Vegetable Alternatives To Traditional Pasta – with recipes

Vegetable Alternatives To Traditional Pasta

Traditional pasta as we know, is made with refined wheat flour.

Refining wheat grains into flour removes a variety of nutrients that are found in the bran and germ.

However, some plant nutrients such as phytochemicals cannot be replaced.

Phytochemicals are bioactive nutrient plant chemicals found in all plant foods, like fruits, vegetables, and grains.

Theses phytochemicals have been shown to provide desirable health benefits beyond basic nutrition to reduce the risk of major chronic diseases(Science Direct).

Therefore, traditional pasta noodles lack many important nutrients and are mainly just a source of energy.

The Alternative To Eating Traditional Pasta

There is an alternative to traditional pasta that can help replace some of your carbohydrate heavy meals and improve your diet at the same time.

What is the alternative? Vegetables. Yes, some vegetables can be taken and turned into fresh pasta.

Read More About Spiralizing: Turn Vegetables into Healthy – Creative – Satisfying Meals

Vegetable alternative pastas have become very popular, as many have shown an interest in low-carb, gluten-free and paleo diets.

Vegetables are packed with vitamins, minerals, fiber and antioxidants, which make them far more nutrient dense than any kind of flour pasta.

Due to the low-calorie content in vegetable alternative noodles, the typical serving size is much higher than the average pasta serving size.

Vegetable noodles will help keep you feeling full for longer because of their high fiber content.

You can buy them in your local grocery store, or you can purchase a vegetable spiralizer to prepare them yourself.

You can also use a vegetable peeler to make your own noodles.

These veggies can be prepared by sautéing, boiling or roasting. Olive oil and seasonings are recommended to add some flavor to the dish.

You can even add in tomatoes, chicken, shrimp or plant-based proteins.

Some vegetable alternatives include, spaghetti squash, asparagus, zucchini, sweet potato, cucumber, turnips and carrot noodles.

Whether you are gluten sensitive or you want to remove refined carbohydrates from your diet, the following pasta alternative recipes will satisfy your hunger for pasta.

Keep in mind, cutting the vegetables noodles into thinner slices will make it quicker and easier to cook.

Spaghetti Squash

Spaghetti squash typically yellow in color, is an oblong winter squash with a center cavity filled with seeds.

Like no other squash the flesh of the spaghetti squash after being cooked can be separated into delicate strands comparable to angel hair pasta.

The noodle-like texture and subtle flavor makes it a versatile vegetable (actually a fruit) that pairs well with sauces that include Alfredo, marinara, pesto, and curry among others.

Try this spaghetti squash recipe –

Sweet Potato

Sweet potatoes are not simply potatoes that are sweet.

They are not botanically related to the standard potato, which is a stem tuber in the nightshade family.

And sweet potatoes are an edible enlarged root of a flowering vine in the morning glory family.

Sweet potato noodles are a healthy low-carb alternative to regular pasta.

Sweet potato noodles cook just like regular pasta, and can be added to salads, stir fried with veggies and a protein, like chicken or shrimp.

Try this Indian dish using spiraled sweet potatoes as an alternative to traditional pasta –

Asparagus

Asparagus comes in a variety of colors, including green, white and purple.

Asparagus is a low calorie food that boasts an impressive nutrient profile, which includes folate, a nutrient striped from wheat when processed into flour.

Folate is vital for many functions in the body including cell growth and DNA formation.

Folate acid is a synthetic form of folate, and is not easily absorbed by the body.

Asparagus is used in recipes including frittatas, pastas and stir-fries.

It is also shaved into strands and used as an alternative to traditional pasta.

Like this recipe – Ham Asparagus Alfredo.

Ham Asparagus Alfredo

Summer Squash

We are familiar with summer squash. These include zucchini and yellow squash.

Try these recipes using summer squash as an alternative to traditional pasta.

Zucchini Mexican Squash Pasta with Chorizo Meat Sauce

Yellow Squash – Yellow Summer Squash Pasta and Sauce


Love Dessert Again With These Grain-Free Gluten-Free Sweets

Love Dessert Again With These Grain-Free Gluten-Free Sweets

Love dessert but it makes you bloat, have indigestion, fatigue, brain fog, irritability among other things?

Grains may not be as healthy as we all have been lead to believe – How So?

The Problems With Eating Grains

Grains contain anti-nutrients, like phytates, and lectins.

Phytates bind to essential minerals and essential digestive enzymes in the digestive tract rendering them non-available or in active for absorption or digesting food properly (Journal of Agricultural and Food Chemistry).

Lectins compromise the integrity of the intestinal lining, increasing gut permeability and encouraging the spread of bad bacteria.

Lectin sensitivity is the way your body’s immune system responds to the compromise of the digestive tract.

If you are experiencing lectin sensitivity, you may notice one or a combination of the following:

  • Abdominal cramps
  • Nausea and vomiting
  • Diarrhea

Ultimately a comprised intestinal tract is associated with just about every autoimmune disease.

Gluten-Free & Grain-Free Desserts

Why not try gluten-free and grain-free alternative flours.

Like almond, coconut, garbanzo bean, amaranth and flax seed flours.

Sorghum and Teff are grains milled into flour. Both are by nature gluten-free.

Teff grains are so small, it’s hard to remove the bran and germ during the milling process and because of this, milled teff is a whole grain gluten-free flour.

A Mixing Bowl With Grain-Free and Gluten-Free Flour Alternatives

Try these grain-free, gluten-free sweets and love dessert again.


Paleo Classic Walnut Brownies

Paleo Classic Walnut Brownirs

These classic walnut brownies are dense and chewy instead of cake-like, and have a delicious deep chocolatey taste.

And the coconut sugar gives these brownies a hint of fruitless.

This Paleo recipe though it doesn’t use traditional all purpose white flour – will still fill the air of your house with a chocolatey aroma while it bakes.

Go head and indulge in a brownie dessert without all the added junk.

holding a piece of walnut brownie over glass of milk

Take a bite of these perfect low-carb classic walnut brownies and fulfill your sweet tooth cravings.

Paleo Classic Walnut Brownies

3/4 cup walnut halves and pieces, divided

1/3 cup coconut oil, melted

4 ounces unsweetened baking chocolate

1 cup almond flour

1 cup coconut sugar

3 eggs

1 tablespoon vanilla extract

Preheat oven to 350 degrees F.

Chop and toast 1/2 cup walnuts on 350 degrees F. until browned, about 10 minutes. Remove from oven and set aside.

Line a 8x8x2 inch deep baking dish with parchment paper and set aside.

In a small saucepan, over low heat, add the oil and chocolate. Stir together until oil has melted. Remove from heat and set aside.

In a medium bowl, combine the almond flour and coconut sugar and mix until well incorporated.

Next add the eggs and vanilla and mix until completely combined. Fold in the toasted walnuts.

Pour the batter into the prepared baking dish and spread it evenly to fit the dish.

raw baking dish Paleo Classic Walnut Brownies

Use the remaining walnuts to top the batter.

Bake in preheated oven for 25-30 minutes, or until a toothpick inserted comes out clean.

Remove brownies from oven and let cool completely on a wire rack before slicing.

Fresh from oven Paleo Classic Walnut Brownies

Get more Paleo dessert recipes HERE and read more about the Paleo Diet.

National Granola Bar Day

Granola Bars with oats and nuts on the tableThe United States is a country that is obsessed with food. Now that can be a good thing or bad thing, depending on how you look at it. Today is another day of observing a food item. Yes today is – National Granola Bar Day.

A granola bar includes whole grains, like oats, and quinoa and barley are also used. There are also dried fruits and nuts. To sweeten the bar either honey, molasses, agave nectar or sugar syrup is used. There are a variety of combinations that can add flavor and nutrition.

Making granola bars is a simple task. You mix the ingredients which are then pressed into a baking pan, and later cut into bars.

Granola bars are a go to food, because of seen as a energy bar. The are conveniently carried on hiking trips or biking trails. The bars can be high, but despite that, they are a healthy alternative to a candy bar. Eating a granola bar as a snack is okay, as long as you are active so as to burn the calories.

Outside of the United States granola bars are known by several names, including flapjack, meusli bars and cereal bars.

Here’s our rendition of a all organic, gluten free, paleo approved Granola Bar, and the following is what you will need.

mixed oats, nuts, seeds, raisins, honey and coconut oil, black background, selective focus

2 1/2 cups rolled oats

1cup wheat germ

1cup flax seed, slightly ground

14  cup sunflower seeds, optional to use sesame seeds, or pumpkin seeds

1 cup almonds, sliced, these nuts can also be used cashews, walnuts, peanuts, macadamias or pecans

1cup dry shredded coconut

1 teaspoon Himalayan salt

1 teaspoon cinnamon

2 teaspoons vanilla

1cup honey, optional to use raw honey

4 tablespoons butter

1cup brown sugar

1 cup dried fruit, including cranberries, golden raisins, pineapple, apricots, cherries, papaya, and prunes (optional to use fresh fruit)

Preheat oven to 325 degrees

Line a baking sheet with parchment paper, and set aside.

Combine the oats, wheat germ, flax seeds, sesame seeds and almonds.

NOTE: If you chose to mix in another nut with the almonds, divide the nuts up into 1/2 cup servings, such as 1/2 cup of sliced almonds and 1/2 cup of the nut of your choice.

Spread mixture out evenly over the baking sheet and toast for 10 to 15 minutes or until golden. Stir mixture once or twice, to evenly toast the grains.

NOTE: We slightly ground our flax seeds, as whole flax seeds can not be digested whole, therefore not receiving the benefits of the seed.

In a large bowl combine salt, coconut, cinnamon and dried fruits, and set aside.

In a medium sauce pan over medium heat, add the vanilla, honey, butter and brown sugar. Stir continuously, bring mixture to a soft boil.

NOTE: You can use raw honey because of it dense nutritional content, but after baking the bars much of the vitamins, minerals, and enzymes will be destroyed from the high heat, therefore processed organic honey would be okay to use.

When oat mixture is done toasting, transfer to the same bowl with coconut mixture and stir to evenly combine, then add the honey mixture and stir to incorporate.

Line a 9 x 13 inch glass baking dish with waxed paper. Spread the mixture, using the back of a wooden spoon, pressing the mixture out over the waxed  paper evenly to create a smooth, even surface.

Place another piece of waxed paper over the top, pressing down to evenly compact the mixture.

NOTE: Compacting is important so the bars won’t fall apart when cut. You can place a smaller pan within the 9 X 13 inch baking pan to press the mixture out evenly. You can also use a large drinking glass, by rolling it over the wax paper.

Homemade Granola Bars on the tea cup backgroundCool, than refrigerate about 2 hours. Doing so ensures a clean cut. After cutting the baked granola into bars, wrap them in waxed paper and store in a covered container and store in the refrigerator.Ty can even be store in the freezer for up to between 6 to 8 months.

What Others Are Reading:

Gluten Free Blueberry Lemon Bread

Gluten Free Blueberry Lemon BreadGluten intolerance is experienced by not a few, but many individuals. In the USA gluten sensitive affects 6% of the population, or about 18 million people.  

Around 3 million Americans, or about 1% of the US population have Celiac disease, and must also avoid gluten.

Magazine DigestionA May 2015 published study in the journal “Digestion” found that 86% of individuals who believed they were gluten sensitive could tolerate it (Resource).

Stefano Guandalini, MD, director of the University of Chicago Celiac Disease Center, says that gluten sensitivity, a condition that doctors once dismissed but now is recognized as legitimate complaint from patients (WebMD).

The most common symptom to gluten intolerance is bloating right after eating any flour product, like bread, flour tortillas, donuts, even breakfast cereals among others that contains gluten.

Sourdough Bread on Cutting BoardAlso sourdough bread has only about 3% max gluten after the fermentation process. We prefer this bread over any other, as we do not bloat after eating it.

You might think, what is wrong with bloating some for a bit, as it will go away?

This maybe true, but bloating is a symptom of digestive issues as well as inflaming the digestive tract.

Also if you find yourself wanting to fall asleep after eating gluten containing foods, that is a symptom that your digestive tract is having difficulty digesting gluten.

Gluten Free Blueberry Lemon Bread

1 1/2 cups almond flour

1/4 cup coconut flour, sifted

1 tsp. baking soda

1/4 tsp. Himalayan salt

4 eggs

1/2 cup coconut oil or clarified butter, melted

bowl of fresh blueberries1/3 cup honey or maple syrup

3 tbsp. lemon juice

zest from 2 lemons

1 1/2 cups blueberries

Preheat oven to 350 degrees

Grease a glass loaf pan and cut a piece of parchment paper to line the bottom.

Combine the almond flour, coconut flour, baking soda, and salt in a large bowl.  Set aside.

Whisk together eggs, coconut oil, honey or maple syrup, lemon juice, and lemon zest until well combined.

Add wet ingredients to dry and mix until well incorporated.

Spread one third of the batter onto bottom of prepared pan. Sprinkle 1/3 of the blueberries on top. Spread another third of the batter and another third of the blueberries. Repeat one more time with the remaining batter and berries.

If you wish not to do this step, just mix the berries into the batter.

Next place baking dish into the oven and bake 30-40 minutes, or until a toothpick inserted into center comes out clean. 

Cover with foil if top begins to brown too much.  This is one draw back of gluten free baking, is the top of the cakes seem to brown fast.

Remove from oven and allow to cool.

Gluten free baking is really an art. How so?

Well, if you are use to baking with gluten containing flours, from a grain, and not flour from a nut, it can be caught difficult, if not to say stressful.

We say stressful, because of all the effort and time you spent on preparing and baking, to only have a flop as they say, is stressful.

Slice of Gluten Free Blueberry Lemon Bread topped with Organic ButterIf your first gluten free dessert doesn’t turn out perfect, just try again.

Link here to view our very first gluten free dessert here at Splendid Recipes and More.

It was delicious, though the texture was not right. We kept trying and have come out with some good results.

Desserts made with almond flour and even coconut flour, taste really good with a good Italian or French roasted coffee or even an Espresso.

Serve the dessert bread warm with a dab of organic butter or coconut butter.

Please leave us your thoughts on going gluten free.

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Blueberry Muffins Paleo Style

Blueberry Muffins Paleo Style

You may heard of the Paleo Diet, and are also unaware what the diet consists of.

The paleolithic lifestyle also known Paleo Magazineas the Paleo Diet, is a diet that attempts to recreate or endeavors to imitate the eating patterns of our ancestors lifestyle, who lived 1000’s of years ago.

They did not eat food that was processed, refined, cooked with toxic oils, or that contained sugar, unlike the majority of the foods that we eat today (The PaleoSecret).

There are a small number of cultures in the world today, who continue to live a paleolithic hunter-gatherer lifestyle.

Those who live in a modern society cultures, try to recreate elements of a paleolithic lifestyle.

They do so in an attempt to improve or enhance their health, fitness and happiness by avoiding the common diseases that most of society faces today, which include obesity, cardiovascular disease, metabolic syndrome, allergies, depression, and chronic stress.

the paleo diet verse a non paleo dietThe paleo diet encourages eating generous amounts of saturated fats like coconut oil and butter or clarified butter.

The diet also promotes not using oils made from vegetables, or that are hydrogenated and partly-hydrogenated.

These oil include, but not limited to, margarine, soybean oil, corn oil, peanut oil, canola oil, safflower oil and sunflower oil.


Read More Here About

The Smoke Point Of Oils


Olive oil and avocado oil’s are encouraged for consumption, but only use them in salad dressings and to drizzle over food (Paleo Leap – Paleo Diet 101).

A paleo diet is neither vegetarian or Vegan.

Paleo eaters eat meat, unlike vegetarians, though they will eat dairy or eggs (depending on the person), and unlike vegans who eat no meat at all, including the by products of animals, such as dairy products, eggs, and even honey.

Blueberry Muffins Paleo Style

2 cups almond flour

1/2 teaspoon Himalayan salt

1/2 teaspoon baking soda

1/2 teaspoon ground cardamon

1/2 teaspoon ground cinnamon

2 large eggs

1/4 cup melted ghee

1/3 cup raw honey

1 1/2 teaspoon real vanilla

1 1/4 cups blueberries

A few pumpkin seeds and berries for topping the muffins

Preheat the oven to 350 degrees and line a 12 mold muffin pan with baking cups.

Preparing step by step Blueberry Muffins Paleo StyleIn a large bowl, whisk the dry ingredients, making sure there are no lumps.

In a medium bowl, whisk together the wet ingredients, then combine the wet ingredients with the dry, and incorporate together. Next fold in the blueberries.

bluebery muffin dough in a 12 well muffin panDivide the batter among the 12 muffin molds, filling each cup 3/4th of the way. Top with pumpkins seeds and a few berries.

Blueberry Muffins Paleo StyleBake for 25 to 30 minutes, or until the tops are a deep golden brown.

Enjoy some other desserts using alternatives to whole wheat or grain flour, both Paleo approved.

Gluten Free Tropical Carrot Cake

Orange Almond Cake

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