I recently held a presentation for pregnant and breastfeeding women regarding nutrition and health during and after pregnancy.
Part of the presentation included taste-testing some of the recipes I had created to show them how easy it can be to eat healthy.
One of my other goals was to show them that protein isn't reserved for meat and animal products.
Whole wheat pasta is a great source of protein. Though not a complete protein, whole wheat pastas, breads etc. can be combined with many other incomplete proteins such as beans, lentils, nuts and/or nut butters, etc. to complete the package.
Don't be fooled - vegetarians and vegans are NOT in danger of protein deprivation simply because they choose not to eat animal products. In fact, I'd be more worried as an omnivore and consuming too much protein, but i'll save that debate for another day.
Without further a due - This colourful pasta salad is packed with protein, healthy fats and complex carbs
and it hits juuustt the spot.
Ingredients
90g - Whole wheat penne pasta
18g - Tomato puré
10g - Olive oil
25g - Sunflower seeds
35g - red pepper
30g - cherry tomatoes
35g - leek
30g - rucola
6g - parsley
salt and pepper to taste
Instructions
- Put over a pot of water. When boiling add the pasta and set a timer for 8-12minutes
- Wash all the fresh produce and cut the leek into fine rings, the red pepper into small cubes and the cherry tomatoes into quarters. You can also chop the rucola in half if you wish.
- Put all of the chopped produce into a bowl with enough space to add the remainder of the ingredients and then, check the pasta.
- When pasta is al dante; strain and leave to cool off.
- In a separate bowl, combine tomato puré, olive oil as well as a bit of salt and pepper and stir until blended together. Adjust to your preferred consistency by adding more oil to make it more liquid or tomato puré to make it more solid.
- Pluck parsley from the stem and add to the salad.
- Combine all ingredients to the bowl with the vegetables and mix together
- Adjust the taste with salt and pepper
This salad is provides
27g - Fat
20g -Protein
78g - Carbohydrates
Carbs are a great source of energi and whole wheat is great for feeling full, longer. With 20g of protein, you'd swear I was hiding animal products in there and 27g of healthy mono and polyunsaturated fats you might as well just yell: BINGO
That being said, if you are watching your weight, or just wanting to cut back on calories - feel free to alter the recipe a little.
As fats are 9cal/g as opposed to 4cal/g like fat and protein, I suggest substituting the olive oil for water or a bit of soy yogurt. You can also choose to leave the sunflower seeds out or choose to add a little less.
Now, enough reading - to the kitchen!!
Enjoy!
Ciao for now, sweet steemers 🚂
💚 💚 💚
A very nice contribution, which I take with for "My Steemit Favorites Part 19.
https://steemit.com/photography/@homeartpictures/my-steemit-favorites-part-19-meine-steemit-favoriten-teil-19-homeartpictures-originalcontent
Thank you thank you!!
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STOPLooks good! <3
I am pregnant and can hardly stomach any meats. I am going to steal this recipe , hope you don't mind . Resteemed & Upvoted ! :)
Thank you! I have more information for pregnant women and more recipes if you want! Just let me know :) I have a lot of research already but I love researching the topic - so feel free to write if you have any questions :) And thank you for the resteem and the upvote
Well ummm I am a guy, so hopefully I will never be pregnant or breastfeeding. But this does look very yummy, I think I will try it one day.
hehe, it was also a hit with the partners! So feel free to give it a go!