Perfect pasta for menopause: Spinach and mushroom carbonara
A nutritious and easy to prepare pasta dish that may also lift your menopause mood.
Spinach is our Hot Flush go-to-green, getting your fill may result in a happier disposition as it contains tryptophan an amino acid that plays a big role in manufacturing serotonin, a neurotransmitter that affects your mood, sleep and appetite.
Mushrooms are a great source of zinc. Deficiency in this nutrient is linked to low levels of testosterone, a hormone that women lose as they enter perimenopause.
The omega-3 in pine nuts is not only good for your heart, it may also positively impact your levels of serotonin.
Prep time: 5 minutes
Cook time: 10 minutes
- 300g whole wheat pasta
- 1tbsp olive oil
- knob of butter
- 250g chestnut mushroom, sliced
- 1 clove of garlic
- 240g spinach leaves
- Freshly grated nutmeg
- 3 large free range eggs
- 100ml crème fraiche
- 50g grated parmesan
- 3tbsp pine nuts, toasted
- Sea salt and freshly ground pepper
- Cook the pasta in a large saucepan of boiling salted water according to packet instructions or until al dente.
- While the pasta cooks, heat a large non-stick frying pan, add the butter and oil and garlic, next add the mushrooms and sauté for 3-4 mins or until the mushrooms are golden. Stir in the spinach and stir until the leaves are just wilted. Remove from the heat and season well with salt and pepper.
- Beat the eggs with the crème fraiche, half the parmesan, nutmeg and season with salt and pepper.
- Drain the pasta, reserving a little of the water, return the pasta to the pan, stir in the egg mixture and a little of the reserved water. Stir well – the mixture will thicken as the heat from the pasta cooks it. Stir in the mushroom and spinach and pine nuts (leave a few to serve). Divide between bowls and sprinkle with parmesan and a few extra pine nuts.