How to make spaghetti one of the HEALTHIEST and FASTEST meals available?

@lifenbeauty writing about cooking, who could tell. I have been living in Italy for one year during my elementary school with my aunt who was a professional cook. Since that time, I have developed a passion for testing out and perfecting different ways to prepare spaghetti. When you couple this with my interest in fitness and healthy nutrition, you could guess that, sooner or later, I had to come up with a very tasty and healthy spaghetti recipe.

The problem with the spaghetti prepared by my aunt (as well as the vast majority of other cooks and restaurants) is that their pastas were quite delicious but ranged from casual to outright unhealthy food. The vast majority of spaghetti is made from ordinary T400/T500 flour (low nutritional value) + sauces that can be healthy (for example: olive oil, onion, tomato, garlic, parsley, and tuna), unhealthy (for example: greasy sour cream + bacon), or something in-between.

Now that we have gone through the "historical and theoretical background", I’ll go right down to the recipe:

• Find and buy 300-500g of spaghetti or macaroni made exclusively from a mixture of buckwheat flour and whole wheat flour. This should be readily available in all larger supermarkets. Please note that the cooking time for this type of pasta is quite shorter than usual, so do check the label for suggested cooking time! If you have ever prepared a pasta, you know that you will cook the raw spaghetti or macaroni in a separate pot and strain them before mixing them with a sauce.

The basics for a healthy sauce are the following:

1. Fry one chopped onion in olive oil until it gets a glassy but not brownish look
2. Add 300-500ml of pasteurized tomato juice and cook it for about 10 minutes
3. Add essential spices including garlic powder, fennel seeds, parsley or basil, and salt
4. If you like spicy food (I do), you can also add paprika powder and pepper
5. Continue cooking for about 5 more minutes

You have a couple of good options for completing the sauce in a fast and healthy way:

1. Add a canned tuna/mackerel fillets (no need to cook this, just grind it with a fork and add it to the basic sauce once it is finished)
2. Add 200-300g of ground beef (this needs be fried a bit in olive oil together with the chopped onion)
3. I find parsley to go better with beef and basil with fish

There you go! In about 15-20 minutes, you have prepared a quite tasty launch that includes healthy cereals, healthy vegetables, healthy spices, healthy oil, and healthy fish/meet.

Make one of your remaining meals of the day a smoothie made from kefir or yogurt with fruits and honey, and you have taken all essential types of food without any unhealthy ingredients.

Please let me know:

• Do you have any other very healthy and tasty version of a common quick meal?

For those of you who don't follow me (yet), this is quite a different than my usual articles. My last article was "the most disturbing human experiments that could never happen today" and my following article will be about the Bystander Effect. Stay tuned if you like psychology, philosophy, and social norms!

Image sources: 1, 2.