Pasta – healthy and tasty

Noodles are perfect for carloading. But what do you serve with it – always just pesto or tomato sauce? Here are four delicious recipes with a health bonus.

When it comes to after service replenishment of glycogen stores, There is nothing better than pasta. But many runners lack recipes and often can’t think of anything else Pasta with tomato sauce, pasta with pesto (preferably convenient and cheap by the glass) or spaghetti aglio e olio. But where is the taste? Diversity? And couldn’t you fit in some fresh vegetables too – if only for the vitamins? Come here four simple, delicious recipes with added health value for each flavor.

Tagliatelle with peas and beans

Thanks to legumes and beans, just one serving of this food provides 22 percent of your daily fiber needs (increases gut bacterial diversity and reduces belly fat).

Ingredients for 4 servings

• 200 g of beans (fresh or frozen)
• 200 g beans/beans (fresh or frozen)
• 1 clove of garlic
• 50 ml of olive oil
• 600 g tagliatelle, preferably fresh
• a handful of fresh mint
• 50 g parmesan

preparation

1. Boil beans and peas in salted water for 2 to 3 minutes. Remove from heat, drain, rinse in cold water to retain its beautiful green color.
2. Saute the crushed clove of garlic in oil for 1 minute. Add the drained beans and peas, heat for 2 minutes and then remove from heat.
3. Meanwhile, cook the pasta al dente according to package directions, drain, add to the pan with the beans and mix well.
4. Season with salt and pepper, sprinkle with chopped mint, serve, and sprinkle with parmesan.

Food values ​​for serving

666 calories; 96 g carbs, 25 g protein, 20 g fat

Pens with onions

Studies have shown that the antioxidant plant pigment nasunin, to which beetroot owes its purple color, protects the lipids in the membranes of our brain cells, changing them (and therefore you) faster.

Ingredients for 4 servings

• 1 eggplant
• 2 tablespoons of olive oil
• 2 cloves of garlic
• 100 ml of red wine vinegar
• 6 tomatoes
• 375g penne or rigatoni
• 125 g ricotta salad (salted ricotta; alternative: pecorino)
• a handful

preparation

1. You should start a little faster with this step: slice the eggplant lengthwise, then slice into thick strips. Place them in a bowl, sprinkle generously with salt and leave for 30 minutes.
2. is it over Heat oil in a pan, add garlic and chopped eggplants and fry until golden.
3. Pour in the vinegar, add the diced tomatoes, simmer for 10 minutes until your kitchen smells like the streets of Bologna.
4. While the sauce is boiling, cook the pasta al dente, drain and add to the sauce.
5. Finally, garnish with grated ricotta and chopped basil (tip: cutting with a knife causes the basil to oxidize and turn black, so it’s better to tear off the leaves) and serve.

Food values ​​for serving

526 calories; 79 g carbs, 15 g protein, 13 g fat

Fusilli with pancetta

Raisins are one of the best sources of the trace element boron (known as the dietary supplement borax), which promotes bone formation, alleviates osteoarthritis and arthritis, and counteracts the decline in testosterone levels.

Ingredients for 2 servings

• 1 flower
• 375 g fusilli (spiral pasta)
• 1 tbsp olive oil
• 100 g pancetta (Italian bacon)
• 100 g of pine nuts
• 100 grams of grapes
• 2 tablespoons of chopped parsley
• 50 g parmesan

preparation

1. Divide the florets into florets, soak in salted water until soft, drain – keep the water in the florets and boil again.
2. After boiling, add the pasta and cook al dente.
3. Meanwhile, heat the oil in a second pan and fry the pancetta in it. Once browned all over, add the pine nuts, raisins and cauliflower florets and season with salt and pepper.
4. Drain the pasta and toss with the bacon and cabbage. Before serving, garnish with chopped parsley and some grated parmesan.

Food values ​​for serving

775 calories; 97 g carbs, 29 g protein, 31 g fat

Tagliatelle with mussels

Mussels are not only a sustainable source of protein, they are also rich in omega-3 fatty acids, which keep the skin young as they protect against the effects of UV rays.

Ingredients for 4 servings

• 2 kg of live stomachs
• 350 g tagliatelle or linguine
• 2 tablespoons of olive oil
• 1 clove of garlic
• a pinch of chili powder
• 250 grams of tomatoes
• 1 lemon, olive
• 1 tbsp chopped parsley
• 1 tbsp chopped basil

preparation

1. Discard damaged or open-ended keys that won’t close when tapped. Wash the rest well, wash or break off the “beards” (the thin strings that form between the halves of the shell) and soak in cold water for 10 minutes.
2. Boil the mussels in a pan with a lid for about 5 minutes in 300 ml of water or wine. Discard unopened ones. Let cool, then remove the shells. In the meantime, make the noodles.
3. In another pan or a large pan, heat 1 tablespoon of olive oil, add the garlic, pepper powder and chopped tomatoes, fry for 5 minutes.
4. Drain the pasta, put it in a pan or pot and mix it with the mussels and sauce. Before serving, drizzle with remaining oil and garnish with lemon juice and herbs.

Food values ​​for serving

475 calories; 74g carbs, 23g protein, 10g fat