Are you looking for a super quick and tasty 10-minute dinner recipe that the whole family will love? Well, you found it. This broccoli pasta recipe is quick, simple, nutritious and tasty! It only requires about 7 ingredients that you most likely already have in your pantry.
Broccoli is a great source of magnesium, which some researchers have shown may help you feel calmer. It's also rich in folate, which helps your body produce neurotransmitters like serotonin and dopamine, which have both been shown to be beneficial in mood regulation. Now the benefits don't end there, broccoli is also rich in Vitamin-C, and selenium and is a pre-biotic which supports a healthy gut. Broccoli really is one hell of a mood-boosting food.
Garlic - Allicin is one of the main active compounds derived from garlic (which is released when cut). Allicin is a powerful anti-inflammatory ingredient and is also super anti-bacterial. It is also rich in antioxidant properties to support immune function, mental health and general well-being.
Spelt Pasta - A great alternative to highly refined kinds of pasta. Spelt is a healthy wholegrain and carb that is required for energy and performance. Spelt is also high in fibre, and protein and has a low glycemic index meaning it won't spike your blood sugar followed by a crash. This is essential when managing anxiety.
Anchovy Fillets - A great source of omega-3 fatty acids that nourish a healthy brain and support a happy mood. Small-sized fishes such as anchovies also mean they do not absorb and contain lower amounts of mercury compared to larger fishes. A tiny fish that packs a punch of protein and iron.
Serves 4 | 10 minutes
2-3 garlic cloves, crushed
2 parsley stems (Set the tops aside, chop)
1 tsp chilli flakes
1 large head of broccoli
2-3 anchovy fillets
250g spelt pasta
1/4 cup parmesan cheese
1 tbsp olive oil
Salt & black pepper
In a fry-pan over low-medium heat add the olive oil, chilli, garlic, parsley stems and anchovy. Slowly allow this to heat and infuse.
Bring a large pot of salted water to a boil and quickly blanch the broccoli. This will only take about 2 minutes. Add the broccoli to the frying pan and place the pasta into the same pot to cook as per packet instructions.
Meanwhile, take out the large garlic pieces and parsley stems. Use the back of a fork to mash the anchovy fillets and broccoli together. Add the chopped parsley. In a bowl with the parmesan cheese add some pasta water and mix to make a paste. Pour the paste into the broccoli mix with extra pasta water. Mix well.
Drain the pasta and add it to the frying pan. Mix well until it combines and the pasta is fully coated in the broccoli mix. Enjoy with extra parmesan cheese!
I hope you enjoy this mood-boosting meal! Sending lots of love,