Your Tuesday night dinner inspiration: Nutritionist shares her game-changing one-pan pasta recipe with a VERY healthy twist
- An Australian nutritionist has shared an easy one-pan pumpkin pasta recipe
- Jessica Sepel uses a quarter of a pumpkin, ricotta, chickpea pasta and basil
- She describes the autumn creation as ‘truly family-friendly’ and ‘easy to whip up’
- It serves four and is ideal after a busy day when you need something fast
A top Australian nutritionist has shared a simple one-pan pasta recipe to make your Tuesday night dinner decision just that little bit easier.
Jessica Sepel, the Sydney-based health queen behind the multimillion dollar JS Health empire, describes her pumpkin pasta as ‘truly family-friendly’ and an easy go-to Autumn option.
‘Creamy pumpkin and ricotta pair perfectly – I promise you will not be disappointed! To up the protein content, I love to use chickpea pasta but any pasta you like will work too,’ she wrote.
Jessica Sepel, the Sydney-based health queen behind the multimillion dollar JS Health empire, describes her pumpkin pasta as ‘truly family-friendly’ and an easy go-to Autumn option
Recipe: How to make Jessica Sepel’s One-Pan Pumpkin Pasta
¼ Kent pumpkin, peeled & cubed
1 red onion, peeled & sliced into wedges
5 garlic cloves
3 tbsp extra virgin olive oil
¾ cup smooth ricotta
¼ cup (60ml) milk of choice
3 cups cooked chickpea pasta, or pasta of choice
¼ bunch basil, leaves picked
30g (1oz) parmesan, shaved
Preheat the oven to 180°C or 350°F.
Place the pumpkin, onion and garlic in a large casserole dish. Drizzle the extra virgin olive oil over the top and season generously with sea salt and black pepper. Toss to coat. Bake in the preheated oven for 30 minutes or until the pumpkin is cooked through and soft.
Remove the cooked onion from the pan and finely chop.
Peel the garlic cloves and mash together with the pumpkin, until smooth.
Add the onion back into the dish along with the ricotta and milk. Stir until incorporated.
Stir through the cooked chickpea pasta, or your pasta of choice.
Garnish with basil leaves and shaved parmesan.
To get it started, preheat the oven to 180C and place a quarter of a Kent pumpkin (peeled and cubed), a peeled, sliced red onion and five garlic cloves in a large casserole dish.
Top with three tablespoons of olive oil, season to your liking with sea salt and black pepper and toss to coat it all.
Bake the vegetables in the oven for 30 minutes until the pumpkin is soft and cooked through before removing the cooked onion wedges from the pan and finely chopping them up.
Next, peel the garlic cloves and mash them back in with the pumpkin in smooth before adding the onion back into the dish with 60mL of milk and 180mL of ricotta and stirring.
To finish stir through the cooked chickpea pasta, or your pasta of choice, and garnish with basil leaves and shaved parmesan.
‘Bookmark this recipe for when it’s the end of a busy day and you need something fast, nourishing and absolutely delicious,’ Jessica wrote.
Jessica has been sharing seasonal recipes with fans of late to keep them motivated to cook as the weather cools down, including teriyaki salmon parcels that can be made in less than 30 minutes.
Recipe: How to make Jessica Sepel’s Teriyaki Salmon Parcels
1 carrot, julienned
1 zucchini, julienned
300g salmon, boned
1 spring onion, finely sliced
1 ½ cup frozen edamame,
For the marinade:
3 tbsp tamari
1 tbsp Dijon mustard
2 tsp sesame oil
2 tsp honey
1cm knob ginger, peeled & grated
1 tbsp sesame seeds
Preheat the oven to 180°C or 350°F. Line a baking tray with baking paper.
To make the teriyaki marinade, combine all of the ingredients in a small bowl and whisk until smooth.
To prepare the salmon, tear off two pieces of baking paper and place them side-by-side on the prepared tray. Divide the carrot and zucchini pieces into two piles and then place them in the middle of each piece of baking paper. Place the salmon fillets on top and spoon the teriyaki marinade over the top. Sprinkle the spring onion over the top.
Take each corner of the pieces of paper and fold into the centre to form parcels, then seal them. Bake the fish in the oven for 12-15 minutes, or until the fillets are cooked to your liking. Remove from the oven and keep closed until ready to eat.
Whilst the salmon is baking, prepare the edamame as per the packet instructions.
Serve with the brown rice or noodles. Serves 2.
‘A meal the whole family will love,’ Jessica wrote, adding that the recipe serves two and is best served with brown rice or noodles.
Salmon is one of Jessica’s most highly recommended foods, with the nutritionist urging Australians to ensure a balanced array of macronutrients in their day-to-day diet with plenty of fibre, healthy fats, fruit and veg and complex carbs to prevent pesky sugar cravings.
She is also an advocate of the ’80/20 approach’ to diet, where she eats healthy nourishing wholefoods 80 per cent of the time and a little bit of what she loves the other 20.