1,2,3 of Eating Pasta

I’m Not a Nutritionist,

but common sense tells me that vegetarian eating should not be equivalent to eating a diet of pasta and carbs. You will gain weight and begin to look fluffy, unless you have the exercise routine to balance it.  Eat your pasta with protein (beans, lentils, quinoa, nuts). Try sprinkling nutritional yeast on pasta.  It’s a great source of vitamin B-12, which we don’t get enough of on a typical vegan/vegetarian diet.

1)      Nutritional Yeast

Nutritional Yeast!

I buy nutritional yeast in bulk. You can use it on popcorn instead of butter, on bread (I top garlic bread with it), in mashed potatoes or mashed/baked sweet potatoes.

2)      Convert

If you still are using white pasta, slowly convert. The key to whole wheat pasta at first is to cook it a bit longer than suggested. Most newbies don’t like whole wheat pasta al dente (especially if you have children). So cook a bit softer, and season with salt, garlic, onions, etc.  It has such a wonderful nutty flavor, but you may have to bring out the flavor with special "love".

3)      Add Veggies

Never eat pasta without veggies.  Why? Because I said so!....Wait no!  It’s better for you. Chop up peppers, add tomatoes, mushrooms, peas, broccoli, carrots, etc. Plus, in the end, it taste better!

Fun Spaghetti

Whole wheat spaghetti 

I cook up the whole box and freeze leftover for a day where there’s so little time but way too much hunger.

Sautéed onions, garlic

2cups of chopped up tomatoes and the juice (I use my Magic Bullet)

Feeling a bit lazy? Try one of the following organic/low sodium options:
   1 6oz can of tomato paste and 3 cups of water or veggie broth

   Or 1 can of Rotel and 1 can of diced tomatoes for a lazy spicy

   Or 1 can of diced or whole tomatoes chopped up.

I sometimes go for the organic canned tomatoes, but prefer freshly chopped. It doesn’t increase your time. Just avoid that jarred pasta sauce. Have you read the ingredients, and looked at the sodium levels? OUCH.  Check the labels of all canned goods!, I’ll write about this later.

1/8-1/4tsp of salt

Veggies: red, yellow, orange, green peppers

Sliced mushrooms, olives, capers

1/8tsp red peppers

Oregano

Basil (I suggest fresh)

Olive oil

Toss in a cup of kidney beans (or a can)

Optional: In our house food is spicy.  I dice up a jalapeno (For less heat remove the seeds and veins).

Prior to serving: top with a 1/2TBS - 1TBS of nutritional yeast

Ami’s Vegetarian Delicacies has a recipe that well represents my idea of spaghetti. Just make your adjustments. It’s a tasty plate!

Kathleen Brandt

stradercom@aol.com