Marinara & “Sausage” Pasta (ideal for diabetics)

Pasta can often spell T-R-O-U-B-L-E for those of us trying to manage our blood sugar. But not anymore! When done right, you can enjoy a delicious bowl of pasta without your blood sugar hitting the roof. 

This recipe uses gluten-free chickpea pasta in place of regular wheat-based pasta, and a jarred marinara sauce with no added sugar. 

In place of meat, I used crumbled tempeh, a probiotic-rich fermented soy product that can support healthy blood sugar. 

Print Recipe
Marinara & “Sausage” Pasta (ideal for diabetics)
This recipe uses gluten-free chickpea pasta in place of regular wheat-based pasta, and a jarred marinara sauce with no added sugar. In place of meat, I used crumbled tempeh, a probiotic-rich fermented soy product that can support healthy blood sugar.2 Earthfoods per serving ❤️❤️
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 8-ounce package organic tempeh I like Lightlife Organic Tempeh
  • 12 ounces water
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tsp. smoked paprika
  • 1 tsp. garlic power
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. sage
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. thyme
  • 1 box Banza Chickpea Pasta
  • 1 tbsp. extra virgin olive oil
  • 1 24-ounce jar no added sugar pasta sauce I like Newman's Own Organic Marinara Sauce or Mia's Kitchen Kale Pasta Sauce
  • fresh basil, cut into ribbons
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 8-ounce package organic tempeh I like Lightlife Organic Tempeh
  • 12 ounces water
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tsp. smoked paprika
  • 1 tsp. garlic power
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. sage
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. thyme
  • 1 box Banza Chickpea Pasta
  • 1 tbsp. extra virgin olive oil
  • 1 24-ounce jar no added sugar pasta sauce I like Newman's Own Organic Marinara Sauce or Mia's Kitchen Kale Pasta Sauce
  • fresh basil, cut into ribbons
Instructions
  1. Crumble the tempeh and add to a large pan. Add water through thyme and stir well.
  2. Bring to a simmer on medium-low heat for 20 minutes or until tempeh has absorbed all the water. Meanwhile, prepare pasta according to package instructions, drain and set aside.
  3. When tempeh has absorbed all of the liquid, mix in oil and continue to cook on medium heat for another 5 minutes. Add jar of sauce to the pan and cook until heated through.
  4. Serve sauce over cooked pasta and top with basil ribbons. For an extra Earthfood serving or two, add a nice leafy green salad on the side!
Recipe Notes

Nutrition Facts per servingCalories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 530 mg; Potassium: 485 mg; Total Carbohydrate: 35 g; Dietary fiber: 11 g; Net Carbohydrates: 24 grams; Sugar: 7 g (0 grams added sugar); Protein: 18 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Simple Mediterranean Mason Jar Salad

February 14th, 2018 | no comments

OK, I admit…this meal doesn’t look like it could satisfy a mouse, does it? But I have to tell you…it packs a serious punch, without making you feel stuffed. And since most of us want to be productive after lunch, this salad is the perfect solution. 

It gets its “staying power” from the protein and fiber-rich lentils and fat-rich hummus– which is made from chickpeas, olive oil, and tahini (ground sesame seeds).  

Looking for a little extra protein? Add a couple ounces of pulled rotisserie chicken, wild salmon, or tuna. A chopped hard-boiled egg would work too! 

You can easily prepare this salad ahead of time and store in the refrigerator for tomorrow’s lunch. Enjoy!

Print Recipe
Simple Mediterranean Mason Jar Salad
4 Earthfoods per serving: ♥♥♥♥
Prep Time 5 minutes
Cook Time 20 minutes (for lentils)
Servings
serving
Ingredients
  • 2 tbsp. hummus
  • 1/2 cup lentils, cooked
  • 2 tbsp. balsamic vinegar
  • Sea salt and pepper to taste
  • 1/4 cup fresh berries
  • 2 cups mixed greens
  • 2 tbsp. sliced almonds
  • 5 kalamata olives
  • 2 tbsp. fresh basil, cut into ribbons
  • 2 tbsp. feta cheese or shredded Parmesan/Asiago cheese
Prep Time 5 minutes
Cook Time 20 minutes (for lentils)
Servings
serving
Ingredients
  • 2 tbsp. hummus
  • 1/2 cup lentils, cooked
  • 2 tbsp. balsamic vinegar
  • Sea salt and pepper to taste
  • 1/4 cup fresh berries
  • 2 cups mixed greens
  • 2 tbsp. sliced almonds
  • 5 kalamata olives
  • 2 tbsp. fresh basil, cut into ribbons
  • 2 tbsp. feta cheese or shredded Parmesan/Asiago cheese
Instructions
  1. Prepare one bag of lentils according to instructions. Drain and set aside to cool. Scoop out a 1/2 cup portion and mix with balsamic vinegar and salt/pepper to taste. Refrigerate leftover lentils in sealed container and add to your meals throughout the week.
  2. Layer a mason jar in the following order: hummus, prepared and seasoned lentils, berries, greens, almonds, olives, fresh basil, and cheese. Enjoy!
Recipe Notes

Nutrition Facts: Calories: 400Total Fat: 21 g; Saturated Fat: 4 g; Sodium: 625 mg; Potassium: 132 mg; Total Carbohydrate: 37 g; Dietary Fiber: 13 g; Net Carbs: 24 g; Sugar: 8 g; Protein:18 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Basil & Sun-Dried Tomato Bean Pasta

January 8th, 2018 | no comments

I don’t know about you, but regular pasta tends to send my blood sugar shooting through the roof! How do I know? Because I get hungry an hour or so after eating it. This means it caused my blood sugar to initially spike and then plummet…triggering what I call “rebound hunger”. Other foods that can have this effect are white potatoes, white rice, sugary cereals, cake, candy, sugar-sweetened beverages (including those fancy, overpriced coffee drinks), and pretzels.

If you find yourself shying away from pasta for the same reason, or if you are simply trying to improve the overall quality of your food choices, I think you will really like this recipe! It was created by my friend Carla IaFelice, who is a Wellness Consultant for Heinen’s Grocery Store. It uses Explore Cuisine Organic Edamame & Mung Bean Fettuccine, a high protein, high fiber, low glycemic solution to regular wheat-based pasta. It has only two simple ingredients: organic edamame and organic mung beans. That’s it! One serving of this pasta offers 22 grams of protein…as much as one 3-ounce chicken breast. Pretty impressive!

Print Recipe
Basil & Sun-Dried Tomato Bean Pasta
This high protein, high fiber, low glycemic pasta dish uses just five simple ingredients and is bursting with savory flavor. Created by my friend Carla IaFelice, who is a Wellness Consultant for Heinen's Grocery Store, it is a perfect meal option for those evenings when you are super pressed for time. Pair it with a nice leafy green salad and you've got a real nutrition powerhouse meal on your hands. 4 Earthfoods per serving: ♥♥♥♥
Course Dinner
Prep Time 5 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 box Explore Cuisine Organic Edamame and Mung Bean Fettuccine
  • 1 large red onion, diced
  • 2 cloves fresh garlic, minced
  • 1 jar julienne sun-dried tomatoes in olive oil
  • Himalayan salt and pepper to taste
  • 1/2 cup fresh basil, cut into ribbons
Course Dinner
Prep Time 5 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 box Explore Cuisine Organic Edamame and Mung Bean Fettuccine
  • 1 large red onion, diced
  • 2 cloves fresh garlic, minced
  • 1 jar julienne sun-dried tomatoes in olive oil
  • Himalayan salt and pepper to taste
  • 1/2 cup fresh basil, cut into ribbons
Instructions
  1. Prepare pasta according to directions on package.
  2. In a separate pan, sauté tomatoes, garlic and onion until slightly caramelized. The oil from the jar of tomatoes should be ample, but you can add a little more per your taste.
  3. Drain pasta and toss with sautéed vegetables. Gently fold in basil ribbons and add salt and pepper to taste. Enjoy!
Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!