nutritionist Chelsea

Hi, I’m Chelsea!

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21 Simple, Quick, & Easy Meals

Fennel and Walnut Pasta

There are so many things to love about this pasta! 1) It took less than 30 minutes from prep to plate 2) It tastes like Spring and 3) The amount of healthy fats from olive oil and walnuts to benefit your skin, heart, and brain health are off the charts. Dig in! Serves 4

What (your ingredients): 8 oz. shaped pasta 1 whole fennel (bulb, stalks, and fronds), cut into bite-size pieces 2 tablespoons olive oil ½ cup grated Parmesan cheese A few gratings of fresh nutmeg (⅟8 teaspoon) 7 whole English walnuts, broken into pieces Salt and pepper to taste

How (your directions):

Bring water to a boil for pasta, salting water to the salinity of the ocean. Add pasta and cook 1 minute less than the directions on the label.

Heat olive oil in a medium-size pan over medium heat. Add fennel and sauté while pasta is boiling, stirring occasionally.

Add pasta to pan with fennel, along with 1-2 ladles of pasta water. Add Parmesan, nutmeg, and pepper. Hint: The starch from the pasta water will thicken with the Parmesan to create a salty and nutty sauce.

Taste before salting, and then season as necessary.

Serve hot with a drizzle of excellent olive oil! My favorite olive oil, which elevates every dish, is from a Sicilian Olive Plantation, Mandranova (it might also be my favorite place in the world!)


Why (the science):  I love when the appearance of food mimics its specific health benefits. Walnuts look like our human brain, which makes sense, as walnuts maintain our brain health, from reducing inflammation to improving signaling to the rest of our body! Here's your Fennel and Walnut Pasta - Nutrition Label

Check out the pictures of food and their health benefits from this article!

Walnut Picture

P.S. Thank you, Brewers Organics for providing the gorgeous fennel for this pasta dish!

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