“Everything you see I owe to spaghetti” – Sophia Loren .
She was not just referring to the benefits of eating pasta but to the overall benefits enjoyed by people whose diet is classified as Mediterranean . The cuisines mostly associated with this diet are from Italy,Greece,Spain but may also include some 18 other countries that border the Mediterranean sea.
These diets use a lot of fresh foods and they eat a lot of fresh vegetables too.
Here is a simple pasta recipe anyone can cook with their eyes closed.
Baby spinach/any spinach whole (10 stalks)
1 medium-sized carrot grated
1 large tomato ,diced
1 small onion,diced
dash of black pepper,salt
200 grammes of spaghetti
Lots of water
Large enough saucepan
The general rule of thumb to follow is grammes of spaghetti per person.
Make sure you have enough water to allow the spaghetti to have room to swirl around,that way you don’t end up with a lumpy mess.
1.Bring water to boil in a medium-sized saucepan and add the spinach whole,let it blanch for 2-3 minutes then scoop it out and let cool before chopping it.
2.Meanwhile bring the water you blanched the spinach in back to boil and add the pasta and let it boil for 6-7 minutes uncovered.
As the pasta boils get a pan and saute’ the onions till soft,add the tomatoes ,carrots,salt and some black pepper and let cook till soft on medium low heat.
4.By this time pasta should be ready,drain but reserve about 5-6 tablespoons of the pasta water which you add the pan with the vegetables to help thicken the sauce.
5.Add the chopped spinach let it cook for 2 minutes then remove vegetable pan from heat and add the pasta,turning with kitchen tongs or fork so that the spaghetti strands are coated with the sauce.
6.Get a fork and twirl your way to spaghetti wonder land
Pears are a great source of dietary fibre in the form of pectin and are great source of naturally occurring sugars in the form of sucrose,fructose.
They also contain potassium and vitamin C.
Store them in your refrigerator,packed in a plastic bag for up to 3 days,after that they lose their crispness and turn soft and mushy.Its pear season in Kenya and just today after going shopping at my local market I was feeling really hot and decided to buy a really nice looking luscious pear and some water melon and decided to cool off after my lunch with this juicy salad.
1 medium sized pear,cubed
1/2 cup of water melon cubed
1/2 juice of 1 lemon
In a small salad bowl mix the lemon and pear and squeeze the lemon juice on top then toss.
2.Sit on the couch put the first spoonful in your mouth close your eyes and chew slowly enjoying each crunchy bite
You can add any other fruit of your choice like sliced avocado,banana,strawberry whatever your heart desires.
Sorry i have to go back to the kitchen to make more salad.