Pasta Alternatives
Pasta is delicious comfort food, but it’s no mystery that it is not your friend when it comes to weight loss! Obviously, white pasta is out, but unfortunately whole grain or gluten free varieties aren’t much better! A serving of regular, whole grain or gluten free pasta can have 70g of carbs! Definitely not a good option for weight loss. And that’s for a serving size of ½ cup cooked (and really who sticks with that?!). Luckily, there are numerous delicious, healthy and lower carbohydrate pasta alternatives that you don’t have to feel guilty eating!
1. Explore Asian Bean Pasta:
This pasta is great because it has the same benefits as beans, in a pasta form. High in protein (~20g per serving) and fibre and just as easy as regular pasta to make so they are a great option for a quick meal. Since they are so high in protein, you can have them as a vegetarian meal. These pastas come in 3 varieties- Adzuki bean, Black bean, and Edamame & Mung Bean. Make sure you get the bean type and not the rice ones! For a quick meal, top these with a bottled organic and sugar-free pasta sauce or try the arugula pesto recipe below.
2. Miracle Noodles
This is a clear pasta made from a fibre called glucomannan. They have no calories or carbohydrates and take 3 minutes to prepare.
3. Seaweed Pasta
As the name suggests, these are made from seaweed. The great thing about seaweed is that it is extremely low calorie (10 per serving), but unlike the Miracle Noodles, you actually get some nutrition from them! Seaweed is high in minerals including iodine which your thyroid glands need for your metabolism…yes, that’s right- pasta that helps your metabolism! Sign me up! There are numerous types of seaweed pasta so check out your local health food store Like Market Organics or Whole Foods.
4. Vegetable Pasta
The more ways you can add vegetables to your diet the better! You can use a spiralizer or Julienne peeler to make any veggie into a pasta (zucchini, carrots, beets, etc.) to make a beautiful and healthy meal. You can eat them raw or cook for a few minutes in some olive oil and garlic to soften. And of course, there’s always spaghetti squash (refer to your binder for cooking instructions).
Tip #1: Cut the spaghetti squash width wise (instead of length wise) before cooking to create larger, more spaghetti like noodles! See below.
Tip #2: you can freeze any unused, cooked spaghetti squash for future quick meals.
Recipes
Arugula Pesto
Ingredients:
• ½ cup pine nuts or sunflower seeds
• 4 cups fresh arugula
• 2 cloves garlic, minced
• 2 TBS lemon juice
• 6 TBS EVOO
• Optional: a few mint leaves for a minty pesto
Instructions:
1. Add all ingredients, except olive oil to food processor and process until smooth
2. Add olive oil and process just until mixed
3. Add pesto to hot pasta and mix well
Greek Yogurt Alfredo Sauce
Ingredients:
• 2 TBS butter or coconut oil
• 2 cloves minced garlic, or 1.5 tsp garlic powder
• ½ cup unsweetened coconut, almond or soy milk
• ¾ cup plain Greek yogurt
• ½ cup shredded parmesan cheese
• S&P to taste
Directions:
1. Melt butter in a medium sauce pan over medium heat
2. Add garlic or garlic powder and stir fry for a minute
3. Stir in milk then remove from heat and allow to cool for 3 minutes
4. Whisk in Greek yogurt, gradually
5. Add parmesan cheese and continue to whisk until melted (can put back on heat if needed)
6. Add S&P to taste and mix with your favourite pasta
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