· 1 x punnet cherry tomatoes
· 2 medium onions
· 2 tbsp coconut oil
· 1/2 deseeded chilli
· Salt & pepper to taste
· Fresh basil to serve
· 1tbsp chevin goats cheese to sprinkle over
· Gluten-free pasta
1. Fry onions and coconut oil, add cherry tomatoes, simmer, let cool.
2. Put in food processor to make smooth pasta sauce.
3. Pour back into pan and simmer over low heat.
4. Boil pasta, add 1/2 tsp salt to water. strain pasta.
5. Pour sauce over cooked pasta, add fresh basil and crumbed chevin over to serve.
Why this recipe is packed full of healthy goodness
Health benefits of Cherry Tomatoes:
Rich in antioxidants
Cherry tomatoes contain lycopene, an antioxidant that lowers your risk of certain diseases caused by cellular damage. Lycopene can decrease your risk of cardiovascular disease and cancer. Cherry tomatoes can have more far-reaching health benefits as well. The compounds in cherry tomatoes might offer protection against osteoporosis, skin damage caused by ultraviolet light and brain disorders.
If you're under the age of 50, you need 1.3 milligrams of vitamin B-6 per day, and after 50 you should get 1.5 to 1.7 milligrams of the essential vitamin. A 1-cup serving of cherry tomatoes provides 0.11 milligrams toward these goals. Vitamin B-6 helps your body metabolize protein and supports cognitive development and brain function. The nutrient aids in producing red blood cells and immune function as well.
A 1-cup serving of cherry tomatoes supplies 63 micrograms of the 700 micrograms of vitamin A women need each day and the 900 micrograms men require on a daily basis. Vitamin A keeps your eyes working properly. You might have an increased resistance to age-related macular degeneration when you get sufficient amounts of vitamin A, according to the National Institutes of Health Office of Dietary Supplements. The vitamin aids your body in producing white blood cells and keeps your heart, lungs and kidneys working properly
Health benefits of Onions:
Onions are a very good source of vitamin C, B6, biotin, chromium, calcium and dietary fibre. In addition, they contain good amounts of folic acid and vitamin B1 and K.
They also contain flavonoids, which are pigments that give vegetables their colour. These compounds act as antioxidants, have a direct antitumor effect and have immune-enhancing properties.
Rich source of quercitin
Quercitin has been shown to thin the blood, lower cholesterol, raise good-type HDL cholesterol, ward off blood clots, fight asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections and is specifically linked to inhibiting human stomach cancer. It's also an anti-inflammatory, antibiotic, antiviral, thought to have diverse anti-cancer powers. Quercitin is also a sedative. So far, there is no better food source of quercitin than onion skins
Onions contain a variety of organic sulfur compounds that provide health benefits.
These specific amino acids are called methionine and cystine and, among other things, they are very good at detoxifying your body from heavy metals.
Health benefits of Coconut Oil:
The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, and cancer, while helping to improve dental quality and bone strength. These benefits of oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and their respective properties, such as antimicrobial, antioxidant, anti-fungal, antibacterial and soothing qualities.
Health benefits of Chillies:
Chillies are excellent for your immune system because they are rich in both vitamin A (said to be the anti-infection vitamin) and vitamin C. Chilli peppers' bright red colour signals its high content of beta-carotene or pro-vitamin A. Vitamin A is essential for healthy mucous membranes, which line the nasal passages, lungs, intestinal tract and urinary tract and serve as the body's first line of defence against invading pathogens. Just two teaspoons of red chilli peppers provide about 6% of the daily value for vitamin C and more than 10% of the daily value for vitamin A. Eating chillies can help with the common cold as they clear congestion. Chillies are great for diabetics as when you digest a meal which has chilli in it, your body doesn’t need as much insulin to break down the food.
Health benefits of Basil:
Basil contains a wide range of essential oils rich in phenolic compounds and a wide array of other natural products including polyphenols such as flavonoids and anthocyanins."
The herb contains high quantitites of (E)-beta-caryophyllene (BCP), which may be useful in treating arthritis and inflammatory bowel diseases.
Basil has properties that can help prevent the harmful effects of aging. Holy basil extract was effective at killing off harmful molecules and preventing damage caused by some free radicals in the liver, brain and heart.
Health benefits of Goat’s Cheese:
Goat cheese, like goat milk, is easier on the human digestive system and lower in calories, cholesterol and fat than its bovine counterpart. In addition, goat milk cheese is a good source of calcium, protein, vitamin A, vitamin K, phosphorus, niacin and thiamin.
Goat Cheese is Relatively Low in Calories and Fat
When it comes to calorie and fat content, most people don’t think of cheese as being towards the low end of the spectrum. In comparison to cheese made out of cow’s milk, however, goat cheese is relatively low in fat and calories. Bearing this in mind, goat cheese is ideal for those who are on a diet yet still want to be able to eat cheese on an occasional basis.
Goat Cheese Can Help to Boost Metabolism
A high metabolism is one of the best ways to lose weight or stay in shape. One of the best ways to boost one’s metabolism is to eat more calcium. Calcium can help to assist the fat-burning process, and can be found in large amounts in goat cheese. While cheese may be higher in fat than other food products, the presence of calcium practically cancels it out for those who stay active.
Suitable for Lactose Intolerant People
Lactose intolerance is one of the most common digestive issues in the world. Those who are affected by this common problem have a hard time eating most dairy products without getting a stomach ache. That said, many lactose-intolerant individuals have problems specifically with cow’s milk cheese, and are actually able to tolerate goat cheese with little to no issue. Hence, goat cheese is an excellent alternative to cow’s milk cheese for those who are lactose intolerant.
Goat cheese contains probiotics. Probiotics are good bacteria that can help to aid in the digestion process, and are essential for those who deal with stomach problems on a regular basis. As a result, people who suffer from a sour stomach may find relief by incorporating goat cheese into their diet. Note that goat cheese can be sour, however, and can actually cause problems for those who experience heartburn regularly. As a result, those with stomach issues should pay attention to how goat cheese affects them individually.