Más Pasta Por Favor!

Shelly Schultz Arizona Softball

Why Pasta is good for you!

CARBS! – Are your body’s primary fuel source. You need them! Also helps Brain function

VITAMIN A- Reduces your risk of infection. Promotes healthy vision, skin, and bone growth.

FOLIC ACID- Important for pregnant women because it can prevent birth defects. This nutrient also aids in preventing megaloblastic anemia.

POTASSIUM- Promotes cardiovascular health and supports proper muscle function. 

Creamed Avocado & Lime Pasta

Ingredients

1 1/2cup dry shell pasta or short pasta of your choice

1 ripe avocado

handful of cilantro, roughly chopped

1 1/2Tbsp lime juice

3Tbsp mayonnaise

1tsp garlic paste

salt & pepper

chopped cilantro and/or jalapeno for garnish

Instructions

1. Cook pasta according to the package instructions. Drain well, set aside to cool.

2. Peel avocado and remove the pit. Put it in a food processor together with chopped cilantro, lime juice, mayonnaise and garlic paste. Blend it until it’s creamy. Add salt and pepper to taste. (Cover it with plastic wrap and keep it in a refrigerator if you have time.)

3. Transfer the avocado sauce to a medium sized bowl. Add cooked pasta and toss them well. Sprinkle chopped cilantro and/or jalapeno on top.

Soyrizo Pasta Dinner

• 1 Package Gemelli or Macaroni (cooked per instructions on the package)
• 2 Cups Soyrizo
• 1 28oz Can Diced Tomatoes with Basil
• 1 14oz Can Garbanzo Beans (drained and rinsed)
• 1 Tablespoon Olive Oil 
• 1/4 teaspoon Garlic Powder
• 1 teaspoon Cumin
• Fresh Cilantro (chopped for a topping)
• Hot Sauce (optional)
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Prepare your Pasta per instructions on the package.

In your neglected cast iron skillet, heat your Olive Oil over medium heat. Once your oil is hot, toss in your Soyrizo and Garbanzo Bean and mix. Once your Soyrizo starts to light brown, add your Tomatoes and Cumin and mix. Reduce heat to a simmer and let cook until the mixture becomes saucy and thickens a bit.

Serve hot over your Pasta and with some Cilantro and Hot Sauce over the top.

Vegan Spicy Creamy Kale Pasta

• 8 ounces penne pasta
• 3/4 cup cashews
• 1/4 onion, chopped
• 3 large handfuls of kale (about 4-5 cups, loosely packed
• 1 tablespoon nutritional yeast
• 2 tablespoons salsa (optional)
• 1/4 cup unsweetened non-dairy milk
• 1/2 tsp. paprika
• 1 tsp. chile powder
• 1 tsp. red pepper flakes
• 1 tsp. garlic salt
• Olive oil

Directions

Cook pasta according to directions. In a large pan, warm a few tablespoons of olive oil. Toss in chopped onions and kale, and sauté until kale has cooked down completely. In a blender, add cashews, nutritional yeast, spices, salsa, and non-dairy milk. Blend until you have a creamy consistency, adding more milk or water if too thick. Add cooked kale to pasta pot and toss with cream sauce. Sprinkle with a dash of chile powder for some color. Enjoy!

HURRY UP ALFREDO

Makes 2-3 Servings

• 1 Cup Soymilk
• 1/3 Cup Raw, Unsalted Cashews
• 1/4 Cup Nutritional Yeast
• 3 Tbs Low-Sodium Tamari or Soy Sauce
• 2 Tbs Earth Balance Margarine
• 1 Tbs Tahini
• 1 Tbs Fresh Lemon Juice
• 2 tsp Dijon Mustard
• 1/2 tsp Paprika (smoked is awesome)
• 1 Pinch Nutmeg
• 2-4 Cloves of Garlic, optional
• Black pepper, to taste

Add all the ingredients to a blender and blend until smooth. This may work best in a high-speed blender (like a Vita-Mix), but you can definitely make it in a regular blender. Just blend extra-long, or perhaps strain if if you want it perfectly smooth. Tiny bits of cashews won’t hurt anyone though!

If you’re making this sauce for pasta, drain the pasta and return it to the hot empty pan. Pour the sauce over, place on medium heat, and stir until heated through. Serve with lots of fresh cracked black pepper. I love it with steamed broccoli added in!

                                                         Athenian Pasta Primavera

• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

• 1 medium onion, sliced

• 1/2 teaspoon salt

• 1 yellow bell pepper, sliced

• 1 medium zucchini, trimmed, halved lengthwise and thinly sliced

• 3 cloves garlic, minced

• 1/2 cup dry white wine

• Freshly ground pepper, to taste

• 1 pound whole-wheat penne

• 1 1/2 cups baby peas, (if frozen, rinse under warm water and drain)

• 1/2 cup packed fresh mint leaves, chopped

• 3/4 cup crumbled feta cheese, (4 ounces)

PREPARATION

1. Put a large pot of water on to boil.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and salt and cook, stirring occasionally, until the onion is beginning to brown, 3 to 5 minutes.

3. Add bell pepper and zucchini to the onion. Cook, stirring, until the vegetables are just beginning to soften, 3 minutes. Stir in garlic and continue cooking until fragrant, 1 minute more. Stir in wine and pepper; simmer until most of the wine has evaporated, 1 to 2 minutes.

4. Meanwhile, cook penne in the boiling water according to the package directions, until al dente. Drain, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot.
5. Stir the reserved cooking liquid and the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, mint and feta.

NUTRITION

Per serving: 305 calories; 6 g fat ( 3 g sat , 3 g mono ); 13 mg cholesterol; 51 g carbohydrates; 10 g protein;8 g fiber; 326 mg sodium; 236 mg potassium.

Southwestern Lasagna

Ingredients

• Cooking spray
• 1 cup chopped onion
• 4 cups bottled salsa
• 2 teaspoons ground cumin
• 8 garlic cloves, minced and divided
• 2 cups frozen corn, thawed
• 1 (15-ounce) can pinto beans, rinsed and drained
• 1 (15-ounce) can black bean, rinsed and drained
• 1 (15-ounce) carton part-skim ricotta cheese
• ½ cup (4 ounces) ⅓-less-fat cream cheese $
• ½ cup (2 ounces) grated fresh Parmesan cheese, divided
• 1 large egg white
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• 15 precooked lasagna noodles
• 1 cup (4 ounces) preshredded reduced-fat Mexican blend or cheddar cheese

• Instructions

1. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion, and cook for 3 minutes. Add salsa, cumin, half the garlic, corn, and beans.
2. Place ricotta in a food processor, and process for 1 minute or until smooth. Add remaining garlic, cream cheese, ¼ cup Parmesan, and egg white; pulse 2 to 3 times.
3. Spread ¾ cup bean mixture in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over the bean mixture, and top with 1 cup ricotta mixture, ¾ cup bean mixture, and ¼ cup Mexican cheese. Repeat layers, ending with noodles. Spread remaining bean mixture over noodles, and sprinkle with ¼ cup Parmesan. Cover with foil; store in refrigerator up to 24 hours.
4. Preheat oven to 375°.
5. Bake, covered, at 375° for 30 minutes. Uncover and sprinkle with ¼ cup Mexican cheese, and bake, uncovered, for 10 minutes. Let stand for 10 minutes.

Cauliflower and Tofu Lasagna with Butternut Squash Sauce

ingredients

• 1 small head of cauliflower, cut into small florets
• 1 medium yellow onion, quartered into wedges and separated
• Olive oil cooking spray/mister
• Salt and pepper to taste
• 1-12 oz. package of extra firm tofu, drained, pressed for 30 minutes (I use the Tofu Xpress), and crumbled
• 1 teaspoon garlic powder
• 2 cups of butternut squash pasta sauce (like Dave's Gourmet)
• 9 whole wheat lasagna noodles, cooked according to package
• 1/2 cup Parmesan cheese (omit for vegan version)

instructions

1. Preheat oven to 375 degrees. Toss cauliflower and onion on rimmed baking sheet with olive oil spray, salt, and pepper. Roast in oven for about 45 minutes, or until golden, stirring halfway through. Cool for 20 minutes.
2. Reduce oven temperature to 350 degrees. While veggie mixture is cooking, heat olive oil spray in medium skillet. Add tofu crumbles, salt, pepper, and garlic powder. Cook until golden brown, stirring constantly, about 8 minutes.
3. Put cooled veggies into a food processor; pulse 3-4 times or until coarsely chopped.
4. In a greased 8x8 inch baking dish, spread 3 tablespoons of pasta sauce. Add a layer of lasagna noodles and top with crumbled tofu. Spread 1/3 of remaining pasta sauce onto tofu, top with another layer of noodles. On top of this, spread chopped veggie mixture and another 1/3 of pasta sauce.Top with a final layer of noodles, the remaining pasta sauce, and cheese, if using.
5. Bake for 40 minutes.

Shelly Schultz Arizona Softball