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PASTA SALAD- Healthy 5 Minute Meal

Pasta salad is one of my favourites, it is easy to make a meal.

You can prepare this meal whenever you want to eat something nutritious, filling but yet easy and fast.

I enjoy eating salads a lot, vegetables and fruits are a very important part of my diet.

You can always add to your salad some special additions like- quinoa, pasta, lentils, apples, nuts…

In that way, you can get a whole meal, with the right balance of proteins, carbs and healthy fats combined with the richness of vitamins, minerals and fibres from the salad.


 Easy, delicious and balanced!

you get everything in one bowl of Happiness 🙂

I hope you will like it as well!

My Italian Pasta Salad 

Italian pasta salad

Here are some Highlights of the Health benefits:

  • Tomatoes

    are widely known for their outstanding antioxidant content, including, lycopene.
    Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health.
    Intake of tomatoes has long been linked to heart health.

    Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides.
    In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood – a factor that is especially important in lowering the risk of heart problems like atherosclerosis.  (1)

  • Shiitake 

    mushrooms have been used medicinally by the Chinese for more than 6,000 years. 
    Shiitake mushrooms appear able to enhance immune function in both directions, giving it a boost when needed, and cutting back on its activity when needed.
    Shiitake mushrooms are rich in B vitamins, minerals, vitamin D (in the D2 form) and dietary fibre (2).

  • Basil

    Research studies on Basil have shown unique health-protecting effects in two basic areas: basil’s flavonoids and volatile oils.
    Basil has an excellent source of vitamin K and manganese, a very good source of copper and vitamin C, and a good source of calcium, iron, folate and omega-3 fatty acids. (3)

  • Pasta

    has a low GI because of the physical entrapment of ungelatinized starch granules in a sponge-like network of protein (gluten) molecules in the pasta dough. Pasta is unique in this regard.
    As a result, pasta of any shape and size have a fairly low GI (30 to 60).

Pasta should be cooked al dente (‘firm to the bite’).
And this is the best way to eat pasta – it’s not meant to be soft.

It should be slightly firm and offer some resistance when you are chewing it.
Overcooking boosts the GI.

Remember while al dente pasta is a low GI choice, eating too much will have a marked effect on your blood glucose.

choose wholewheat pasta for a healthier option.

Bon Appétit

Another option is to add walnuts or almond instead of the cheese 🙂
Whole Wheat pasta salad with tomato, basil, peas and garlic
Whole Wheat pasta salad with tomato, basil, peas and garlic

Pazit Azoulay

Pazit Azoulay is a certified naturopath based in London, member of the following regulatory bodies: NNA, CNHC and GNC.
Paz By Nature ltd website is a health & wellness blog aimed to provide inspiration, healthy recipes and information about natural remedies.

Find me on: Instagram | Facebook


  1. Naomi
    March 30, 2017 / 22:48

    Like to taste it after Pessah. Pasta – Mushrooms – Cheese – Basil …. YUMMMYYY

    • pazit
      May 2, 2017 / 22:08

      Thanks! Hope you tried it 🙂

  2. Laura
    April 30, 2017 / 03:40

    Meraviglioso! Grazie!

  3. Matthew
    May 17, 2017 / 07:35

    After exploring a few of the blog posts on your website, I truly like your
    way of writing a blog. I book marked it to my bookmark webpage list and
    will be checking back in the near future.

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