Holistic Health Blog
Dr. Cathy Rosenbaum

One-Pot Tomato Lentil Pasta

One-Pot Tomato Lentil Pasta ( Well + Good May 2021)

Yields 4 servings

Ingredients

1 Tbsp vegetable oil

4 cloves garlic, minced

1 onion, chopped

1 vegetable bouillon cube

1 tsp Italian spice mix

1/2 tsp chili flakes

10.5 oz dry spaghetti noodles

3 cups tomato sauce

2 cups water

2 cups cherry tomatoes, halved

1&1/2 cups cooked brown lentils

1/2 cup green olives, sliced or chopped

1/3 cup sun-dried tomato in oil, drained from a jar, chopped

1 Tbsp capers

2 cups fresh spinach

  1.  Add the oil to a large pot on medium high heat.  When hot, add the garlic, onion, bouillon cube, Italian seasoning and red chili pepper flakes, sauteeing for two to three minutes.  Add splashes of water as needed to deglaze the pot.  Then, add the pasta, pasta sauce, water, cherry tomatoes, lentils, olives, sun-dried tomatoes, and capers.
  2. Bring to a gentle simmer and partially cover with a lid.  Cook for 10 to 15 minutes on medium heat until pasta is al dente.  Check on it every few minutes to stir and ensure the bottom of the pot does not burn.
  3. When the pasta is al dente, add the spinach and stir, cooking for an additional minute before removing the pot from the heat.
  4. Serve it generously into bowls, top with some freshly sliced basil leaves, and enjoy!

Orzo With Vegetables

1 x 16 oz package broccoli florets

4.5 Tbsp EVOO, divided

2 tsp salt, divided

1 pint snacking tomatoes

1 small white onion, diced

1 clove garlic, minced

1 tsp pepper

3.5 Cups cooked orzo

3/4 cup lemon and olive oil vinaigrette

  1.  Preheat over to 425 degrees F.
  2. On large baking sheet, toss broccoli with 3 Tbsp olive oil and 1 tsp salt. Roast 15 minutes. Remove from oven, add tomatoes and drizzle with 1/2 Tbsp oil. Return to oven and roast 8 minutes.
  3. Heat large saute pan over medium heat. Add remaining 1 Tbsp olive oil and onion, cook 2 minutes. Add garlic; cook 1 minute.  Add chickpeas; cook 5 minutes. Season with 1 tsp pepper and remaining 1 tsp salt.  Chickpeas should be browned and crisp on edges.
  4. In large mixing bowl, combine cooked orzo, broccoli, tomatoes, chickpea mixture and vinaigrette. Season with additional salt and pepper, if desired. Serve immediately, refrigerating any leftovers.

(Kroger www.PrivateSelection.com March 2021)

Roasted Avocado Hummus

From Magnolia Journal Issue 18, 2021

Roasted Avocado Hummus

Prep: 10 minutes Roast: 15 minutes

1 medium just-ripe avocado, halved, pitted, peeled, cubed

3 cloves garlic, lightly smashed

3 Tbsp EVOO (extra virgin olive oil)

15 oz can cannellini beans, rinsed and drained

1/4 cup fresh basil leaves

2 Tbsp fresh lemon juice

1 Tbsp tahini (sesame seed paste)

1/2 tsp salt

Freshly ground black pepper

Crostini or pita chips

  1.  Preheat oven to 400 degrees F. Place avocado and garlic on a small foil-lined baking pan.  Drizzle with 1&1/2 tsp of EVOO, toss to coat. Roast 15 minutes or until avocado is softened and garlic is roasted.
  2. Combine roasted avocado and garlic, beans, basil, the remaining EVOO, the lemon juice, tahini, and salt in a food processor.  Process until smooth.
  3. Transfer hummus to a bowl. Sprinkle with pepper and, if desired, additional basil leaves.  Serve with  crostini or pita chips.

Makes 1&1/2 cups

 

Low Carbohydrate Diets

Low carbohydrate diets (~130 grams carbs/day) are popular when attempting to burn off excess fat and lose weight.  Carbohydrates include pasta, bread, cous-cous, potatoes, rice, cakes, cookies, and sugary foods.  Eliminating all carbohydrates from our diets is not safe, especially is one works out on a regular basis.

Carbohydrates are broken down into glucose (sugar).  Excess glucose is stored in the muscle and liver as glycogen or, with the help of insulin, converted into fatty acids, and stored as fat in adipose tissue.

If we don’t eat enough complex carbohydrates we may not take in enough fiber and can become constipated.  Our brains need glucose!  Carbohydrates supply energy.

Check with your primary care physician about an appropriate weight loss strategy for your health needs. If you are trying to lose weight,  exercise portion control and keep eating whole-grain carbs along with more veggies, beans, nuts, and seeds.    As always, be sure to drink at least 2 liters of water daily to stay well hydrated.