Spaghetti de Farina Integrale con Pomodoro e Spinaci

Spaghetti de Farina Integrale con Pomodoro e Spinaci



INGREDIENTS to serve 4:

  • 400g Wholemeal Spaghetti
  • 4lt water, preferably filtered
  • 4tblsp Olive Oil, preferably Extra Virgin
  • ½ tsp Black Pepper
  • 4 large tomatoes, preferably Organic
  • Pinch Sea Salt
  • 4 Garlic cloves, preferably Organic
  • 200g Baby Spinach, preferably Organic
  • ½ cup flat leaf Parsley, preferably Organic
  • 4tblsp Goats Ricotta
  • Shaved Grana Padano Parmesan



  1. Place the water in a large pot and bring to the boil over a high heat. Once boiling, add the pasta and bring back to the boil. The pasta should be checked after 10 minutes of boiling and then every 3 minutes until it is cooked al dente.
  2. In the mean time, cut the tomatoes into large cubes, the garlic into slices and roughly rip the spinach and parsley.
  3. Add the olive oil and freshly milled black pepper to a large frying pan over a medium heat. Once the oil is heated, add the diced tomato.
  4. As the tomato begins to dissolve, add the garlic and sea salt and toss for a further 2 minutes.
  5. Turn the heat off and add the spinach and parsley. Stir them in until they soften.
  6. When the pasta is done, drain well and add to the pan containing the sauce. Toss through and divide into 4 serving bowls.
  7. Sprinkle with goat’s ricotta and finish with shaved parmesan.


This dish is something that I think a lot of people will enjoy. It is simple to make and packed with goodness. My children love it and when it is the end of a busy day I find this dish to be quick, easy and satisfying to the whole family.


  • Salty and sweet flavour
  • Tonifies the kidneys
  • Copper: among other things it helps the distribution of iron, the normal functioning of the immune system and the nourishment of the bones, blood vessels and nerves
  • Carbohydrate: producing slow burning energy
  • Fibre: helping maintain healthy bowel function
  • Protein: providing the building blocks for all body cells
  • Vitamin A: a powerful antioxidant that supports the immune system and nourishes skin and mucous membranes
  • Vitamin E: also a powerful antioxidant and it nourishes the nervous system


  • Increases HDL cholesterols which are associated with low levels of cardiovascular disease
  • Vitamin F, an essential fatty acid, helps the nourishment of skin, nails and hair providing relief for dermatitis and eczema
  • Vitamin F is also associated with supporting healing of nerve cells
  • Vitamin A, E and several B vitamins
  • Good source of zinc, copper, iron, calcium, magnesium and phosphorus


  • Pungent and very hot flavour
  • Warming, specific to the abdomen
  • Diaphoretic
  • Contains chromium, zinc and selenium


  • Very cooling
  • Sweet and sour flavour
  • Tonifies the stomach
  • Cleanses the liver
  • Relieves dryness and thirst
  • Alkalising to the blood
  • Rich in lycopene, a carotenoid renowned for reducing the risk of the development various types cancers
  • High in vitamin C, a powerful anti-oxidant and essential in the absorption of several minerals
  • Also contain vitamins A and B


  • Pungent
  • High in allicin, an antibiotic and antifungal
  • Involved in deactivating carcinogens
  • Contains ajoene, a natural blood thinner that decreases the occurrence of blood clots
  • Loosens and moves lung congestion
  • Boosts the immune system
  • Lowers cholesterol, especially LDL cholesterol


  • Cooling
  • Sweet flavour
  • Contains iron and zinc
  • Good source of vitamin C and folic acid, both of which support the immune system
  • Very high in antioxidants that protect against heart disease and cancer
  • Chlorophyll in large amounts could also be attributed to anticancer properties
  • Specific to the lungs


  • Slightly warming
  • Pungent, bitter and salty flavour
  • Coumarins, which prevent blood clotting and cancer formation
  • Antioxidants, which prevent cancers and lower cholesterol
  • High in vitamin C, which supports immune function
  • Contains chlorophyll, calcium, sodium, magnesium and iron
  • Specific to kidneys


  • Rich in minerals and vitamins
  • Sweet and sour flavour
  • Contains digestive enzymes


  • Made with sheep milk
  • Sweet and sour flavour
  • Good source of protein, calcium and vitamin A



If we are to look at the energetics of this dish, each of the 5 tastes is represented and there is a balance in its thermal nature. It also brings a variety of vitamins and minerals.


The immune system will benefit from this meal due to the high content of vitamin C and copper which offer general nourish and support. Allicin, found in high amounts in garlic, has proven antibiotic and antifungal functions. The diaphoretic action of the black pepper will also assist the immune system.


The olive oil increases HDL cholesterol and garlic decreases LDL cholesterol, so together with the overall content of antioxidants present, they provide a balance to the cholesterol found in the body, which decreases the chances of developing atherosclerosis. Ajoene, a phytochemical found in garlic, is attributed to the thinning of blood, which adds to this function. Parsley contains coumarins which prevent blood clotting.


Digestive enzymes present in the goat’s ricotta cheese ensure that the entire meal is being digested properly. The high fibre content of whole wheat is proven to increase bowel health. This along with the warming affect of black pepper and the mildly laxative affect of olive oil ensures that the gastrointestinal tract is working at an optimal level.



Vitamin E, found in the whole wheat pasta as well as the olive oil, nourishes nerve cells. Vitamin F is associated with the healing of nerve cells.


Vitamin A and F nourish the skin, hair and mucous membranes.


The anticancer properties of this entire dish are quite high, with many contributing substances such as carotenoids, antioxidants and coumarins. Garlic has phytochemicals that deactivate carcinogenic substances before they even have the chance to form cancers.

Generally, this meal will tone the kidneys and stomach, cleans the liver and lungs and nourish many systems.



The pasta is cooked fairly well. This ensures the digestive system doesn’t have a hard time breaking it down as grains need to use a lot of energy in order to be properly digested.

When the sauce is prepared, the total time it is exposed to heat may only be about 5 minutes. This ensures the vital yet volatile nutrients found in olive oil, tomatoes and garlic are not lost. The use of the heat stored in the pan is enough to cook the spinach and to disperse the flavour of the parsley without needing to keep the stove-top on. This short cooking time leaves the dish looking and tasting fresh and light, which is a must when using whole wheat pasta.

I don’t like to heat the cheese at all but add it as it is being served. This prevents the fats from the cheeses oxidising and doesn’t deactivate the beneficial enzymes that they harbour.


Overall, I would recommend this meal to anyone as it is nourishing and flavoursome. If someone is coming out of sickness or feeling a little under the weather, it will suffice as a general tonic. For children who are fussy eaters, this meal contains a high content of a number of nutrients and will be of great benefit to them. Those who have long-term disease or sickness and need to regain strength and vitality, this meal will make an excellent addition to a weekly eating regime.


Happy Eating!!

Alison xx

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