VIDEO: Pasta Alle Vongole (Clams) Recipe
Pasta with clams may be one of my favorite meals.
As a voracious eater, it’s hard to choose favorites, but this dish is definitely a contender.
And it just so happens that shellfish, and clams in particular, are nutritional stars.
Specifically, they’re great sources of iron and vitamin B12 - both important to brain function.
In fact, just 3oz of clams will give you:
About 24 mg of iron
17 mcg of vitamin B12 (the recommended daily intake is 2.4 mcg)
22 grams of protein
And when this study looked at populations and their dietary patterns, it looks like those who get less vitamin B12 in their diet are more at risk of depression.
Interestingly, the jury is still out on supplementation.
That’s why focusing on food is likely the best strategy to make sure you’re getting the nutrients you need to support brain function.
I’m Dr. Antonella Aguilera-Ruiz, a virtual naturopathic doctor practicing in California, and nutrition is a big part of my practice.
That’s why, on this naturopathic blog, you’ll find all sorts of recipes to help you get the nutrients you need.
But despite being one of my favorites,
I recently realized we don’t have a recipe including clams here on the blog.
So that’s what we’re doing today.
Read on to find out more about the benefits of the nutrients you get from clams, a delicious recipe for pasta alle vongole, and a video to follow along with.
Let’s Take A Look At Vitamin B12
Above, we talked about how important it is to make sure you’re getting enough vitamin B12 through your diet.
That’s especially true when you consider the role of B12 in our physiology.
It plays an important role in neurotransmitter production, myelinating cells, and central nervous system function.
Also, there are specific groups who may be more at risk of deficiency or inadequacy.
First, older adults.
As you grow older, your ability to absorb vitamin B12 starts to diminish.
This is because your stomach acid absorbs it, and as you get older your stomach acid begins to decline.
As well, older adults are at greater risk for pernicious anemia, an autoimmune disorder that makes it more difficult to absorb vitamin B12.
If you have a gastrointestinal disease like Crohn’s disease, ulcerative colitis, or celiac disease, you’re also at greater risk for vitamin B12 deficiency.
These disorders can make it more difficult to absorb a number of nutrients from your diet, including vitamin B12.
Finally, vegetarians and vegans are at greater risk of vitamin B12 deficiency as well.
This is because when it comes to dietary sources of vitamin B12, most of them come from anima sources.
Vegetarians have a bit of an easier time – eggs, cheese, yogurt, and milk will provide small amounts of vitamin B12.
But for vegans, the only option (aside from B12 fortified foods) is tempeh.
Tempeh is made from fermented soy, and it has such trace amounts of vitamin B12 that you’d have a hard time eating enough of it to get your recommended daily value.
Back to the topic of this article – clams.
Clams offer the second highest amount of vitamin B12 per serving - number one is beef liver.
So, if you’re looking to get more vitamin B12 in your diet, clams are a great place to start.
Clams are also a good source of zinc, selenium, and omega-3 fatty acids, as well as iron and protein which we mentioned earlier.
The Environmental Impact Of Clam Farming
As eaters, we’re often considering how our food choices may impact the environment.
Many of my patients consider this too, so when building meal plans and providing naturopathic care, it’s an important factor to consider.
So before we get to the good stuff - actually cooking a delicious clam dish – let’s talk about clams and the environment.
The exciting thing with bivalves is that they might just be one of the best animal protein choices.
The organization Seafood Watch provides recommendations on seafood choices based on sustainability.
And they consider clams to be one of the most sustainable seafood options.
Meaning that clam farming employs best management practices with minimal negative environmental impact.
This is a huge topic and one in which I have interest, but am not an expert.
So, I’ve gathered some interesting reads on the subject for you to explore.
Finally, The Recipe
Now the fun stuff. Let’s cook! I filmed a video to walk you exactly through the process from start to finish.
When I filmed, we had the very last of the cherry tomatoes, but in December I’d skip them.
They’re a nice addition in summer and fall, but totally optional.
Pasta Alle Vongole
Serves 4
2.5-3 lbs. clams
1 lb. pasta
4 TBSP extra virgin olive oil
2-3 garlic cloves, chopped small
Juice of 1/2 lemon (or more, to taste)
1/2 cup dry white wine
Big handful of parsley, (about 1/3 cup), chopped
1 TBSP unsalted butter (optional)
200 grams (1 cup) cherry tomatoes (optional)
First step is to purge your clams. So, give them a quick scrub then put in cool salt water for an hour and let sit in the fridge. The water should be salty like the ocean and you can taste it before you gently drop in the clams. After the hour has passed, lift them out of the water and transfer to a dish or colander.
Don’t pour them out as the sediment and sand will have gone to the bottom of the bowl and you don’t want it in your final dish!
Discard any clams that are open.
Before cooking, open clams get discarded. After cooking, closed clams get discarded.
Heat your olive oil in a wide pan with a lid. When it’s warm, add the garlic and most of the parsley. Keep some parsley back for a garnish later. Once everything is very fragrant, but not burning add the clams, wine, and lemon juice. Cover and cook the clams until they’re open.
Discard any that remain closed.
Optionally, you can pick the meat from half of them.
Meanwhile, cook your pasta according to the box instructions. Just before it’s totally cooked, reserve some pasta water, then drain the pasta and transfer to the clam pot. Also, add in 1-2 TBS of the reserved pasta water* and the butter.
Bring back to a boil and mix well. If it looks dry, add in more pasta water. Remove from heat and let the pasta rest for 2-5 minutes. Taste for seasoning. Top with parsley and serve.
*I neglected to do this in the video, BUT I think adding in the pasta water gives you a glossier sauce, so do as I say, not as I did. Wink wink!
Book Your Appointment With Wild Lemon Health Today
Do you wonder whether you’re getting all the nutrients you need in your diet?
Have you noticed the signs of vitamin B12 or iron deficiency, and aren’t sure what to do about it?
If so, I’m here to help. You can book a free call to learn more about our approach to care below.
