Gluten-Free Veggie Pasta: 5-Step Recipe

gluten-free veggie pasta

Do you struggle to find something to cook that your entire family will like, especially if someone has food allergies or sensitivities? If you are looking for something that is simple and tasty, try this gluten-free veggie pasta!

In an effort to find something to cook for my guy, I decided to try this recipe. I love pasta don’t get me wrong, but it is usually high in carbs and dairy. This recipe is vegan, dairy and gluten-free, but high in carbs. You can’t win them all, right? Add lentils, beans, or grass-fed ground beef to increase the protein content of this meal.

Ingredients

Gluten free pasta

1 large gluten-free tomato sauce (with no added sugar)

1/2 Fresh onion

1 Red pepper

1 small carton of mushrooms

1/2 asparagus bunch

Fresh basil

Olive oil

1/2 tsp salt and pepper

1 tsp Italian seasoning

2 garlic cloves

 

Directions

1. Cook gluten-free noodles according to the box. Be careful not to over-cook to prevent them from becoming mushy. I chose spiral noodles, but angel hair or bow tie would work.

2. Cut veggies – Julienne the pepper and quarter the mushrooms. Chop onions into quarter-inch squares. Break off the end of the asparagus at the natural break, discard the end, and chop remainder in half. Remove basil leaves from stem and chop into smaller pieces. I used about 1.5 bunches of the basil.

3. Saute onions and garlic in olive oil over medium heat until they begin to brown. Add in remaining vegetables, salt, pepper, and italian seasoning. Cook for about 5-8 minutes or until almost cooked through. Note: I used salt free tomato sauce and added about 1 tsp of salt into the veggies. 

4. Add in tomato sauce and let simmer for 5 minutes with the pan cover on.

5. Add noodles to veggie mix and serve immediately. Leftovers are great for lunch the next day!

And that’s it! 5 easy steps to gluten-free veggie pasta.

Optional: Add ground meat for those meat lovers.

Pasta, healthy, gluten free, dairy free

 

Vegetarian Lentil Soup To-Go

vegetarian, soup, healthy, holistic, weight loss, hormones, PCOS

vegetarian, soup, healthy, holistic, weight loss, hormones, PCOS

 

Do you struggle to find something quick and easy to bring to work for lunch? So do I! What does one do when they have loads of CSA veggies, little time, and a busy schedule? Turn on some good tunes and make a veggie lentil soup!! Duh. Make this on Sunday and you will have lunch for the week and then some. Throw the left-overs in the freezer for a night when you don’t have time to cook dinner or grab it on your way out the door in the morning.

Lentils provide protein and fiber while the veggies are packed with vitamins and minerals. There is a hefty amount of onions and garlic to keep your immune system strong during the cold and flu seasons.

Only 1 cup of chopped collard greens has 300% of your Vitamin A, 60% of Vitamin C, 27% of calcium, and 1000% of Vitamin K for your daily value (%DV) needed!! Wow, that is impressive! See this recipe for a delicious collard green and kale recipe.

Tip: Be sure to store your soup in glassware especially if it is still warm. Use a mason jar to prevent spillage!

Vegetarian, dairy-free, healthy, recipe, soup, lentil

Ingredients:

2 tomatoes chopped
1 Rutabaga chopped
1 Green pepper chopped
1/2 yellow onion chopped
1 yellow squash chopped
1 large leek sliced
1 bunch of collard greens chopped
3 celery sticks chopped
32 ounces vegetable broth
1 tbsp chopped garlic
3 sprigs fresh rosemary chopped
1/4 tsp salt
1/4 tsp pepper
1 tsp Penzy spice – get creative, I used their Mural of Flavor and Italian
Water to add as needed
1 tbsp olive oil
1 cup almost cooked lentils

Soup, lentil

Add ingredients to large crock-pot. Add water or additional vegetable broth to the consistency you desire. Cook on low for 8-10 hours. Enjoy!

 

 Have a Happy Halloween!

~ Dr. Katie

Naturopathic Doctor in Woodbury and Edina, Minnesota

Simple Acorn Squash Recipe

acorn squash recipe

Squash, cinnamon, recipe, healthy, fall, nutrition, holistic

The days of fall have arrived and it is time for healthy fall eats like pumpkin spice, squash, soup, and spiced tea. Yum! Growing up my mom made squash with butter and brown sugar, and I crave this when fall rolls around in Minnesota. BUT I am a naturopath and butter and brown sugar just do not live in my refrigerator or cupboards. So, I improvised and made a healthier version of the old fashioned acorn squash recipe my mom used to make. I love that this is super easy, tasty, and naturally gluten and dairy free!

Acorn squash is packed with vitamin A, lots of vitamin C, and some iron and calcium too. A half a squash only has about 115 calories.

Not a fan of acorn squash? Butternut squash or you other favorite can be used instead.

Squash, organic, nutrition, healthy, holistic

Coconut oil can be used instead of butter and still provides great flavor. Organic dark brown sugar is something I have used in baking and it works here too. You can find this at your local health food store like my favorite, Tailor Made Nutrition in Woodbury. This brown sugar is sustainably grown, organic, and rich in flavor. Nutritionally not much different than the light brown sugar typically used, but is better quality. Remember that sugar should be used in moderation. Americans consume an average of 22 teaspoons of sugar per day which adds about 350 calories daily. Yikes. The American Heart Association recommends no more than 6 teaspoons of added sugar per day, but even this seems high. Adding sugar to your food should be a treat and not a habit which is why it is optional in this recipe.

Ingredients:
1. 1 acorn squash halved or quartered

2. 1 tbsp coconut oil

3. Cinnamon

4. Nutmeg

5. Optional: Organic dark brown sugar

Coat with coconut oil and sprinkle spices on squash. Bake at 375 degrees. Add brown sugar after squash has been cooking for about 15 minutes.

Cook time: 20-30 minutes (squash should be soft)

Spaghetti Squash Spaghetti

Basil, recipe, healthy

Basil, recipe, healthy

If you are like me, you may have cut out or reduced the carb heavy Italian foods like spaghetti and lasagna in favor of healthier options. However, Italian food is my absolute favorite! I can eat the tomato sauce straight from the jar. Literally. And my Italian blood craves it from time to time which is why I love this spaghetti squash spaghetti — a healthy spin on pasta!

Why is spaghetti squash healthier than pasta noodles (regardless of the type of noodle)? The most important reason is that it is not processed. I love the phrase “If God made it, it is ok, but if man made it, stay away”. Naturally there is no gluten, dairy, wheat, yeast, or salt in squash. Your waistline will thank you because whole wheat pasta packs on about 150 more calories and 30 more grams of carbs than its replacement, spaghetti squash.

This spaghetti squash spaghetti recipe requires a homemade tomato sauce. If you decide to buy the sauce instead, be sure to check the label for added sugar. The sauce recipe shown here is courtesy of my Grandma Jan. Her secret ingredient is sugar, but my secret for staying healthy is to leave the sugar out 🙂 Sorry Grandma!

The squash will easily come out in strands just like spaghetti (see picture below) . Each squash makes a lot! I used two large squash for 8 people and had leftovers for days. One squash would be enough to feed about 5-7 people depending on how much sauce is added. I cooked the squash and tomato sauce the night before and left the sauce on low the next day in a crock-pot to let it marinade. I added the spaghetti squash right before serving to prevent it from becoming too mushy. You can modify this if need be.

Ingredients:

1. 1 spaghetti squash

2. 1 large can of crushed tomatoes

3. 2 cloves of fresh garlic

4. 1 small white onion

5. 2 tbsp Italian seasoning

6. Chopped fresh basil

7. Chopped fresh parsley

8. Olive oil

9. Salt and pepper to taste

Directions for Spaghetti Squash Ssspaghetti

1. Cut squash in half and place on a cookie sheet with the skin side up. Add a little water to the pan to prevent the squash from drying out.

2. Bake at 350 degrees for about 45 minutes or until squash is soft.

3. Chop up onions and garlic. Sauté in olive oil on medium in a large pot until starting to golden.

4. Add chopped tomatoes, italian seasoning, basil, parsley, and salt and pepper to taste. Cook on medium for 15 minutes. Store in fridge overnight if cooked the night before.

5. Remove squash using a fork and store in a glass container overnight. This is not like shredding chicken, it will come out in strands very easily. You can also add directly to warmed sauce if eating immediately.

6. Reheat tomato sauce in crock-pot on low for 6-8 hours or warm tomato sauce in large pot. Add squash 30 minutes before serving.

7. Enjoy!! Pair it with a salad (include nuts for protein) or a piece of fish or chicken for added protein.

Evviva!

Dr. Katie Corazzo

Naturopathic Doctor in the Twin Cities of Minneapolis and St. Paul ~ Locations in Woodbury and Edina, Minnesota

A Simple Vegetable Recipe: Veggies Aren’t Boring!!

simple vegetable recipe

fresh-vegetables-roasting

I hear a lot of people say that healthy cooking takes too long, and I just don’t have time. Well, here’s a great vegetable recipe. It’s is one of the simplest and most delicious ways to make veggies. You only need the veggies, olive oil, and Braggs Aminos!

Ingredients for a Simple Vegetable Recipe:

1. Variety of veggies (choose 4-6 or whatever is in your fridge): Broccoli, cauliflower, brussel sprouts, kale, asparagus, mushrooms, onions, cabbage, cherry tomatoes, green beans, zucchini, sweet potato, peppers, and the list goes on, but I think you get the idea! So many options 🙂

2. 1-2 Tbsp olive oil

3. 1-2 Tbsp braggs aminos

Directions:

1. Set oven to 400 degrees

2. Chop up veggies if needed and place on a cookie sheet or glass dish (leave kale out and add to mixture for the last 2 minutes of baking)

3. Coat the veggies in the olive oil and Braggs Aminos

4. Place in oven immediately, no need to wait for the oven to preheat – we are in a hurry!

5. Cook for 15 – 20 minutes and serve immediately

6. Serve as a side dish or on top of a salad with beans or lentils

7. Keep left overs for lunch tomorrow!

TIP

Braggs Aminos are amazing! Tastes and looks like soy sauce, but is made from soy beans and does NOT contain any salt!