with gastric distress or nausea. In addition, the pumpkin provides plenty of potassium - the mineral supports a balanced fluid balance in the body.
I am using fresh wholegrain pasta for this recipe, to add complex carbohydrates. Whole-grain pasta is typically high in fibre, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fibre and certain micronutrients than refined pasta. The magnesium in this pasta recipe will also help me with the muscle cramps I so often suffer in winter. At the same time, the magnesium helps the potassium of the pumpkin do its job of fighting the muscle aches and fatigue.
The cheese adds the necessary protein and although people often think it's not the healthiest ingredient in the world, the truth is that cheese has many health benefits and can certainly be a part of a nutritious meal plan.
Gorgonzola cheese is a blue cheese originating in the town of Gorgonzola in northern Italy. Its blue veins are reminiscent of marble and are the result of bacterial growth during the aging process. Its texture can either be creamy or crumbly; the longer it ages, the more of a tangy bite you will experience. The fat content of this cheese provides the majority of the health benefits. And because it contains 100% cow’s milk, it is full of essential minerals, including calcium and vitamin D.
Walnuts have a wealth of polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL cholesterol in particular, but also lower your cholesterol overall. Walnuts are also an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
This recipe helps get you a long way with your daily recommended intake for calcium, potassium, zinc, magnesium, iron and your essential vitamins, is easy and quick to prepare and is delicious to boot. What's not to like?
Ingredients
Serves 4
1 organic pumpkin
sea salt
pepper
olive oil
fresh whole-grain pasta for 4
½ bunch sage
4 garlic cloves
250 ml oat milk
2 tbsps white wine vinegar
1 pinch of chilli powder
nutmeg
chopped walnuts
good quality gorgonzola
Step 1: Prepare the pumpkin
Clean, wash, halve, core, and cut the pumpkin into small cubes. Place in a baking dish, season with salt and pepper, drizzle with 2 tablespoons olive oil and bake in a preheated oven at 225 °C for 20 minutes.
Step 2: Prepare the pasta
Cook fresh pasta in boiling salted until al dente. Drain and drain, reserving some of the pasta water.
Step 3: Puree the pumpkin
Allow pumpkin cubes to cool slightly and set aside a small bowl of cubes. Puree the remaining pumpkin with pasta water and additional water, if necessary, in a stand mixer.
Step 4: Prepare the pasta sauce
Meanwhile, rinse sage, shake dry, pluck leaves and cut into strips. Peel garlic and cut into slices. Heat 2 tablespoons of oil in a large frying pan. Sauté sage and garlic in it over medium heat for 5-7 minutes. Add pumpkin puree, oat drink, vinegar and spices and stir until smooth. Season with salt and pepper. Add a little pasta water if needed.
Step 5: Combine and serve
Fold in pasta and diced pumpkin. Sprinkle with gorgonzola and chopped walnuts. Divide among 4 plates and serve.
Enjoy!
Eating well doesn't have to be difficult! Have you tried this recipe? Show me and tag me on Instagram!
Are you interested in studying nutrition as well? Check out The Nutrition Institute. Use this link and receive a discount.
