According to a recent study published in Neurology, healthy seniors who had daily servings of dark leafy greens, had a slower rate of cognitive decline compared to those who ate little or no greens. Now of course there can be other factors involved like genes or lifestyle choices, but clearly there is a strong association between leafy green vegetables and a sharp mind later in life. And that is reason enough for me and probably you as well.
Now I know not everyone loves spinach. I honestly do, but maybe you or a family member doesn’t. Therefore, there are easy ways to squeeze in more of those healthy dark leafy greens into your family’s favorite meals.
Pasta is one of our preferred dishes. But no more plain noodles and sauce for our family. Pasta is a great meal to squeeze in extra veggies and no one will mind or bat an eye because you still get to have al dente noodles in a garlicy sauce.
This fresh and flavorful pasta primavera is a welcome addition after a long cold winter. Asparagus is one of the first vegetables typically available in early spring and it adds an air of elegance to a classic primavera. Then the beautiful and colorful cherry tomatoes add that sharp acidic bite to compliment the slender earthy spears. But the sneaky addition is really the arugula. It adds a great peppery flavor to the pasta and it is just one more veggie added to your plate.
I know I probably don’t have to convince you about the importance of adding those extra greens, but I’m guessing you know someone who may need a little nudge. This spring primavera with sautéed arugula just may do the trick. But if not, at least you are one serving closer to that recommendation of 5 to 11 serving a day. Enjoy those greens.
- 1 Box Bow Tie Pasta (Gluten Free if Needed) (Cooked Al Dente)
- 2 Tbsp. Olive Oil
- 1 Medium Onion (Sliced Thinly)
- 4 Garlic Cloves (Minced)
- 1 Bunch Asparagus (Trimmed and Cut into 2 Inch Pieces)
- 2 Cups of Peas (We used frozen but fresh can be used)
- 2 Cups Arugula
- 10-12 Multicolored Cherry Tomatoes (Halved)
- Salt and Pepper to Taste.
- In a high-sided frying pan, over medium heat, add the oil, onion and garlic. Sauté until the onion is fragrant and has begun to soften, about 3 minutes.
- Add the asparagus and cook for an additional 3-4 minutes.
- Next, add the peas, asparagus, tomatoes and cooked pasta. Sauté for an additional 2-3 minutes, stirring occasionally. This allows the arugula to wilt a little but the tomatoes stay intact to give you a nice bite to the dish.
- Serve with nutritional yeast and red pepper, if desired.
- Enjoy!
