Family-Friendly: “3 Vegetable Challenge” Pasta

Recipes

THIS RECIPE CONCEPT:

Kids have this concept called the “3 marker challenge” that I brought up to my daughter in the form of the “3 vegetable challenge” asking her to have 3 veggies at a time during at least 2 meals or snacks per day.  It is visually attractive to them on the plate, but involving your kids in the cooking as well as relating it to a “challenge/game” that is current can be a huge win for parents!

I try to keep things simple. Simpler, the better. I will make the dish itself and then sometimes make myself a separate, more complex sauce or dressing. It isn’t much more work because it is the base that stays the same. 

Depending on the size of your family the amount will vary.

The Pasta Ingredients:

  • Whole wheat penne, cooked
  • Chicken, baked/cut + pan-grilled (I love this kitchen tool – you don’t have to use your hands and picks up everything- great for kids!)
  • Broccoli- steamed
  • Zucchini noodles* – optional, but it’s so fun for the kids if you make them yourself! A substitute can be asparagus
  • Butter
  • Parmesan
  • Carrots
  • Salt + Pepper

INVOLVING YOUR CHILD(REN)

  • If I set up the spiralizer, she likes to “catch” the noodles + then puts them in a bowl
  • I steam the broccoli first in larger florets so she can use her toddler knives + protective gloves to help cut it more easily when it is softer. Sometimes they are even easy enough to pick apart  by hand once slightly cooled.
    • COOKING TIP: don’t over steam the broccoli/carrots. Kids do like different textures and crunch!
  • Plating or setting the table. Involve them through to the end! My little one loves the responsibility of getting things ready and getting her own food on her plate. She feels grown-up and included.

NOTE FOR YOU: I steamed extra broccoli to use in a breakfast bowl the next morning

GROCERY/QUICKER  MEAL PREP TIPS:

    • BUY IT PRE-CHOPPED: Buy the broccoli pre-cut and carrot shreds. Busy night? Buy pre-spiralized veggies noodles (aka: zoodles!)
    • BUY PRE-COOKED CHICKEN: Use a rotisserie chicken instead of baking your own chicken breast. Simply remove the skin + hand-shred. TIP- easier done when warm.
    • BATCH COOKING: Weekly I make neutral flavored proteins (like chicken) in bulk to use in different recipes like this throughout the week. Slow-cook with low-sodium, organic chicken broth, bake with oil + lemon, or pan-grill it all chopped up in a light oil with salt + pepper.

HEALTH SHOUT-OUTS:

  • White flour has no nutritional value. It elevates blood sugar levels and kid’s teeth are sensitive to it like a sugar. There are so many other forms of “pasta” to try. Depending on your child and what they “accept,” you can get veggie-based, bean-based, or wheat versions.
  • I organize my meals with vegetables as the base. So about 50% of the meals are vegetables while the rest is a healthy protein, healthy fats, + fiber/grains.

Veggie Noodle Lobster Carbonara Pasta

Recipes

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”]

[/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”9123″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”]

PASS THE PASTA FOLKS!

And this pasta is a colorful bowl of healthier goodness in the form of a rehabbed recipe from your favorite Italian restaurant. I call this recipe “Partially Paleo” because I use spiralized carrots or zucchini for the noodles, but I do use a little bit of Parmesan cheese for the sauce. If you want to take it full on paleo? By all means, remove the Parmesan and use Nutritional Yeast.– a useful non-dairy replacement.

How I Rehabbed The Recipe + Why

The classic carbonara dish at a restaurant is a whopping 2 to 3-cup serving that will have you eating….drum roll please: 1,158 – 1,730 calories, 94 – 141 grams of fat, and 70-105 grams of carbohydrates!

I took it upon myself to make it healthier by replacing some ingredients. My carbonara has just 520 calories per 2-cup servings (including lobster and sauce,) has a healthier fat content, and is only 32 grams of carbohydrates.

  • Removing white flour and using veggie noodles automatically lowers your carbohydrate intake, but also adds in a more nutrient-dense noodle option. We all need creative ways to increase our daily veggie intake!
  • Using shellfish gives you protein with a low-calorie profile, which is why adding the egg for the classic finish, is not overdoing the protein or calories from protein.
  • Cutting the “bad” fat by using coconut milk instead of heavy cream is a great substitution with the biggest bang on the calorie front. While coconut milk is still a higher fat food, it is better for those arteries 🙂
  • The added density to the recipe since it is without whole grain-based fiber, I put the roasted broccolini in it so this recipe is not only flavorful, but also makes you full!
[/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”]

Zucchini Noodle Lobster Carbonara

makes 2 servings

What You Need

For the Pasta Base:

  • 2 eggs, over-easy
  • 4  cups zucchini or any veggie noodle of choice
  • 1 bunch broccolini, sprayed lightly with oil + roasted at 350 degrees until lightly browned
  • 2 lobster tails; sliced from tail to front + baked at 350 degrees F for 10-12 minutes or until opaque
    • IF LOBSTER IS UNAVAILABLE: large scampi or shrimp is a great replacement or make it with pancetta or bacon instead!

For the Sauce:

  • 1 cup full fat or light coconut milk
  • ½ cup parmesan cheese
  • dash of sea salt + pepper
  • dash of red pepper flakes
  • 2 garlic cloves, minced

To Make

  1. Simply simmer the sauce ingredients all together until it thickens in a saucepan over medium heat.
  2. Serve atop raw or lightly sautéed veggie noodles with the lobster tail + an egg, over-easy.
[/vc_column][/vc_row]

Pumpkin Alfredo Pasta with Spicy Chicken Sausage

Recipes

Pumpkin Alfredo Pasta with Spicy Chicken Sausage

makes 2 servings

What You Need:

  • 1 box prepared zucchini noodles, divided
  • 1 cup peas, cooked
  • 2 spicy Italian chicken sausages, cooked + sliced
  • 4 slices roasted red bell pepper, sliced
  • handful of pea shoots or microgreens
  • 2 TB hemp hearts

For the Pumpkin Alfredo Sauce:

  • 1 cup pumpkin puree
  • 2 garlic cloves, minced
  • 1/2 cup parmesan cheese
  • 6 TB butter
  • 2/3 cup coconut milk
  • parsley, coarsely chopped
  • 1/8 tsp nutmeg

To Make:

  1. Plate all of the pasta ingredients together.
  2. In a saucepan over medium heat, add in the butter with the garlic + cook for 1-2 minutes. Add in the coconut milk, pumpkin puree, + nutmeg. Stir + heat until thickened. Add in the parmesan cheese. Heat for 5 minutes.

Spaghetti Squash A la Vodka Pasta with Spicy Italian Chicken Sausage

Recipes

RECIPE REHAB FOR PASTA

Using noodle alternatives isn’t new, but sometimes I cannot do the raw veggie noodles and I need something cooked. Enter: spaghetti squash. Literally, even the name insinuates pasta! Simply half one, remove the seeds, + roast it at 350 degrees F until forked + tender. (varies due to size.)  Let it cool + fork out the “noodles” into a bowl. Choose a sauce, veggies, + protein to add to it like the one I made below and have an instant pasta.

Spaghetti Squash A la Vodka Pasta with Spicy Italian Chicken Sausage

makes 4-6 servings

What You Need:

  • 1 spaghetti squash, made + noodles scraped out (take 4 cups + add the following…)
  • 2 cups prepared vodka sauce
  • 1 cup peas, cooked
  • 4 spicy Italian chicken sausage links, cooked + sliced
  • 1 yellow onion, thinly sliced + caramelized or pan-grilled with extra virgin olive oil
  • optional: chopped basil, to top

To Make:

  1. Simply prepare everything + then mix it together in a large bowl.
  2. To store, divide it into 4 servings + place in tupperware for the fridge.