In the search for pasta alternatives you may look to the obvious; however, take a look outside the box (pun definitely intended!). Including fresh vegetables in your meals is always an excellent nutritional choice, but these choices can also be turned into pasta alternatives. Carrots, sweet potatoes, eggplants and superfood quinoa are all great options with tastebud-popping pasta potential.
Superfood quinoa pasta
Quinoa has been hailed as one of nature’s superfoods and has been used since the times of our ancient ancestors. The Incas cultivated quinoa — and for good reason. Well before Google existed, they knew the health benefits of quinoa. Per one cup of this superfood you will get eight grams of protein, five grams of fiber, and various vitamins and minerals to optimize your health and wellness.
A 2013 study published in Nutrients examined different alternative cereals with gluten-free properties. The study found quinoa to be more than suitable. It stated, “Due to its excellent nutritional value and a potential for production in various climates, quinoa has been classified as one of the humanity’s most promising crops.” You may be searching for pasta alternatives due to celiac disease, and quinoa could prove to be an excellent source of nutrition and a gluten-free pasta alternative.
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Quinoa and Bean Salad
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 10minutes |
| Total time: |
- 1cup cooked quinoa
- 1/2cup black beans
- 2 Roma tomatoes (chopped)
- 1/4cup shallots (diced)
- 1clove garlic (minced or pressed)
- 1teaspoon olive oil
- 1tablespoon lemon juice (freshly squeezed)
- Salt and pepper
- Once all your ingredients are prepped and ready to go, place them in a large mixing bowl to combine.
- Add salt and pepper to taste and there you have it, a wonderful pasta alternative to please guests and family.
“Sweet” sweet potato pasta
Subbing in sweet potato pasta is a game changer for your health, with nutritional benefits for long-term wellness. Sweet potatoes are loaded with essential vitamins and minerals to keep your energy levels high. Sweet potato pasta is high in vitamin A, vitamin C, vitamin B6, manganese, copper, potassium, and loads more essential vitamins and minerals. Adding sweet potato pasta to your diet is also a delicious and sweet way to fight colon cancer.
Colon cancer is one of the most commonly diagnosed cancers and sweet potatoes have been suggested as a key preventive ingredient. A 2013 study published in the World Journal of Gastroenterology discusses sweet potato’s exceptional colon cancer preventive qualities. The fiber and free-radical-fighting antioxidants in sweet potatoes can kick colon cancer in the back side.
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Sweet Potato Pasta with Roasted Red Pepper and Mushroom Sauce
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 15minutes |
| Total time: |
- 2 organic sweet potatoes (peeled)
- 2cloves of garlic (diced or pressed)
- 1 fresh organic red pepper (sliced longways)
- 1cup almond milk
- 1tablespoon fresh basil, chopped
- 1cup fresh mushrooms (chopped)
- extra virgin olive oil
- After your sweet potatoes are peeled, use your peeler (or a spiralizer if you have one handy) to make the noodles.
- Set the noodles aside while you make the sauce.
- Broil your sliced red peppers for about 10 minutes.
- Take them out of the oven and add them to your food processor with all the other prepped ingredients. Blend everything up until smooth to create a creamy sauce.
- Next up, cook your pasta! Sauté your sweet potato pasta for one minute in olive oil over a medium heat.
- Add the sauce and stir slowly, reducing the heat to low.
- Cover and let steam for five minutes.
- Serve and enjoy!
Savory carrot pasta
Carrots are often subjected to the time-honored, slow-cook stew or cut fresh and dipped in a creamy cold sauce — but not anymore! They are perfect as a processed pasta alternative, which you will long forget after using carrots. Carrots are an exceptional source of vitamin A, vitamin C, calcium and iron. Remarkably, one cup of carrots delivers 428 percent of your recommended Daily Value of vitamin A, which has been well researched for its benefits to eye health.
A 2013 study published in the Indian Journal of Medical Research analyzed vitamin A deficiency (VAD) in India. The study states, “The era of gross and rampant vitamin A deficiency leading to blindness is past in India. At this stage, we should focus our efforts on sustainable food based approaches to combat vitamin A deficiency.”
Protect your eyes with a boost in vitamin A, and why not do it while enjoying a savory carrot pasta in exchange for conventional pasta, which will weigh you down.
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Savory Carrot Pasta with a Rib Eye Side
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 25minutes |
| Total time: |
- 5 to 8 organic carrots (peeled)
- 2 rib eye steaks (1/2-inch thick, palm size)
- 1 organic cucumber (sliced longways)
- 2cloves garlic (minced or pressed)
- 1 fresh red pepper (diced)
- 1/2 yellow onion (diced)
- 1tablespoon organic sesame oil
- First, you need to make your fresh carrot pasta. You can utilize a peeler or a spiralizer if you have one handy.
- With everything prepped, place all your veggies into a sauté pan with organic sesame oil and stir over a medium heat. Mix until the carrot pasta becomes soft, then cover on a low heat to steam.
- Next up is your rib eye! Cook in a skillet, (an iron skillet if available) until your steak is cooked the way you like it.
- Serve up your savory carrot pasta in the center of the plate with a few carved pieces of juicy steak on the side. Your taste buds will thank you as you enjoy this great pasta alternative.
Exiling pasta from your diet can be a fun way to take your dinners to the next level and bring out the gourmet chef within you. Finding new and delicious pasta alternatives may be a must for the gluten-free diets, but it is also a surefire way to mix up the boring processed pasta and sauce meal you’ve been preparing for years. Pondering the nutritional value and long-term effects of what goes into your body — your temple — is an essential step in balancing your health and wellness. Try a few recipes and spend some more time in the produce aisle or wandering your local farmers’ market to conjure up your own recipes for pasta alternatives.
—The Alternative Daily
Sources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820072
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671082
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818610
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4085191
