Contrary to popular belief, pasta is low in calories and in fat, even though it is filling. Whole-grain pastas provide fiber, complex carbohydrates, protein, niacin, and phosphorus. There are countless types of pastas and pasta dishes from virtually everywhere in the world. For example, pasta has been a staple of the Oriental diet for centuries, and the egg noodles we use in so many Eastern European dishes actually originated in the Orient.
• In Japan, soba noodles and udon noodles are immensely popular while in China the universal favorites are mung bean noodles (often sold as bean thread or cellophane noodles).
• And in the Middle East, couscous—a tiny grain-like pasta made from wheat—is served with many traditional meat or vegetable dishes
• But pasta found its niche and reached its peak in Italy, where it can be found in dozens of shapes and forms.
Although many of these popular pastas are made from highly processed flour (most notably durum semolina), there is an increasing variety of whole-grain pastas on the market. The healthiest choices are those made with whole-grain flours such as whole wheat, buckwheat, rice, soy, and quinoa, and also from vegetables such as spinach, beets, carrots, tomatoes, corn, Jerusalem artichokes, and potatoes. The recovery recipes rely on such whole-grain pastas to make healthy low-fat dishes that will satisfy the most hearty appetite.
Linguine with Mushrooms and Peas
Mushrooms are a good source of minerals such as potassium, magnesium, and chromium. Peas have almost no fat or sodium. One serving of fresh peas supplies the same amount of protein as an egg. They also provide vitamins C and B-complex, calcium, iron, phosphorus, and potassium.
Serves 4
12—16 ounces linguine or other noodles
2 tablespoons extra virgin olive oil
2 medium shallots, minced
1/2 pound mushrooms, sliced
2 cups fresh peas, cooked (see Note), or 2 cups fresh-frozen peas
1 tablespoon finely chopped fresh parsley
1/4 teaspoon dried thyme
1 teaspoon finely minced fresh dill or 1/4 teaspoon dried
1. Fill a large pot with water and bring to a boil over high heat. Add the pasta and cook until al dente. Drain well.
2. In the meantime, warm the oil over medium heat in a large skillet. Add the shallots and cook until golden brown, about 4 minutes, then add the mushrooms and cook until browned, about 6 minutes. If the pan gets too dry, add up to 1/4 cup of stock or water. Add the peas and herbs, and cook, covered, for 5 minutes.
3. Top the pasta with the vegetable mixture.
Note: To cook fresh peas, bring a pot of water to a boil, drop in the peas, and cook 5 minutes, or until softened but still a bit crunchy, or prepare by cooking in a vegetable steamer.
Note: Can be made gluten free by choosing a gluten free pasta such as brown rice pasta, quinoa pasta, corn pasta, or even spaghetti squash.
From: Food For Recovery 4th Edition: The Complete Nutritional Companion for Recovering from Alcoholism, Drug Addiction, and Eating Disorders
Copyright © 2018 by Mary P. Cheney, H.C., Joseph D. Beasley, M.D. and Susan Knightly
Pumpkin Pasta Sauce
This pumpkin pasta sauce is a great way to celebrate pumpkin any day of the year but makes a great fall comfort food. Pumpkin is a nutrient-dense food full of vitamins and minerals as well as antioxidants. It can be served over any pasta of your choice.
Makes 4 cups sauce: Serves 4
2 tablespoons extra-virgin olive oil
½ teaspoon salt, divided
½ teaspoon dried oregano
¼ teaspoon ground cinnamon
1 can (15 ounces) diced or crushed tomatoes
1 can (15 ounces) pumpkin purée
2 tablespoons butter (or substitute with olive oil)
1 to 2 teaspoons balsamic vinegar
Freshly ground black pepper to taste
Finely grated Parmesan and chopped fresh parsley, for garnish
1. Warm the olive oil in a large skillet over medium heat. Once it’s shimmering, add the oregano and cinnamon. While stirring, cook until fragrant and then add the tomatoes and cook for 1 minute, while stirring. Add the pumpkin purée and stir to combine. Continue simmering on low for 15 minutes, stirring often and then remove it from the heat.
2. Carefully transfer the mixture to your blender. Add the butter (or olive oil) and 1 teaspoon vinegar. Blend until very smooth and creamy.
3. Season generously with freshly ground black pepper. For an even smoother sauce, you can add an additional tablespoon of butter, or for a more tangy taste, add another teaspoon of vinegar. Blend to combine.
4. Serve over warm pasta of your choice. Serve with freshly grated parmesan cheese (or vegan cheese substitute) and add chopped parsley for garnish if you wish.
Note: Can be made Dairy Free/Vegan: Just omit butter and substitute olive oil. Instead of parmesan cheese, omit or substitute vegan parmesan cheese. (Go Veggie or Angel Food brands are great).
Gluten Free: The pumpkin pastas sauce is gluten free. Just serve over a gluten free pasta of your choice such as brown rice pasta, quinoa pasta, corn pasta, or even spaghetti squash.
Variations: If you want to make a more classic italian version try adding 1 yellow onion, chopped and 2 cloves garlic, pressed or minced to step one.
From: Food For Recovery 4th Edition: The Complete Nutritional Companion for Recovering from Alcoholism, Drug Addiction, and Eating Disorders
Copyright © 2018 by Mary P. Cheney, H.C., Joseph D. Beasley, M.D. and Susan Knightly
