- Home Care Association of Americawww.hcaoa.org
- FamiliesUSAwww.familiesusa.org
- Health Finderwww.healthfinder.gov
- National Institute of Mental Healthwww.nimh.nih.gov
- National Institutes of Healthwww.health.nih.gov
- Office of Long Term Living – Quality Assurance Helpline 800-757-5042 555 Walnut Street, Harrisburg, PA 17101-1919
- Allegheny County Area Agency on Aging 412-350-4235 2100 Wharton Street, 2nd Fl., Pittsburgh, PA 15203
- Beaver County Department of Aging 724-847-2262 1020 8th Ave., Beaver Falls, PA 15010
- Cambria County Department of Aging 814-539-5595 110 Franklin Street, Johnstown, PA 15901
- Washington County Department of Aging 724-228-6856 100 West Beau Street, Washington, PA 15301
- Westmoreland County Department of Aging 724-830-4444 Troutman’s Building 200 S Main Street Greensburg, PA 15601
- Tuscan Pasta (a Perfect Summer Dish)
Have you enjoyed Tuscan pasta before? It’s an easy way of saying lots of veggies tossed in a flavorful homemade pasta sauce. In fact, if you head to the grocery store, you’ll see a variety of jarred sauces with some variation of the words on them.
But you’re in luck, because this Tuscan pasta recipe is packed with your favorite fresh veggies and tossed in a light tomato sauce. Served over a bed of brown rice pasta, this Tuscan-inspired recipe is is meat-free and vegan-friendly — it’s the perfect recipe to feed a crowd.
Nutrition Facts
Zucchini, mushrooms and tomatoes. Three great summer vegetables are represented in this dish alongside onions, brown rice pasta, coconut oil and many seasonings. This adds up to one nutritious dish.
At only 276 calories per serving, the macronutrients are impressive for a vegan pasta dish: 41 grams of carbohydrates (9 grams are fiber, making this a fiber-rich meal as well), 10 grams of fat and 12 grams of protein. If you add chicken breast to make this a Tuscan chicken pasta, then you have even more protein, of course.
With all of these nutrition-rich ingredients, this Tuscan pasta is also high in many vitamins and minerals. Each serving provides 95 percent Daily Value (DV) of vitamin C, 129 percent DV of vitamin B1 (thiamine) and 71 percent DV of vitamin A. It’s also more than 40 percent DV in vitamins B2, B3, B5 and B6.
Minerals are also impressive: 59 percent DV in copper, 39 percent DV in manganese and 37 percent DV in phosphorus. It’s also more than 20 percent DV in magnesium, iron, potassium and zinc.
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
How to Make Tuscan Pasta
In a large skillet over medium-high heat, mix tomatoes, tomato sauce, coconut sugar and seasonings in a skillet over medium-high heat.
Bring the mix to a boil and once it’s bubbling, reduce the heat. Cover the skillet and simmer for 20 minutes.
Use the downtime to get that brown rice pasta ready. This is a great alternative to wheat pasta, especially if you’re avoiding gluten. (Another great new option is lentil-based pasta that is relatively high in protein.) Use a medium-sized pot to cook the pasta according to the package directions. Drain and set aside.
While your sauce is still simmering, heat the coconut oil in a separate saucepan. While you might be tempted to use olive oil, coconut oil, which is loaded with health benefits, is a better option over higher heat.
Then add in the zucchini, mushrooms and onions. Cook until the veggies are tender but still crisp. Next, add the tomato sauce mixture to the vegetables. Once those are all mixed up, toss in the pasta and coat it with the sauce and veggies.
Adding some fresh herbs, like parsley or basil, can really take this Tuscan pasta recipe over the edge. If you can tolerate dairy, top with Pecorino Romano. An Italian sheep hard cheese that you should grate over the pasta, it imparts a grassy and earthy flavor.
The best part about this recipe is that it’s easily customizable. Add a little spinach, replace the mushrooms with bell peppers — make this Tuscan pasta your own, because it’s a recipe you’ll want to return to over and over again.
If you want to add a meat protein, consider chicken for a Tuscan chicken pasta.
Other Recommended Pasta Dishes
- Macaroni Salad
- Vegan Alfredo
- Tuna Pasta Salad with Kalamata Olives
- Zucchini Noodles with Marinara Sauce
- Zucchini Lasagna
Tuscan Pasta Recipe
- Total Time: 30 minutes
- Yield: 4
- Diet: Vegan
Description
Have you enjoyed Tuscan pasta before? It’s an easy way of saying lots of veggies tossed in a flavorful homemade pasta sauce.
Ingredients
- one 28-ounce can diced tomatoes
- one 8-ounce can tomato sauce
- 1 tablespoon coconut sugar
- 2 teaspoon garlic powder
- 2 teaspoon Italian seasoning
- ½ teaspoon black pepper
- ½ teaspoon sea salt
- 2 tablespoon coconut oil
- 1 pound zucchini (around 3 medium-sized), sliced
- 8 ounces mushrooms, chopped
- 1 onion, chopped
- 12 ounces brown rice pasta (three-quarters of a standard package)
- Pecorino Romano (sheep cheese), optional
Instructions
- Mix tomatoes, tomato sauce, coconut sugar, and seasonings in skillet over medium-high heat. Bring mixture to a boil and then reduce heat. Cover and simmer for 20 minutes.
- While mixture is simmering, using a medium pot, cook pasta in boiling water as directed on package. Drain and set aside.
- Heat coconut oil in a separate saucepan. Add zucchini, mushrooms and onions. Cook until vegetables are tender but still crisp.
- Add to tomato sauce mixture and then add in pasta mixture. Stir until well combined, plate and serve.
- Optionally, top with grated Pecorino Romano.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Main Dishes
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (522 g)
- Calories: 276
- Sugar: 11.4 g
- Sodium: 604 mg (40% DV)
- Fat: 9.6 g
- Saturated Fat: 6.5 g
- Unsaturated Fat: 2.2 g
- Trans Fat: 0 g
- Carbohydrates: 41.2 g
- Fiber: 9 g
- Protein: 12.2 g
- Cholesterol: 35 mg
The post Tuscan Pasta (a Perfect Summer Dish) appeared first on Dr. Axe.
Read more » - Zoodle Salad with Avocado Ranch Dressing
Have you heard of zoodles? They’re a delicious way to get your veggies in, lighten up meals, cut back on carbs and still enjoy your meals. In other words, they’re a lifesaver and involve the nutrition-rich zucchini.
What are zoodles? are technically zucchini that’s been cut with a spiralizer, turning it into zucchini noodles. If you get creative, however, you can “zoodle” almost any veggie.
If you’re new to the world of spiralizers, this zoodle salad is a great way to start. It pairs popular vegetables like cucumbers, radishes and, of course, zucchini, with a delicious avocado dressing. Kids will love it, adults will love it — you’ve got to try it!
How to make a zoodle salad
Start by washing, peeling and spiralizing the radish, cucumber and zucchini. Then peel and slice the onion, chop up the peppers and julienne those carrots. You will love all the fresh colors.
Add the fresh vegetables to a big bowl, but save a few of the chopped ones for later.
Make up the homemade avocado dressing that delivers incredible flavor and some healthy fats. After it’s made, drizzle it over the zoodle salad mix and use your hands or a rubber spatula to mix it all up.
Divvy up the salad into bowls and top with the remaining chopped vegetables.
I love this simple zoodle salad. It makes a fun lunch or side dish. You could even add your choice of protein to it, like grilled chicken or fish, to make it more filling.
Other healthy salads
- Tuna salad
- Massaged kale salad
- Kale caesar salad with salmon
- Mango walnut spinach salad
- Harvest Mason jar salad
- Arugula salad with pecorino
Zoodle Salad Recipe
- Total Time: 15 minutes
- Yield: 6
- Diet: Vegetarian
Description
Zoodles are a great way to get your veggies in, lighten up meals, cut back on carbs and still enjoy your meals. Coupled with this avocado ranch dressing, it’s also delicious.
Ingredients
- 1 medium daikon radish, peeled and spiralized
- 1 medium zucchini, spiralized
- 1 medium cucumber, spiralized
- ½ white onion, sliced thin
- 6 green onions, washed and finely chopped
- 1 small red bell pepper, stem and seeds removed and then chopped
- 1 small green bell pepper, stem and seeds removed and then chopped
- 1 small yellow bell pepper, stem and seeds removed and then chopped
- 4 carrots, peeled and julienned
- 1 recipe Avocado Ranch Dressing
Instructions
- Wash all the vegetables well.
- Prepare the vegetables as described in the ingredient list.
- Add the spiralized and chopped vegetables to a large mixing bowl (save a few of the chopped veggies as toppings).
- Pour the dressing over the vegetables and use your hands or large wooden spoon to mix until well-combined.
- Serve topped with leftover chopped veggies.
- Prep Time: 15 min
- Category: Salads, Appetizers
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 serving (195 g)
- Calories: 151
- Sugar: 7.3 g
- Sodium: 57 mg (5% DV)
- Fat: 9.1 g
- Saturated Fat: 1.9 g
- Unsaturated Fat: 6.3 g
- Trans Fat: 0 g
- Carbohydrates: 16.8 g
- Fiber: 6.9 g
- Protein: 4.1 g
- Cholesterol: 3 mg
The post Zoodle Salad with Avocado Ranch Dressing appeared first on Dr. Axe.
Read more »
Alternative news
- Eating Small Fish Linked To Lower Risk Of Death
A study conducted by researchers at Nagoya University Graduate School of Medicine in Japan found that regularly consuming whole small fish — such as sardines, mackerel, and smelt — is linked to reduced risks of all-cause and cancer mortality in Japanese women. The study, which involved 80,802 participants ages 35 to 69 over nine years, showed that women who ate small fish one to three times a month, one to two times a week, or three or more times a week had significantly lower risks of dying from any cause or cancer compared to those who rarely ate small fish. Men also showed a similar trend, although the results were not statistically significant. The researchers emphasize the potential health benefits of these nutrient-rich fish and suggest further research is needed to confirm these findings and explore their broader implications beyond Japan.
Source
cambridge/core/journals/public-health-nutrition/article/association-between-consumption-of-small-fish-and-allcause-mortality-among-japanese-the-japan-multiinstitutional-collaborative-cohort-study/47E8745FA2D52366394DF85A6A9A0674
Try this recipe today: Scandinavian-Inspired Sandwich Spread
Sign up for more Dr. Weil newsletters!
The post Eating Small Fish Linked To Lower Risk Of Death appeared first on DrWeil.com.
Read more » - Vitamin B3 Might Improve Peripheral Artery Disease
A common B vitamin might make walking easier for people with a chronic arterial condition, according to recent research. Investigators at Northwestern University and University of Florida conducted a preliminary clinical trial to investigate the effects of nicotinamide riboside, a form of vitamin B3, on patients with peripheral artery disease (PAD). PAD is a chronic circulatory condition affecting arteries in the legs, leading to decreased walking ability.
Participants who took nicotinamide riboside for six months showed significant improvement in their walking endurance, increasing their timed walking distance by more than 57 feet compared to those who took a placebo. Although more research is needed, the results suggest that nicotinamide riboside may aid in energy generation within muscle cells, potentially alleviating symptoms of PAD.
Source
nature/articles/s41467-024-49092-5
Try this recipe today: Braised Red Cabbage
Sign up for more Dr. Weil newsletters!
The post Vitamin B3 Might Improve Peripheral Artery Disease appeared first on DrWeil.com.
Read more »