Healthy baked pasta with broccoli. Do you know this recipe?

Difficulty	Low
Preparation	25 minutes + 20 minutes baking
Portions	approximately 4 servings

The green baked pasta will please allergy sufferers, but also athletes, for example. Broccoli is a favourite with people with high physical activity, especially bodybuilders.

Our recipe for pasta casserole with broccoli is easy to prepare and will satisfy even the pickiest of stomachs.

The base is a good quality pasta, such as rice or baby pasta. It is neutral and small, so that the broccoli and other ingredients stand out.

The main ingredient in the recipe is fresh broccoli, but you can also use frozen broccoli. Sometimes we also happen not to find a nice broccoli among the fresh vegetables at the last minute. In that case, we reach for frozen.

Broccoli is one of the most highly valued vegetables. It is very beneficial for our health. It is also called the green rose or the queen of vegetables.

In the past, it was also used by natural healers who used it to fight various and serious diseases.

It belongs to the same group as cabbage, kohlrabi, kale or chard, i.e. the brassicas.

Its origin is attributed to the Mediterranean region, probably coming from a wild plant growing on the Apennine Peninsula.

It is estimated that it began to be cultivated in the Middle Ages and was bred into its present form by the Italians. It has even been called the Italian asparagus.

Its usefulness lies mainly in its composition. It is rich in vitamins, minerals and other active substances.

Of the vitamins, A, B1, B2, B3, B5, B6 and B9, C, E and K are present.

This combination makes it a great health promoter. Its beneficial effects are seen in the fight against constipation and digestive problems.

It helps in dealing with inflammation in the body, but will also help regulate sugar levels or toxins and chemicals in the body.

Thanks to the content of a number of antioxidant substances, it has a beneficial effect on cleansing and relaxing digestion. This is especially useful for the proper functioning of the liver, kidneys, intestines, but also for the health of the skin and, for example, the lungs.

It also contains sulforaphane, which is a great helper in the fight against cancer cells. This substance has also been shown to help autistic people, people with heart disease, allergies, diabetes or inflammation of the bone joints.

Coconut cream is also an important ingredient. It replaces regular whipping cream, which is quite heavy and contains a lot of animal fat.

Coconut milk is a very popular substitute for milk with lactose. It is a plant food with a high content of beneficial substances and effects on our health.

Coconut milk and cream are especially popular in Hawaii, India and South America. It brings a bit of healthy exoticism to our cuisine.

It contains less fat, and all the more beneficial and less burdensome nutrients.

With this cream, we get enough calories, protein, potassium, folic acid, magnesium, copper, manganese, carbohydrates, fiber and iron for our body.

Among the vitamins, we find C, E and K and also very beneficial folic acid.

Despite the fat content of coconut cream, we can lose weight. These are MCT fats beneficial for our body and metabolism.

Ingredients for baked pasta with broccoli

300 g rice pasta for children
250 ml coconut cream
150 g grated lactose-free cheese
1 medium-sized broccoli
2 eggs
2 cloves of garlic
olive oil
salt
basil
black pepper

Recipe

1. First, cook the pasta. You can cook it until tender, some people prefer al dente.

2. Pre-cook the broccoli in salted boiling water.

3. Cut the broccoli into smaller pieces. Mix it with the pasta and oil and put it in a baking dish.

4. Pour the mixture over the eggs beaten with cream and spices.

You can add both cheese and good quality prosciutto to the cream and eggs for better flavour.

5. Place in an oven preheated to 180 degrees for 20 minutes. Then remove, sprinkle with cheese and finish baking.

6. You can pour the mixture into a muffin tin. This will bake the individual portions separately.

Enjoy!

Pasta baked in this way goes well with fresh baby spinach with spring onions and cherry tomatoes tossed in olive oil with Provençal herbs.

Thanks to the use of lactose-free cream and cheese, the pasta is also suitable for lactose-intolerant people and, thanks to the rice pasta, also for celiacs.

Don't forget to try our other healthy recipes:

Mgr. Simona Morvayová

Editor

I finished my studies at the University of Constantine the Philosopher in Nitra with a Master's degree. I studied for five years in the field of Slovak language teaching combined with ethics education. I am currently working in the media field, where I manage two portals related to health and healthy eating, among other things. My passion for food and healthy meals dates back to high school. Having studied five years at a hotel high school, I have a long-standing relationship with food and new recipes. I love to cook and invent new recipes, which mostly have to be healthy and full of vitamins. In the case of cooking, it really is my passion. The modern world brings many possibilities and topics that can be addressed through food. I am also interested in gluten-free and lactose-free recipes. My own health issues, but also a celiac in the family, led me to these recipes. My other hobbies besides working and cooking are relaxing with yoga and running.

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