Monthly Archives: June 2021

One-Pan Creamy Salmon Pasta

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TIPS & TRICKS to make this Recipe: To give this pasta dish that beautiful creamy texture, I used Greek yogurt instead of heavy cream. The secret? Make sure to add in your Greek yogurt at room temperature. Otherwise it can easily curd.

One-Pan Creamy Salmon Pasta

Watch Albert preparing this recipe:https://www.youtube.com/watch?v=2jbOdQDSYPc&t=3s

Ingredients

  • 2 tbsp extra virgin olive oil 30 ml
  • 15 oz fresh salmon 500 grams
  • 1/2 onion finely diced
  • 4 cloves garlic roughly minced
  • 1/2 tsp sweet smoked Spanish paprika 1.30 grams
  • 15 oz can diced tomatoes 400 grams
  • 2 tbsp finely chopped parsley 8 grams
  • 2 cups water 473 ml
  • 2 cups uncooked penne pasta 200 grams
  • 2 cups bagged fresh spinach chopped 100 grams
  • 1/2 cup Greek yogurt 125 grams
  • sea salt & black pepper

Instructions

  1. Heat a large fry pan with a medium-high heat and add in 2 tbsp extra virgin olive oil
  2. Cut a 15 oz piece of fresh salmon into 2 fillets, season with sea salt & black pepper
  3. After heating the olive oil for 2 minutes, add in the fillets of salmon, skin side up, using a spatula push down on the fillets for 30 seconds, after 3 minutes flip to cook the other side, after a total cooking time of 6 minutes remove the salmon fillets from the pan, set aside and cover with foil paper
  4. Using the same pan with the same heat, add in 1/2 onion finely diced and 4 cloves garlic roughly minced, mix with the olive oil, after 2 minutes add in a generous 1/2 tsp sweet smoked paprika and quickly mix together, then add in a 15 oz can diced tomatoes, 2 tbsp finely chopped parsley and season with sea salt & black pepper, mix together, then add in 2 cups cold water and bring to a boil, then add in 2 cups uncooked penne pasta and mix around so the pasta is evenly distributed
  5. Meanwhile, flake the reserved salmon and remove the skin
  6. After 9 to 10 minutes and most of water has been absorbed by the pasta but there is still some water left, add in 2 cups chopped bagged spinach and the salmon, cover the pan with a lid and lower the heat to a low-medium, simmer for 4 minutes, then turn off the heat and remove the lid
  7. After letting the pasta cool off for about 1 minute, add in 1/2 cup greek yogurt at room temperature, season the yogurt with black pepper and mix everything together until well combined, sprinkle with freshly chopped parsley and serve at once, enjoy!

Study Shows High-Polyphenol EVOO Reduces Risk Of Diabetes

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A new study done by Yale University showed that olive oil rich in polyphenols improved endothelial function while refined olive oil did not. The conclusion was that the biophenols found in real extra virgin olive oil, but not found in refined olive oil, were responsible for the improvement. Endothelial function is the measure of how well blood flows through the vessels, and is an independent predictor of cardiovascular health and type 2 diabetes.

The study took 20 obese people, all with high blood pressure, and gave 3 tablespoons of extra virigin olive oil to half of them and 3 tablespoons of refined olive oil to the other half. After one week their systems were flushed and the groups were reversed. Neither the participants nor the conductors of the study knew who was getting the extra virgin olive oil. After the study the results showed that the endothelial function improved for both groups when taking the real extra virgin olive oil.

From the study:

“Our study demonstrated that a single dose of 50 milliliters of high-polyphenolic extra virgin olive oil, when compared with refined olive oil without polyphenols, was associated with endothelial function improvement among individuals at risk for type 2 diabetes mellitus”.

“The acute effects of extra virgin olive oil on endothelial function observed may be explained by differences in the composition of extra virgin olive oil and refined olive oils”.