Healthy Foods & Recipes ~ Pasta

Four Healthy Reasons to Include Pasta in Your Diet

1. Good Source of Energy
   Pasta is rich in complex carbohydrates, providing a slow and sustained release of energy, making it an excellent choice for active individuals or anyone needing a steady energy supply throughout the day.
2. Low in Fat
   Pasta is naturally low in fat, making it a heart-healthy base for meals when paired with lean proteins, healthy fats, and plenty of vegetables.
3. Versatile Nutritional Base
   Pasta serves as a perfect canvas to incorporate nutrient-rich ingredients like leafy greens, tomatoes, garlic, olive oil, and lean protein, enhancing its overall nutritional profile.
4. Gluten-Free and Whole-Grain Options
   With the availability of whole-grain and gluten-free varieties, pasta can cater to various dietary needs while providing extra fiber, essential vitamins, and minerals.

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Healthy and Easy Recipe: Mediterranean Veggie Pasta

Ingredients (Serves 4)

• 8 ounces of whole-grain or gluten-free pasta (e.g., penne or spaghetti)
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 medium zucchini, diced
• 1/2 cup Kalamata olives, pitted and sliced
• 2 cups baby spinach
• 1 teaspoon dried oregano
• Salt and black pepper, to taste
• Juice of 1/2 lemon
• 1/4 cup crumbled feta cheese (optional)
• Fresh basil leaves, for garnish

Instructions

1. Cook the Pasta: Cook pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add garlic and sauté for 1 minute until fragrant. Add cherry tomatoes and zucchini, and cook for 5-7 minutes until softened.
3. Combine Ingredients: Stir in Kalamata olives, baby spinach, oregano, salt, and pepper. Cook for 2-3 minutes until the spinach wilts.
4. Mix Pasta and Sauce: Add the cooked pasta to the skillet. Toss everything together, adding a splash of reserved pasta water to loosen the sauce if needed.
5. Finish with Lemon and Feta: Drizzle lemon juice over the pasta, sprinkle with feta cheese (if using), and mix gently.
6. Serve and Garnish: Serve hot, garnished with fresh basil leaves.

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This Mediterranean Veggie Pasta is a quick, nutritious, and flavorful meal that celebrates the health benefits of pasta while incorporating fresh, wholesome ingredients!

Source: ChatGPT