Healthier Pasta Hacks

TWC

Healthier Pasta Hacks

March 12, 2024

3 Nutrient Enhancing Hacks

Although pasta does not have a reputation in society for being ‘healthy’, there are ways to ensure healthful components in any pasta dish. With pasta being one of my favorite meals, I have much practice in the art of increasing its nutrient density. Below are 3 ways to incorporate more nutrients and quality ingredients to any pasta dish.

1. Use a quality or homemade sauce

Using a quality or homemade pasta sauce allows for greater ingredient control. Avoid low quality oils and unnecessary additives by utilizing quality pasta sauces or making them at home.
- Rao’s is my personal favorite brand of pasta sauce which utilizes simple, quality ingredients. Their marinara, for example, contains Italian whole peeled tomatoes, olive oil, onions, salt, garlic, basil, black pepper, and oregano. It is deliciously fresh, flavorful and authentic.
- Pasta sauce recipes to make at home from TWC:
  - Hemp Seed Pesto
  - Lentil & Veggie Bolognese

2. Use a lentil or chickpea pasta

Pastas made with lentil and chickpea flour are high in protein and fiber. Protein increases satiety (fullness) and fiber aids in digestion.
When choosing a lentil or chickpea based pasta, the only ingredient in the pasta should be the lentil or chickpea flour. Any extra ingredients that are additives or fillers are unnecessary.
BRANDS →
- Barilla
  - Red Lentil Penne
    - 25 g protein & 11 g fiber per 3.5 oz serving
    - Ingredients: Red Lentil Flour.
  - Chickpea Penne
    - 23 g protein & 15 g fiber per 3.5 oz serving
    - Ingredients: Chickpea Flour.
- Good & Gather
  - Yellow Lentil Penne
    - 23 g protein & 19 g dietary fiber per 3.5 oz serving
    - Ingredients: Yellow Lentil Flour.
  - Red Lentil Rotini
    - 26 g protein & 17 g dietary fiber per 3.5 oz serving
    - Ingredients: Red Lentil Flour.
  - Chickpea Spaghetti
    - 22 g protein & 12 g dietary fiber per 3.5 oz serving
    - Ingredients: Chickpea Flour.

3. Add in fresh vegetables

Add in lots of fresh veggies to your pasta to increase volume and nutrient density with further vitamins, minerals, antioxidants and fiber.
There are lots of ways to incorporate more veggies into your pasta whether it be blending them into the sauce, chopping or shredding them to incorporate into the sauce or even a simple addition on top.
The Wellness Craft’s Veggie & Lentil Bolognese recipe, for example, includes finely diced yellow onion, carrots, celery and red bell pepper.
Shredding veggies such as zucchini or eggplant can also incorporate well into a tomato sauce.