Angel Hair Pasta with Garlic, Lemon and Asiago

Posted on June 9, 2013 by HolisticMel

This pasta is truly effortless to make, very light, fresh and also delicious. The garlic flavours are just flowing through, and the citrus juices really bring out the sweet yet sharp flavour of the Asiago cheese. This meal proves the Italian way, that you can make a wonderful meal out of such simple, fresh ingredients.

Both cayenne pepper and lemon juice are beneficial ingredients, as they help our body in many different ways. Some may think that the acidity of the lemon juice, or the spiciness of cayenne would have adverse effects on our digestive system, however contrary to that belief, they have many health benefits.

Angel Hair Pasta with Garlic, Lemon and Asiago

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Yield: 1 serving

A light and fresh pasta that's so quick and easy to make. Perfect for a summer's lunch.

Ingredients

1 serving of angel hair pasta
1 garlic clove, chopped
1 tablespoon fresh parsley, chopped
juice of 1/2 a lemon
2 tablespoons extra-virgin olive oil
pinch of cayenne pepper
shavings of Asiago cheese
black pepper to taste

Instructions

Cook pasta according to directions on the box.
In a medium-sized pan heat oil on medium heat. Add garlic and cook until slightly brown.
Add pasta to the pan with parsley, cayenne pepper and lemon juice. Toss and mix well for about half a minute, then remove from heat.
Serve with shavings of Asiago cheese and freshly ground pepper.

Notes

This recipe is intended for one person. To serve for more, simply double the amount of ingredients.

* The above cook time includes cooking the pasta

Schema/Recipe SEO Data Markup by ZipList Recipe Plugin

http://wholesomelyhomemade.com/2013/06/09/angel-hair-pasta-with-garlic-lemon-and-asiago/

Below is a perfect appetizer that accompanies the angel hair pasta so well… Roasted zucchini slices with extra-virgin olive oil, lemon juice, cayenne, black pepper and salt. Deeeelish. I find that lemon and Asiago cheese is a match made in heaven.

Simply slice one zucchini in rectangular slices and coat with olive oil, salt and pepper. Roast in the oven at 400 degrees for 5 minutes. Serve with Asiago cheese, fresh lemon juice and cayenne pepper.

Mixed Berry Energizer Smoothie

Posted on May 15, 2013 by HolisticMel

Smoothies are amazing to start your day with, as they provide many beneficial nutrients all in one glass! Fruit is ideal early in the day since it provides vitamins, minerals and fibre, so incorporating a variety of fruit and other healthy ingredients, makes for a delicious and wholesome beverage.

In the morning it’s great to eat food that is going to give you fuel for the rest of your day. One special ingredient I like to throw into my morning or even for afternoon smoothies, for that extra kick, is maca root powder. This special powder is a superfood that is derived from Peru and grown in very high altitudes. It’s nutritionally dense, as it is rich in B vitamins and is a vegetarian source of vitamin B-12. It’s high in various phytonutrients, minerals, enzymes and amino acids as well. One particular benefit of maca root, is that it helps to balance out and regulate our hormones by stimulating our hormonal glands such as the pituitary gland. This powerful superfood is an excellent energizer, boosts immune system, stamina and endurance, which definitely helps to fight off fatigue. Basically, there are a profusion of health benefits by consuming maca root powder regularly, so that’s why it’s so important to incorporate maca root into your daily food regimen. Maca powder tastes somewhat nutty, so it’s great in smoothies, cereals and in raw energy bars. It’s best not to cook the powder to ensure the preservation of all the amazing nutritional content!

Matcha green tea is another gem that I love to add to smoothies. Matcha is actually the leaves of green tea ground up, so you are able to ingest the entire leaf. The leaves contain an array of nutrients including an immense amount of antioxidants that is unparalleled in comparison with regular green tea. This potent green powder is an antioxidant powerhouse, which is known to be 14 times the amount of most berries, especially blueberries, and it has 10 times the antioxidants of a glass of green tea. One special property of matcha that I want to share, is that it contains a high amount of a rare amino acid, called L-Theanine. This has been used as a supplement to promote calmness and a state of well-being, while providing alertness. Matcha has a strong taste, some like myself don’t mind it, but for those of you that dislike this vegetal, green tea taste, its best disguised in smoothies.

Ingredients:

1 cup mixed berries (I used frozen)
3/4 cup unsweetened almond milk
3 – 4 ice cubes
1 teaspoon coconut oil
1 teaspoon maca root powder
1/4 teaspoon matcha green tea

Directions:

Add all ingredients to a high-powered blender and blend until desired consistency. I like to blend until every seed is pulverized, leaving you with a smooth and frosty smoothie.

A smoothie a day will help you maintain and achieve optimal health and longevity!

Smashed Bean and Avocado Salad

Posted on May 15, 2013 by HolisticMel

So this picture doesn’t give this recipe justice of how delicious it is, but this a great tuna salad substitute for vegetarians. It packs a lot of flavour and protein, perfect for a healthy and filling lunch.

Ingredients:

1/2 cup red kidney beans
1/2 avocado
1 small carrot, shredded and finely chopped
1/4 onion, finely chopped
1/2 jalapeno, seeded and finely chopped
1 teaspoon fresh lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon plain yogurt (optional)
Goat cheese (optional)
Sea salt and pepper to taste.

Directions.

In a small bowl slightly mash beans and avocado. Next add the rest of the ingredients, except the goat cheese. Mix well. Spread on a slice of toast or bagel and garnish with some goat cheese. Enjoy.

This can be enjoyed alone or as a dip, and it would even make a perfect spread in a wrap.

Make the Switch to Almond Milk

Posted on May 13, 2013 by HolisticMel

Growing up, most of us have been brought up to think that everyone needs milk in order to grow up to be strong and healthy, however many people don’t realize the downfalls of cow’s milk. Cow’s milk is high in fat, specifically saturated fat, calories and cholesterol, so whenever possible substitute with almond milk. You can drink it straight or add it to smoothies, coffee, tea, and it makes an amazing substitute for milk when used in baking.

Almond milk is probably the best substitute, as it contains a sufficient amount of vitamins, including vitamin A, vitamin D and high in vitamin E. Vitamin E acts as an antioxidant, helping to enhance our immunity and to ward off free radicals, protecting our body from any tissue or cellular damage. Almond milk provides many nutrients including fibre, which provides for healthy digestion and elimination. Surprisingly, almond milk is rich in calcium, as it contains an equivalent amount of calcium as regular cow’s milk. One cup of almond milk is known to contain 300mg of calcium which is 30% of the daily nutritional value. So, it’s beneficial to consume almond milk on the regular to ensure an adequate intake of calcium. Almond milk is free of any saturated fats and also gluten, lactose, casein and cholesterol free, making it a healthy choice for those individuals with certain intolerances.

Those who are diabetic will really benefit from consuming almond milk because it only contains 40 calories per cup and actually helps to lower blood-sugar levels, as it’s low in glycemic nature. Homemade or unsweetened almond milk is ideal and is especially great for children with diabetes, because of the low sugar content and friendly blood-sugar properties. Although almond milk is a healthier choice than cow’s milk, it is lower in protein, as it has 1g of protein per cup, in comparison with 8g of protein in one cup of cow’s milk. However, cow’s milk is higher in calories and contains simple sugars that just store as fat within our body, so for diabetics it’s definitely a healthier and smarter choice for a milky beverage.

Be sure to read labels when purchasing processed almond milk, as there may contain various unwanted sweeteners or additives. Fortunately, almond milk is actually so easy to make, so whenever possible choose to make your own homemade milk. I made two types of almond milk, because I like to keep a sweetened milk and a non-sweetened milk in the fridge for variety. I chose to flavour the unsweetened milk with vanilla for some extra taste. That’s the beauty of making your own milk, since you have complete control over what goes into your milk to sweeten or flavour it. Homemade almond milk is free of any preservatives, artificial sweeteners and other unwanted additives. This is important in ensuring natural, good quality ingredients.

Unsweetened Almond Milk Ingredients:

1 cup of soaked almonds
3 cups of water
1 teaspoon vanilla extract

Sweetened Almond Milk Ingredients:

1 cup of soaked almonds
3 cups of water
1 tablespoon honey

Directions:

In a high-powered blender combine ingredients and blend for 4-5 minutes. Strain milk to remove excess almond particles. Double strain for a silkier consistency. Store in the fridge and enjoy.

It’s that easy.

Tip: Try and soak the almonds overnight in water for better results.

Revitalizing and Detoxifying – Juicing with Beets

Posted on May 3, 2013 by HolisticMel

Juicing is incredibly stimulating and detoxifying, since you are able to ingest literally a bowls worth of fruits and vegetables in just one glass. The abundance of vitamins and phytonutrients that you are able to consume through one glass of juice is so beneficial for our bodies. Whether you are in need of a good detox, or just need a good healthful boost, juicing is ideal.

Beets contain an incredible amount of antioxidants, which is vital for cell detoxification and to help reverse any oxidative damage. One important group of antioxidants that gives beets their deep, blood-red pigment are the betalains. These betalains are known to significantly reduce various inflammations due to external and internal stresses, and also aid in overall detoxification. The nutrients within beets are so powerful that they even exhibit certain anti-cancer properties. Consuming more raw beets is also beneficial for your liver, as beets help to detox and help rid of any fatty build-ups. This super-root clearly contains many essential elements for our health, namely which include Vitamin C, iron, folic acid, phosphorus, vitamin B6 and magnesium just to name a few. By consuming more raw beets, you will be gaining an amazing amount of different vitamins and nutrients. Not only will this boost your immune system by helping to fight off infection, but it will help produce new blood cells by stimulating re-oxygenation of our cells. This is such a crucial aspect of vitality and longevity!

It’s important to mainly consume beets in their raw and purest form, since the powerful betalains are diminished during the cooking process. Like betalain, vitamin C is also water soluble, meaning it is dissolved in water, so by cooking foods that contain water soluble vitamins, like beets, the vitamins will literally seep out of the vegetable and into the water.

Beetroot juice is so powerful that it is used to heal serious conditions like cancer and heart disease. The juice is probably the most beneficial way of ingesting beets, since it’s in its raw state and you are able to consume a few beetroots in each glass! The taste of pure beetroot juice is rather strong so to lessen the intensity it’s great to juice other fruits and vegetables along with it.

My favourite juice recipe consists of:

4 small beets
2 inches ginger
Half of a lemon, skinned
1 – 2 apples (natural sweetener)
5 whole kale leaves

This juice is spicy (from the ginger) and very intense in flavour, which is why I dilute it with water. For less spiciness, I highly suggest using only 1 inch of ginger.

Feel refreshed and revitalized after drinking this amazing detoxifying juice!

Light and Creamy Potato Salad

Posted on May 2, 2013 by HolisticMel

It’s the first week of May already?! I have no idea where the time has gone, but I’m so excited for finally some nice, warm weather. It has been much anticipated, since our winter here in Ontario felt so long and dragged out. So we decided to celebrate this beautiful, sunny day with a BBQ, our first BBQ of the year. I thought what better side dish than potato salad at a BBQ? However, the traditional potato salad that is usually drowned in mayonnaise, is not exactly what I was thinking. A healthier, lighter version is ideal, but that definitely doesn’t mean a lack of taste. This potato salad is actually so delicious and fresh that it makes a great side dish at any BBQ and is much lower in fat and calories. The special ingredient… Greek yogurt! Everyone needs a bit of probiotics in their diet, so yogurt is a very beneficial part of this dressing, not to mention it’s incredibly creamy and makes a perfect base for any potato salad.

Light and Creamy Potato Salad

Ingredients:

1/3 cup plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 sprig of celery, finely sliced
1 teaspoon chives, finely chopped
1 tablespoon hemp seeds
1/4 teaspoon dried mint (or herb of choice)
Pinch of cayenne pepper
Freshly ground black pepper and salt to taste

Directions:

In a small bowl combine all ingredients and mix well. Add dressing to potatoes, mix well until evenly coated, and store in the fridge for 30 minutes to chill before serving.

(Makes dressing for only about 2-3 servings)

The ingredients all complement each other well, as the Dijon mustard and cayenne pepper add the right amount of heat, the celery gives the salad some bite, and the mint adds a very subtle freshness. I also love the flavour that fresh lemon juice adds to the yogurt. Enjoy.

For The Love Of Wraps

Posted on April 29, 2013 by HolisticMel

Wraps are so appetizing, filling and full of nutrients! Wraps, like sandwiches are very versatile, but I find them to be lighter since you’re ingesting more of the good stuff (what’s inside), instead of filling yourself up with heavy bread. I like to stuff my wraps with an assortment of grilled vegetables, mixed greens, sprouts, avocado, some cheese and a homemade, flavourful dressing for extra taste. The great thing about wraps is that you can literally throw in a bunch of different ingredients (within moderation of course), and put together a unique and tasty wrap.

One special ingredient that I would like to mention are sprouts. Whenever I make a wrap, I always try to throw in a bunch of sprouts because they are just so nourishing. When I think of sprouts, it’s hard to believe that these tiny, stringy, plant entities contain an abundance of nutrients, but surprisingly they have many health benefits. Sprouts are high in protein, are an excellent source of vitamins, minerals, enzymes and are easy to digest! Most of the enzymes in foods are lost in the cooking process which makes it so important to always eat your sprouts in their fresh and raw form. Enzymes are beneficial for proper digestion, since they are types of proteins that act as catalysts that promote various biochemical reactions within our body. Adding sprouts to salads, sandwiches, and of course wraps, is ideal for extra nutrition and taste.

I was utterly inspired to make my very own custom veggie wrap, after devouring one from Cultures, a food joint in the mall (it’s definitely the healthiest option to choose from at the mall). I loved my wrap from Cultures so much that I tried to duplicate it, with a couple modifications. Anyhow, my wrap was delicious, easy to make and much cheaper.

Guilt-Free Chocolate Truffles

Posted on April 27, 2013 by HolisticMel

Traditionally, chocolate truffles are filled with a ganache-type centre, made with heavy cream or butter, but these bite-sized treats are made differently and are pretty much guilt-free. These delicious and creamy truffles are made with melted chocolate and three special ingredients, which include yogurt, almond butter, and hemp seeds. These healthful ingredients help to set these truffles aside from the traditional and more fattening variation. They taste amazing and are the perfect little treat!

Ingredients:

1/2 cup semi-sweet chocolate chips
1/4 cup pain yogurt (preferably Greek)
1 tablespoon almond butter
2 tablespoons hemp seeds
2 – 3 tablespoons unsweetened cocoa powder

Directions:

Melt chocolate chips using a double boiler. Mix in almond butter and hemp seeds. Fold in yogurt until evenly incorporated. Refrigerate mixture for 15 minutes to firm up. Form truffles using 1 teaspoon of the mixture. Roll truffles in cocoa powder and freeze for 15 minutes or until ready to serve.

Artichoke Pasta with Asparagus, Snow Peas and Avocado

Posted on April 11, 2013 by HolisticMel

Despite the fact that here in Toronto it definitely doesn’t feel like spring, it’s still a great time to start celebrating it by buying bright and fresh seasonal vegetables. Spring is a perfect time for purification, rejuvenation and restoration. It’s a time when we should be eating more fresh vegetables that are in season. Bright green, chlorophyl-rich veggies are ideal as they help to alkalize and slightly cleanse our body.

This dish is made up of organic artichoke pasta with avocados, snow peas, asparagus and asiago cheese. The asparagus and snow peas are both harvested through spring (depending on the region). Avocados are in-store all year round, but like snow peas and asparagus, their prime season is spring. They add a perfect creaminess to this dish, all while adding essential omega 3 fatty acids. This meal is lean, light, and very nutritious. However, I can’t take credit for this unique dish as the recipe was actually on the back of the Eden’s Organic Artichoke pasta box. Normally one wouldn’t think to add avocado to a pasta dish, but with the right ingredients, it makes a perfect combination.

Ingredients:

1 package Eden Organic Artichoke Ribbons (can substitute with pasta of choice)
1 pound asparagus ends trimmed and cut into desired lengths
1 pound snow peas, strings removed
1 avocado, cut into 1/2-inch chunks
2 tbsp freshly squeezed lemon juice
1/4 cup Extra Virgin Olive Oil
2 cloves garlic, minced
1 tsp sea salt
1/8 tsp freshly ground black pepper
1/2 cup fresh parsley, chopped (can substitue with basil or mint)
1/4 cup shredded Asiago cheese (can substitue with Parmesan cheese)

Directions:

Cook pasta according to package directions. Boil asparagus for 2 minutes in a separate, medium-sized pot, until bright green. Remove from water and set aside. Add snow peas, cook for 30 seconds, drain and set aside as well. Add extra-virgin olive oil, asparagus, snow peas, garlic, salt and pepper to the pot and cook for 2 minutes. Add cooked pasta, avocado, lemon juice, parsley (or herb of choice) and cheese. Mix well and season with more salt and pepper if needed. Serve with extra freshly grated cheese.

Powered Spinach Salad with Light Dressing

Posted on January 16, 2013 by HolisticMel

There’s nothing like a fresh salad to give our bodies a boost, while providing a break from the fatty, heavy foods that we’re typically used to. This salad is fresh, light and delicious, as it’s perfectly flavoured with a combination of salt and sweetness.

Lately, my meals have been consisting of a lot of heavy foods, which is unlike my usual eating habits. So, to start things off right today, I decided to make a healthy lunch that consists of a spinach salad, made with a creamy dressing. This salad is packed with protein, so it’s surprisingly filling and perfect for a light lunch. Hemp seeds add great power to any salad, as they are filled with protein and amino acids. Just one tablespoon is known to have about 5g of protein, which is higher than the amount in almonds. Get into the habit of sprinkling hemp seeds over every salad for added protein and fatty acids.

Salad Ingredients:

Handful of organic spinach leaves
2 strawberries, sliced
1 tablespoon hemp seeds
1.5 tablespoons Macedonian feta cheese, crumbled (can use goat cheese).
2 tablespoons slivered almonds
2 tablespoons walnuts

Dressing:

1 tablespoon plain yogurt
1 tablespoon extra-virgin olive oil
1 teaspoon white balsamic vinegar
1 teaspoon honey
Black pepper
Pinch of salt.

Directions:

Combine all dressing ingredients in a small blender. Blend until completely mixed. Pour dressing over salad and enjoy.

Note: This recipe is meant to serve one person. Double or tripple the ingredients to serve more.

Passion for food, tastefulness, and wellbeing.

Tag Archives: nutritious