You are what you eat

NJAM KOSILO

File lososa - začinjen s česnom in rožmarinom - pečen na kokosovem olju.

Priloga: mlad kuhan krompirček (neolupljen), nato začinjen z olivnim oljem, gorčico in rožmarinom.

Alternativne priloge: kvinoja z malenkost paradižnika / leča / solata / itd.

Kozarček belega traminca, če imate radi bolj sladka vina; ali pa kozarec sveže stisnjenega pomarančnega soka.

Bon apetit!

♥ Avocado Mango Chia Seed Salad ♥

ALL MATERIAL IN THIS POST IS COPIED FROM HERE, the Earth Diet. I own no copy rights at all. Like their page on Facebook, because they are GREAT.

 

Total making time: 15 minutes

Serves: 2 people

Ingredients:
1 large avocado
1 large mango
1 clove of garlic
2 tablespoons of chia seeds
Drizzle of Extra Virgin Olive Oil
Himalayan Salt and cracked black pepper to season

 

Action:
1. Slice the avocados.
2. Slice the mango.
3. Dice the garlic.
4. On a plate place the avocado and mango.
5. Drizzle with oil.
6. Sprinkle chia seeds over it.
7. Sprinkle garlic over it.
8. Season with salt and pepper to taste!

TIP:
+ Use black or regular sesame seeds as an alternative to chia seeds!

Benefits:
+ Vegan
+ Majority Raw (except for the olive oil)
+ Aids Weight Loss
+ Extremely Nutrient Dense
+ High in Vitamins
+ High in ANTI-OXIDANTS
+ Good Essential Fats

MANGO:
+ High in Vitamin E - good for the skin
+ Aids digestion
+ For treating acne
+ For improving concentration

This recipe was created by Liana Werner-Gray 2013.

Nevarnosti svežih sokov

ALL MATERIAL IN THIS POST COPYRIGHTED BY Ljekovito Bilje i Ljekovite Trave | Zdrava Ishrana. Visit their website here, and like them on Facebook here.

Opasnosti od svježih sokova

Liječenje biljem: Svježi sokovi od voća i povrća

Mnogi ljudi misle da su svježi sokovi dobri u svim količinama i bezopasni. Međutim, to nije tako. Isti sok može pomoći jednoj osobi, a naštetiti drugoj. Svježi sokovi su loš izbor kod nekih bolesti. Dakle, ako imate peptički ulkus, gastritis ili pankreatitis ne smijete piti sok od limuna, naranče, jabuke, ribizla ili brusnice. Oni sadrže mnoge organske spojeve, koji povećavaju kiselost želuca, što može izazvati žgaravicu i bol.  Konzumaciju soka od grožđa treba ograničiti ako imate dijabetes. Ona sadrži previše glukoze i kalorija. Također, nije poželjno piti previše soka od grožđa, ako imate sindrom iritabilnog kolona. Zapamtite, mnogi svježi sokovi imaju laksativna svojstva. Dakle, ako patite od proljeva, trebali biste ih razrijediti s vodom i piti malo po malo. Kako bi dobili potrebne vitamine, ne morate piti litre soka na dan. Takvi eksperimenti mogu samo oštetiti organizam. Razumna količina je od nekoliko žlica do 3 čaše dnevno, ovisno o vrsti soka. Postoji mišljenje da sok ne može biti pripremljen uz pomoć električnih sokovnika, jer se vitamini uništavaju u kontaktu s metalom. To je djelomično točno. Ako pripremite sok koristeći bakinu metodu, uz pomoć ribeža i gaze, gubitak vitamina je još uvijek neizbježan.  Svježi sokovi od voća i povrća se nadopunjuju na odličan način. Voćni sokovi su bogatiji šećerima i vitaminima, a sokovi od povrća mineralnim solima. Bolje je piti sokove 30 do 40 minuta prije obroka ili tijekom pauze između obroka. Ako pijete sokove od slatkog voća poslije ručka, može povećati fermentaciju u crijevima i trbuhu, te izazvati nadutost. Morate piti svježe sokove odmah nakon što ih pripremiti. Čak i kratkoročno držanje u frižideru smanjuje ljekovite vrijednost soka, iako njegov okus može ostati isti.

MRKVA

Svježi sok od mrkve je kralj sokova od povrća. On sadrži mnogo beta-karotena, vitamina B, kalija, kalcija, kobalta i drugih mineralnih tvari. Sve to čini sok od mrkve posebno zdravim za djecu, za osobe sa slabim imunitetom i problematičnom kožom. Beta-karoten je vrlo dobar za vid. Međutim, morate jesti masniju hranu odmah nakon što popijete sok od mrkve, jer se na taj način bolje asimilira. Salata, začinjena biljnim uljem je najbolja varijanta.  Nemojte piti previše soka od mrkve. Višak beta karotena preopterećuje jetru, a koža može dobiti žućkast ton. Nemojte piti više od 0,5 litre soka od mrkve dnevno. Svježi sok od mrkve izbjegavajte ako imate peptički ulkus i proljev.

REPA

Sok od repe sadrži mnogo šećera, vitamina С, В1 i В2. Također sadrži mnogo kalija, željeza, mangana. Visoke razine magnezija pridonose normalizaciji živčanog sustava, kod naprezanja, preopterećenja i nesanice. Ovaj sok također poboljšava pokretljivost crijeva, što je razlog zašto je dobar lijek za zatvor.  No, svježi sok od repe također sadrži štetne spojeve, koji se uništavaju u kontaktu sa zrakom. Dakle, prije pijenja trebate ga držati u hladnjaku 2-3 sata. Nažalost, neki ljudi ne mogu piti sok repe. Ponekad uzrokuje mučninu, povraćanje, vrtoglavicu, žgaravicu i opću slabost.  Morate se naviknuti na koncentrirani sok od repe, malo po malo, počevši od jedne žlice dnevno. Prije pijenja, razrijedite ga sa prokuhanom vodom. Možete ga miješati sa sokovima od mrkve, kupusa, jabuke, šljive ili bundeve. Ako imate bubrežne bolesti, peptički ulkus ili bolest dvanaesnika, sok od repe se ne preporučuje.

RAJČICA

Sok od rajčice stimulira probavu i smanjuje rizik od raka. Vrlo je koristan za trudnice i dojilje. Sadrži malo kalorija i to je razlog zašto ga ljudi sa viškom kilograma mogu piti. Svježi sok sadrži fitoncide, suzbija fermentaciju i truljenje u crijevima.  Pijte sok od rajčice 20-30 minuta prije obroka, jer povećava sposobnost želuca i crijeva za probavu hrane. Dodavanje soli smanjuje ljekovita svojstva soka. Umjesto soli možete dodati češnjak, peršin ili komorač. Sok od rajčice se ne preporuča kod gastritisa, peptičkog ulkusa, pankreatitisa i kolecistitisa.

KUPUS

Sok od kupusa sadrži lako probavljive ugljikohidrate, vitamin С, folnu kiselinu i aminokiseline. Također sadrži kalij, natrij, kalcij, magnezij i željezo. Topao se koristi kao lijek protiv peptičkog ulkusa i bolesti dvanaesnika. Preporuča se koristiti topao sok od svježeg kupusa za grgljanje. Osim toga, sok od kupusa otežava pretvorbu ugljikohidrata u masti, a to je razlog zašto je koristan pretilim osobama. Možete ga piti 30 minuta prije obroka i između obroka nekoliko puta dnevno. Bez obzira na činjenicu da sok od kupusa ima ljekoviti učinak na želučanu sluznicu, nepoželjno ga je piti ako imate gastritis i peptički ulkus.

BUNDEVA

Sok od bundeve sadrži saharozu, zdrave pektine, kalij, magnezij i željezo. Također sadrži i vitamine С, В1, B2, В6, Е i beta karoten. Sok od bundeve poboljšava probavu. Preporučuje se za osobe s kardiovaskularnim bolestima.  Sok od bundeve je posebno dobar za bubrege i bolesti jetre. Pijte pola čaše jednom dnevno. Ako imate problema s nesanicom preporučuje se popiti čašu soka od bundeve s medom prije odlaska u krevet.

JABUKA

Jabuka sadrži mnogo vitamina C, kalija, kalcija, željeza i cinka. Dobra je kod ateroskleroze, bolesti jetre, mokraćnog mjehura, bubrežnih bolesti. Pektin iz kašastog soka od jabuke normalizira rad crijeva. Visoki šećer i organski spojevi pridonose brzoj obnovi energije nakon fizičkog opterećenja.  Možete piti sok od jabuke, bez opasnosti za zdravlje u prilično velikim količinama, do 1 litre na dan. Svježi sok od jabuka se ne preporuča kod gastritisa, peptičkog ulkusa i pankreatisisa.

GROŽĐE

Sok od grožđa sadrži značajne količine šećera i kalij. Preporučuje se kod živčane iscrpljenosti i kolapsa. Sok od tamnog grožđa smanjuje rizik od srčanih bolesti. Njegovo redovito pijenje smanjuje razinu kolesterola i arterijskog tlaka.  Sok od grožđa ima i antibakterijska svojstva, diuretik je i laksativ. Pijte pola čaše prirodnog soka od grožđa 3 puta dnevno tijekom 3 tjedna za ljekovite svrhe. Prije pijenja, sok razrijedite s vodom u omjeru 1:1.  Sok od grožđa, se ne preporučuje kod gastritisa, peptičkog ulkusa, dijabetesa, gojaznosti i kroničnih upalnih procesa u plućima.

CITRUSI

Svježi citrusni sokovi su bogati vitaminima C, kalijem i folnom kiselinom. Oni povećavaju vitalnost, uklanjaju umor i jačaju krvne žile. Ti sokovi su korisni kod ateroskleroze i hipertenzije.  Međutim, ako patite od peptičkog ulkusa, kroničnog gastritisa ili pankreatitisa, onda se sokovi od citrusa se ne preporučuju za vas. Osim toga, nemojte zaboraviti da sok od grožđa može biti u interakciji s lijekovima.

ŠIPAK

Sok od šipka pobuđuje apetit, regulira aktivnost želuca i povećava hemoglobin. Diuretik je, dobar za borbu protiv upala i antiseptik. Obično se preporučuje piti ga u kombinaciji sa sokom od mrkve i repe.  Sok od šipka treba razrijediti s vodom. On sadrži mnoge kiseline, koje iritiraju sluznicu želuca i uništavaju caklinu. Svježi sok od šipka treba izbjegavati kod gastritisa, peptičkog ulkusa i pankreatitisa.

★ Immune Boosting Juice

Makes 2 juices

Ingredients:
a bunch of parsley
a bunch of dandelion greens
a bunch of cilantro/coriander
4 celery stalks
4 carrots
4 garlic cloves
2 apples
2 pears
a chunk of ginger

Action:
Juice everything!


Got this here.

★ Sok iz korenčka, jabolka in ingverja

Čas priprave: 15 min

Za 1 velik kozarec

Sestavine:
2 rdeča jabolka
7 korenčkov
1 kos ingverja (velikost konice palca ali več, če ste ljubitelj ingverja :))

Kaj storiti:
Z juicerjem iztisnite sok vseh sestavin in to je to.

 






Koristi:
+ Naravni antibiotik
+ Pomaga pri izgubi teže
+ Visoka vrednost vitamina A
+ Alternativa za sladkarije!
+ Zelo hranljiv!
+ Z lahkoto se absorbira v telo
+ Dober za čisto kožo
+ Pomaga redni prebavi

Recept sestavila Liana Werner-Gray!
Prevod: Tina Pukšič

NEW RECIPES DAILY at http://www.theearthdiet.org/february-2013.html

★ 10 Healthy foods that BOOST ENERGY

Got this here. (ALL MATERIAL IN THIS POST COPYRIGHTED BY EVERYDAY HEALTH! Like their Everyday health Facebook page here and subscribe to website here)

Need a midday energy boost? Steer clear of the candy and caffeine. Instead, try these healthy foods to energize your afternoon.

By Karen Appold

Medically reviewed by Niya Jones, MD, MPH

Smart Snacking Starts Here

When your energy is low, you might reach instinctively for caffeine or candy to provide a quick boost. Unfortunately though, the effects of both are short-lived and can set you up for a crash. Choosing healthy foods that are rich in protein, fiber, complex carbohydrates, and other nutrients will give you a lift and also contribute to overall good health. Here are 10 top food choices that will give you the energy to keep your motor humming. Some are great as go-anywhere snacks; others are smart choices for a lunchtime meal that will power you through the afternoon.

No. 1: Almonds

Almonds are standouts among healthy foods, as they contain important nutrients like magnesium and B vitamins which help convert food to energy. "Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium's role in energy metabolism," explains Rachel Berman, RD, the author of Boosting Your Metabolism for Dummies and the director of nutrition at CalorieCount.com. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration.

No. 2: Air-Popped Popcorn

Your body thrives when you fuel up on whole-grain carbohydrates. "Thanks to fiber, whole grains help prevent the blood sugar crashes that happen after consuming refined or simple carbohydrates," Berman says. Popcorn is unique among traditional crunchy snacks, like chips. It's a whole-grain healthy food as long as you don't douse it with butter, salt, or oil. It also tends to keep you satisfied longer than chips and crackers because it provides volume.

No. 3: Peanut Butter

Do you try to avoid peanut butter because you think it's fattening? Though it is a calorie-dense food — a little goes a long way — it provides a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and blood sugar crashes. Instead of covering your morning toast with butter or jelly (no protein or fiber), top it with all-natural, nutrient-rich nut butters that contain nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars.

No. 4: Salmon

It isn't called brain food for nothing. Salmon owes that moniker to its omega-3 fatty acids, nutrients that have been found to improve memory and reduce depression as well as boost energy and mood, Berman says. According to a review of brain foods in the journal Nature Reviews Neuroscience, studies on seniors and children alike have found positive brain benefits from healthy foods, like salmon, that have omega-3s along with other nutrients. Salmon is also a rich source of protein, which promotes muscle building to keep the body functioning at its best.

No. 5: Bananas

Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, B vitamins, and potassium — nutrients that promote sustained energy and muscle function, Berman says. Bananas are particularly appealing as a pre- or post-workout snack. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.

 

No. 6: Kale

Skip the watery iceberg lettuce and boost energy with your salad by using nutrient-rich kale as a base; kale is also great as a cooked as a side dish, chopped into soups, and tossed with whole-wheat pasta. Kale contains the amino acid L-tyrosine, which helps give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

No. 7: Oatmeal

Oatmeal is another smart way to start your day. Its secret is its fiber. Because fiber takes so long to digest, having this healthy food for breakfast should power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, MS, RD, a spokeswoman for the Academy of Nutrition and Dietetics based in Chandler, Ariz. You'll stay focused on the tasks at hand rather than slumping midmorning and dashing for the vending machines.

No. 8: Pistachios

Powerhouse pistachios have an irresistible buttery flavor. Protein, fiber, and heart-healthy monounsaturated fat add up to a perfectly satisfying snack that's high in nutrients. Pistachios' rich protein content makes them an ideal food for energy all day long, says Kari Kooi, MS, RD, a corporate wellness dietitian at Methodist Hospital in Houston. Though nuts are calorie dense, 25 pistachios have only 100 calories.

No. 9: Hummus

Hummus is a Mediterranean dip whose few simple ingredients all contribute nutrients for energy: pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice. The fiber and protein provided by the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. When used as a dip for nutrient-rich veggies, such as red pepper strips or carrot sticks, hummus makes for a protein-packed treat. Or use it as a sandwich spread instead of mayonnaise.

No. 10: Greek Yogurt

This healthy food delivers twice the amount of hunger-satisfying protein as regular yogurt, making it a superpowered breakfast, lunch, or snack. "The thick, indulgent texture is the perfect canvas for a variety of toppings that can make it even more substantial," Kooi says. Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat or low-fat Greek yogurt, though, because the full-fat kind has almost twice the calories. 

★ 5 Bath Scrubs You Can Make in Your Kitchen ★

I got this from here.(photos as well) - ALL MATERIAL IN THIS POST COPYRIGHTED BY SELF MAGAZINE. YOU SHOULD LIKE THEIR PAGE ON FACEBOOK - here, AND SUBSCRIBE here.

Now that warmer weather has arrived, it's time to show of those stems (and arms, and back!) again. But if that has you thinking more "eek!" than "awesome!", give your skin a little buff with these easy DIY scrubs (five ingredients or fewer) that you can make right now.

YOU'LL NEED: A large bowl to combine ingredients and a pestle for grinding. If you don't have a pestle, a tablespoon or hard plastic spatula should work. And consider getting a mason jar with a seal and lid to store these—so pretty!

Coffee Scrub

Not only does this scrub smell like a fresh cup 'o joe, but the caffeine in the coffee can reduce the appearance of cellulite. It's a win-win!

1/4 cup raw sugar
1/4 cup ground coffee
1 tbsp olive oil
2 tbsp coconut oil
1 tbsp sea salt
Inspired by an original pin by Liz Simple via Starbucks Loves

Rosemary Lavender Scrub
De-stress after a long day with this fragrant olive oil and herb scrub featuring lavender—a long-time favorite of those looking for Zen.
1/2 cup kosher salt
1/4 cup olive oil
1 tbsp culinary grade lavender extract
1 tbsp rosemary leaves, chopped
Inspired by this recipe

Lemon Honey Scrub

Went a little overboard with the self-tanner? No prob. Banish Snooki-like streaks before those weekend plans with this all-natural ointment. (Don't be afraid to scrub hard!)
1 cup sugar
1/2 cup olive oil
Juice of 1 lemon
1 tbsp honey
Inspired by this original pin by Maddie @ Thriftary

Brown Sugar Vanilla Scrub

This one is a no-brainer because brown sugar and vanilla are such a winning scent combo. Use this before you head out on a date—you're guaranteed to catch his attention.
1/2 cup brown sugar
1/4 cup white sugar
3 tbsp vanilla extract
1/4 cup almond oil

Peppermint Scrub

Face it: That 6 a.m. alarm stinks. Treat yourself on early mornings with this sense-stimulating peppermint scrub. It'll almost feel like six espressos.
1/4 cup grapeseed oil
2 tbsp spearmint essential oil
1/2 cup sugar

♥ CARROT CAKE SMOOTHIE and ...

JABOLČNI KIS

- Apple Cider Vinegar helps regulate your blood sugar levels.
- rich in important enzymes that help your body detox, but it can also keep you feeling full and control your appetite
- The acetic acid in ACV balances your PH to help keep your body alkaline. Why is this awesome? A balanced, more alkaline body means better immune function and increased energy! Yes, vinegar is acidic, but don’t let that mislead you ~ the effect of this vinegar on your body is extremely alkalizing. The same is true for lemons & limes
- Use once a week as a hair rinse, right after shampooing for shiny, voluminous, flowing locks
- po pranju las, splahni lase z jabolčnim kisom

♥ ALMONDS / MANDLJI

Polepšajo kožo, spodbudijo vaš metabolizem in pomagajo pri porabi maščob!
Zakaj so mandlji tako dobri za zdrav & sexy izgled vašega telesa?
♥ Vsebujejo veliko bistvenih mineralov kot sta kalcij & magnezij, kar zelo pripomore pri telovadbi! Ta bistven hranilni orešček pomaga pri tvorjenju energije, olajša PMS simptome in pomaga pri presnovi maščobe!
♥ Mandlji so najboljši polnovredni vir vitamina E ~ močnega antioksidanta, ki ohranja mehkost in vlago tvoje kože. Tudi tvoji lasje bodo zdravi in svetleči! Vitamin E prav tako pomaga pri obnovi mišične mase, kar je še zelo dobrodošlo po telovadbi!
♥ So super za tvojo linijo! Mandlji vsebujejo zadovoljivo kombinacijo vlaken in proteinov ter zdravih maščob! So zelo nasitni in imajo nizek glikemičen učinek, kar pomeni, da preprečijo visoko zvišanje krvnega sladkorja. 
(Prevod: Tina P.)

Helps your gorgeous skin, boosts your metabolism and helps burn fat!

Why are Almonds so great for your sexy body?
♥ They're high in essential minerals calcium & magnesium. This means good things for your workouts! These essential nutrients help with energy production, ease PMS symptoms and help metabolize fat!
♥ Almonds are the best whole food source of Vitamin E ~ a powerful antioxidant that keeps your skin smooth and moisturized! It also keeps your hair shiny and healthy! Vitamin E will also help your body with muscle repair...this is essential after a good workout!
♥ Great for your Waistline! Almonds contains a satisfying combination of fiber, protein and healthy fats! They're filling and with a low glycemic impact, they keep your blood sugar from spiking.
♥ TIP Ground Almonds + Perfect Fit Protein makes an awesome substitute for flour in healthy baking recipes ;) oh YES!
What about cocoa powder?
♥ Cocoa, the base chocolate is made from, is one of the most nutrient dense foods on the planet! It contains sky high levels of antioxidants that keep your skin healthy and radiant!
♥ It's a great source of iron, magnesium and trace minerals ~ essential for your body to stay healthy and energized
♥ It keeps you happy! Cocoa contains high doses of mood enhancing phytochemicals
♥ Add to smoothies, baked treats or use in your TIU Healthy Hot chocolate recipe! It's satisfying, delicious will definitely give you a natural energy boost
We love dusting almonds with a little cocoa powder & stevia for a sweet and good-for-you anytime snack ~

Got this from Tone it Up.

Need a healthy and tasty afternoon snack?

What you need:
- Cucumber
- Avocado
- Carrots
- Cabbage
- Slice the above and roll into spring rolls.

To make the Spicy Peanut Dipping sauce

- Mix 1/2 tbs natural peanut butter with lemon juice, 1 tsp rice vinegar, dash of ginger, red pepper and sea salt.

Can't find the spring rolls? Just toss the ingredients in a bowl and drizzle the sauce over :)

I got this from Tone it Up. Text and photo copyrighted by Tone it Up. You should like their Facebook page and subscribe on their website.

EXERCISING AT HOME

I have finally found the best ever fitness trainer and her name is Jillian Michaels. If you're one of those people who doesn't like fitness studios and likes to exercise at home, her exercises are the best. Not only carefully planned, but she also supports you all the way through the exercise.
I combine her videos with Tone it Up, where I not only find great exercises but also yummy recipes for smoothies, salads, etc etc.

Here's a smoothie I just love:

Copyright: Tone it Up

Sok iz svežih jagod & kokosa ♥ Pospeši metabolizem & imunski sistem; vsebuje ogromno kalija & antioksidantov, kar izboljša vašo kožo & ima anti-vnetne moči. Naredite sok iz jagod - z juicerjem in dodajte kokosovo mleko (iz svežega kokosa).
Če nimate juicerja, si naredite smoothie iz jagod in dodajte kokosovo mleko ali mandljevo mleko.

Fresh juiced strawberries & coconut ♥ Boosts your metabolism & immune system and it's packed with potassium & antioxidants to give you beautiful skin & anti-inflammatory powers. Juice the strawberries and add the juice from the inside of a coconut. You can also make it a smoothie by blending frozen strawberries, unsweetened shaved coconut with coconut water or almond milk.

A HEALTHY BREAKFAST: energy boosting

I'm back, this time obsessed with health. :)

Quinoa-yogurt parfait
Quinoa is higher in protein than most whole grains, so it's a great choice at breakfast. Layer ½ cup cooked quinoa, a 6-ounce container of nonfat yogurt, 1 small chopped apple, and a dash of cinnamon.

315 calories, 20g protein, 2g fat, 55g carb, 7g fiber

I got this here.

Jamie Oliver, Goop, and so many other things

Could this day even be any lazier?....

This is precisly why I started looking for a website with easy and good recepies. I have given up on finding a really cool cook book...they are terribly expensive, half of the book is filled with photos and I would probably never cook half of the recepies anyway...

Browsing through the countless websites on cooking, I came accross a website called Goop, which is, to my surprise, a website created by Gwynteh Paltrow. I am sure that the whole world already knows about it, but I JUST discovered it. It's actually a blog about healthy way of living. Of course, Jamie Oliver's recepies were in there as well....and here's what I'm making for dinner today - easy and fast as hell :).

Classic Tomato Spaghetti

This pasta sauce takes minutes to cook. What’s great about this recipe for beginner cooks is that once you’ve done it a few times you can add other simple ingredients to your basic tomato sauce to completely transform it. Check out the end of the recipe, where I’ve given you some ideas to get started.

Serves 4-6
• 2 cloves of garlic
• 1 fresh red chile
• A small bunch of fresh basil
• Sea salt and freshly ground pepper
• 1 pound dried spaghetti
• Olive oil
• 1 x 14-ounce can of diced tomatoes
• 4 ounces Parmesan cheese

To prepare your pasta
Peel and finely slice the garlic. Finely slice your chile (halve and seed it first if you don’t want the sauce too hot). Pick the basil leaves off the stalks and put to one side. Finely chop the stalks.
To cook your pasta
Bring a large pan of salted water to a boil, add the spaghetti and cook according to the package instructions. Meanwhile, put a large saucepan on a medium heat and add 2 good lugs of olive oil. Add the garlic, chile, and basil stalks and give them a stir. When the garlic begins to brown slightly, add most of the basil leaves and the canned tomatoes. Turn the heat up high and stir for a minute. Season with salt and pepper. Drain the spaghetti in a colander then transfer it to the pan of sauce and stir well. Taste and add more salt and pepper if you think it needs it.
These can be added to your tomato sauce when it’s finished. Just stir in and warm through:
Add a handful of baby spinach leaves to the sauce at the same time you add the pasta—when the leaves have wilted remove from the heat and serve with some crumbled goat’s cheese on top.
A few handfuls of cooked shrimp and a handful of chopped arugula with the juice of ½ a lemon.
A can of tuna drained and flaked into the sauce with ½ teaspoon of ground cinnamon, some black olives and the juice of ½ a lemon.
A handful of fresh or frozen peas and fava beans.