Creamy Zucchini, Edamame, & Asparagus Linguine

Protein, fiber, and polyphenols are the dish of the day here:

You will need

• 1½ cups milk (your choice what kind; we recommend soy for its neutral taste, though hazelnut’s nutty flavor would also work in this recipe)
• 6 oz wholegrain linguine (or your pasta of choice)
• 2 zucchini, thinly sliced
• 5 oz edamame beans (frozen is fine)
• 5 oz asparagus tips, cut into 2″ lengths
• ½ bulb garlic, crushed
• 1 tbsp chia seeds
• 1 small handful arugula
• 1 small handful parsley, chopped
• A few mint leaves, chopped
• Juice of ½ lemon
• 2 tsp black pepper, coarse ground
• ½ tsp MSG or 1 tsp low-sodium salt
• Extra virgin olive oil

Method

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

1) Heat some oil in a sauté pan or similar, over a low to medium heat. Add the zucchini and cook for 5 minutes until they start to soften.

2) Add the garlic and continue cooking for 1 minute, stirring gently.

3) Add the milk, bring to the boil, and add the past, chia seeds (the resistant starch from the pasta will help thicken the sauce, as will the chia seeds), and MSG or salt.

4) Reduce the heat, cover, and simmer for 8 minutes.

5) Add the edamame beans and asparagus, and cook for a further 2 minutes, or until the pasta is cooked but still firm to the bite. The sauce should be quite thick now.

6) Stir in the remaining ingredients and serve, adding a garnish if you wish.

Enjoy!

Want to learn more?

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

• 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!