5 Easy Tips for Making Pasta Healthier, According to Dietitians
It may come as a shock, but health experts love to eat pasta just as much as you do!
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It may come as a shock, but dietitians love to eat pasta, dietitians love carbs and dietitians understand the science behind why it is OK to eat plenty of this essential macronutrient.
One of the biggest mistakes people make when it comes to pasta — and maybe part of the reason it’s gotten such a bad reputation — is because eating pasta by itself makes it easy to overeat it. One cup of cooked, plain, traditional, wheat pasta contains about 200 calories, 2 grams of fiber and 6 to 7 grams of protein. Instead of just enjoying a small portion of pasta all by its lonesome, there are so many nutritional upgrades and mix-ins that can make pasta dishes more satisfying and nutrient-filled.
In defense of pasta, I’ve banded with my registered dietitian colleagues and asked them to share some of the innovative, fun and delicious ways they make pasta dishes more nutritious. Here are 5 go-to ways nutrition pros get pasta done right.
Tip 1: Mix In Quick-Cooking Extras
Reaching for a few staple ingredients can elevate pasta easily. "Pasta is such a versatile ingredient that acts as a blank slate and amazing delivery vehicle for other healthy foods. Pasta itself offers quality carbohydrates, fiber and even protein, but it's made even better when paired with veggies and lean protein," says dietitian Christopher Mohr, PhD, RD. His go-to recipe? Pasta spiked with a can of white beans, spinach, rosemary, garlic, olive oil and sauteed shrimp. It's a flavor-rich, nutrient-dense dish that comes together in minutes!
Tip 2: Use Vegetables and Legumes to Tranform a Beloved Family Favorite
Classic pasta dishes can often benefit from a few fun twists as demonstrated by Family Meals Dietitian® Barbara Baron, MS, RDN, CDN, FAND. "One easy way I make pasta dishes more nutritious is to add vegetables and legumes to family favorites. I love showing "the cooks in the house" how adding chopped portobello mushrooms and canned brown lentils to lean ground beef can upgrade a classic Bolognese pasta sauce with protein, fiber, potassium and antioxidants."
Tip 3: Give Jarred Sauces a Veggie-Boost
The addition of veggies is a no-brainer but leave it to registered dietitian nutritionist, classically trained chef and master veggie disguiser Chef Jess Swift Harrell to make it anything but ordinary. "I roast whatever vegetables I have on hand, blend them and (if tomatoes weren’t one of the vegetables that I had on hand) mix them into canned tomato sauce or store-bought marinara," she says. There are no limits to which vegetables can be used. "If the veggies available have [a] stronger flavor, such as like a Brussels sprout or an artichoke, I add tomato paste for masking and richness and fresh herbs for extra flavor. I make big batches and freeze them in smaller portions for later," Harrell shares. The sauce isn’t the only thing that can benefit from a veggie boost. "I mix regular pasta with spaghetti squash or zucchini/yellow squash noodles," she adds.
Tip 4: Use a High-Protein Pasta
"I'm a big fan of chickpea pasta," admits Lisa Valente, M.S., RD. "If I don't have a lot of time to make dinner, I throw some chickpea pasta in a pot and gather up whatever veggies I have in my fridge to make a quick, balanced meal. Chickpea pasta is much higher in fiber and protein, so it's super satisfying," she adds. When preparing pasta, make extra for vegetable soup the next day, Valente also suggests. "It's a great way to use what I have on hand, but there are usually some tomatoes, beans and greens in the pot. I add leftover pasta noodles to my bowl and have a hearty, veggie-packed dish that's super filling," she adds.
Valente also points out the added benefit of reheating pasta for even more nutritional benefits: "When pasta is cooked and cooled, it contains more resistant starch, a prebiotic that feeds the gut bacteria. It may have a lower impact on blood sugar than pasta that's made the same day you eat it."
Tip 5: Incoporate Fresh, Frozen or Canned Seasonal Ingredients
Like many nutrition pros, chef and registered dietitian Sara Haas, RDN eats what's in season. "I like to add a bit of pumpkin, sweet potato or butternut squash puree to my sauces. It fits well with the earthy tomato vibe, but also gives some richness and heartiness to the sauce without overpowering it. I’ll start with 1/4 cup and see how things taste and add or adjust the seasonings accordingly," she advises.
Registered dietitian and chef Abbie Gellman is on the same wavelength. "Adding veggies can be as simple as chopping up some peppers and onions and sauteing them, throwing in some frozen broccoli during the last minute of boiling pasta or incorporating canned or frozen pureed pumpkin or squash," she adds.
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