Asparagus and Cherry Tomato Pasta

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Nita Sharda Carrots and CakeYAASSSS. Asparagus is finally in season. I remember being in my twenties and trying a spear of asparagus for the first time. I was confused. But then I had another spear. I was hooked. Since then, I’ve enjoy asparagus in many ways from grilling, steaming, wrapped in prosciutto and mixed into a summery pasta dish!

This pasta recipe is SO EASY to throw together on a busy weeknight. Washing and trimming the asparagus ahead of time will help make this a total breeze. Besides, doesn’t everyone love pasta?

Here are a few reasons why you’ll enjoy this recipe and feel good about eating it:

  • It’s colourful – beautiful red and green colors make this pretty on the eye
  • The whole wheat pasta will keep you full
  • You can top your pasta with any cheese you desire, I used Bothwell Cheese Parmesan but it’s also taste with goat cheese and feta cheese; if you’re vegan you can nix the cheese or use your favorite dairy-free product!
  • It includes 9 only ingredients! NINE!
  • The olive oil is super heart health and anti-inflammatory (remember, we talked about that here)

Kay…one more picture, and then I’ll share the recipe! 

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Asparagus and Cherry Tomato Pasta
 
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Serves: 5-6
Ingredients
  • 2 cups whole wheat pasta (uncooked)
  • approx 20 spears of asparagus, washed, trimmed and cut into 1 inch pieces
  • 1 cup cherry tomatoes, halved
  • 2 cloves garlic
  • ¼ cup and 1 tbsp olive oil
  • ¼ cup balsamic vinegar
  • Salt and pepper, to taste
  • ⅓ cup cheese (parmesan, goat cheese or feta cheese)
Instructions
  1. Cook pasta according to package directions. Drain and set aside.
  2. Meanwhile, sauté asparagus in 1 tbsp olive oil over medium heat. Continue to cook asparagus until it is tender.
  3. Add in garlic, cooked pasta, remaining olive oil, balsamic vinegar, salt and pepper. Mix together and heat through for about one minute to allow the garlic to infuse itself into the dish.
  4. Add in cherry tomatoes and continue to heat the pasta through for 5 minutes or until cherry tomatoes begin to wilt.
  5. Remove from heat. Top with cheese.

Nita Sharda Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Veggie-filled Mac and Cheese

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Nita Sharda, Carrots and CakeDon’t get upset! I know what you’re thinking “why did this Dietitian take my favorite comfort food and add veggies and then butcher it with lentils?”! I realize fully that mac and cheese is all things comforting and nostalgic for many of us. Having said that, most of use could do with a bit more veggies in our life and in honour of The International Year of the Pulse, it only made sense.

The truth is, I love a good mac and cheese. You know, the kind you get at restaurants with the crispy topping. Oh, and when it has bacon, even better. Unfortunately, on almost all occasions, these variations of mac and cheese left me feeling like I had just eaten a treat. So, I wanted to create a wholesome recipe that I could enjoy and feel good about eating throughout the week. You feel me?

I remember the first time I made this recipe. My husband scratched his head and said, “babe, there is something more gritty in the texture”. I smiled and told him it was the lentils. He shrugged, grabbed a second serving and called it great. What a keeper. So yes, you should expect a slight change in the texture you’re used to, but the taste shouldn’t be all too different.

If you need to take baby steps. Maybe try the recipe with just onion and lentils. Or, just veggies. It’s your body, you’re the boss. 

I tripple-tried this recipe before deciding to have it photographed and placed on the blog. But, it fits. It truly does. Here’s what I love about this version of mac n’ cheese:

  • It uses 2% Evaporated Milk to give it the creaminess you want. It’s made by removing water from fresh milk and then heating it. Heating the milk gives it the creamy, slightly cooked taste and darker colour. It’s a source of protein, calcium and Vitamin D!
  • It includes approximately 3 cups of veggies which mean you could really add more, or less. One time I added cauliflower! Another time I opted to use mushrooms.
  • The lentils help to increase the protein and fibre content of the entire recipe, making it a one-pot-meal kinda deal.
  • You can spice it up as you wish. I keep it simple but you could also add some basil or parsley if you fancy.
  • Lastly, it’s freezer friendly and great to pull out on those day’s you might be extra crazy busy and don’t want to compromise on your nutrition. Simply place it in the oven and bake until everything is heated through and your cheese is bubbly.

I drew inspiration for this recipe from The Lean Green Bean and the Eat Shrink and Be Merry gals. Check out their versions if you wish.

Nita Sharda, Carrots and Cake

UP CLOSE AND PERSONAL.

Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Okay, recipe taymeeee.

Mac and Cheese with Lentils
 
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Serves: 6 - 8
Ingredients
  • 1 cup elbow pasta
  • ¾ cup red lentils, uncooked
  • 2 tbsp canola oil or butter
  • 1 onion, diced
  • 1 red pepper, diced
  • 1 cup broccoli, chopped into small florets
  • 1 cup spinach, thinly chopped
  • 3 cloves garlic, minced
  • 1 tsp paprika
  • ½ tsp cayenne
  • 1 tsp black pepper
  • 2 tbsp all purpose flour
  • 1 can (370mL) Evaporated Milk (I used 2% MF)
  • 1 cup cheddar cheese
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook elbow pasta according to package directions, until al dente. Drain and set aside.
  3. Cook red lentils according to package directions. Once lentils are cooked through, set aside.
  4. In a separate large pot, heat butter or canola oil. Add in onion and cook until translucent.
  5. Once onion is cooked through, add in remaining vegetables, garlic and spices. Saute for 10 - 15 minutes until vegetables are softened. I prefer to add my spinach last as it requires very little heat.
  6. Sprinkle vegetables with flour, ensuring the mixture is well coated.
  7. Add evaporated milk and ¾ cup of cheese, leaving some cheese for the last step.
  8. Add in cooked pasta and lentils to the vegetable mixture and combine thoroughly.
  9. Place mixture in a 9 x 13 dish, or two 8 x 8 dishes. Top with remaining cheese.
  10. Bake for 20 - 25 minutes until cheese is bubbly.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Hearty Meat Marinara

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Nita Sharda, Carrots and CakeWhen guests come over for dinner, what’s your go-to-recipe? You know, the one that gets the oohs and ahhs. I tend to lean towards Italian cuisine. I mean, WHO DOESN’T LOVE PASTA? Pasta tends to receive a lot of negativity – you know, it’s just carbs, right? No way! Pasta is actually very versatile and can be super nutritious. Most enriched varieties come with B vitamins and iron. Not to mention it’s hella economical.

What to buy?

When choosing pasta look for something that offers you at least 4 grams of fibre per serving. Next, check out the ingredient list. Go for a pasta that has the word whole grain written as the first ingredient. If you’re not quite ready for whole grain pasta (don’t worry, I get it) then I recommend starting slowly. Mix in half wholegrain with half regular pasta. Baby steps are all G around here. I tend to enjoy spaghettini as it’s slightly thinner.

So we’ve got the right pasta in the shopping cart. It’s also important to pay attention to how you dress your pasta. If you prefer to use a ready-made pasta sauce be weary of the sodium content. This marinara is stuffed full with yummy vegetables, flavourful spices and for protein I opted to use a lean protein – ground turkey. You could also use lean ground beef or soy protein.

Nita Sharda, Carrots and Cake

Okay. Rant over. Recipe below!

Hearty Meat Marinara
 
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Ingredients
  • 1½ tbsp canola oil
  • 3 cloves garlic, minced
  • 1 whole yellow onion, diced
  • 1 green pepper, diced
  • 2 stalks celery, diced
  • 1 zucchini, diced (keep the skin on)
  • Large handful mushrooms, diced
  • ¾ - 1 lb ground meat (lean beef, turkey, chicken)
  • 1 28oz can whole tomatoes
  • 1 28oz can crushed tomatoes
  • ½ cup water or vegetable broth
  • ¼ teaspoon salt
  • Freshly ground black pepper
  • 1 tsp sugar
  • 1 tbsp basil
  • 1 tbsp oregano
  • 1 tbsp parsley
Instructions
  1. In a large pot add canola oil, onions and garlic. Cook for a few minutes, or until onions are translucent. Add in green pepper, celery, zucchini and mushrooms. Cook for 5-8 minutes until softened over medium heat.
  2. Place cooked veggies on a plate and set aside. In the same pot brown your meat with salt and pepper to taste, about 3 minutes.
  3. Pour in whole tomatoes (mashing them each with your hands), crushed tomatoes, and water/broth.
  4. Add salt, black pepper, sugar, basil, oregano and parsley. Add in plated veggies. Stir to combine and simmer over very low heat for 30 minutes.
  5. If you would like, feel free to blend the sauce for a desired consistency using an emersion blender.
  6. Voila!

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda