In a Garlic and Basil Cream Sauce

Ingredients (Serves 2–3):

• 200g pasta (fettuccine, penne, or linguine)

• 1 tbsp olive oil

• 3 cloves garlic, minced

• 1 small onion, finely chopped

• 150g mushrooms, sliced (cremini or button mushrooms work great)

• 1/3 cup sun-dried tomatoes, sliced (in oil or rehydrated)

• 1 cup plant-based or dairy heavy cream

• 1/2 cup vegetable broth

• 1/4 tsp chili flakes (optional)

• 1/4 cup grated parmesan or nutritional yeast (optional)

• A handful of fresh basil leaves, chopped

• Salt & black pepper to taste

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Instructions:

1. Cook the pasta in salted boiling water until al dente. Drain and reserve ½ cup of pasta water.

2. In a large skillet, heat olive oil over medium heat. Add the garlic and onion, sauté for 2–3 minutes until fragrant.

3. Add the mushrooms and cook for 5–6 minutes until they release moisture and turn golden.

4. Stir in sun-dried tomatoes and cook for another 2 minutes.

5. Add cream and broth, stir gently. Let simmer for 5 minutes until slightly thickened.

6. Season with chili flakes, salt, and pepper.

7. Toss in the cooked pasta and a splash of reserved pasta water. Stir to coat.

8. Add basil and optional parmesan or nutritional yeast for flavor.

9. Serve warm with extra basil and a drizzle of olive oil if desired.

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🌿 Health Benefits:

• Sun-dried Tomatoes: Rich in lycopene (antioxidant), vitamin C, and potassium. Supports heart health and reduces inflammation.

• Mushrooms: Boost immunity, provide vitamin D, B-vitamins, and contain anti-cancer properties.

• Garlic: Known for antimicrobial effects, reduces blood pressure and supports heart health.

• Basil: Contains antioxidants like eugenol and supports digestion and anti-inflammatory responses.

• Olive Oil: Heart-healthy fats that reduce inflammation and improve cholesterol levels.

• Plant-based cream (if used): A lighter, lactose-free alternative rich in unsaturated fats.

• Whole grain or legume-based pasta (optional): Adds fiber and helps stabilize blood sugar.

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✅ Why You’ll Love It:

• Creamy, flavorful, and satisfying without being heavy.

• Balanced with healthy fats, fiber, and plant-based nutrients.

• Can be made vegan or gluten-free with simple swaps.