Not all carbs are bad for you. If you want to get the most from your workouts and train at your peak, quality fuel is critical. Carbohydrates are your body’s preferred fuel source. In addition the need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you. According to Dr. Carol Greenwood, “Eating carbohydrate foods can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories.”
You can find a nice selection of packaged pastas available these days made from healthy ingredients. For this dish I used Organic Green Lentil Ziti. It is packed with fiber and protein and is also gluten free. A nice dose of sautéed veggies, a little cheese and fresh herbs can create a complete healthy delicious meal with your pasta. I sautéed yellow summer squash, tomatoes, green onions and kale to go with mine. A colorful and tasty combination. Some freshly shredded Parmesan cheese and basil put the finishing touches.
I do use a little bit of butter and olive oil to sauté the veggies, but if you’re trying to stay super healthy, you can eliminate them and use broth instead. I always save some of the pasta water to moisten the dish as it has enough starch to cling to the pasta and not make it too watery while adding a bit of moisture and flavor that is needed without adding extra calories.
Summer Squash, Tomato, & Kale Pasta
Serves 4
- 1 lb Organic Green Lentil Ziti (or other healthy pasta)
- 2 tablespoons extra virgin olive oil, separated
- 1 tablespoon butter
- 1 bunch green onions, sliced
- 1 bunch Lacinato kale, stemmed and chopped into bite sized pieces
- 3 yellow summer squash, ends cut and sliced lengthwise in half and crosswise into 1/4″ pieces
- 3 Roma tomatoes rough chopped
- finely grated zest of 1 lemon
- 1 tablespoon thyme leaves
- dash Aleppo red pepper flakes
- 1/4 cup fresh shredded Parmesan cheese
- 1 tablespoon basil, chiffonade
- Kosher salt and freshly ground pepper
- Heat a pasta pot filled with water and a handful of salt to boiling. Cook the pasta al dente as directed and drain, reserving 1 cup of pasta water.
- While the pasta is cooking, heat a cast iron or other large heavy skillet to medium high. Heat 1 Tbsp butter and 1 Tbsp olive oil. Add green onions and toss to coat; sauté for 2 minutes. Lower heat slightly and add yellow squash. Cook without turning until getting tender and lightly golden. Turn and add kale and thyme. Toss for 2 minutes until kale starts to wilt. Add tomatoes and lemon zest and toss until heated through. Season to taste with red pepper flakes, salt and pepper.
- Add the drained pasta to the skillet and toss with remaining 1 Tbsp olive oil. Add pasta water to moisten using only as much as is needed. Serve the pasta mixture in bowls topped with Parmesan cheese and basil.
- I always save a little of the pasta water to store with any leftovers to keep them moist for reheating.
(click here) for printable recipe