Creamy Asparagus and Pancetta Farfalle


The rich invest in time. The poor invest in Money”Warren Buffet

This creamy Asparagus and Pancetta Farfalle is an absolutely delicious dish to have as a your pre-training or pre match meal.

Just because there is a lack of meat in this dish or in some meals that are perfectly adequate for pre- strenuous exercise or matches, some might ask; how are you able to get your sufficient protein or carb load from this required to be at your best and at your optimum form?

Well, this is because, Athletes should calculate the amount of Carbohydrate and Protein that they require according to their body weight by using a simple formula;

Carbs Caluclator; Your Body Weight X 10/12g= The range of Carbs that you need. For instance my body weight is 54.3 kg meaning that my Daily Carbs requirement to perform at my best is 543-651.6g Carbs a day to perform at my best.

Protein Calculator; Your body weight X 1.2/1.4= The range of Protein that you need.

For instance my mine would be 65.16- 76.02g Protein a day.

What this means is that even without a lot of meat, you can still gain sufficient enough protein in your diet. No matter how hard we train, we only need to eat the amount of protein according to that calculated by our body weight otherwise the excess will be turned in to fat and put on in fat mass.

Asparagus is a very good source of Iron, 1.1mg in a 125g serving to be precise, which is a healthy dose of iron, not to mention the vital vitamins and minerals that it gives our bodies.

The protein level of Pasta’s is anywhere from 7-8g of Protein, whilst Eggs are also a good source of protein with 7-8g of protein in a single egg.

This dish contains half of my own personal daily protein requirement for me to function at my peak. Some of these theories that the more you train the more you need to increase your protein intake is a bit misleading.

And it is also possible to gain sufficient enough protein and fuel from a diet that consists of very little or no meat, contrary to what some myths might be.


175g Farfalle ( 320 Calories, 2g Fat, 68g Carbs, 8g Protein)

125g Asparagus, finely chopped ( 22 Calories, 0g Fat, 4g Carbs, 2g Protein)

125g Diced Pancetta ( 181 Calories, 15g Fat, 1g Carbs, 12g Protein)

2 Eggs ( 134 Calories, 10g Fat, 2g Carbs, 14g Protein)

100ml Single Cream ( 120 Calories, 10g Fat, 5g Carbs, 4g Protein)


1) Bring a saucepan of water to the boil and then season with salt.

2) Add the Farfalle and cook on a medium heat for 8-10 minutes.

3) Meanwhile, Fry the asparagus in a tablespoon of olive oil for approximately 4 minutes on a medium to high heat.

4) Set the asparagus aside in a bowl ready but saving the oil. Fry the Pancetta in the leftover oil until it has a nice dark red colour but not burning.

5) Turn the heat off. Stir the 2 eggs and the 100ml of single cream together to create the sauce.

6) Drain The Farfalle And Put back in to the saucepan.

7) Pour the sauce over the Farfalle and stir thoroughly until all the pasta is well covered in the sauce.

8) Add the Asparagus and Pancetta and mix and stir well again.

9) Serve on to main plates or in to Pasta bowls and garnish with parmegianno cheese.

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