Italian Pasta with Tomatoes and Spinach

Italian Pasta with Tomatoes and Spinach

by | Sep 27, 2022 | Lunch/Dinner, Recent Recipes

Italian Pasta with Tomatoes and Spinach

Looking for a new pasta recipe? Then this Italian sausage pasta recipe is perfect for you! This pasta dish is packed with protein, fiber, and fresh vegetables. It’s a quick healthy dinner that comes together in less than 15 minutes.

Pasta Italian Sausage

Why you’ll love this recipe

  • This pasta with Italian sausage and veggie dish is packed with protein and loaded with veggies.
  • Come together in 15 minutes so perfect for a busy night.
  • Great meal prep recipe or double batching it for leftovers.

Ingredients for this easy pasta recipe

There are 4 simple ingredients to make this recipe.

  • Whole wheat fusilli pasta or bow-tie pasta – I recommend only using short pasta like bow-tie or fusilli pasta since these noodles capture more of the tomato sauce and make the overall taste come together better.
  • Spinach
  • Italian sausage (mild) – Check the ingredients to make sure there are no weird preservatives added to the Italian sausage that you are buying.
  • Tomatoes – I like to use cherry, cocktail, or roma tomatoes. Fresh tomatoes taste better, but canned works great for convenience.
Curry salad bowl ingredients

Nutritional benefits in this pasta recipe

  • Whole wheat pasta – Is a rich source of fiber and protein. Along with many nutrients to keep your heart healthy. Whole wheat pasta has a higher source of fiber, protein, and nutrients than white pasta.
  • Italian Sausage – A great source of protein, iron, and vitamin B12.
  • Spinach – Spinach is full of nutrients, vitamins, and antioxidants. It’s high in vitamin K and folate.
  • Tomatoes – Full of fiber, vitamin A, and vitamin C. They are rich in lycopene (a nutrient in plants that have antioxidant properties)
Pasta-italian-sausage

Add spinach to boiling pasta water

Once your pasta is fully cooked. Add your spinach to the hot water before straining your pasta. The spinach will quickly cook and then strain the pasta and the spinach together. It’s one of my favorite cooking hacks to add cook spinach to any pasta dish.

Other recipes to try

Chicken seasoning

How to store

This pasta recipe is great for meal prep or eating the leftovers the next day. The best way to store this recipe is to put the pasta in a airtight container in the fridge. The food will be good for up to 3 days.

I hope you give this delicious Pasta with Italian Sausage and veggies recipe a try! If you try this recipe, I’d love to know! Feel free to tag me @fullofwholesome on Instagram, write a comment below, or send me a message. Thank you!
Pasta-italian-sausage

Italian pasta with tomatoes and spinach

servings - 6
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Cook Time 15 mins
Total Time 15 mins

Ingredients
  

  • 8 oz Whole wheat pasta
  • 1 lb Italian sausage (mild)
  • 16 oz Fresh tomatoes diced (or canned diced tomatoes)
  • 4 cups Spinach

Instructions
 

  • Fill a pot with water and bring to a boil. Once boiling add 8 oz of pasta noodles and cook to the pacakge instructions.
  • While the pasta cooks, cook the italian sausage in a pan over medium high heat. When the italian sausage is fully cooked add in the diced tomatoes. Cook for another 2-3 minutes until the tomatos are softened.
  • When the pasta is fully cooked. Before straining add 4 cups of spinach and stir. Strain once the spinach is soft.
  • Add the strained pasta and spinach back into the pot. Stir in cooked itlaian sausage and tomatoes. Enjoy!
Coconut Chicken Curry

Coconut Chicken Curry

by | Jun 23, 2022 | Lunch/Dinner, Recent Recipes

Coconut Chicken Curry

Quick and easy coconut chicken curry dish that comes together in less than 20 minutes.  Serve over brown rice for a delicious hearty meal.
coconut chicken curry
This yellow curry bowl is packed with fresh, healthy ingredients and has the perfect flavor – not spicy at all but you can add in some cayenne pepper if you want a kick of spice.

 Nutritional benefits in curry

  • Bell peppers – Bell peppers are an amazing source of vitamin A, Vitamin C, and potassium. They also have fiber, folate, and iron.
  • Chicken – Packed with protein, calcium, and phosphorous. Which are minerals that keep your bones healthy. Chicken has vitamin B5, magnesium, and tryptophan which are vitamins and minerals that help reduce stress.
  • Onion – Helps reduce cholesterol and break down blood clots.
  • Yellow curry powder – Yellow curry powder has a variety of spices that help reduce stress, improve blood sugar leaves, anti-inflammatory, and help boost heart health.
  • Coconut milk (unsweetened) – Coconut milk has antioxidants, balances electrolytes, and strengthens the immune system.
  • Brown rice –  Is a rich source of fiber, protein, and has many nutrients to keep your heart healthy.
curry-in-pot

Ingredients

Here are the ingredients to make this curry recipe.

  • Chicken breast – chicken tenders would work too.
  • Veggies – Yellow onion, green bell pepper, and orange bell pepper.
  • Coconut milk (unsweetened) – lite coconut milk also will work.
  • Seasoning and sweetener – Yellow curry powder, salt, turmeric, garlic powder, and pure maple syrup
  • Brown rice – Cauliflower rice or quinoa works great too.
  • Avocado oil – for sauting veggies

FAQ about this curry

  • Is this curry spicy? Nope, it’s the perfect mild curry. Perfect for anyone who doesn’t like spice but loves curry. If you want some spice sprinkle in some cayenne pepper. 
  • Best way to chop veggies for this curry? I love using my full-star vegetable chopper. Highly recommend having one. It’s by far one of my favorite kitchen items. It’ll save you so much time and chops vegetables perfectly. 
curry close-shot

Storing leftovers

  • To store – Put any leftovers in a container and refrigerate for 3-5 days.
  • To reheat – Microwave or heat up in a pan over low heat.
  • Freeze – Ensure the curry is cooled before placing it in a gallon bag or freezer-safe container. When ready to use, thaw overnight in the fridge. Warm up in a pot on medium heat in a pot. 

I hope you give this Coconut Chicken Curry recipe a try! If you try this recipe, I’d love to know! Feel free to tag me @fullofwholesome on Instagram, write a comment below, or send me a message. Thank you!

coconut chicken curry

Coconut Chicken Curry

servings - 5 people
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Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins

Ingredients
  

  • 1 lb chicken breast
  • 1 yellow onion
  • 1 green bell pepper
  • 1 orange bell pepper
  • 2 tbsp yellow curry powder
  • 2 tbsp maple syrup
  • 27 oz coconut milk unsweetened (can)
  • 1 tsp salt
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1/3 cup water
  • 2 tbsp corn starch
  • 3 tbsp avocado oil divided (for cooking)

Instructions
 

  • Prep all vegetables. Chop the onions and diced the bell peppers.
  • In a sauté pan, add 1 tbsp oil and onion and bell peppers. Cook on medium heat. Once vegetables are soft place into a large cooking pot. 
  • Next, add 2 tbsp of oil to the sauté pan add chicken. Cook for 5 minutes on both sides until the chicken cooked all the way through.
  • Place cooked chicken on a cutting board. Chop into bite size pieces.
  • Add chopped chicken to the large cooking pot and mix with the vegetables. Sprinkle yellow curry powder and seasoning. Mix all together.
  • Mix in coconut milk and bring to a boil.
  • In a small bowl, mix together corn starch and water until dissolved. Pour into the pot and stir with the curry until the sauce thickens.
  • Serve with cooked brown rice or cauliflower rice.
Parmesan Crusted Tilapia

Parmesan Crusted Tilapia

by | May 22, 2022 | Lunch/Dinner, Recent Recipes

Parmesan Crusted Tilapia

This crispy parmesan baked tilapia recipe is a must-try (especially if you aren’t a fish lover). It has a simple breadcrumb parmesan coat for a nice crunchy taste. This tilapia recipe is the perfect nourishing dinner for busy weeknights. 
Crispy baked Tilapia

Tilapia health benefits

There are so many great health benefits to eating tilapia or any other fish. Fish is high in omega 3s, calcium, iron, zinc, vitamin D, vitamin B12, magnesium, iodine, potassium, and more. All of these vitamins and minerals help your heart and brain health. Nutrition experts recommend eating fish twice a week for a healthy diet.

How much protein do tilapia have?

1 cooked tilapia fillet has 23 grams of protein.

Here’s what you need to make parmesan baked tilapia

This easy recipe is made with a couple simple ingredients. Here’s the ingredient list:
  • 2 tilapia: Fresh or frozen (I prefer to buy wild caught fish they are more nutritious than farmed-fish)
  • 1/4 cup whole wheat breadcrumbs: I love making breadcrumbs in a food processor using bread. 
  • 1/4 cup shredded parmesan cheese
  • 1 tbsp melted butter

How to know when tilapia is cooked?

The best way to know if tilapia is fully cooked is to check with a fork. When you take the tilapia out of the oven, use a fork and poke the thickest part of the fish. The fish should easily flake when you turn the fork. Another way is to insert a thermometer and if the temperature is at 145F or above, the fish is done.

How to cook tilapia in the oven?

To make perfectly crispy baked tilapia is to cook at a high temperature to get a crispy top.
Preheat oven – Set your oven to 415 F.
Mix the ingredients – Mix together butter, breadcrumbs, and parmesan cheese in a bowl.
Prepare tilapia – Place tilapia on a sheet pan with foil or a silicone mat. Cover each tilapia fillet with the breadcrumb mix.
Bake in the oven – Bake the breaded tilapia for 17 minutes.
Crispy tilapia

What to serve with baked tilapia

There are lots of good side dishes to go with tilapia. You can serve it with:
  • Brussel sprouts grilled or sautéed
  • Mash potatoes
  • Roasted seasoned potatoes
  • Green beans
  • Sweet potatoes
  • Wild rice
  • Asparagus
Crispy baked Tilapia

Parmesan Crusted Tilapia

Easy nourishing baked tilapia recipe with a delicious breadcrumb parmesan topping.
servings - 2
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Prep Time 5 mins
Cook Time 17 mins
Total Time 22 mins

Ingredients
  

  • 2 Tilapia fillets
  • 1/4 cup Breadcrumbs (whole-wheat)
  • 1/4 cup Shredded parmesan cheese
  • 1 tbsp Butter melted

Instructions
 

  • Preheat oven to 415 F
  • Mix together breadcrumbs, parmesan cheese, and melted butter in a bowl.
  • Place tilapia on a sheet pan with foil or silicone mat. Cover the tops each tilapia with the breadcrumb mixture.
  • Bake for 17 minutes.
Greek Yogurt Alfredo Sauce

Greek Yogurt Alfredo Sauce

by | May 5, 2022 | Condiments, Recent Recipes

Greek Yogurt Alfredo Sauce

This Greek yogurt Alfredo Sauce is a healthy alternative to store-bought alfredo sauce. It’s made with wholesome real ingredients: greek yogurt, parmesan cheese, and seasoning. The greek yogurt adds extra protein and a creamy texture to the sauce. 
Greek yogurt Alfredo Sauce

Most store-bought alfredo sauces are full of sugar and unknown preservatives. I’ve wanted to make a healthy alfredo sauce that has real ingredients. This sauce fits all the criteria, plus it’s healthy and tastes so creamy! You’ll never want another alfredo sauce after trying this one. 

Ways to eat this healthy alfredo sauce

This alfredo sauce tastes amazing in so many different recipes.
    • Mix into whole wheat pasta
    • Add on top of a zucchini waffle
    • Use as a salad dressing
    • Use as pizza sauce  
    • Add sauce to casseroles
    • Use as a sauce for lasagna instead of marinara. 

    Benefits of this alfredo sauce:

    • No added sugars –Processed alfredo sauce is full of added sugars. This healthy alfredo sauce is completely refined sugar-free making it a healthier and better for you.
    • Greek yogurt –  Greek yogurt is full of probiotic and protein. 
    • Real simple ingredients only – This alfredo sauce only has 7 simple wholesome ingredients. Greek yogurt, butter, garlic powder, whole milk, parmesan cheese, salt, and pepper. These ingredients create the perfect rich and creamy alfredo sauce.
    • Whole Milk – Whole milk is high in natural healthy fat, vitamin D, calcium, omega-3, and protein.

    Ingredients for Alfredo sauce

    You only need 6 simple ingredients to make this sauce. 

    • Greek yogurt plain
    • Butter
    • Garlic powder
    • Whole milk
    • Parmesan cheese shredded
    • Salt and pepper

      How do you store greek yogurt alfredo sauce?

      Store in a jar or tight container. The alfredo sauce will last in the fridge for 5 days. Another way to store this sauce is in the freezer and you can defrost it when ready to use.

      Greek yogurt Alfredo Sauce

      Healthy Greek Yogurt Alfredo Sauce

      servings - 4
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      Prep Time 5 mins
      Total Time 3 mins

      Ingredients
        

      • 4 oz Greek yogurt
      • 3/4 cup Whole milk
      • 1 tbsp Butter
      • 2/3 cup Parmesan cheese (shredded)
      • 1 1/2 tsp Garlic powder
      • 1/4 tspp Salt and pepper

      Instructions
       

      • In a medium sauce pan, melt butter on medium heat
      • Stir in milk, spices, and parmesan cheese. Keep stirring until the cheese is melted.
      • Remove the pan from the heat and whisk in the greek yogurt. (yogurt will crumble if it gets too hot so don't skip this step)

      Notes

      How to store: Store in a jar or tight container and keep in the fridge for 3-5 days or freeze and defrost when ready to use. 
      Sourdough Wheat Waffles

      Sourdough Wheat Waffles

      by | Apr 18, 2022 | Breakfast, Recent Recipes

      Sourdough Wheat Waffles

      These sourdough wheat waffles are the perfect easy breakfast meal. This recipe contains healthy, energy-boosting ingredients that will help to fuel you throughout your day. Top these waffles with all your favorite toppings – whether sweet or savory! They’re light, fluffy, and perfect hint of sourdough flavor.
      Sourdough-waffle-setup

      Why you’ll love these sourdough waffles?

      • High in protein. One waffle has 9 grams of protein.
      • They are quick and easy to make. Just mix all the ingredients in a bowl, pour batter into a waffle iron and enjoy!
      • Great recipe for meal prep. Make a double or triple batch of these waffles. Refrigerator or freeze for an easy healthy breakfast.
      Sourdough waffles on board

      What’s in these waffles?

      • Sourdough starter – for this recipe you need a unfed sourdough starter (but you could use active bubbly sourdough starter as well) If you don’t have a starter and want one, here’s some great info on how to make and care for a starter.
      • Wheat flour – I love using wheat flour. Whole wheat flour contains all the nutrients rich parts of the wheat grain.
      • Egg – Adds nutrients and protein to the waffles
      • Whole milk – You can use any kind of milk or swap it for non-dairy milk. I prefer whole milk because of all the important nutrients like Vitamin D, Omega-3, Protein, Calcium, and has full fat to keep your body full and satisfied.
      • Baking soda and powder – To help the waffles rise.
      • Sea salt – I like using natural salts like sea salt or real salt.
      • Butter – Use butter or coconut oil.

      Topping and mix-in ideas:

      Waffle toppings and mix-in options are endless. Here are some yummy ways to enjoy them.

      • Nut butter and syrup – Spread any kind of nut butter then drizzle pure maple syrup on top.
      • Pure maple syrup and fruit – Serve with pure maple syrup. Add any kind of fruit on top.
      • Raspberry or strawberry jam – Spread your favorite jam on these waffles. I love using my healthy no sugar strawberries chia jam recipe.
      • Greek yogurt – I love putting Greek yogurt on top and then pouring warmed-up frozen berry mix. It’s the perfect combo and tastes like dessert for breakfast.
      • Fruit – Mix in strawberries, blueberries, bananas, or any other fruit into your waffle batter or add on top of your waffles.
      • Protein powder or collagen – Add a scoop of protein powder into the batter for extra protein. I love this protein brand and this collagen brand.
      Sourdough-waffles-bite

      How to store leftover sourdough waffles?

      If you have extra waffles leftover or want to meal prep. Make sure to let the waffles cool completely before storing. When you are ready to eat them. Pop the waffles in a toaster or microwave.

      To freeze: Place waffles on a sheet pan and place in the freezer for an hour. Once the waffles are frozen place them in a bag or freezer-safe container. These waffles last 3-4 months in the freezer.

      To refrigerate: I like to store mine in a tortilla warmer in the fridge because it makes reheating the waffles much easier. Another option is to use an air-tight container or reusable ziplock bag. They last for up to 3 days in the fridge.

      Naan Wheat step by step instructions

      FAQ about these waffles

      • Can I make the batter ahead of time? Yes! This recipe is great to make the batter the night before and use in the morning.
      • Are these waffles healthy? You bet! These waffles are full of real ingredients, probiotics to help your gut, and no added sugar (most waffle recipes have unnecessary added sugar).
      • Can I meal prep these waffles? Absolutely! Double or triple batch this recipe. Either store the extra batter in the fridge or make the waffles and freeze them.
      • Favorite waffle makers? I have this double stacker waffle maker and love it! You can make two large waffles at the same time. Perfect for families!
      • How do I get waffles not to stick? It’s important to use cooking spray to ensure the waffles don’t stick. I buy Chosen Foods avocado oil spray for a natural healthier oil option.

      Looking for more sourdough recipes?

      If you try this recipe, I’d love to know! Feel free to tag me @fullofwholesome on Instagram, write a comment below, or send me a message.
      Sourdough-waffle-setup

      Sourdough Waffles

      This recipe contains healthy, energy-boosting ingredients that will help to fuel you throughout your day. Top these waffles with all your favorite toppings - whether sweet or savory! Mix up your breakfast routine and give this sourdough waffle recipe a go!
      servings - 2
      Print Recipe Pin Recipe
      Cook Time 5 mins

      Equipment

      • 1 waffle iron

      Ingredients
        

      • 1 cup sourdough discard
      • 1 egg (divided)
      • 1/4 cup whole milk
      • 1/3 cup wheat flour
      • 1 tbsp butter
      • 1/4 tsp baking soda
      • 1/4 tsp baking powder
      • 1 tsp sea salt

      Instructions
       

      • Mix together sourdough, wheat flour, milk, salt, melted butter, baking soda, baking powder, and egg yolk (add the egg white to a separate small bowl).
      • Next, whisk the egg white till frothy then gentle fold into the waffle batter.
      • Cook in a waffle iron or use batter for pancakes.
      Zao Copycat Chicken Curry Bowl

      Zao Copycat Chicken Curry Bowl

      by | Mar 13, 2022 | Lunch/Dinner, Recent Recipes

      Zao Copycat Chicken Curry Bowl

      Want to try a new bowl recipe that is both delicious and full of color? Then this Zao copycat recipe is perfect for you! This salad bowl tastes as amazing as it looks. Packed with many health benefits and a powerful taste, you will fall in love with the beautiful appearance and the delicious punches of flavor!
      Chicken curry salad bowl
      This meal was inspired by one of my favorite bowls at Zao Asian Cafe located in Utah. I wanted to recreate my favorite salad bowl that I order when I go there. Hope you like it just as much as I do!

      This salad yellow curry bowl is packed with fresh, healthy ingredients and this bowl comes together in less than 30 minutes. It’s a great meal for quick dinner.

       Nutritional benefits to this salad bowl

      • Broccoli – There are so many great health benefits to eating broccoli. Broccoli is an amazing source of fiber and protein. It also contains iron, calcium, folic acid, and potassium. Broccoli is loaded with tons of amazing important vitamins that our bodies need: vitamin C, A, E, K, and B. There are so many great benefits that you get when eating broccoli.
      • Chicken – Packed with protein, calcium, and phosphorous. Which are minerals that keep your bones healthy. Chicken has vitamin B5, magnesium, and tryptophan which are vitamins and minerals that help reduce stress.
      • Lettuce – Romanie lettuce is rich in vitamin A and vitamin C. It also is a rich source amino acids.
      • Brown rice –  Is a rich source of fiber, protein, and has many nutrients to keep your heart healthy.
      • Carrots – Carrots are full of fiber and are helpful in keeping your blood sugar levels under control. They are packed with vitamin A, vitamin K, calcium, and beta-carotene. All these vitamins and minerals help keep your bones strong.
      • Yellow curry sauce (homemade)  – This curry sauce is made with wholesome real ingredients.
      Curry salad bowl ingredients

      Ingredients

      Here are the 6 ingredients to make this copycat Zao’s chicken salad bowl.

      • Chicken breast – chicken tenders would work too.
      • Romaine Lettuce 
      • Broccoli – I like to use fresh broccoli since it grills better than frozen broccoli. If you only have frozen broccoli, make sure to defrost it and then saute it.
      • Shredded carrots
      • Brown rice
      • Yellow curry sauce – this homemade sauce is easy to make and you only need a few simple ingredients.
      Cooked chicken

      Seasoning the chicken

      For this recipe I use chicken breast, but chicken tenders would also work great. If chicken breast are thick, cut in half so the chicken cooks evenly.

      Chicken seasoning
      Simple chicken seasoning ingredients
      • Garlic powder
      • Paprika
      • Cumin

      Mix all the seasoning in a bowl and then rub on chicken breast to season before cooking.

      Homemade yellow curry sauce

      Yellow curry sauce

      I created a simple wholesome curry sauce that completes the salad bowl. Only 6 ingredients are needed to whip up this delicious curry sauce. It’ll be your new favorite curry sauce.

      Yellow curry sauce
      • Coconut milk (unsweetened)
      • Yellow curry powder
      • Ginger
      • Salt
      • Pepper
      • Pure maple syrup
      Curry salad bowl close-up

      I hope you give this delicious Zao Copycat Chicken Bowl recipe a try! If you try this recipe, I’d love to know! Feel free to tag me @fullofwholesome on Instagram, write a comment below, or send me a message. Thank you!

      Chicken curry salad bowl

      ZAO copycat chicken salad bowl with yellow curry sauce

      servings - 4 servings
      Print Recipe Pin Recipe
      Prep Time 10 mins
      Cook Time 15 mins

      Equipment

      • 1 Rice cooker

      Ingredients
        

      • 1 lb chicken breast
      • 2 cups cooked brown rice
      • 1 bag Fresh Broccoli florets
      • 1 bag shredded carrots
      • 3 romanie lettuce (chopped)

      Chicken seasoning

      • 2 tsp garlic powder
      • 1 tsp paprika
      • 2 tsp cumin
      • 3 tbsp olive oil (cooking)

      Yellow curry sauce

      • 1 can coconut milk (unsweetened)
      • 1.5 tbsp yellow curry powder
      • 1/2 tsp ginger
      • 1/8 tsp Salt and pepper
      • 2 tsp pure mable syrup or honey

      Instructions
       

      Seasoning and cooking chicken

      • In a small bowl, add garlic powder, paprika, and cumin and mix to combine.
      • If chicken breast are thick, cut in half so the chicken cooks evenly.
      • Rub seasoning on both sides of each chicken breast
      • Heat 3 tbsp of oil in a saute pan on medium-high heat. Once the oil is heated, add seasoned chicken. Cook for 5 minutes on each sides or until the chicken is cooked all the way through.

      Cooking the vegetables and rice

      • Cook brown rice in a rice cooker or other method.
      • In a medium-large saute pan, add a drizzle of oil. Add broccoli florets on one side of the pan and shredded carrots on the other. Saute on medium heat until vegetables are softened.

      Yellow curry sauce

      • Mix all the curry sauce ingredient in a small pot over medium heat. Heat for 5 minutes.

      Building salad bowl

      • Assemble your bowl with lettuce, rice, vegetables, chicken, and drizzled curry sauce.

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