My Healthier Spaghetti

Having a child and a diabetic in the household I've found some creative ways to make our favorite foods healthier.  Depriving my son of his favorites because they're not good choices for my mother is not an option for me. Through a lot of research I found that my mother does not necessarily have to deprive herself of them either.  As they say, "Everything in moderation."

Before, I would buy spaghetti sauce in the jar, and the hardest part of making spaghetti was waiting for the water to boil.  Now, I do have a few more steps in the process, but it's still as delicious as ever and it's healthier for all us.

Looking at the "Nutrition Facts" on most products the fats, sodium, and sugar percentages will make you think twice about buying some of them.  Since these numbers are important to all our health we should be looking at them every time.  Choosing healthier options, and being creative with recipes will ensure good eating for all members of the family.

This recipe will feed a family of 6, or two meals for our family of 3.  The ingredients are as follows: 

• 1 lb. ground beef, chicken, or turkey (optional if vegan)
• 1/4 c diced onion (optional for those who don't like onion)  I use 1 tsp dried onion flakes
• two 14.5 oz cans of diced tomatoes (no salt added) You can also use 4-5 large tomatoes
• 1 Tbl tomato paste (again optional but the flavor was a little bland for us without it)
• 1 clove of garlic or 1 Tbl of garlic powder
• 1 tsp dried oregano
• 1/2 tsp dried basil
• salt and pepper to taste
• 10 oz box of whole grain or wheat spaghetti (since the switch, white pasta just doesn't cut it for us anymore)
• other optional ingredients that you may enjoy are mushrooms or bell pepper

Start by browning the ground beef, chicken, or turkey, and drain.  If going vegan cook the onions in a light coating of olive oil cooking spray until translucent (another great option is coconut oil), if using other optional ingredients them also.  Add tomatoes.  My son does not like the big chunks of tomato, so I will puree at least one can to accommodate him.  Add the tomato paste, garlic, oregano, basil, salt, and pepper.  Simmer for 15-20 min.

Bring 6 cups of water to a boil, add spaghetti, and cook for 10 min.  Then drain and rinse with cold water.  This will stop the cooking process, and wash away the starch that is the most harmful for diabetics.  Drain well and return spaghetti to the pot.  After re-warming on low heat for about 5 min. stirring constantly add tomato sauce to pot.  Simmer for another 5 min.  Serve with a little Parmesan cheese and fresh basil if desired. 

I hope you enjoy this recipe.  If you are a diabetic, wanting to lose a few pounds, or just want to make healthier meal choices you don't have to give up your favorite foods.