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Lets be honest, who doesn't love pasta? One of the benefits of staying active is that you have more flexibility when it comes to your favorite dishes. When it comes to pasta, a whole wheat or higher fiber/protein option is always the most nutritious, but regular white pasta can easily be part of a balanced diet when eaten in moderation.
In fact, athletes and those training for a race may feel better knowing that enjoying refined carbohydrates right after their workout may actually decrease recovery time. Refined carbohydrates, such as white pasta, breads, and bagels, offer a higher glycemic index indicating quicker digestion and more potentially more complete replenishment of necessary glycogen stores.
So, how can we enjoy our pasta dishes to the fullest, mix-up the usual ingredients, and get the most bang for our buck nutritionally? Veggie-based sauces are a great way to hit all of these marks. Try one of these options!
1.) Add flour to large saucepan and gradually add stock, whisk until blended well. Boil over medium heat for 2 minutes, stirring constantly.
2.) Add 2 cups veggies and garlic. Bring to a boil and let cook for 5-15 minutes or until tender (depending on the veggie choice!).
3.) Place mixture in a blender with remaining ingredients and blend until smooth.
4.) Mix sauce with cooked pasta over low heat. Toss to coat and serve immediately.
Added veggie bonus: Roast an extra side of your chosen veggie with oil, salt, and pepper for about 10-15 minutes and mix into your finished dish. Enjoy!
Sports Nutrition for Peak Performance & Health
I'm Lexi, a Certified Sports Dietitian and Yoga Instructor. I work with individuals, teams, and groups to find fuel and balance within their sports diets for peak performance and health.
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