Keeping It Saucy With 5 Healthy Pasta Sauces And Toppings!
By Nutritionist and GoodnessMe Box Health Editor Melissa Fine.
Pasta tends to get a bad rap, which it doesn’t necessarily deserve; Provided you choose a good quality pasta, are sensible with your portion size and serve it with wholesome toppings, pasta can be an easy, healthy lunch or dinner.
Here are some topping and meal ideas to get you started.
1) Eggy pasta:
For one serve, add two whisked free-range eggs to a pot of drained, just-cooked pasta (About ¾ of a cup). Whisk the eggs through the pasta until they start to resemble cooked, scrambled eggs. Add a pinch of sea salt and voila! You have an all natural pasta ‘sauce’ that’s packed with protein and nutrients like vitamin B12 too. Serve with your favourite salad for a delicious weeknight dinner.
2) Rocket, olive oil, parmesan:
Sometimes simple is best. Once your pasta is cooked and drained, stir through a generous handful of rocket (which will wilt nicely from the heat), a drizzle of olive oil and a sprinkle of parmesan to add a depth of flavour. Instead of serving this as your main, you could serve it as a side to go with grilled chicken breast or white fish.
3) Cottage cheese: Another great way to bump up the protein content of your pasta; Just stir a couple dessertspoons through some penne (I like the one from Sam Mills gluten free 100% Corn Pasta range) and top with cracked pepper, a handful of mixed greens and some cherry tomatoes for some colour and filling fibre. A sprinkle pepitas are a nice addition if you want some crunch.
4) Tuna salad:
The perfect dish when you feel like a big bowl of pasta but don’t want it to be too carb-heavy; Simply add a handful of your favourite pasta to a nice big salad – I make mine with spinach, cucumber, tomato, red capsicum, olives and a single-serve tin of tuna in olive oil; Keep some of the oil to dress the salad and pasta, along with a drizzle of red wine vinegar and cracked pepper…Super satisfying, thanks to the protein and essential omega-3 fats from the tuna, and the veg which encourage you to slow down and chew!
5) Melissa’s Satay Sauce (Serves 1, but can easily be doubled, tripled etc):
In a small bowl, combine a heaped TBS of 100% natural peanut butter (I like it crunchy), 2 tsp tamari/soy sauce, ½ tsp rice malt syrup/honey and a pinch of ground ginger and/or chilli flakes to give it a kick. Thin with a little boiling water and pour over a homemade tofu stir-fry with corn or rice noodles. If you’re allergic to peanuts or just aren’t a fan of them, sub the peanut butter with almond butter or creamy, hulled tahini – Yum!
To find out more about Sam Mills Gluten Free Pasta go to: www.sammills.com.au