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Mushroom, rocket and goats cheese salad

Vegetarian Dinner Lunch

If you're in the mood for something savoury then this pasta, packed full of mushrooms and cheese will really hit the spot

30 mins
6 ingredients
$3 / person
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Mushroom, rocket and goats cheese salad

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 250g dried rigatoni pasta
  • 25g butter, diced
  • 2 tablespoons extra-virgin olive oil
  • 200g Swiss brown mushrooms, thickly sliced
  • 4 flat mushrooms, cut into quarters
  • 60g baby rocket
  • 60g Goat’s cheese, crumbled

It’s this easy

  • Cook pasta according to the directions on the packet.
  • Meanwhile heat the butter and half of the oil in a large frying pan over a medium heat. Cook the mushrooms in the pan for about 7 minutes or until golden and tender.
  • Add cooked pasta to the frying pan and toss to combine.
  • Turn off heat and add the rocket and goat’s cheese.
  • Place on a plate or in a bowl to serve.

Tweaks

  • Add a clove of garlic for an extra flavour boost. If you really want to spice it up add some chilli flakes and dried oregano too.

Allergies

Contains: Gluten, Dairy, FODMAPs.

Why is this good?

Be Healthier

Mushrooms are high in phytonutrients (especially Vitamin A, Vitamin D, Glutathione, ergothioneine and Selenium) which help in reducing inflammation and preventing heart disease and certain cancers.

More: Mushrooms recipes (16) Everyday Superfoods

Healthy Gut

As a good source of fibre, mushrooms help to keep you regular.

More: Mushrooms recipes (16) Everyday Superfoods

Healthier Skin

Mushrooms are a good source of niacin, which is associated with lower skin cancer risk.

More: Mushrooms recipes (16) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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