Pasta
can be enriched with a variety of sauces. With enough creativity
you can choose from a number of healthy ingredients.
The well-known principles of a healthy diet should be considered
when preparing a balanced meal. Therefore, here we suggest some
ingredients that are particularly suitable when preparing pasta
sauces. |
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Ingredient |
Characteristics |
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Olives, olive oil |
Rich in unsaturated fatty acids, essential
fatty acids and antioxidants. Contain vitamins E, D, A and K. |
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Pumpkin seeds, pumpkin oil |
Contain plenty of folic acid, vitamins A, B
(B1, B6, B15) and E as well as minerals such as calcium, potassium,
iron, magnesium, manganese, selenium and phosphorus. |
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Carrot |
Excellent source of provitamin A, rich in fibre. |
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Pepper |
Excellent source of provitamin A; raw pepper
contains plenty of vitamin C. |
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Spinach |
Rich source of minerals; the green pigment
chlorophyll acts as an antioxidant. |
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Celery, broccoli |
Besides milk, cereals and meat are a very important
source of calcium. |
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Seafood, fish |
An excellent substitute for red meat, particularly
due to their high content of unsaturated fatty acids. |
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Legumes: beans, peas |
Besides meat, an important source of protein
and zinc. |
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Beetroot |
Rich in antioxidants and folic acid. |
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Honey |
Rich in vitamins, minerals, sugars, enzymes
and some antioxidants. A complex natural supplement to one's
daily diet. |
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Apple vinegar |
Contains substances found in apples
and acetic acid, which is generated during fermentation. It
is a weak organic acid with a mild antibacterial effect and
is well tolerated by the stomach's mucous membrane. |
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Garlic |
Has an antibacterial effect, slows down the
growth of microbes and intestinal parasites. |
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Onion |
Improves blood supply to the mucous membrane
and stimulates the secretion of mucous glands. Contains antioxidants. |
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Walnuts, hazelnuts |
An excellent source of proteins, they contain
saturated and unsaturated fatty acids, proteins, fibre, minerals
(iron, calcium, magnesium, phosphorus, potassium) and small
quantities of vitamins A, E, C and B. |
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Asparagus |
Rich in fibre, vitamins, minerals and antioxidants. |
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Pineapple |
Contains fibre, some minerals and vitamins. |
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An explanation of some
terms: |
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Essential substances, vitamins |
Substances which the body itself cannot synthesise
from other food ingredients, but which are vitally important;
therefore, we have to supply them by consuming food. They play
an important role in metabolic processes.
Vitamins can be divided into water-soluble (C, B-complex) and
fat-soluble (A, E, D) vitamins. |
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Antioxidants |
As a result of natural cellular processes,
but in particular due to stressful influences from the environment
cells generate harmful free radicals. Antioxidants neutralise
them, thereby reducing cellular damage and delaying their ageing. |
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Vitamins C, E, A |
They have a similar effect to antioxidants;
at the same time vitamin C protects against scurvy and vitamin
A helps with sharp eyesight. |
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Macro minerals, microelements |
Macro minerals (Na, K, Mg, Ca, Cl) are substances
which the body requires in greater quantities, while microelements
(Fe, Cr, Se ...) are only required in small quantities. Both
are involved in a range of metabolic reactions. |
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Antimicrobial effect |
The slowing down of growth of some microorganisms. |
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Fibre |
Roughage which the body does not digest; as
a consequence, pasta rich in dietary fibre generates less energy.
Among the many positive effects of fibre the most important
is its impact on regular digestion. |
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Unsaturated fatty acids |
Unlike saturated fatty acids, unsaturated ones
are desirable in our diet. Unsaturated fatty acids, particularly
omega-3, reduce the amount of cholesterol in blood and the clumping
of blood platelets (thrombocytes).
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