Nutrition-Packed Pasta Sauces
Lets be honest, who doesn’t love pasta? Take your pasta to the next level with nutrition-packed pasta sauces!
One benefit of staying active is that you have more flexibility when it comes to your favorite dishes.
When it comes to pasta, a whole wheat or higher fiber/protein option is always the most nutritious, but regular white pasta can easily be part of a balanced diet when eaten in moderation.
In fact, athletes and those training for a race may benefit from enjoying refined carbohydrates right after their workout due to their potential to decrease recovery time.
Refined carbohydrates, such as white pasta, breads, and bagels, have a higher glycemic index, which indicates quicker digestion and potentially more complete replenishment of necessary glycogen stores.
So, how can we enjoy our pasta dishes to the fullest, mix up the usual ingredients, and get the most bang for our buck nutritionally?
Veggie-based sauces are a great way to hit all of these marks. Try one of these options!
Nutrition-Packed Pasta Sauce Recipe:
- 2 cups veggie of your choice, such as cauliflower, mushrooms, butternut squash, or pumpkin.
- 1 tbsp white whole-wheat flour
- 1 cup chicken or vegetable broth
- 1 cup low-fat milk
- 2-3 garlic cloves (to taste)
- 1 tbsp butter
- 1/4 – 1 cup (as desired) grated/shredded cheese of your choice
- Salt and pepper (to taste)
- Optional: additional spices/herbs and 1 tbsp lemon juice
Directions:
1.) Add flour to a large saucepan and gradually add stock. Next, whisk until blended well. Boil over medium heat for 2 minutes, stirring constantly.
2.) Add 2 cups veggies and garlic. Then, bring to a boil and let cook for 5-15 minutes or until tender (depending on the veggie choice!).
3.) Place mixture in a blender with remaining ingredients and blend until smooth.
4.) Mix sauce with cooked pasta over low heat. Toss to coat and serve immediately.
Added veggie bonus: Roast an extra side of your chosen veggie with oil, salt, and pepper for about 10-15 minutes and mix into your finished dish. Enjoy these nutrition-packed pasta sauces!
