Wednesday, 22 November 2017

Mushroom & Courgette Pasta Stir Fry

Quick, effortless and nutritious, this stir fry is a great way to get in Micronutrients; you know the body's miniscule helpers that rarely ever come up in conversation. I'm talking Vitamins, Minerals, trace elements like Riboflavin, Zinc, Copper, Phosphorous, shall I go on? Just because they are small and are not spoken of nearly as much as macronutrients (Carbohydrates, Fats, Protein) does not mean they are unimportant. Society seems so focused on macronutrients but what about the little guys? Micronutrients are the essential building blocks of a healthy body, mind and bones, fruits and vegetables are excellent sources. They are essential because the human body cannot produce them and so they can be obtained through diet. Even though they are required in very small amounts, their complete absence would have some serious effects. For all the metabolic processes to take place successfully within the body, Micronutrients are needed. Fancy indulging in the little guys more often? This stir fry might just be what you're looking for.


Prep Time: 5 mins                                                                                 Cooking time: 15mins
Serves 4



What you need:

600g Fusilli (I used Gluten Free Fusilli)
1 tbsp olive oil
4 cups mushrooms, sliced
3 and half cups sliced courgettes
3 crushed garlic cloves
10 cherry tomatoes sliced in half
90g fresh spinach
2 spring onions, chopped
1/4 cup water
1 tspn black pepper
1 tspn thyme
1 tspn ground parsley
1 tspn oregano



Method:

  1. In a medium sized pan containing boiling water, cook pasta for 10-12 minutes.
  2. Whilst the pasta is cooking, heat up oil in a large pan then stir in & saute garlic for 1 min.
  3. Add in all vegetables and toss around until well mixed. Season with herbs and spices. 
  4. Pour in a 1/4 cup water, lower the heat and leave to cook until courgettes are tender.
  5. Pasta should be ready by the 12 min mark, drain and add pasta to vegetable stir fry. 
  6. Mix well. Serve.


Enjoy the rest of your week!
Nokhuthula xo 


References:

Unicef (2015) What is the role of Micronutrients in Nutrition? Available at: https://www.unicef.org/nutrition/index_iodine.html
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