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  • Writer's pictureDr. Mordeana Williams

A Pasta Lover's Dream

Famous around the world, pastas are liked by most people because of their variety. They can offer great nutrition well accompanied. It is best to use enriched or whole wheat pasta which needs more cooking time.

Here are different types of pasta dishes you can prepare.

Pesto Fettuccini


  • 300mg of fettuccini

  • 3 cloves of garlic very finely chopped

  • 159 g of chopped spinach

  • 2/3 cup of fresh basil , finely chopped

  • 300g of tofu (or soy cheese)

  • 3 tablespoons of olive oil

  • 2 tablespoons of parmesan cheese or “alternative’’

  • Salt to taste

Preparation of pesto sauce

  1. Heat a tablespoon of oil in a frying pan and sauté the spinach until tender.

  2. Chop it in the blender with the tofu, nuts, the rest of the oil, salt and the “alternative” cheese, along with the garlic and basil.

Preparation of pasta

  1. Cook the pasta in boiling water with salt and oil until cooked al dente (soft but not overcooked)

  2. Drain and mix with pesto sauce.


Parmesan Cheese Alternative


  • 50 g of beer yeast

  • 75 g of peeled, raw almonds

  • Salt to taste


  1. Place all ingredients in a chopper and chop until reduced to a fine powder

  2. Keep in the refrigerator and use just like parmesan cheese


Creamy Pasta

(4-6 servings)


  • 500 g of pasta

  • 5 round tomatoes

  • 2 tablespoons of olive oil

  • 2 garlic cloves, peeled and finely chopped

  • ½ tablespoon of red chili flakes

  • ½ cup of cream

  • 3 springs of parsley, finely chopped

  • Laurel leaves

  • 1 onion (Small to medium size)

  • Oil

  • Salt to taste


  1. Heat a liter of water and when it’s boiling, submerge the tomatoes for 3 minutes, drain, peel and remove the seeds: cut into cubes and set aside.

  2. In a frying pan, heat the oil, fry the garlic and when it is browned, add the tomatoes, chili flakes and salt; cook on low heat and uncovered until the tomato changes color

  3. Boil 1 ½ liters of water; add the laurel leaves, onion, some garlic cloves, salt and a bit of oil. When it boils, add the pasta. Turn off when it is cooked, drain well and add it to the frying pan.

  4. Add the cream, mix, cook for 2 minutes or until pasta Is covered with the sauce; season to taste

  5. Add the parsley, mix carefully and remove from the fire.


Spaghetti Bolognese


  • 1 Package of spaghetti

  • 3 large garlic cloves

  • 5 red tomatoes, diced

  • 300 g of tofu, drained and chopped

  • ½ cup of fresh basil, chopped

  • 2 tablespoon of olive oil

  • 3 tablespoon of vegetable oil

  • 4 liters of water

  • 1 tablespoon of soy sauce

  • Salt to taste


  1. Heat the oil in a medium pan and add the garlic (make sure it does not burn)

  2. Add the diced tomatoes; allow to simmer for 10 minutes, stirring occasionally so it will not stick

  3. Add the tofu, the basil, soy sauce and salt to taste

  4. Reduce the heat, cover and allow to cook for 15 minutes.

  5. In a large pan bring 4 liters of water to a boil. When it is boiling, add a tablespoon of salt, 3 tablespoons of vegetable oil and the spaghetti. When it is cooked to taste, drain and mix with the sauce.

Can be served with parmesan cheese, or the ‘’parmesan cheese alternative.

This dish is better eaten with friends and company so make and share with your friends and family and do not forget your neighbor. Practicing eating healthy is the right thing to do and your body will thank you for it.
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