Description: Healthy creamy pasta. Using ‘’the butter from the forest’’, it can be served hot or cold. Without using any cream or cheese, this pasta is still very creamy and yet a healthier pasta option. This can be a main or side dish.
Serves: 2
Cooking time: 25 minutes

Ingredients

• Salmon – cut in small pieces, 300g
• Avocado medium – cut in small pieces 120g or 1 piece
• Fusilli pasta – 140g
• Olive oil – 1 tablespoon
• Salt – 1 dash
• Ground black pepper – according to preference

Method

1. Cook the pasta until al dente in plenty of boiling water with salt.
2. Meanwhile grill the salmon using either an air-fryer, the oven or a non-stick frying pan. 
3. When pasta is boiled, add the salmon, avocado, pasta, salt and olive oil in a bowl and mix well. (Alternatively, add pasta, half of an avocado, salt and olive oil and mix to coat the pasta, then mix salmon and the rest of the avocado)

To serve: Sprinkle ground black pepper

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat	Vitamin B3	Vitamin E	Vitamin B12
561.9	25.3g	27.1g	56.4g	6.5g	1.6g	0.3g	3.7g	12.5mg	3.9mg	2.4μg
28.1%	50.5%	38.7%	21.7%	21.8%	1.8%	5.2%	18.6%	96.5%	130.2%	161.5%

Nutritional Tips

A small amount of fat is necessary for our body and it is important to include it as a part of a healthy, balanced diet. Fat plays an important role in our body such as absorbing fat-soluble vitamins (A, D and E), maintaining the structure and function of cell membranes, being required for some metabolic physiological processes and being the only form in which the body can store energy for a long time. While excess energy intake will lead to conversion to fat for storage, it helps to control body temperature and gives physical protection to internal organs. Also, some of them help to reduce the risk of heart disease. Fat can be found in many foods, animal adipose tissue, milk products (butter, cheese, yoghurt, cream), vegetable seeds, nuts, oils, eggs, fish oil or processed foods (pies, cakes, biscuits and chocolates).

It looks like there is a lot of fat in this recipe, however, there are good fats in avocado, salmon or olive oil. It would be best to reduce your overall fat intake and swap saturated fats (bad fats) for unsaturated fats (so-called good fats). Avocado is known as the butter of the forest and it is rich in fibre. The main types of fat found in food are saturated fats and unsaturated fats. Avocado and olive oil contain mono-unsaturated fatty acid and salmon contains poly-unsaturated fatty acid (omega-3) which are effective in lowering the risk of coronary heart disease and cholesterol. Therefore, for instance, you may replace pork or bacon for salmon, sunflower oil for olive oil. Potential benefits of avocado may lower body weight, improve lipid profile such as increasing HDL (Ledesma R et al. Archives of Medical Research, 1996, 27(4):519-23). Avocado can be added to a variety of dishes such as salad, pasta, sauce (e.g. guacamole), toast, sushi and many more.