pasta
Healthy Foods & Recipes ~ Pasta
Four Healthy Reasons to Include Pasta in Your Diet
- 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. - 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. - 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. - 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.
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
- Cook the Pasta: Cook pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining.
- 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.
- Combine Ingredients: Stir in Kalamata olives, baby spinach, oregano, salt, and pepper. Cook for 2-3 minutes until the spinach wilts.
- 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.
- Finish with Lemon and Feta: Drizzle lemon juice over the pasta, sprinkle with feta cheese (if using), and mix gently.
- Serve and Garnish: Serve hot, garnished with fresh basil leaves.
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
3 Ways You Can Enjoy Pasta Without All the Carbs
Enjoying pasta with fewer carbs aligns with your preference for healthy eating, which is mostly plant-based. Here are three ways to enjoy pasta with lower carb options:
- Zucchini Noodles (Zoodles): Replace traditional pasta with zucchini noodles. You can use a spiralizer to make long, pasta-like strands of zucchini. Sauté them lightly in olive oil and season with your favorite pasta sauce and toppings.
- Spaghetti Squash: Roast spaghetti squash in the oven until the flesh can be easily shredded into spaghetti-like strands with a fork. Top it with your favorite tomato sauce, herbs, and perhaps some plant-based meatballs or grilled vegetables.
- Shirataki Noodles: These are low-carb, low-calorie noodles made from konjac yam. They are virtually carb-free and can be used as a pasta substitute. Rinse them well, then stir-fry or boil them, and add your favorite sauce and toppings.
