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Miracles Fitness E-Newsletter November 10, 2016

4 Guilt-Free Pasta Recipes

It’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, but by now you’re well aware of just how fattening that is. Let’s not give up on our favorite pasta dishes…let’s make these dishes lighter, healthier and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden pasta.

If you’re new to cooking with veggie noodles, have no fear! It’s simple and satisfying to create comforting guilt-free pasta dinners, and I’m going to show you how…

Guilt-Free Pasta Recipe #1: Spaghetti Squash

Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and stings in the center of thick, firm, yellow flesh. The seeds and strings are discarded, and that thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of soft spaghetti-like noodles. Pretty cool, right?!

Make Spaghetti Squash Noodles:

Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.

Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.

Serve with your favorite spaghetti sauce and meatballs. Enjoy!


Guilt-Free Pasta Recipe #2: Zucchini

Zucchini is such a tender squash that it really doesn’t require cooking, and in fact cooking zucchini noodles quickly turns them to mush. I’ve found that pouring hot spaghetti sauce over a pile of zucchini noodles is all that it needs to heat it up without causing it to get mushy. You’ll need a spiral slicer –a little kitchen contraption that spirals zucchini through grating holes to create long, spaghetti-like noodles.

Make Zucchini Noodles:

Wash the zucchini and remove the green skin with a veggie peeler.

Run the peeled zucchini through a spiral slicer to create long, thin noodles.

Top with warm spaghetti sauce and serve immediately. Enjoy!

Guilt-Free Pasta Recipe #3: Butternut Squash

While zucchini and spaghetti squash noodles are light and soft, noodles made from butternut squash are a bit heartier. Not only does this translate into a more filling meal, it also means that need to be cooked on their own, before applying the spaghetti sauce, in order to achieve a tender consistency.

Now there’s a little bit of technique involved with cutting your butternut squash in the best way to run it through a spiral slicer. I’ve found that the narrow part of the squash, that’s completely solid, is the piece that works really well with a spiral slicer. Slice off the skin and then simply run it through the slicer. The part of the squash that’s hollow in the middle is trickier to use with the spiral slicer, since those pieces are pretty thin. A quick option is to simply chop those pieces thinly and use that along with the long noodle strands.

Make Butternut Squash Noodles:

Preheat the oven to 350 degrees F.

Cut the narrow part of both squash off and peel off the skin. You should have 2 nice solid pieces of squash (no hollow section).

Run this through a spiral slicer to create long, thin noodles.

Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper.

Spread over a rimmed baking sheet and bake for 5 to 8 minutes, until tender.

Serve immediately with the spaghetti sauce of your choosing. Enjoy!


Guilt-Free Pasta Recipe #4: Asparagus

Talk about truly guilt-free pasta – one made from asparagus spears! Rather than serve this one with traditional spaghetti sauce (although you could) I’ve included a dressing to toss the noodles with and I’d recommend serving it with meatballs for some added protein.

Make Asparagus Noodles:

Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are your handles!

Cut off the asparagus tips and save. Hold onto the tough stalks and use a vegetable peeler to peel long asparagus noodle strands into a large bowl.

Mix in a Tablespoon of fresh dill.

In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt and black pepper.

Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2 minutes then remove from heat.

If you’d like, sauté the asparagus heads by throwing them in the pan after 1 minute. Toss with the dressing.

Serve the noodles warm and garnish with fresh dill. Enjoy!

Flat Zucchini Noodles with Parm

Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

Servings: 4

Here’s what you need…
1 teaspoon coconut oil
Pinch of salt
1 Tablespoon almond flour
4 large zucchinis, peeled with a veggie peeler
2 Tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon red pepper flakes (or more to taste)
1 Tablespoon minced parsley
¼ teaspoon black pepper


Instructions:

Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.

Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.

In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.

In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.

Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.

Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

Nutritional Analysis: One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein.

Eat with Purpose

Judge the food that you eat based on how nutritious it is. How full of vitamins, minerals, fiber and protein is it? Does it contain vital nutrients in each bite? Be picky about what you eat – and avoid those items that aren’t crammed with nutritional purpose. This is another reason that veggie noodles are superior to traditional noodles – simply compare the nutritional content of the two!

Miracles Fitness

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West Lafayette, IN 47906

Phone. 765-463-3007

Email. dritchie@btfit.com