do not worry pasta—despite its reputation for being notoriously high in carbs and calories, it can actually be made into a healthy meal for when you’re looking for lose weightdepending on the type of pasta noodles and combination of ingredients.
With ingredients full of nutrients and thinned pasta optionsthat offer more protein, fiber and complex carbohydratess, unlike mediocre refined carbohydrates and sugars, you can prepare a fast, simple and delicious meal. Pasta dish that’s versatile and perfect for lunch or as a protein supplement that will fill you up, not leave you out.
“This is especially true when combined with balanced ingredients like high-fiber vegetables, heart-healthy fats, and satiating protein options,” says registered dietitian nutritionist. Ginger HultinMS, RDN, OSCauthor of Anti-inflammatory diet meal prep and Cookbook How to Eat to Beat Sickness.
Read on for six easy pasta combinations to experiment with in the kitchen, and for more on eating healthy, don’t miss out. Eating Habits to Lose Belly Fat as You Age, Dietitians Say.
“Cauliflower pasta is actually very delicious, and this vegetable is versatile to make and use as a carbohydrate replacement, like with gnocchi and pizza dough,” says Hultin. “Using it as a base just adds more fiber and another serving of vegetables, and then you can combine it with other salty vegetables, such as tomato, and add a satiating dressing such as pesto,” she adds.
Also, pesto can be healthy heart thanks to the use of dried fruits, such as walnuts, and a little olive oil. It is also a vehicle for adding protein. “When made with nuts and cheese, you’ll also get a little bit of protein and fat, making it an even more filling and satisfying meal,” says Hultin.
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“Black bean paste is higher in both protein and fiber than traditional pasta and adding grilled chicken or grilled tempeh strips, for a plant-based option instead, it further increases the protein,” says Hultin.
And dress it up with heart healthy olive oil, instead of sweet or high-calorie pasta sauces, creates a balanced dish that is perfect for a lunch or dinner aimed at losing weight and improving health. Be sure to add a vegetable like broccoli to this for extra texture and crunch.
TO high-protein pasta alternative With an excellent texture, chickpea pasta mimics regular pasta quite well, making it a good choice, especially early in your weight loss plan, as an easier transition. “Top it with grilled eggplant and protein-rich salmon for a Mediterranean-inspired dish which also has omega-3 fats“, he suggests, which helps promote lower levels of inflammation, improved heart health and disease prevention, as well as increased potential for weight loss.
“For even more flavor, add kalamata olives,” she says. Olives also boost healthy fat content and provide some sodium, which might be particularly needed if you’re eating this meal for post-workout recovery fuel.
“edamame it’s packed with protein, but it also contains unique antioxidants that have shown health benefits, so top your edamame pasta with sliced black olives for a heart-healthy fat, and add a little stir-fry Spinach for extra fiber and to blend the texture into the dish,” she says. Drizzle the pasta noodles and salad with plain, clean extra-virgin olive oil and a pinch of salt and pepper to electrolytes and taste
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Whole wheat pasta adds a chewy texture, a good dose of essential vitamins and minerals, like B vitaminsand additional fiber content to enhance satiety power and gut health to aid in weight loss efforts. “Add a lovely green vegetable like asparagus, lightly steamed, then sliced, and top with a dollop of goat cheese or a non-dairy alternative for a high-protein option,” says Hutlin. nutritional yeast It is a vegan option rich in protein.
Keep your zoodles (zucchini noodles) super simple by steaming them lightly, so they don’t get too soft and mushy, and then topping them with a dressing that has healthy fats, antioxidants, and flavor. Hultin recommends using olive oil and lemon dressing here.
“This is a perfect ‘pasta’ dish to top with air-fried tofu for a crispy texture and protein,” says Hultin. Sprinkle toast and chopped walnuts on top, like peanuts, cashews or pistachios, which add nutrients, protein, texture and healthy unsaturated fatty acids,” he suggests.
