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SAUSAGE & ARTICHOKE PASTA

Making this Sausage & Artichoke sauce is not only easy but tastes better the next day, and even a few days after. It’s the perfect make ahead meal for leftovers through the week. It can be mixed with any kind of pasta and any shape that you love most. Personally, I love bite sized pasta like rotini but lately I’ve been keeping an eye on my total daily carb intake and so to compromise by not completely missing out on pasta, I’ve discovered this incredible Organic Black Bean Pasta by Explore Cuisine that is shaped as spaghetti. It has a total of 25g of protein and 8g net carbs per serving with 4 servings in the package of pasta. You can find them at most grocery stores and also at better cost on Amazon if you purchase a small bulk.

It literally cooks just like pasta, with the same bite like pasta, and surprisingly enough a fairly neutral flavor as well. Its color is of black beans but doesn’t affect taste nor does it bleed color into your food. I seriously didn’t think anything would ever convert me but this really did. With that said, it’s all types of diabetic friendly and great for those who live a low carb lifestyle. Oh, one big plus about this pasta is that you actually feel full and satiated in comparison to regular pasta.


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SAUSAGE & ARTICHOKE PASTA
Servings
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Ingredients
Servings
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Ingredients
Instructions
  1. Fill a large pot with water, bring to boil, and follow instructions on the package to cook pasta.
  2. In a large pan, saute the turkey Italian sausage, onions, pepper, and salt. Use a wood spoon to break up the sausage into small pieces.
  3. When the sausage is almost cooked through, add the garlic powder, diced tomatoes, and artichoke hearts. Stir frequent until the sausage is cooked through. About 5 minutes.
  4. Add the goat cheese and spinach. Stir until the goat cheese melts and everything is mixed together well.
  5. Serve hot over pasta.

CHOCOLATE BERRY PROTEIN SMOOTHIE

Here’s a clean smoothie option to get a good amount of protein, fiber, and healthy fats to start your day. I love using Garden Of Life chocolate which is a vegetable based protein powder. It’s easier on my digestive versus whey protein. But use what works best for you. Maca powder supports healthy vitality and energy. Cacao nibs are packed with tons of nutrients but it adds more depth to the chocolate. Feel free to use your favorite nut milk. Lately I’ve been using unsweetened vanilla almond milk. Always go for unsweetened!

With about 8 grams of net carbs mainly from the mixed berries (blueberries, raspberries, and blackberries), this is definitely low-carb and diabetic friendly. It gives just the right bit of sweetness to the smoothie. If you want to keep your net carbs lower, then omit the maca powder which brings your smoothie net carbs down to 5 grams.


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CHOCOLATE BERRY PROTEIN SMOOTHIE
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Ingredients
Servings
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Ingredients
Instructions
  1. Place everything into a high speed blender until smooth.

MEDITERRANEAN MEATLOAF

Meatloaf is one of my favorite meaty dishes. There’s nothing in this world that beats a good meatloaf with fantastic homemade mashed potatoes. It was one of my favorite things to have growing up. This recipe has a little flare to it and it’s all healthy. I’ve been pretty big on using ground turkey as an alternative to ground beef for years now and it’s worked wonders for me as far as flavor goes. Flavor is far from compromised. If you feel the need to use ground beef instead that’s completely fine but have some faith in me with this one! If you’re using the right spice combinations, you would be amazed what it can do to an otherwise bland type of meat.

Meals like this are so ridiculously easy to make just like one pot meals. Instead this is throw every ingredient together, plop in a meatloaf pan and have at it! I won’t keep you long on this blog but as always I encourage you to add, give or take any other ingredient that suits your fancy to this recipe to make it all yours.


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MEDITERRANEAN MEATLOAF
DIABETIC FRIENDLY: 6 servings | about 7 carbs per serving.
Servings
servings
Ingredients
Servings
servings
Ingredients
Instructions
  1. In a large bowl combine every ingredient together excluding the ground turkey. Mix all the ingredients together. Then, using your hands, fold in the ground turkey without over mixing.
  2. Spray a meatloaf pan with a non-stick spray and place the meatloaf mix inside. Smooth out the top and pour an even thin layer of the reserved ½ cup of tomato sauce on top.
  3. Place the meatloaf pan on top of a cookie sheet and bake at 375 degrees for about 45 minutes.
Recipe Notes

Feel free to use ground beef with a lower fat percentage.

GREEK FRITTATA

There are so many ways to have a fantastic breakfast for a group of people without having to spend a lot of time or buy fancy ingredients. Frittata’s are one of my favorites because I love throwing a bunch of things, especially veggies, together to make a healthy yet filling meal. And because there are no rules, you can totally slice as much frittata as you like and put between two of your favorite slices of toasted bread for an awesome egg sandwich.

I’m not particularly a big breakfast person but I do force myself to eat something small regardless; but when I’m in the mood for eggs I’m a sucker for a little bit of mayonnaise on toasted bread for my egg sandwiches. (You should try making your own Mayo some time using my Homemade Mayonnaise recipe.) Or just simply put some of the frittata on top of one slice of breast like crostini. You do whatever the heck you want. Not only that but frittata’s can have ANYTHING in it. Better yet, double the recipe for leftovers. You won’t be disappointed.

 

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GREEK FRITTATA
Servings
servings
Ingredients
Servings
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Ingredients
Instructions
  1. Spray a 9 inch round baking dish with olive oil cooking spray.
  2. In a large skillet over medium-high heat drizzle about a tablespoon of olive oil and sauté the mushrooms, sun-dried tomatoes, onions, salt, and pepper. Stir and let cook until the onions become translucent. Turn the heat off, stir in the chopped spinach, and let cool.
  3. In a large mixing bowl whisk the 5 eggs, add the crumbled feta and the cooled sauted mixture together.
  4. Add the egg mixture into a round baking dish that’s been sprayed with a cooking spray.
  5. Bake for about 15 minutes at 400 F degrees or until the top is golden.

SUMMER ITALIAN SHRIMP PASTA

There are so many people today who have a lot going on in their lives and unfortunately home cooked meals are typically one of the first things that get sacrificed in those busy schedules. So dishes like this is another one to go on the list of “quick and easy” as well as a perfect leftover for lunch or dinner throughout the week. It keeps great for a full week in the fridge.

This is one of my favorite recipes I never get sick of that I tend to make double batches of because I’m slightly addicted to its flavor and the convenience. I have used gluten-free pasta too and it tastes just as great. If you’re struggling to find a good gluten-free pasta try out ones made of brown rice like Tinkyada. Between texture and flavor they’re really the best I’ve found yet. You can typically find it in most stores but if not Amazon.com is awesome!

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SUMMER ITALIAN SHRIMP PASTA
Servings
servings
Ingredients
Servings
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Ingredients
Instructions
  1. Fill a large pot of water to start the boil for the angel hair pasta.
  2. Heat a large pan on medium-high heat and pour in the olive oil. Saute the sun-dried tomatoes and leek for about 3 - 5 minutes until they start to soften.
  3. Add the minced garlic stirring constantly a few more minutes to prevent burning. Add the shrimp, stir and allow them to cook half way before adding the chopped kale. Once the shrimp turns pink, toss in the drained angel hair pasta.
  4. Drizzle any additional olive oil you may need to lightly coat everything. Add salt and pepper to taste.
  5. Toss with desired amount of grated parmesano reggiano cheese right before serving.