Italian Entrees

Spaghetti Squash Primavera

Serves: 4

Prep Time:  25 min


Slice spaghetti squash in half lengthwise, remove seeds.
Place both sides down on a baking pan containing 1/3 cup water.
Bake 55 min at 350°, or until tender.

Caramelize onions first in a little canola oil. Cook carrots
and celery in 3 TBS water in a covered pan for about 10 min.
Add garlic cabbage, and zucchini and cooked covered for another 3 min.
Stir in remaining ingredients except for pasta sauce.

When squash is done use a fork to scrape spaghetti like strands from
squash into a bowl. Into the bowl add pasta sauce, beans and all ingredients.

NOTE:  Serve on a bed of shredded romaine leaves or place back
in hollowed squash bowls.


1 med spaghetti squash
1 med onion sliced thin
2 small carrots diagonally sliced
1/2 cup celery, diagonally sliced
3 cloves garlic
2 cup shredded cabbage (opt)
1 small zucchini diced 1/4 inch
1- 15oz can pinto beans rinsed
1- 15oz can chopped tomatoes drained (opt)
1 tsp dried thyme
1 tsp dried parsley
1 cup pasta sauce                                                                                                                                   1 head romaine lettuce leaves shredded (opt.)

Simplify:  Use only onions, zucchini, carrots and garlic powder.  Mix with your favorite spaghetti sauce.


Pasta Bolognese

Serves: 4—6
Prep Time: 25 min

Boil pasta and set aside.
Make the sauce by processing walnuts in a food processor or blender until fine
crumbly meal forms. Add mushrooms and pulse 15 times. Add beans,
flour and seasonings and pulse 10 times.

Heat oil in a large skillet and add mixture. Turn frequently with a spatula
until the mixture is evenly browned about 10 to 15 min.
Add marinara, milk, and brown sugar and stir and heat through.

NOTE: Do not over food process. The mixture should be chunky and crumbly

1 pound spaghetti (whole grain)
1 cup of walnuts
8 oz. crimini or porchini mushrooms
1 15 oz can pinto or kidney beans, rinsed and dried
1/2 all purpose flour, wheat or gluten free
1 tsp dried basil
1 tsp sea salt
1 tsp pepper
2 TBS olive oil
1 24 oz. jar marinara purchased or prepared
1/4 cup soy, almond or rice milk
1 TBS brown sugar or pure maple syrup
Chopped fresh basil for garnish (optional)

NOTE: I found Giant Eagle’s Nature’s Basket 8–whole grain pastas to taste
the best and not much different from regular pasta.

Pasta Italiana

This is a delicious pasta dish with a creamy white bean sauce.


1 pound fusilli, linguini or pasta of choice. (whole grain)
1 bunch of fresh asparagus in season cut in 1 inch pieces, or frozen tips
2  15 oz. cans cannellini or other white bean rinced
1 cup soy or almond milk
1/4 cup olive oil
3 garlic cloves
1 TBS lemon juice
1 tsp dried thyme
2 tsp sea salt
1/2 tsp ground black pepper
1/2 tsp crushed red pepper
1 cup cherry tomatoes halved lenghwise


In a large pot cook pasta in salted water. In the last 5 minutes of cooking add asparagus.  Drain and return to pot.

Combine 1 can of white beans, milk, oil, garlic, lemon juice and seasonings in a food processor.  Process until smooth. Toss in pot with pasta and asparagus.  Add remaining white beans and tomatoes and toss.

Note: Use whole grain pasta instead of whole wheat pasta for better flavor. If reheating add a little more milk to pasta

Pesto and Avocado Pasta

The smooth creamy avocados are just enough to
tone down the fragrant fresh basil


Whole Grain pasta of choice
2 avocados ripe
5 TBS fresh lemon juice
7 cloves garlic
1/4 cup pine nuts
1/2 cup fresh basil leaves
1/2 cup vegetable broth
1/2 cup olive oil


Blend all ingredients in a food processor
while adding olive oil slowly. Consistency
should be smooth and creamy. If not slowly
add a little more olive oil.

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