ZUCCHINI TOMATO SPAGHETTI

Oh, this recipe just screams SUMMER. Everything about it screams summer! Vibrant colors, lightness, delicious & it includes tomatoes + zucchini.

What’s not to love?!

 

And lets not pretend – everyone loves pasta.

Btw, do you prefer penne or spaghetti? I’m a spaghetti girl, I find them much more fun to eat, but the rest of my family is all about penne.. guess which ones we end up eating more often.

Not spaghetti..

 

Which is why I used this recipe as an opporturnity to get some spaghetti in my life 🙂 Sure, it can work perfectly fine with penne, but, as I’ve said, spaghetti are more fun!

 

Another question; do you guys have problem with eating cold food?

I have 0 problem eating half of the plate of my zucchini tomato spaghetti, storing the rest in the fridge & eating it for dinner or tommorrow.

Steffen, on the other hand, eats only fresh & hot food. If he has leftovers from lunch, he just throws them away & makes new food for the next meal.

 

Who’s weird?! I want to hear your opinion!

Store it or throw it?

 

I should probably make a poll on Instagram.

Anyways, back to the recipe.

Okay, I already know you guys love zucchini & I’m super excited about that. Not only because you’re going to see a lot of zucchini here, but because it’s so beneficial for our health & easy to incorporate to meals.

 

They’ll give us (you’ve guessed it) tons of fiber! Also vitamins C, K, B6, B2 & folate. Incredible, right?

Minerals we’re going to get are potassium (hello healthy heart!) & manganese (hello healthy bones!).

 

Now, the summer food I love more than any other (did I just say this?!) – tomatoes.

I seriously eat them with every single meal in the summer. Without tomatoes, there’s no summer. Like cinnamon & Christmas.

 

Which is also funny because nobody else in our home eats fresh tomatoes, just diced ones from the glass jars or fresh ones cooked/baked.

Some things in life I just cannot understand – this is definitely one of them.

 

To tell you the truth, I love tomatoes so much I don’t even care for their nutrition. However, I’m so happy that something so good is also so .. good for us! Wooohooo!

 

(Yes, I do get overly excited about food – it’s amazing how it can make us or break us, I love that!!)

 

Sooo, back to tomatoes. Star of their micro nutrients is definitely lycopene – it’s a powerful antioxidant you can find in tomatoes (obviously) & watermelon + pink grapefruit, among others.

Luckily for those weirdos among us who don’t like fresh tomatoes (no offense :D), lycopene seems to actually be quite resistant to processing & heat – its amount even increases as we heat tomatoes. It’s one of the most powerful antioxidants in the world – it can protect us from cancer, oxidative stress, cell damage. It can help lowering blood pressure.

To cut the long, nerdy story short – it’s a miracle worker.

 

Of course, as other veggies, tomatoes provide us with fiber. They also contain vitamin C, K & folate. Tomatoes are also rich in potassium, beta carotene & flavonoids.

Garlic is one my favorites! I add it to almost everything I eat (except desserts, obviously :))

It will provide us with sulfur compounds, specifically allicin. Garlic is packed with antioxidants & so nutrient dense I’d really recommend adding it to all of your meals. It will keep you vibrant & healthy, your immune system strong & your cholesterol levels under control.

 

Ok, if you’re not aware by now that olive oil is my favorite fat ever – it is!

Olive oil is like the golden liquid in my life, closer to my heart then coffee.

 

Mediterranean people place great value in their olive oil. It’s usual to hear things like – you can’t even put a price on it.

Which I agree with, the high quality olive oil you get from your neighbour who basically produces it for himself is worth its weight in gold, literally. Just smelling it takes you straight among the trees.

 

Now, I learned in my life that not everyone put the same value in olive oil when I moved to Germany. My mom sent the best possible olive oil to Steffens mommy.. After it was stuck in their pantry for a few months, his sister used it for some “healthy” cookies or whatever.

Needless to say, they did not receive any more olive oil. 😀

I love all of these people very much, but there’s a line. And the line is crossed when you use something priceless to make something super cheap. Don’t you think?

 

So, if you belong to the peeps who would use highest quality olive oil to mix it with white flour, sugar & whatever else it was mixed with, please.. don’t. Just don’t.

Use it for the best salads & foods you possibly can. Your heart will thank you, trust me.

Whole (wheat) grain spaghetti are gonna give us .. more fiber! And, they’ll give us magnesium, selenium, potassium, a bit of iron & B vitamins – all the things you can’t get in the “regular” white pasta.

If you’re eating white pasta, please try replacing it with whole grain pasta. It’s not serving you well, if at all. And whole grain pasta tastes better, lets face it.

 

I find, where I come from, people place greater value on buying “popular brand” pasta from the TV than the whole grain one, which probably costs less than the popular crap. I urge you to be smarter than that.

 

Another thing with pasta – please cook it al dente. That way you keep the most nutrients & taste. I’m telling this because there are people I live with (hi, my love) who cook pasta until it’s like falling apart when you put a fork in it & it’s just not worth it – it’s like killing the poor thing, along with many nutrients it provides.

Also, feel free to sub the whole wheat grain pasta with whole spelt grain pasta – both of them are great.


Ok, so;

 

WHY YOU SHOULD EAT IT:

 

  • Zucchini: potassium, magnesium, vitamins C, K, B6, B2 & folate, fiber
  • Tomatoes: lycopene, vitamins C + K, folate, potassium, beta carotene & flavonoids.
  • Garlic: allicin, antioxidants, vitamin C, vitamin B6, selenium, manganese
  • Olive oil: vitamin E, healthy fats
  • Whole grain spaghetti: magnesium, selenium, potassium, iron, B vitamins, fiber

 

 

ZUCCHINI TOMATO SPAGHETTI

Light summer dish

Course Main Course
Cuisine Mediterranean, Vegan
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients

  • ca. 1 cup (200g) zucchini, 1 little diced
  • 3/4 cup (150g) cherry tomatoes, 4-5 halved
  • 3 garlic cloves halved & sliced
  • 2 tbsp olive oil cold pressed, extra virgin
  • 2.6 oz (ca. 80g) whole grain spaghetti
  • Salt & pepper to taste

Instructions

  1. Preheat the oven at 200°C/400°F.

  2. In a small baking dish, place tomatoes, zucchini, garlic & 1 tbsp olive oil.

  3. Roast in the oven for ca. 30mins, until tender.

  4. Meanwhile, cook whole grain spaghetti for ca. 10mins, until al dente.

  5. When both is done, combine spaghetti with veggies & remaining tbsp olive oil.

  6. Enjoy!

 

YOUR TURN:

Penne or spaghetti?

Store it or throw it?

Favorite summer veggie?

Don’t forget to snap a pic & use #ninasempire!

 

 

Lots of love,

Nina

 

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