Updated: Dec 13, 2022
Think you don’t have enough time or money to make a quick healthy meal? Think again!
Pasta of your choosing (GF or protein options can be healthier) $1-$5
Can of organic peas $0.50-$3
Can of cannellini beans $0.78-$3
Garlic $0.25- $8
Extra Virgin Olive Oil $0 - (if not already in the house) $7-$20
Onions (optional) $0.80-$2
Chicken broth (optional) $1-$3
Total: $4.33- $44 *Can add chicken or shrimp to recipe
In separate pan put olive oil, garlic and onions (if using)
Mix and cook on medium-low until fragrant
Add additions if desired (chicken/shrimp)
Add the rest of the ingredients including cooked pasta
Add a quarter cup of chicken broth if desired
Top with parmesan cheese, black pepper, red pepper flakes or other cheeses you may like
Health Benefits of the Ingredients:
Peas - A good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis
Cannellini Beans - They are fat free and an excellent source of fiber, folate, iron and magnesium. One 1/4 cup serving contains 11 grams of protein!
Garlic – There are just too many to list but here are some: boosts immune system, reduces high blood pressure, reduces cholesterol levels, can help prevent cancer, antibiotic properties, may prevent Alzheimer’s and dementia, benefits to digestion and so much more!
Extra Virgin Olive Oil – This is the healthiest type of olive oil you can buy as it is the least processed. The oil is extracted using natural methods. This oil is loaded with heart-healthy fats and antioxidants, may protect against inflammation, heart disease, breast cancer and type 2 diabetes.
Onions – Nutrient dense – meaning low in calories high in vitamins, minerals and fiber. High in Vitamin C which aids in regulating immune health, collagen production, tissue repair and iron absorption. Onions contain antioxidants and compounds that fight inflammation and reduce cholesterol levels, all of which may lower heart disease risk. Onions have many more health benefits as well!
Chicken Broth – Can help improve digestion, protect your joints, clear skin, improve sleep and reduce inflammation and contribute to a healthy immune system. We will be posting an article on the benefits of homemade vs store bought. Be on the lookout!