More vitamins
A homemade tomato sauce
Prepare it with diced tomatoes, garlic, onion, olive oil and oregano.
If you buy it ready-made, make sure it does not contain more than 3g of fat per 100g.
MORE FIBER
Incognito vegetables
Peel zucchini or carrots (2 or 3 for 250g of pasta), then cut them into filaments (juliennes)
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 cut. If you’re shopping at the big box, choose 5% steaks, not the “standard” 15% steaks, which are too fatty.
MORE MINERALS
Yes to aromatics!
Fresh chopped parsley, rich in iron and vitamin C.
Thyme, source of fiber and calcium.
Grated parmesan cheese is the richest in calcium and the least greasy of hard cheeses.
3 ideas to change
Natural tuna crumbled with a fork and pickled capers to replace the minced meat.
cut chicken in mini-dices instead of meat, with sliced mushrooms to slip into the tomato sauce.
cherry tomatoes whole to melt in the pan for 2 min with a little olive oil, to add to the pasta at the last moment.
