Benefits of Anchovies for Menopause & Heart Health

Why Anchovies Are a Healthy Choice

When it comes to quick and nutritious meals, anchovies are often overlooked. Not only do they add a delicious salty flavour to dishes, but they also pack a punch of nutrients. They are rich in omega-3 fatty acids, which are great for heart health and may help reduce inflammation. If you're experiencing symptoms like depression or anxiety during menopause, adding anchovies to your diet could be beneficial.

Ingredients You'll Need

For this quick supper dish serving two, gather the following:

• 150g of spaghetti

• 4-5 anchovy fillets packed in olive oil

• 2 tablespoons of the anchovy oil (from the can)

• 2 cloves of garlic, minced

• 1 teaspoon of red pepper flakes (optional)

• 100g of cherry tomatoes, halved

• 1 tablespoon of capers, rinsed

• Salt and pepper, to taste

• Fresh basil leaves, for garnish

Cooking Instructions

This delicious anchovy pasta dish can be prepared in under 20 minutes, making it perfect for those busy weeknights! Here’s how to whip it up:

1. Start by boiling a pot of salted water. Cook the spaghetti according to the packet instructions until al dente, usually about 8-10 minutes.

2. While the pasta is cooking, heat the anchovy oil in a large pan over medium heat. Add the minced garlic and red pepper flakes, sautéing for about 1 minute or until fragrant.

3. Stir in the anchovy fillets, breaking them down with a wooden spoon until they dissolve into the oil.

4. Add the cherry tomatoes and capers to the pan, cooking until the tomatoes start to soften, about 3-4 minutes.

5. Once the spaghetti is cooked, reserve some of the pasta water and drain the rest. Add the drained pasta to the pan with the sauce, tossing everything together. If it seems too dry, add a touch of the reserved pasta water.

6. Season with salt and pepper to taste. Serve warm, garnished with fresh basil leaves.

This dish not only showcases the wonderful taste of anchovies but also helps you get your dose of calcium and phosphorus, important minerals for bone health. Enjoy your nutritious, quick supper!