A diet rich in vegetables and fruits, protein foods, and whole grains is important for a healthy immune system at any time, but especially now, says Paolo Vasapolli.

The University’s executive chef, he has put together some recipes using everyday pantry staples to share with UWindsor faculty and staff. Today’s dish, pasta with avocado sauce, serves four and takes about 30 minutes to prepare.

Ingredients

• 3-4 ripe avocados
• 1/4 cup of extra virgin olive oil
• 3 tbsp. chopped fresh parsley (optional)
• 2 cloves garlic, minced
• Half of a fresh lemon
• Salt and pepper to taste
• 300-400 grams of pasta
• Drizzle of truffle oil (optional)
• Fresh parmesan cheese at the end (omit to make recipe vegan)

Instructions

1. Bring a large pot of salted water to a boil.
2. Meanwhile cut the avocados in half. Pit and mash avocados into a bowl until smooth not chunky. It should resemble a sauce.
3. Add minced garlic, juice of ½ lemon, and  ¼ cup olive oil.
4. Add salt and freshly ground black pepper to taste.
5. Add ½ cup chopped parsley, if using.
6. Cook the pasta according to package instructions.
7. Drain the pasta, reserving about 1 cup of the pasta water.
8. Add avocado sauce to the drained pasta and mix all together. Add a little bit of the reserved pasta water to coat.
9. Add the parmesan cheese and drizzle with truffle oil, if using, and serve.

Vasapolli notes that the addition of a protein such as shrimp or chicken makes it a one-dish meal.

Find more recipes — as well as a place to submit your own — on the Healthy Eating website.