If you’ve been following the gluten-free diet for a while (let’s say 10 years or more), you know your options have come a long way.
This is especially the case with gluten-free specialty foods – foods that are widely available and not naturally gluten-free but their recipes are adjusted to be gluten-free. Pasta is a good example.
A decade ago and prior, gluten-free pasta wasn’t readily available in grocery stores, there weren’t multiple options, and even when you did find it, it may have been borderline inedible.
Luckily for you, there are now all types of gluten-free pasta out there – many of which are quite tasty and some of which are pretty healthy (three of my recommendations are detailed at the end of this article).
Here’s a rundown of three nutritious, gluten-free pasta recipes that everyone will enjoy…
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Gluten-Free Spaghetti and Meatballs (Serves 6)
- 1 medium onion, peeled and diced
- 4 cloves garlic, peeled and sliced
- 1 carrot, peeled and coarsely chopped
- 1 lb. ground beef
- 1 lb. ground pork
- 1/2 cup ketchup
- 1 tbsp molasses
- 1 tbsp balsamic vinegar
- 1/2 cup minced parsley
- 1/2 cup gluten-free bread crumbs
- 1/4 tsp cinnamon
- 1 tsp sea salt
- Red pepper flakes, to taste
Instructions:
- Heat the oven to 350 degrees, and prepare a large baking pan with parchment.
- Put the garlic, onion, and carrot into a food processor or mincer until it is fine.
- In a separate bowl, combine the pork, beef, processed ingredients, ketchup, balsamic, molasses, parsley, gluten-free bread crumbs, and the salt and pepper.
- Oil your hands and form the meat mixture into 24 small meatballs (or 12 big ones, whichever you prefer). Put them on the baking sheet.
- Bake for 30 minutes and serve with gluten-free spaghetti and your favorite gluten-free sauce, or even better – make it from scratch.
Gluten-Free Lemon and Herb Pasta (Serves 6)
- 1 lb. your choice gluten-free pasta
- 1 lb. fresh asparagus (choose thin spears)
- 1 lemon
- 1/2 cup mayo (I recommend Spectrum Organics’ Omega-3 Mayonnaise with Flax Oil)
- 2 tbsp minced cilantro
- 1 tbsp minced mint
- 2 tsp minced marjoram and dill
- Pinch salt and pepper
Instructions:
- Cook pasta according to directions. Drain, drizzle with a bit of olive oil and set aside.
- Clean the asparagus and roast or grill it until done. Cool slightly and cut into one-inch lengths.
- Squeeze the lemon and pour the juice over the pasta. Toss lightly. Add the remaining ingredients. Toss again and serve immediately.
Gluten-Free Baked Summer Pasta (Serves 6)
- 1 lb. your choice gluten-free pasta
- 1 medium green summer squash
- 1 clove garlic, peeled and minced
- Salt, pepper, and dried dill, to taste
- 2 tbsp olive oil
- 2 tbsp butter
- 4 tbsp gluten-free flour
- 2 1/2 cups soy milk
- 1/4 cup gluten-free nutritional yeast
- 1 tsp garlic powder
- 1/2 tsp nutmeg
- 1 tsp Dijon mustard
- 1 tsp salt
- 1 tsp rice vinegar
Instructions:
- Cook pasta according to package and drain.
- Slice squash in half and then into thin slices – 1/4″ thick.
- Heat oil in pan and sauté garlic, salt, pepper, herbs, and squash. Let soften slightly and remove from heat.
- Heat oil in saucepan and add the butter. Stir in the flour and make a roux with the flour. Cook for a moment and then slowly add milk, stirring until thickened. Stir in the remaining ingredients.
- Pour pasta and squash into sauce and toss gently. Pour into a large baking dish and bake (covered) at 350 degrees for 15-20 minutes.
These are three pasta dishes I recommend especially for larger get-togethers. While it can be difficult to make a completely gluten-free meal without pasta for a big group of guests, this can work well.
In addition, here are my recommendations for nutritious, gluten-free pastas:
- Miracle Noodle – This Asian-style Shirataki noodle has a zero glycemic index and zero cholesterol. It’s also extremely high in fiber, since it’s made from soluble fiber. Because it’s so difficult to get fiber on a gluten-free diet, this is a nice regular addition to make sure you’re getting your 25g or more of fiber per day.
- DeBoles Multigrain Spaghetti Pasta – This spaghetti is an excellent source of several B vitamins, including folic acid, and iron. These deficiencies can lead people with celiac disease to feel fatigue, so B vitamins and iron are both important. This spaghetti is also a significant source of fiber.
- Orgran Essential Fibre Pasta Spirals – This delicious spiral-style pasta has a whopping 40% daily value of fiber (10g). For some people this could be too much at one time, but for others it may be a welcome dietary addition.
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