Malfatti with an aromatic tomato sauce

Hero ingredient: Spinach

Serves 6

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 321 g

Sodium

446 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

122 mg
33% (high in)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

349 mg
44% (high in)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

930 mg
47% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Spinach

Developed by

Ingredients

Aromatic tomato sauce

  • 1 tbsp olive or avocado oil
  • 1 large onion, finely chopped
  • 1 clove of garlic, crushed
  • 1 medium red pepper, seeded and diced
  • 200 g cherry tomatoes, halved or quartered
  • 1 small red chilli, whole (optional)
  • 1 x 410 g tin chopped tomatoes
  • 1 x 50 g sachet tomato paste
  • 1 tbsp balsamic vinegar
  • 2-3 tbsp chopped fresh herbs of your choice, like basil or Italian parsley

Malfatti (makes about 24-30)

  • 400 g baby spinach
  • 2 tsp olive or avocado oil
  • 2-3 spring onions, finely chopped
  • ½ cup parmesan or pecorino cheese, grated
  • 250 g chunky ricotta, drained and coarsely crumbled
  • ⅓ cup cake flour
  • 1 large egg, beaten
  • ½ tsp ground nutmeg or more to taste
  • finely grated rind of 1 lemon
  • black pepper to taste

To serve

  • ⅓ cup (50 g) flaked almonds or chopped cashews, toasted
  • more fresh basil or Italian parsley to serve

Method

Tomato sauce

  1. Heat a large frying pan over a medium temperature. Add the oil and sauté the onion, garlic and pepper until aromatic.
  2. Stir in cherry tomatoes and chilli, if using, and sauté for a few minutes. Stir in the remaining ingredients.
  3. Bring to a boil, reduce the heat and simmer without a lid for 15-20 minutes until the sauce has thickened. Stir from time to time.

Malfatti

  1. Meanwhile, place the spinach in a large glass bowl and just cover with boiling water. Stir through and drain immediately. Rinse in ice cold water to stop the cooking process.
  2. Drain the spinach well and squeeze any excess water out. Chop spinach.
  3. Heat a large frying pan over a medium temperature. Add the oil and sauté the spring onions until slightly softened.
  4. Add the cooked spinach to the spring onions and sauté for a few minutes, to make sure that any excess water evaporates. Do not overcook the spinach – it should still be bright green in colour. Allow to cool slightly.
  5. Remove from the heat and spoon into a large mixing bowl. Keep a few tablespoonfuls of parmesan or pecorino cheese aside for serving. Add the rest of the cheese with remaining malfatti ingredients to the bowl and mix well.
  6. Bring a large pot of water to the boil; no salt is needed.
  7. Using two tablespoons, shape the spinach mixture into oval shapes and place on a lined baking tray or plate. These don’t need to be perfectly shaped. You should make about 24-30 malfatti. Don’t make them too big.
  8. Spoon 6-8 malfatti at a time into the rapidly boiling water. Allow to cook for 2 minutes, until they float to the top. Remove with a slotted spoon, drain the excess water and place on paper towel. Spoon in a single layer into a shallow dish and keep warm. Repeat with the remaining malfatti.

To serve

Divide the sauce between four bowls and top with 5-6 malfatti. Sprinkle with reserved cheese and garnish with toasted nuts and herbs. Alternatively, place the malfatti in the frying pan with the sauce to reheat.

You can impact your health through simple lifestyle changes.

Sign up for two exclusive newsletters a year to keep you on track!

We are legally bound not to share your personal details and we will not send you promotional material. Let us support you on your journey to better health.

"*" indicates required fields

Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low