Olive and Almond Pasta

Let’s talk healthy fats. This pasta dish is loaded with ’em! Olives, olive oil and almonds make for a delicious dish that becomes sweet and salty with the addition of golden raisins. A few years ago I was at Jon’s family reunion. No Italian family reunion is complete without a pasta cook off. This dish is inspired by the winner! Whole wheat pasta is definitely not Italian approved, however it adds more fiber and I love the taste.

Olives and olive oil are rich in monounsaturated fatty acids (MUFAs) one of which is omega-9 or oleic acid. Oleic acid may help control the ratio of LDL cholesterol to HDL cholesterol. New research suggests that the ratio between the too is more important than the actual levels of LDL and HDL cholesterol. Don’t be scared of healthy fats! They can help you feel full and are heart healthy. Eating a moderate amount of healthy fats should do the trick.


Olive and Almond Pasta

Ingredientsolive-pasta-1

  • 8 oz whole wheat linguini pasta
  • 1/2 cup mixed olives, chopped
  • 1/4 cup golden raisins
  • 1/4 cup raw almonds, chopped
  • 1/4 cup extra virgin olive oil
  • 2 tbsp whole wheat bread crumbs
  • 1 tsp Italian seasoning
  • Pinch salt and pepper

Directions

In a small bowl, combine olives, raisins and almonds. Add enough olive oil to coat mixture. Let sit for 30 minutes. Meanwhile, bring a pot of salted water to a boil. Cook pasta according to package directions and drain when done. Stir together olive mixture and pasta. In another small bowl, combine bread crumbs with Italian seasoning and a pinch of salt and pepper. Spread pasta out on a baking sheet. Sprinkle the top with bread crumbs and broil until the top is golden brown. Drizzle pasta with olive oil to finish.

Number of servings: 4 | Serving size: 1/4 pasta dish
Calories: 438, total fat: 21 g, total carbohydrates: 53 g, dietary fiber: 7 g, sugars: 10 g, protein: 11 g

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What is your favorite source of healthy fats? Tell me below!

Raquel

Quinoa Breakfast Oats

DSC_0435Quinoa is an ancient grain native to the Andes Mountains which run through Bolivia, Chile, and Peru. Its name means “mother grain” in the Inca language. The Incas were native people of the Andes and quinoa was a staple food in their diet. Quinoa is actually related to beets, chard, and spinach. The leaves can be eaten as well as the grains, who knew! Quinoa comes in white, red, and black varieties.

This whole grain is a complete protein. This means that is contains all of the essential amino acids. One cup of cooked quinoa contained 8 g protein, 5 g fiber, 318 mg potassium, 281 mg phosphorous, and 118 mg of magnesium. Bonus: Quinoa is gluten free. In addition to being nutritionally sound, quinoa is easy to cook and a great choice for bulking up meals. It tasty slightly nutty and can take on many different flavors.

Oats are my favorite way to get plenty of fiber in the morning to help me feel full throughout the day. Oats may improve insulin sensitivity and lower LDL cholesterol. You’re getting more bang for your buck by combining quinoa and oats!


Quinoa Breakfast Oats

IngredientsDSC_0379

  • 1/4 cup cooked quinoa
  • 1/4 cup oats
  • 1 cup unsweetened almond milk
  • 1/2 tsp ground cinnamon
  • 1/4 tsp vanilla extract
  • 1/2 tbsp agave
  • 1 tbsp raisins
  • 1 tbspĀ sliced almonds

Directions

In a small saucepan, combine quinoa, oats, almond milk, cinnamon, vanilla extract, and agaveĀ over medium-low heat. Frequently stir mixture for eight minutes or until almond milk has been soaked into oats. Add remaining ingredients and cook for an additional two minutes. Remove from heat and serve.

Serves: 1 | Serving size: 1 cup
Calories: 375, total fat 13 g, total carbohydrates: 57 g, dietary fiber: 7 g, sugars: 15 g, protein 11 g

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What are your favorite oatmeal toppings? Tell me below!

Raquel