Summer Spaghetti Primavera

By Ashley Jean June 19, 2023 18 mins read 109 Views

Ingredients

1/4 cup olive oil
3 cloves garlic, sliced
12 oz spaghetti, ( I used spinach spaghetti) broken in half
3 cups reduced-sodium chicken broth
1 medium zucchini, ends trimmed and sliced into matchsticks
1 medium yellow summer squash, cut ends into matchsticks, trimmed and sliced.
8 oz Small fresh mozzarella cheese balls (pearls)
2 cups cherry tomatoes, halved
Finely chop 1 large onion
Fresh basil leaves chopped to 1 cup
1 teaspoon of kosher salt
Black pepper freshly ground to 1 teaspoon
Red pepper flakes, 1/2 teaspoon

Directions

Heat 2 tablespoons oil in a 12-inch deep skillet on medium heat. Stir for one minute. Add the garlic. Toss pasta to combine. Add broth. Stir occasionally. Heat, covered, on medium heat for about 12 minutes, or until liquid has almost been absorbed. Transfer the spaghetti from the heat to a baking dish oiled with oil.

The skillet
Add the remaining olive oil. Add the tomatoes, squash, basil, onions, red pepper flakes, salt and pepper. Cook the vegetables for 10 minutes, or until they are tender.

Spread the sauce on top of the spaghetti. Sprinkle the mozzarella balls on top of the spaghetti.
Bake at 350degF for 10 minutes. Serve in pasta dishes with crusty Italian toast.

By: Jovina Coughlin
Title: Summer Spaghetti Primavera
Sourced From: jovinacooksitalian.com/2023/06/19/summer-spaghetti-primavera/
Published Date: Mon, 19 Jun 2023 12:59:28 +0000

Frequently Asked Questions

What are the main principles of the Mediterranean diet, and how can they be applied to your daily life?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. Red wine should be enjoyed in moderation. These are the basic principles of the Mediterranean diet:

Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
When possible, prefer fresh ingredients to pre-packaged processed foods.
Add herbs rather than salt to flavor meals generously.
Take a walk after dinner to get in some exercise, or sign up for an exercise class.
Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will help to identify when you feel satisfied and full.

What is a typical Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. The options include eggs in olive oil and roasted vegetables with a side salad, Greek yogurt with cheese, whole-grain Toast, or Quinoa porridge topped off with fresh fruits. Avocado toast with tomatoes is a delicious option for breakfast. Begin your day on the Mediterranean with high-quality proteins like wild-caught seafood, grass-fed beef, organic eggs and nuts. Whole grains such as quinoa, oats, and whole grains are good choices. You can also limit the amount of sugar by choosing fresh fruits, avocados, extra virgin olive oils, olives, and coconut oils. For added antioxidants, you might consider adding green tea to your morning breakfast.

Is Rice on the Mediterranean diet?

Mediterranean diets allow rice but encourage it. This diet encourages the consumption of fruits, vegetables and whole grains. Whole-grain brown rice is an excellent source of carbohydrate and provides energy. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. Cooked rice can be added to meals, such as soups and stews. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

Is it possible for me to lose weight following the Mediterranean Diet?

Yes, you can lose weight on the Mediterranean Diet. The Mediterranean diet emphasizes whole foods such fruits, vegetables, legumes, olive oil, and other quality fats. These can help you reduce calories while still providing essential nutrients for your health. You can lose weight by including physical activity in your diet. A positive mindset, coupled with a reduction in processed foods, red-meat consumption, and sugar intake, can help to maintain a healthy body weight.

What are the main food items in a Mediterranean-style diet?

Mediterranean cuisine consists of fruits, vegetables whole grains, legumes as well as nuts. Pre-packaged processed foods should be avoided whenever possible. It is better to use herbs than salt to spice up meals. Physical activity should also be included in daily routine to reap the full benefits of this diet. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet is primarily plant-based. This ancient diet is primarily based on plant-based foods, such as fruits and vegetables, legumes (nuts), and seeds. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.

Can the Mediterranean diet be gluten-free

Yes, the Mediterranean diet can be modified to be gluten-free. It is possible to incorporate gluten-free grains into your meals, instead of whole-grain carbohydrates such as barley or wheat. You should also include fresh fruits, such as melon and pear, legumes, nuts and seeds, in your diet. Individuals with gluten intolerance to milk or dairy may benefit by choosing lactosefree products. For example, porridge can be substituted for oats and baked salmon with potatoes or bean soup as lunch. You could also roast vegetables with herbs for dinner.

Statistics

Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet is an eating style that draws inspiration from traditional Mediterranean cuisine. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. This diet emphasizes the consumption of plant-based food such as legumes, nuts and seeds, which are packed with vital nutrients like vitamins, minerals and plant proteins. The anti-inflammatory properties these foods possess are well known for their heart health benefits.

The Mediterranean diet offers many health benefits. You can live longer, have better quality lives, lower blood sugar levels, better control of glucose, reduced risk of depression, improved cognitive function, and lower risk for some types (e.g. colon) cancer than other diets. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. It promotes healthy eating habits that involve socializing around meals and reducing food cravings throughout the day. You can increase your health by engaging in moderately vigorous exercise throughout the day. This includes walking, biking, and using the stairs instead of the elevator to get to work.

Get more vegetables and fruits into your diet to promote a Mediterranean lifestyle. Instead of eating refined grains, choose whole-grain options such as brown rice, quinoa and oats. Add more beans, fish, and nuts to your diet for protein. Olive oil can be used as your main cooking fat. Use herbs and spices instead of salt to season food. You should consume moderate amounts of milk, yogurt, and cheese. For a complete Mediterranean diet experience, you can enjoy a glass wine at times.

Making changes to your daily meal plan takes time and dedication. It is possible to make a transition into a healthier lifestyle by following these tips. Also, you can learn how to diversify your diet so you don’t become bored of the same ingredients. Last but not least: Ensure that you include grains, legumes and high fiber items to enhance your appetite after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. This diet can provide potential health benefits including improved quality of life and longer life span.