For all the pasta lovers: you can have your noodles and eat them too!
When it comes to weight loss, pasta gets a bad rep as carbs. But pasta can be part of a healthy diet if you dish them up the right way (and in moderation), especially if you’re looking for sustainability.
Whether you’re trying to lose weight, feel healthier, or just want to reinvent your pasta bowl with better ingredients, here are five tips for making healthy pasta dishes.
Pack On the Ingredients
The great thing about pasta is its versatility. Balancing your dish with adequate protein, some vegetables for fiber and nutrients, and healthy fats is good for maintaining stable blood sugar levels. The balance of these components will make your pasta dishes more nutrient-dense and satisfying. Make sure you have plenty of veggies on your plate as well, that should be the majority of your meal, not the pasta.
Try Pasta Substitutions
There are many varieties of pasta available these days. If you’re looking to increase the nutritional value of your meal, try wholewheat pasta. It contains the bran and germ of the grain, leaving it high in fiber with more vitamins and minerals. However, there’s more to pasta than just white and wholewheat. You can choose from lentils, chickpeas, white beans, to spiralized veggies for plant-based alternatives. There are many tasty gluten-free versions available, too.
Add Cheese in Moderation
There are healthier ways to sprinkle cheese for extra flavor to your pasta without feeling guilty. Switch from full cream milk mozzarella to part-skim, or from regular Parmesan cheese to fat-free to cut back on calories and saturated fats. Alternatively, you can replace alfredo sauces with cashew cream sauces for something healthier (yet still creamy). Nutritional yeast is also a great substitute.
Make Your Own Red Sauce
Creamy white sauces may be delicious, but if you’re being mindful of healthy choices when choosing recipes, aim for one with a red sauce. Try to make your own at home. They can be quite simple to make. Some supermarket sauces may contain unhealthy additives and stabilizers, while others may have high sodium or fat content and added sugars.
Spice it Up
Spices and chilies also add great depth of flavor and are particularly suited to pasta dishes. What’s more, they do so without adding any fat or calories.
[RECIPE] CHILI MAC
Ingredients (choose organic where possible):
- 1 pound gluten-free macaroni noodles (prepared to package directions)
- 5 15-ounce BPA-free cans organic vegetarian chili (soy-free)
- 3 cups shredded cheddar cheese OR vegan cheese
- Frank’s Red Hot sauce (optional)
For an omnivore option, substitute the vegetarian chili with organic meat chili or make your own.
Directions:
- Cook the pasta according to the instructions on the package.
- Add cooked pasta, chili, and cheese to a large pot over medium heat.
- Cook, stirring occasionally, for 8 minutes or until heated through.
- Serve in bowls with a dash of hot sauce if desired. Serve salad on the side.
To Your Health,
Patti
