Avocado Sauce Rotini
Sauces are key. Dishes wouldn’t be as exciting if there wasn’t diversity of flavor in each bite. Whether it be just olive oil, a cream sauce, herbs, etc, dressing up your meal with a beautiful accent looks good and adds moisture and flavor. This avocado sauce has an almost cheese like quality over pasta or rice. It holds well and binds, is creamy, and healthy.
Avocados are a unique fruit, high in fat rather than carbohydrates and sugar. They are nutrient dense containing high amounts of Potassium (more than a banana), Folate, vitamins A, B1, B2, B3, B5, B6, C, E, K, Magnesium, Manganese, Copper, Iron, and Zinc. The monounsaturated fatty acids (oleic acid) in avocados promote heart health, have no cholesterol, prevent cancer, maintain weight, balance appetite, and reduce inflammation. They are also more resistant to oxidation by heat so it is ok to use this oil in cooking without destroying the benefits. Include this superfood in your diet when you can. You won’t regret it.
Avocado Sauce over Pasta
Yields: 2-3 servings
- 1 box rotini
- 1 carton or 2 cups chopped mushrooms
- 3 big handfuls arugula
- 2-3 cloves grated garlic
- a bunch of chopped asparagus (only use top halves, not stems)
- Avocado Sauce
- 1/4 cup olive oil
- handful of fresh herb (basil works good here)
- 1/4 cup unsweetened almond milk, canned coconut milk, or pasta water (save after straining)
- 1/2 avocado
- salt and pepper to taste
Start the pasta.
Lightly sauté the garlic, mushrooms, and asparagus in an oiled skillet with salt and pepper on low to medium heat until it's almost done. Cover and put to the side.
Save some pasta water after straining if you're not using almond or coconut milk.
Blend the olive oil, pasta water, avocado and salt and pepper, on the lowest setting or pulse it for a few seconds each time until it's smooth. Avocado has a tendency to whip and the sauce won't come out good like that. When it whips the color turns from dark green to light green. Just make sure there are no avocado chunks.
Pour the finished pasta into the skillet with the vegetables and toss. Warm it if needed. Drizzle the avocado sauce on top. Add more salt and pepper to taste. Enjoy!
- Preparation time: 15 minutes
- Cook time: 15 minutes
- Total time: 30 minutes
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