“Nutritional Bang for you Bite” is what Botanical Kitchen is all about. Pasta with high protein content and less “refined stuff” is a great choice; read the label.
Spinach & Basil Pesto here gives you allergy-friendly, dietary and budget-conscious options to use either nuts or seeds, parmesan or nutritional yeast as you like.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
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Pasta with Green Beans
WASH green beans and cut off top stalks – not the tails.
WATER bring a good-sized saucepan of water to a boil. Add 1 tsp salt.
COOK pasta according to packet instructions. In the last 3 minutes of cooking, add the green beans.
RESERVE 1 cup of the pasta water. TASTE for doneness. DRAIN in a colander.
SERVE mixed with pesto = put the saucepan back on the stove, add the pesto, 2 tbsp pasta water, cooked pasta and beans – stir gently to coat, add a splash more water if needed to coat the pasta and beans.
SWAP rice noodles for Soba noodles. OR use brown rice or black lentils. Always read packet ingredients.
USE steamer water for cooking noodles, grains or adding to vegetable stock or use again or discard.
SIZE MATTERS Cooking times will vary depending on the size you cut the vegetables