Omega-3 Mushroom Spaghetti

The omega-3 is not the only healthy fat in here; we’re also going to have medium-chain triglycerides, as well as monounsaturates. Add in the ergothioneine from the mushrooms and a stack of polyphenols from, well, most of the ingredients, not to mention the fiber, and this comes together as a very healthy dish. There’s also about 64g protein in the entire recipe, so you do the math for how much that is per serving, depending on how big you want the servings to be.

You will need

• 1lb wholewheat spaghetti (or gluten-free equivalent, such as a legume-based pasta, if avoiding gluten/wheat)
• 12oz mushrooms, sliced (any non-poisonous edible variety)
• ½ cup coconut milk
• ½ onion, finely chopped
• ¼ cup chia seeds
• ¼ bulb garlic, minced (or more, if you like)
• 2 tbsp extra virgin olive oil
• 1 tbsp black pepper, coarse ground
• 1 tbsp lime juice

Method

(we suggest you read everything at least once before doing anything)

1) Cook the spaghetti according to packet instructions, or your own good sense, aiming for al dente. When it’s done, drain it, and lastly rinse it (with cold water), and set it aside.

2) Heat the olive oil in a skillet and add the onion, cooking for 5 minutes

3) Add the garlic, mushrooms, and black pepper, cooking for another 8 minutes.

4) Add the coconut milk, lime juice, and chia seeds, stirring well and cooking for a further two minutes

5) Reheat the spaghetti by passing boiling water through it in a colander (the time it spent cold was good for it; it lowered the glycemic index)

6) Serve, adding the mushroom sauce to the spaghetti:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• The Magic of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)
• The Many Health Benefits of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• If You’re Not Taking Chia, You’re Missing Out

Take care!