Creamy Spinach and Tomato Pasta!

Hey everyone,

Today we’re going to discover a really good dinner recipe and a tasty snack, that you can bring wherever you want! Let’s dive in:

Dinner Recipe: Creamy Spinach and Tomato Pasta

Description: This quick and easy pasta dish combines the richness of a creamy sauce with the freshness of spinach and tomatoes. Perfect for a hearty dinner, it's entirely plant-based and packed with nutrients.

Serving Size: 1 person

Nutrients:

• Calories: 400

• Protein: 12g

• Fat: 14g

• Carbohydrates: 56g

• Fiber: 8g

• Vitamin A, C, Iron, Calcium

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Ingredients:

• 75g whole wheat pasta

• 1 tbsp olive oil

• 1 garlic clove, minced

• 1 cup fresh spinach, chopped

• 1 cup cherry tomatoes, halved

• 1/2 cup coconut milk

• 1 tbsp nutritional yeast

• Salt and pepper to taste

• Fresh basil leaves for garnish (optional)

Equipment Needed:

• Medium pot

• Large skillet

• Wooden spoon

• Colander

Step-by-Step Instructions:

1. Cook the Pasta: Bring a medium pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.

2. Sauté Garlic: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant.

3. Add Vegetables: Add the chopped spinach and halved cherry tomatoes to the skillet. Cook for 3-4 minutes, stirring occasionally, until the spinach is wilted and the tomatoes are soft.

4. Make the Sauce: Pour in the coconut milk and stir in the nutritional yeast. Let the mixture simmer for about 2-3 minutes until it thickens slightly.

5. Combine and Season: Add the cooked pasta to the skillet and toss to coat it in the sauce. Season with salt and pepper to taste.

6. Serve: Transfer the pasta to a serving plate. Garnish with fresh basil leaves if desired and enjoy!

Tips and Variations:

• Add a pinch of red pepper flakes for a spicy kick.

• Substitute spinach with kale or arugula for a different flavor.

• Use almond milk instead of coconut milk for a lighter sauce.

Serving Suggestions:

• Pair with a side salad of mixed greens and a light vinaigrette.

• Enjoy with a glass of sparkling water with a lemon wedge.

Nutritional Information:

• This dish is rich in vitamins A and C from the spinach and tomatoes.

• Whole wheat pasta adds fiber and helps keep you full longer.

Notes:

• Store any leftovers in an airtight container in the refrigerator for up to 2 days.

Snack: Apple Peanut Butter Energy Bites

Description: These energy bites are a perfect on-the-go snack, combining the natural sweetness of apples with the creamy richness of peanut butter. They're nutritious, filling, and easy to make.

Serving Size: 1 person (makes about 4 bites)

Nutrients:

• Calories: 150 per bite

• Protein: 4g

• Fat: 7g

• Carbohydrates: 18g

• Fiber: 3g

• Vitamin E, Potassium

Preparation Time: 10 minutes

Cooking Time: None

Total Time: 10 minutes

Ingredients:

• 1/2 cup rolled oats

• 1/4 cup peanut butter

• 1/4 cup finely chopped apple

• 1 tbsp maple syrup

• 1 tbsp chia seeds

• 1/2 tsp cinnamon

Equipment Needed:

• Mixing bowl

• Spoon

• Baking sheet or plate

Step-by-Step Instructions:

1. Combine Ingredients: In a mixing bowl, combine the rolled oats, peanut butter, chopped apple, maple syrup, chia seeds, and cinnamon. Mix well until all ingredients are fully incorporated.

2. Form Bites: Use your hands to form the mixture into small, bite-sized balls. Place them on a baking sheet or plate.

3. Chill: Refrigerate the bites for about 30 minutes to firm up before eating.

Tips and Variations:

• Substitute peanut butter with almond or sunflower seed butter for a different flavor.

• Add a handful of mini chocolate chips for a sweet touch.

• If you are allergic to any of the ingrediens, switch out to something similar

Serving Suggestions:

• Enjoy with a cup of herbal tea.

• Pack in a small container for an easy snack at work or school.

Nutritional Information:

• These bites are high in protein and healthy fats from the peanut butter and chia seeds.

• Apples add natural sweetness and fiber.

Notes:

• Store in the refrigerator for up to 5 days.

Three Tips to Avoid Overeating

1. Portion Control:

   • Use smaller plates and bowls to help control portion sizes. This visual trick can make it seem like you're eating more than you actually are.

2. Mindful Eating:

   • Eat slowly and savor each bite. Pay attention to the flavors, textures, and aromas of your food. This practice helps you recognize when you're full and can prevent overeating.

3. Stay Hydrated:

   • Drink a glass of water before meals. Sometimes thirst can be mistaken for hunger, leading to overeating. Staying hydrated can help you feel full and reduce the urge to eat excessively.

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See you next Friday!