Yellow Bows of Texas

Yellow Bows of Texas  : Low Fat Recipe

Deep in the heart of Texas, the locals rank this spicy masterpiece the best pasta dish this side of the Alamo!


1 lb ground turkey
1 tbsp minced garlic
1 cup chopped onion (we prefer red onion)
1 cup chopped bell pepper, any color
1 cup diced carrots
1 1/2 cups tomato sauce
1 1/2 cups salsa
1 can (15 oz) black beans, rinsed and drained
2-3 tsp chili powder
1 tsp cumin
12 oz. bow tie pasta
Toppings as Desired: sour cream, shredded cheese, green onion

1. Cook turkey and garlic over medium heat.
2. Add onions, pepper and carrots. Cook and stir for 4-5 minutes.
3. Stir in tomato sauce, salsa, beans, chili powder, cumin and oregano. Bring mixture to a boil and reduce heat to low. Cover and simmer for 15 minutes.
4. Prepare pasta according to package directions. Drain.
5. Divide pasta among shallow bowls. Cover with chili and toppings.

Notes: This makes quite a bit of food. Maybe 6 total servings. It can be cut in half, but as a chili product, it also freezes or saves for a few days pretty easily.


-People Start to Heal The Moment They Are Heard-

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Foods, Uncategorized

Triple Tomato Pasta With Spinach and White Beans

Health and Wellness Associates

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Triple Tomato Pasta With Spinach and White Beans


Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.

In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.



  • 8 ounces whole wheat penne pasta
  • 1 can low sodium cannellini beans
  • 1 tablespoon olive oil
  • 1 package baby spinach
  • 2 cups cherry tomatoes, diced
  • 1 cup sun-dried tomatoes in oil
  • ¼ cup sliced/slivered almonds
  • 1 tablespoon tomato paste
  • 1 teaspoon balsamic vinegar
  • 2 cloves garlic (or 1 teaspoon minced)
  • 2 teaspoons dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • ¼ teaspoon crushed red pepper


  1. Cook pasta according to package directions.
  2. Combine pesto ingredients in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
  3. Drain and rinse cannellini beans.
  4. Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
  1. Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
  2. Divide into 4 bowls and serve.

Ingredient Variations and Substitutions

If you cannot find sun-dried tomatoes in oil, then you can substitute ¾ cup bagged sun-dried tomatoes with ¼ cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.

Cooking and Serving Tips

Leftover pesto tastes delicious as a sandwich spread. It also freezes well.


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Diets and Weight Loss, Foods, Uncategorized

Low Carb Substitutes for Pasta



Low Carb Substitutes for Pasta

Watching your calories and carbs doesn’t mean you can’t get a pasta fix. There are plenty of lower carb alternatives to regular noodles.


Spaghetti Squash

This one might be a no-brainer, since spaghetti is in the name, but it’s still greatly underappreciated. You can bake it until soft, or even nuke it in the microwave for a fast fix. Then just scrape out the noodle-like strands with a fork. A cup of the cooked strands has only about 40 calories.

Spaghetti squash is full of fiber and other nutrients, and it’s incredibly versatile — fantastic with low-fat marinara, pesto, or cheese sauce. It’s even good simply tossed with a little light butter and topped with grated Parm.


House Foods Tofu Shirataki Noodle Substitute

I’ve been a big fan of this soy-based swap for years. You can eat an entire bag of noodles for just 20 calories. (Yes, you read that right!) Ounce for ounce, regular pasta contains 10 times as many calories. You do need to drain and rinse Tofu Shirataki thoroughly (It comes floating in liquid), but it’s absolutely worth the effort. And these noodles don’t require any cooking; they just need to be heated. You can stir-fry them, or just toss ’em in the microwave (blot excess liquid, if you do). Bonus? They come in a variety of shapes: spaghetti, angel hair, fettuccine… even macaroni. Here’s a tip, though: Don’t confuse Tofu Shirataki with regular shirataki noodles.

The added tofu really improves the texture.



Surprised to see eggplant on this list? Well, when you’re craving lasagna without the starchy carbs, eggplant is your best bet. Cut it lengthwise, soften it up in a skillet, and replace some (or all) of your lasagna noodles with the slices. The result is a towering serving of lasagna with a fraction of the calories.



To keep your lasagna low in fat, use light cheeses and low-fat sauce.



Zucchini ribbons are an amazing fettuccine alternative. Here’s how to make them: Use a vegetable peeler to peel zucchini lengthwise into super-thin strips, rotating zucchini around as you go — and you’ve got noodles! Since zucchini is a summer squash, this swap is perfect in picnic-ready pasta salads.


Broccoli Cole Slaw

Broccoli cole slaw is a blend of shredded broccoli, carrots, and red cabbage. It’s packed with vitamins and high in fiber. And get this: You can eat four cups of it for about 100 calories. Just steam it in the microwave or cook it in a skillet with a little water. I like it with low-fat marinara sauce or seasoned-up canned crushed tomatoes. It’s also great in saucy stir-frys.


Bean Sprouts

If you’re into Asian-style noodle dishes, bean sprouts are the perfect swap for you. They tend to take on the taste of whatever they’re cooked with — add soy sauce or teriyaki sauce to impart major flavor. Like broccoli slaw, these can be cooked in the microwave or a skillet. Each cup of raw sprouts has about 30 calories. They cook down to about half the volume, so start with a few cups. Make sure to mix it up with Tofu Shirataki, too.


Call us if you need help starting a low carb diet.  You cannot go cold turkey with carbs, that can cause more problems for you down the road.


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Foods, Uncategorized

Basil Shrimp and Zucchini Pasta



Basil, Shrimp & Zucchini Pasta


This quick-cooking, healthy dinner is a simple combination


of zucchini, shrimp and pasta flecked with plenty of fresh basil.


If you have leftover cooked pasta from another meal, use it and skip Step 2.


Since the recipe combines a starch, vegetables and the shrimp,


all you need is a fruit or vegetable salad to round out the menu.






◾1/2 cup chopped fresh basil leaves, divided

◾1 8-ounce can tomato sauce

◾2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

◾2 cloves garlic, minced

◾1/4 teaspoon salt

◾1/4 teaspoon freshly ground pepper, or more to taste

◾Pinch of cayenne pepper, or to taste

◾1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)

◾2 cups orecchiette or other small pasta, preferably whole-wheat

◾2 medium zucchini or summer squash or 1 of each




1.Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.

2.Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.

3.Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.


Tips & Notes

Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.



Per serving: 315 calories; 8 g fat ( 1 g sat , 5 g mono ); 143 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 24 g protein; 7 g fiber; 622 mg sodium; 687 mg potassium.


Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)


Carbohydrate Servings: 2


Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat


Please share with family and loved ones, and call us with your healthcare concerns.

Health and Wellness Associates