#makemesugarfree

[freenewstoday]

New Post has been published on https://freenews.today/2021/01/05/low-calorie-pasta-recipe-how-to-make-pasta-healthy-the-four-changes/

Low calorie pasta recipe: How to make pasta healthy - the four changes

Pasta is a classic comfort food which you can make in less than half an hour. For many, pasta is the go-to when you’re in a rush or feeling lazy… but it isn’t the most healthy option. White pasta with packet sauce and lashings of cheese is calorific and full of sugar, and this isn’t great if you’re on a mission to lose some weight or improve your health. Don’t worry, pasta can be made in a lighter and more nutritious way. Express.co.uk chatted to Integrative Nutrition Health Coach and founder of Make Me Sugar Free Leisa Cockayne (@makemesugarfree on Instagram) to find out how to make a healthy pasta dish.

Is pasta bad for you?

Pasta isn’t bad for you, as long as you make the right choices.

Leisa said: “White pasta can spike the blood sugar levels because it’s a simple carbohydrate which means it converts very quickly to glycogen (blood glucose).

“Essentially, it behaves the same way in the body as sugar.

“Spikes in blood sugar can often lead to more sugar cravings a few hours later.

“As the blood sugar levels drop, your body needs to find ‘quick release’ energy sources and this triggers the ‘blood sugar rollercoaster’ cycle.”

It’s really important to keep blood sugar levels steady throughout the day.

Lisa said managing to do this will “prevent the sugar highs and crashes”.

Leisa explained: “The good news is there are ways to still enjoy pasta without the sugar spikes.”

You don’t need to cut out pasta to keep your blood sugar levels stable, you just need to make a few switches.

READ MORE-  Can you reheat pasta?

Add protein

Protein is another key food source to add to your pasta.

Leisa said: “When you opt for pasta be sure to add a good amount of protein.

“Adding protein promotes satiety because it takes longer to digest and keeps you feeling fuller for longer.”

If you eat meat, try adding some lean poultry to your pasta such as chicken or turkey.

Vegetarians and vegans can add beans, legumes, lentils, soy such as tofu, edamame, seeds, nuts, or whole grains to their pasta.

Some vegetables – particularly leafy greens such as kale and spinach – contain more protein than others.

Vegetarians and meat-eaters can add eggs or protein-filled cheese such as parmesan, low-fat swiss, or low-fat cheddar to the dish.

DON’T MISS… Best weight loss supplements: Spirulina may aid weight management  [INFORMER] Why sleeping more could help you lose weight  [INSIGHT] Weight loss: How to lose weight fast – top fat burning snacks  [EXPLAINER]

So what do you put in your sauce?

To release the naturally delicious umami flavour, you need to season the sauce properly.

Leisa recommends using oregano, basil, parsley and a pinch of salt.

She commented: “To remedy that metallic taste that can sometimes happen with cooked tomatoes, a lot of people suggest adding sugar.

“Instead of this use a splash of milk or cream as this works just as effectively to reduce the acidity.”

Add veggies

If you haven’t already added veggies for protein, you should add some to cover your fibre intake.

Leisa said: “Fill your pasta with nutritious veggies like courgettes, mushrooms, squash and asparagus.

“In addition to introducing a myriad of flavours, it increases your fibre intake and helps you bulk out on antioxidant-rich foods.

“Adding more veggies to your plate will also help you reduce the pasta serving size.”

if(typeof utag_data.ads.fb_pixel!=="undefined"&&utag_data.ads.fb_pixel==!0)!function(f,b,e,v,n,t,s)if(f.fbq)return;n=f.fbq=function()n.callMethod?n.callMethod.apply(n,arguments):n.queue.push(arguments);if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)(window,document,'script','https://connect.facebook.net/en_US/fbevents.js');fbq('init','568781449942811');fbq('track','PageView') Source

[robertawilliams]

The simple pleasures- chilled Sunday vibes with a lovely cuppa ☕️before heading out for a hike with the fambo up #croaghpatrick #westport . . . . . . . . . . . . . . . . . . . . . . . #makemesugarfree #sundaywalk #trailwalking #wildatlanticway #mindb… https://t.co/5xqGxmIR2G https://t.co/gdSxyl84Bg

http://twitter.com/SEO_1st_AID

[makemesugarfree-blog]

Veggie Egg Rolls . When you choose to really become aware of what you’re eating and putting in to your body, you start really enjoying food. . Being so easy to buy ready-made-whatever, our instinct for food and what our body needs can really dull. The moment you start becoming consciously aware of every meal and ingredient, the taste of everything you make becomes so much more heightened. . Since becoming sugar free, food has become a whole new exploration, what ingredients compliment what? What makes really tasty substitutes? I am constantly trying out new ingredients and recipes and because my tastebuds aren’t masked by ‘sweetness’, it’s like I’m tasting new flavors for the first time. I am so aware of all my food choices, in a really positive and healthy way. . I made these egg rolls this morning and packed them with tahini and veggies - organic spinach , avocado 🥑, red pepper, cucumber 🥒 & spring onions. I made two dipping sauces paprika & cayenne mayo and a liquid amino dip with chopped chillies. . So simple and rewarding to make and delicious to eat! . Ingredients Teaspoon of butter 2 eggs beaten Small handful of parsley Pinch of cayenne pepper Pinch of salt Melt the butter in the pan. Best the eggs add the parsley and cayenne pepper and season with the salt. Pour mix in to the pan. Cool on low to medium heat. Flip when cooked on one side. Cook the other. Remove from heat when cooked. Leave to one side to cool down. . Chop your preferred veggies . When the omelette is cooled, spread the tahini on it, place the veggies all over, season and roll. Slice in to mini rolls and plate up. . For the dips, just add smoked paprika and cayenne pepper to mayo and mix. Get another bike and pour liquid aminos in and add chopped red chillis. . Eat yourself healthy xx. . . . . . . . . . . . . . . . . . . . . . . . . #eggrolls #avocado #makemesugarfree #sugarfreediet #tahini #braggsliquidaminos #ketorecipes #ketobreakfast #ketolunch #lowcarb #glutenfree #veggies #vegetarianfood #sushinotsushi #dippingsauce #cayenne #breakfastideas #breakfast #lovefoodlovelife #lovefoodhatewaste #motherearth #plantpower #plantnutrition #eathealthy #healthyfood #healthyfoodchoices (at Ireland (country))

[makemesugarfree-blog]

Sometimes it’s hard to think of the perfect salty & sweet combination. Good job we have it covered.

Caramelised Apple & Halloumi with Walnuts

Here’s a great sugar free breakfast/brunch idea that’s naturally sweet tasting, full of texture and deliciously buttery with a crunch! 

Full recipe on our website: https://www.makemesugarfree.com

Eat yourself healthy xx

[makemesugarfree-blog]

Long walks and food. What more could you want?

For me, hiking fuels the soul in the same way food fuels the body. Hiking with family just sweetens the deal. These were taken in one of my favourite local spots, Knocknarea in County Sligo, one of the best independent cafes in the area, Shells and overlooking the famous surfing spot, Strandhill.

It’s places like these that inspire my food.

Trek yourself healthy xx

[makemesugarfree-blog]

Happy Easter, Tumblr!

Feeling the effects of a sugar filled Easter? We’ve got a quick fix for you.

Sweet Potato Rosti 

This is a twist on the Irish Rosti recipe - perfect for breakfast or lunch. All my favorite ingredients - avocado, sweet potato, egg and chilli. This is a power-house meal, high in protein, low carb and packed to the gills with goodness! 

Find the full recipe here: https://www.makemesugarfree.com

Be good to yourself & eat yourself healthy xx

[makemesugarfree-blog]

Power Up People 🌱 #veggiebowl A bowl of pure #plantpower to set you up for the week ahead. Courgette, cucumber, radish, toms, orange pepper, spring onions with hummus and a seed mix drizzled with chilli sauce. I've used @franksredhot to liven things up, it contains no sugar and is so good. Eat yourself healthy xx . . . . . . . . . . . . . . . . . . . . . . . . . . . . #veggiebowl #plantpower #makemesugarfree #paleodiet #paleobowls #keto #healthiswealth #comfortfood #soulfood #21daysugardetox #cleaneating #sugarfreerecipes #healthyeating #foodforhealth #foodforhealing #lovelivelife #lovefood #lovefoodhatewaste #veganrecipes #veganbowl #vegetablegarden #radish #spiraliser #hummus #franksredhot #pepper #salad #spinach #spinachsalad

[makemesugarfree-blog]

Feeling blue? This is for you.

The Spiriulina Sundae

More recipes at: https://www.makemesugarfree.com

Eat yourself healthy xx

[makemesugarfree-blog]

There’s only one thing better than popcorn and a movie. And that’s sugar free popcorn and a movie.

Spicy or Sweet Popcorn

The key to a successful sugar free diet is having staple snacks. Luckily for us, popcorn is one of the easiest to make. The smell of popping corn is one of the most irresistible smells you can fill your home with! 

For plain popcorn all you need is corn & salted butter… or, spice things up with a little harissa seasoning and a sprinkle of cayenne pepper (my personal favourite). You can also sweeten things up a bit with a butter & cinnamon drizzle (cinnamon is the go-to for stopping those sugar cravings).

This is one snack you won’t want to pass up on.

Eat yourself healthy xx

Join and take your first steps towards a life free from sugar cravings: https://www.makemesugarfree.com