Advertising

Powered by Pasta: 5 Delicious, Simple, and Veggie Packed Pasta Dishes

Advertising
Powered by Pasta: 5 Delicious, Simple, and Veggie Packed Pasta Dishes

Pasta, one of my favorite carbohydrates. And that is saying something since I am a HUGE carb lover. A true gift from the Mediterranean, pasta is made from just two simple ingredients—durum wheat and water. Pasta can be the perfect foundation for a nutritious and balanced meal. Need some proof? A study published in the New England Journal of Medicine found that placing individuals on a low-carbohydrate diet (35%) did not result in greater weight loss than those on a high-carbohydrate diet (65%). These findings were followed up in the 2010 Dietary Guidelines Advisory Committee and confirmed by the 2015 DGAC Report that there is “strong and consistent evidence that when calorie intake is controlled, macronutrient proportion of the diet is not related to losing weight”.

Now that we’ve gotten past the pasta-phobia, let’s talk about why pasta is such a nutritious food. Carbohydrates are one of three basic macronutrients (fat and protein are the other two) that provide our bodies with energy. Carbohydrates are the main energy source for the body and can be described as simple or complex carbohydrates. Complex carbohydrates, like pasta, are digested more slowly than simple carbohydrates, so they can provide our bodies with energy more gradually after a meal and help us feel satisfied longer.

Pasta has other healthful components such as fiber and protein. Fiber (think  whole wheat pasta!) can help reduce your risk certain health conditions like coronary heart disease, colorectal cancer, type 2 diabetes and obesity. Protein (some varieties are protein fortified) helps build muscle and feel full longer. In addition to protein, pasta can also be fortified with a variety of ingredients such as heart-healthy fats (think omega 3s!) and folic acid, an important B vitamin, especially during pregnancy.

Advertising

If you are looking to i your veggie intake, never fear. There’s a pasta for you, too. Some pastas are made with vegetable flour and provide one FULL serving of vegetables per 3.5 oz portion. This leads me to this main focus of this article: veggies and pasta. The two complement each other nicely and can serve as the foundation for nutritious side dishes and entrees. Read on for some tasty, veggie-centered pasta recipes!

1. A Twist on the Old Classic

stuffedtomatoes5-683x1024

    This creative take of combining tomatoes with pasta, Dinner at the Zoo, stuffs hollowed out tomatoes with spaghetti, cheese, and herbs. You heard me right, a tomato stuffed with a delicious concoction of pasta, gooey cheese, and flavorful herbs! This recipe is ripe with lycopene, a class of antioxidants that has been shown to promote heart health.

    Advertising

    2. Lighten up with the ‘cado

    Avocado Pasta

      Don’t give up the creaminess that comes from an Alfredo or cream sauce. Instead, substitute the cream or half and half with avocado! While it may sound a little different, do your heart a favor and give it a shot. Avocado is full of heart-healthy monounsaturated fatty acids which can help lower your cholesterol. This simple creamy avocado spaghetti with zucchini can be ready in under 30 minutes. Give it a try the next time you are craving a creamy pasta dish.

      3. Amp up with some protein

      Advertising

      Lemon Pesto

        Did you know that veggies have protein?! Edamame (aka soybeans) and nuts are great sources of protein that will help build lean muscle and make you feel fuller for longer.  This lemony pasta with edamame, almonds, and spinach is a great example of a veggie-centered pasta dish that is pumped up with protein.

        4. Pair with pesto

        Walnut Pesto

          Traditionally, the main nut used in pesto is pine nuts. This walnut pesto penne recipe swaps out pine nuts for walnuts for a new take on tradition and incorporates differently-shaped pasta! Importantly, nuts are high in unsaturated fats (such as omega 3’s) and low in saturated fats. Eating 1.5 ounces per day of most nuts, for example walnuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

          Advertising

          5. No-bake lasagna

          No Bake Lasagna

            I know that in the summer, the last thing I want to do is crank on the oven to make dinner. Enter the cold, no-bake lasagna! This recipe is bursting with a medley of vegetables, delicious pesto, and yummy cheese. Bonus—you don’t even have to pop it in the oven. The option to serve this dish cold makes it a great option for outdoor summer get-togethers.

            These delicious recipes are more than enough reason to get me to have pasta for dinner tonight. Never mind the fact that pasta is a central ingredient of the healthful Mediterranean Diet, which multiple studies have shown  can significantly reduce the risk of heart attack and stroke. So get creative, vary your veggies and add new pasta dishes to your culinary repertoire. Eating well doesn’t have to be Greek to you!

            Advertising

            More by this author

            5 Things That Will Happen When You Eat Oatmeal This Is What Will Happen When You Eat Avocados Every Day Calorie Confusion: How Much Is Needed During Pregnancy? Go with Your Gut: The Science Behind Your Gut Bacteria Red Meat for Health: A Recent WHO/IARC Ruling

            Trending in Food and Drink

            1 11 Surprising Benefits Of Coffee That Make It More Irresistible 2 What Can Coffee Do to Your Health (And How to Make the Most Out Of It) 3 Why Doesn’t Coffee Work For Me? Science Says You Should Try Coffee Nap Too 4 6 Reasons Why French Press Makes the Best Coffee 5 20 Delightful Tea And Coffee Recipes You Should Try At Least Once

            Read Next

            Advertising
            Advertising

            Last Updated on November 22, 2021

            Thanksgiving: It’s About The Simple Things

            Advertising
            Thanksgiving: It’s About The Simple Things

            Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

            During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

            But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

            Advertising

            Simplify

            I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

            Absolutely.

            And with all that stuff comes the burden and the weight of it on your back.

            Advertising

            If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

            • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
            • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
            • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

            Be Mindful

            You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

            Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

            Advertising

            Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

            Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

            Reflect

            As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

            Advertising

            Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

            But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

            So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

            Advertising

            Featured photo credit: Libby Penner via unsplash.com

            Read Next