Fit Fare

Eating healthfully is challenging enough in this world where we’re surround by super sized this and high fructose that.  It’s even harder when you are cooking for more people than just yourself, people who are more committed to foods tasting good than being healthy.  Therefore, those of us who cook for others develop an arsenal of tricks and substitutions that are nonthreatening and a good compromise:  healthy enough for us and comfortable enough for them.

One of my favorite such subtitutions is whole wheat pasta.  Though it can be more expensive than traditional pasta, it can also be found in the bulk foods sections of many supermarkets, which can make it an economical choice.  It is also a much more sound nutritional choice than traditional pasta.  It contains whole grains and the fiber and nutrients that come with them, but the taste is very similar to the original.  In fact, if its color is disguised by a highly pigmented sauce, many eaters might never notice the difference.

If you’re lucky enough to have a family of not-too-picky eaters, whole wheat pasta can be a great base for using up scraps of things around the house, too.  What follows is a basic recipe that can very easily be altered to use up what you have in the house.  It does require some staples that I always have around:  pasta (of course), onions, garlic, and non-stick cooking spray.  Beyond that, the pantry’s the limit.

Whole Wheat Pasta a la Whatever’s Around 

This recipe serves 4.  It may be halved, doubled, eighthed, or whatever fraction you please. 

1 (13-16 oz) package whole wheat pasta (fusili or penne work well)
1 large onion, diced
Several cloves of garlic, minced
Nonstick cooking spray
Suggested additions (quantities will vary based on how many items you add; just use your best judgmnet.  It’s hard to screw up):
Sun-dried tomatoes
Toasted nuts (pine nuts, almonds, pecans, walnuts)
Fresh or frozen vegetables, precooked (peas, corn, broccoli, peppers, spinach, mushrooms)
Cubed leftover meat (chicken, turkey, light sausage, light bacon)
Herbs (rosemary, oregano, thyme, parsley, basil)
Spices (cumin, curry powder, paprika, black pepper, cayenne pepper, crushed red pepper flakes)

Salt and pepper to taste
Freshly-grated parmesan cheese

Cook pasta according to package directions.  While waiting for that, saute the onion and garlic over medium heat in a pan coated with nonstick cooking spray.  When the onions are translucent, add whatever additions appeal to you or you have in the house, and warm through.

Thoroughly drain the pasta and put in the pan with the other ingredients, adding a little more nonstick cooking spray if necessary.  Stir to coat the pasta with the other ingredients.

Serve in bowls with freshly-grated parmesan on top.