More vitamins
Homemade tomato sauce
Prepare it with diced tomatoes, garlic, an onion, olive oil and oregano.
If you buy it ready-made, make sure it doesn’t contain more than 3g of fat per 100g.
MORE FIBERS
Incognito vegetables
Peel zucchini or carrots (2 or 3 for 250g of pasta), then cut them into filaments (julienne)
using a vegetable spaghetti cutter (specialty stores).
Add them to the water, about 1 min before the end of cooking the pasta, drain and continue the preparation as if nothing had happened.
Less fat
5% meat
Ask your butcher to select a lean piece. If you shop in supermarkets, choose steaks at 5%, and not the “standard” at 15%, which are too fatty.
MORE MINERALS
Yes to herbs!
Fresh chopped parsley, rich in iron and vitamin C.
Thyme, a source of fiber and calcium.
Grated Parmesan cheese is the richest cheese in calcium and the least fatty of the hard pasta.
3 ideas for a change
Natural tuna crumbled with a fork and capers in vinegar to replace the minced meat.
Cut chicken in mini-dice instead of the meat, with sliced mushrooms to slip into the tomato sauce.
Cherry tomatoes whole to be melted in a pan for 2 min with a little olive oil, to add to the pasta at the last moment.
