Posts Tagged whole wheat pasta

Healthy Recipes – A Delicious Pasta Recipe That Will Boost Your Immune System

Love tomatoes and pasta? Did you know they can be combined to boost your immune system? This healthy pasta recipe does just that.

Every day, your immune system battles the millions of bacteria, microbes, toxins and viruses that try to invade your body. But this complex and highly interactive network of organs and specialized cells can help keep you healthy only if it’s healthy itself. So how do you make sure your immune system stays strong? Along with getting enough sleep and exercise, and keeping your stress level down, a low-fat, high-fiber, nutrient-rich diet will keep your immune system in top-notch condition. Research suggests that the following vitamins and minerals, in particular, regulate a wide variety of immune system functions:

  • Vitamin A
  • B-complex vitamins
  • Vitamin C
  • Zinc
  • Selenium
  • Magnesium

While it’s a good idea to take a vitamin and mineral supplement to ensure you’re getting the nutrition your body needs, you obviously want to get as many immunity-boosting nutrients as you can from the food you eat. The following recipe, rich in the vitamins and minerals listed above, offers a delicious way to keep your immune system strong:

Mexican Pasta Serves 4

Ingredients

  • 1 tablespoon olive oil
  • 3 green onions, thinly sliced
  • 2 cloves garlic, finely chopped
  • 1/2 lb lean ground beef or ground turkey
  • 1 tablespoon chili powder
  • 1/4 teaspoon salt
  • 1 can (14½ oz) stewed tomatoes, chopped
  • 1 jalapeño pepper, finely chopped
  • 1/3 cup shredded Monterey Jack or cheddar cheese
  • 1/4 cup chopped cilantro
  • 8 oz package bow- or corkscrew-shaped whole wheat pasta

Directions

  1. Cook pasta according to package directions. Drain well and place in a large bowl.
  2. Heat oil in a large skillet over medium-high heat. Add green onions and garlic and cook 30 seconds.
  3. Crumble in ground beef. Sprinkle with chili powder and salt. Cook, stirring frequently, about 5 minutes, or until beef is no longer pink.
  4. Add tomatoes and their juices, and jalapeño. Bring to a boil over high heat. Reduce heat to medium; cover and cook 5 minutes.
  5. Pour sauce over pasta.
  6. Sprinkle with cheese and cilantro. Toss to mix.

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Healthy Recipe Substitutes

The days are getting shorter, the nights longer and the weather cooler. With all of these changes comes the strong internal desire for comfort foods. These foods often are high in fat and carbohydrates, and could be disastrous for anyone who is trying to lose weight.

Fall favorites often include macaroni and cheese, mashed potatoes, meatloaf and cake to name a few. A few simple recipe substitutions are the best way to lose weight and still eat what you are craving.

The following weight loss tips will help get you through the winter months.

1. Substitute whole wheat pasta when making macaroni and cheese. Whole wheat pasta contains a variety of wheat and grains that are high in fiber and very filling. While they may take longer to cook than regular pasta, the health benefits are worth it. Also, cut back on the amount of butter used in the recipe. Cutting back on the butter is one shortcut that will not be missed. Finally, substituting skim milk for cream or butter will cut on calories and fat.

2. Next time you plan on whipping up a fluffy creamy batch of mashed potatoes, try mixing in some roasted cauliflower. This is a tasty trick that will satisfy everyone’s palate. Skip the butter and whole milk and instead whip in some low sodium chicken broth and skim milk. Add a little salt and pepper. No one will be the wiser.

3. Instead of pure ground beef, make a combination of pork and lean ground beef together to cut on the fat. Add plenty of seasoning be sure to drain the excess grease before serving.

4. If the sudden urge to bake tickles your fancy, substitute apple sauce for oil in recipes to reduce the fat content and add an extra bit of moistness and flavor to recipes.

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