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500g low whole grain conchiglie pasta (shells)

2 cups (500ml) Greek Yoghurt

4 Tbsp. (60ml) extra virgin olive oil

2 garlic cloves, finely chopped

300g frozen peas

1 tsp. dried chili flakes (optional)

100g pine nuts

200g feta, broken into chunks

Salt and freshly ground pepper to taste

2 avocados, cut into chunks

200g watercress


  1. Bring a large pot of salted water to the boil for the pasta
  2. Cook the pasta according to the instructions on the packet – al dente helps to keep the GL of the carbohydrates in pasta lower.
  3. While the pasta is cooking, make the source by blending the yoghurt, half the olive oil, the garlic and the peas in a food processor. Transfer to a large mixing bowl and set aside.
  4. Add the rest of the olive oil, chili flakes and pine nuts to a pan and fry until the nuts are golden and the oil is a deep red colour.
  5. Drain the cooked pasta and add the pasta slowly to the yoghurt and pea sauce so that the sauce doesn’t separate.
  6. Add the feta and season to taste.
  7. Finally, add the pine nuts and chili oil, avocado and watercress. Toss gently to coat and serve immediately.