Updated on May 13th, 2020
Change our eating habits and we can change our world. With every small bit of change, there’s large and huge, but healthy results. They come in forms of eating healthy dishes. Some of those healthy dishes contain classic penne, rotini, or angel hair pasta. In fact, the simple ingredient in most kitchen pantries is pasta that can add a tremendous amount of change to your food diet.
Combination with healthy pasta recipes
Creating recipes with pasta is one of the most healthier ways to promote healthy foods from your kitchen. Additionally, since you know that there’s a multitude of pasta types, you can’t go wrong making healthy pasta recipes. Besides serving versatile pastas with various other ingredients such as cheeses, nuts, veggies, even fruits, you’ll be glad to know that pasta is fulfilling making your appetite satisfied with every last spoon or forkful.
Types of pasta
Since there are more than a dozen kinds of pastas, here’s a list you can skim through to see what types of pasta you can include in your healthy pasta recipes.
- – Angel Hair (very fine, delicate strands)…3-5 min.
- – Elbow Macaroni (C-shaped tubes and short)…6-8 min.
- – Farfalle (bow ties)…10-12 min.
- – Fettuccine (flat egg noodles, 1/4 ” wide)…10-12 min.
- – Fusilli or Rotini (spirals, 1 1/2″ long)…8-10min.
- – Jumbo Shells (large shell shapes, exterior ridged with big ‘open cavity’)…10-12 min.
- – Linguine (flat noodles, 1/8 ” wide)…10-12 min.
- – Orecchielong (flat, long noodles, 5/8″)…7-10 min.
- – Penne (small tubes 2-4″ cut diagonal, with or without ridges)…10-12 min.
- – Rigatoni (tubes 1 1/4″ long – 3/4″ diameter, with ridges)…11-13 min.
- – Shells (small shell shapes, similar to Jumbo shells)…10-12 min.
- – Spaghetti (thin, round strands, 10″ long)…9-11 min.
- – Ziti (medium width tubes, 2″ or more long)…10-12 min.
- – Orzo (rice shaped pasta)…9-11min.
- – Pappardelle (flat, long noodles, 5/8″…7-10 min.
With the nutritional value it has, such as carbohydrates and fiber, the two common nutrients that pasta contains, it’s a top ingredient in healthy pasta dishes. There’s dozens of healthy pasta dishes which are waiting to be created in the kitchen, but for now, we’ll look at three savory ones.
Spinach Pesto Pasta
- 1 2/3 c. firmly packed, fresh spinach leaves
- 3/4 c. picante sauce
- 2/3 c. grated Parmesan chees
- 1/2 c. coarsely chopped pecans
- 1/3 c. olive oil
- 1 clove minced garlic
- 1 lb. cooked pasta
In the food processor’s bowl, combine spinach, 1/4 cup of picante sauce, cheese, pecans, oil and garlic and blend until smooth. Transfer it to smaller bowl; pour and stir in picante sauce. Toss in the spinach mix and hot cooked pasta, then add some extra chopped pecans, if desired, to add for a more nutty flavor.
Nutritional value: Calories: 225, exchange: 2 starch, 1 vegetable, 1 fat (Serves 6)
- – 2 tablespoons extra virgin olive oil
- – 1 1/2 pounds zucchini, scrubbed and sliced very thin
- – Salt
- – freshly ground pepper to taste
- – ¼ teaspoon sugar
- – 1 tablespoon plus 1 teaspoon sherry vinegar
- – 1 teaspoon finely minced lemon zest
- – 1 tablespoon chopped fresh mint
- – ¾ pound pasta, such as farfalle or fusilli
- – Grated ricotta salata or Pecorino for serving (optional)
(*For a hearty main dish, add shrimp to this dish; for the vegetarian in your family, add white beans.)
Prepare your water for a boil; add the pasta.
At the same time, put your stovetop on medium heat for the oil. Add zucchini in a nonstick skillet and cook; stir and shake the pan for an evenly cooked zucchini, and for tenderness, (about 10-15 minutes). You can season with pepper and salt, and add the vinegar, sugar, mint, and lemon zest to it. Then, remove the pan, but cover or keep it warm so as to finish cooking the pasta.
Once the water boils, add pasta and a little salt; cooking it al dente style.
Add 1/2 cup of “pasta cooking water” to the zucchini, then drain pasta, toss in zucchini and serve; also, atop the dish, sprinkle cheese, if desired.
Nutritional value: 407 calories, 8 g fat, 1 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 69 g carbohydrates, 4 g of dietary fiber; 6 g of sugars, 13 g of protein, 600 mg of sodium. (Serves 4)
Linguini with white clam sauce
- 3 garlic cloves (finely chopped)
- 1/4 c. olive oil
- 2 cans undrained minced clams
- 1 bottle clam juice
- 1/2 cup white wine, optional
- 1 1/2 tsp. oregano
- 1 tsp. sweet basil
- 4 T. fresh, chopped parsley, salt/pepper to taste
- 1 lb. linguini
On medium heat, sauté garlic until golden brown. Next, add in clam juice slowly, and add wine, if desired. Add the canned clam juice, then bring it to boiling point and reduce the heat. Simmer it for 10 minutes to reduce liquid. Add salt, pepper, basil, and oregano, for 5 minutes longer. Then, add parsley and clams; stir for 2 minutes. Pour the white clam sauce over the pasta and serve.
Nutritional value: Calories, 170 Exchange: 2 lean meat, 1 bread (Serves 5)
No kitchen is a kitchen without pasta
Finally, counting calories and fats is a normal activity for those on diets. Dieters don’t want to worry about how much calories are in what dish when it looks so delicious. You need to know what your eating is healthy and good for your body, especially if your dieting or simply watching what you eat. Notably, making a healthy pasta recipe daily will keep you feeling satisfied. Consequently, eating healthy doesn’t have to taste so bland either, but it does have to be saucy and delicious. Bon Appetit!