Whole Grain Options
Whole wheat used to be the only whole grain pasta choice; nowadays there are pastas made of brown rice, barley, oats and even spelt — all great whole-grain picks. Some food manufacturers take it a step further and use egg whites, flaxseed and flours from legumes such as beans and lentils to tweak the texture and boost a pasta’s nutrient content.

For our test, we chose a variety of whole-grain pastas and scored them on a 5-point scale (5 being the highest). We focused on taste, texture and nutritional value. Prices varied significantly — unlike most white pastas that come in 16-ounce (1 pound) boxes, these brands ranged anywhere from an 8-ounce to a 16-ounce package. Costs were anywhere from $0.13 to $0.33 per ounce.

Prep Tip: Some whole-grain pastas (especially the whole-wheat kinds) have a nutty flavor that doesn’t jive with the acidity of tomato sauce. Think outside the jar of marinara and mix it up with olive oil and garlic, pesto or even a lightened-up alfredo sauce.

Barilla Plus
Rating: 5
Nutrition Info (per 1 cup of cooked pasta): 210 calories, 4 grams fiber, 10 grams protein
Our Take: Great chewy texture and a neutral flavor. Made with flax, barley, wheat, legume flours and some egg whites, this pasta is a little lower in fiber than some of the others but highest in protein — a great all-around pick.

Ronzoni Healthy Harvest
Rating: 3
Nutrition Info: 180 calories, 6 grams fiber, 7 grams protein
Our Take: Containing whole-grain wheat, flax and semolina, this pasta was our least favorite due to its gritty texture and slight aftertaste. The flavor was just okay at best.

Hodgson Mill
Rating: 4
Nutrition Info: 210 calories, 6 grams fiber, 9 grams protein
Our Take: Simple is best. Made with one ingredient (whole-wheat durum flour), this Hodgson Mill pasta was slightly nutty, and though it wasn’t as chewy as white pasta, it had a nice bite.

Tinkyada Brown Rice Pasta
Rating: 4.5
Nutrition Info: 200 calories, 1 gram fiber, 4 grams protein
Our Take: Another one-ingredient wonder, this brown rice pasta has a neutral flavor and chewy texture that is closest to regular pasta. Downside: lower fiber and protein count. Make sure to follow the package directions — this pasta requires a lengthy cooking time (16 to 17 minutes) and can be gummy if you don’t rinse it after cooking. If you haven’t seen this pasta before, you will — Tinkyada has been popping up in the natural food aisle of many grocery stores. (P.S. It’s also gluten-free.)

DeBoles
Rating: 4.5
Nutrition Info: 210 calories, 5 grams fiber, 7 grams protein
Our Take: DeBoles gets points for creativity — their pasta is made with whole-wheat flour and Jerusalem artichoke flour (Jerusalem artichokes are a starchy root veggie from the sunflower family). It was pleasantly chewy and downright tasty. The only hitch: It was the priciest!

Another Brand Worth Mentioning
When we spotted Ezekiel 4:9 Sprouted Grain Pasta in the store, we just had to try it. Made by the same company as the sprouted grain bread from our whole-grain bread taste test, this pasta has 7 grams of fiber and 9 grams of protein, which is impressive. Thing is, this pasta is, well, weird. The flavor wasn’t horrible but the texture was sub-par — it basically fell apart into tiny shreds when we cooked it.

TELL US: Have you tried these pastas? What’s your whole-grain fave?

Check out our other taste tests:
• Snack Bars
• Frozen Cheese Pizzas
• Natural Peanut Butter
• Jarred Spaghetti Sauce
• Whole-Grain Cereal
• Frozen Vanilla Yogurt
• Whole-Grain Bread

From Spaghetti and Meatballs, Lightened Up:
“I mix chopped mushrooms into my meatballs — it lightens them up, adds moisture, reduces calories and adds some minerals. The mushrooms also absorb all the flavors, so no one can even tell if they are chopped finely enough.” –Maebyn

“Here’s a great tip — try adding raisins soaked in water in your meatballs. My neighbor comes from an old Italian family and this is a family ’secret.’” –Susan

“I love using spaghetti squash when it’s just for me. Saute garlic, basil, oregano, cayenne and your favorite veggies and toss them with the spaghetti squash. Yummy. I use the same sauce combo for whole-wheat and whole-grain pasta.” –Reenie

From Spotlight Recipe: Curried Winter Squash:
“I did a roasted fall veggie dish this weekend that was amazing. Butternut squash, carrots and sweet potatoes dressed with a little salt, pepper and olive oil and roasted at 400 degrees for 30 minutes. Caramelized beautifully, and it tasted so good!” –Fawn

From Katie’s Healthy Bites: Eat Your Sea Vegetables:
“I love making my own homemade sushi with nori seaweed. I use sushi rice, carrots, spinach, asparagus, imitation crab meat and avocado. I saute the spinach and asparagus for a minute; the carrots are raw and match-sticked, and I mix the avocado with the crab meat.” –thismomsguide, via Twitter

From In Season: Pears:
“If you get the chance, try apple pears! They are half apple, half pear. They’re DELICIOUS and could possibly be my favorite fruit.” –Nikki, via Facebook

Step 1: Pasta
The biggest problem with pasta is the super-sized portions. I cringe when I see a recipe that calls for an entire pound of pasta for four people — that’s double what you should eat at a meal! One cup of cooked pasta (about two ounces of dry pasta) has about 200 calories — one to one and a half cups of cooked pasta per person is plenty.

Whole-grain pastas have about the same amount of calories as white pasta, but there’s the added benefit of vitamins, protein and fiber. I know many folks aren’t fond of the flavor combo of the whole-wheat pasta, which tastes nuttier, with tomato sauce. If that’s you, stick to regular pasta for your spaghetti and meatballs and use the whole wheat in other dishes. You can also try experimenting with other types of whole-grain past. I’m a huge fan of brown rice pastas like Tinkyada — they have the goodness of whole grain with a milder flavor.

Step 2: Sauce
Sauce can work for you or against you. My grandfather makes the most amazing sauce, but it’s typically flavored with fatty meats such as sausage in addition to the meatballs. For special occasions and family gatherings, I don’t change a thing. For everyday spaghetti, I keep my sauce on the lighter side by making my own with small amounts of olive oil and lots of low-calorie tomatoes, onions, garlic and basil. Cooked tomatoes are also a great source of the antioxidant lycopene. If you’re buying the jarred stuff, look for the plain varieties, not the meat- or cheese-filled ones.

Step 3: Meatballs
Most meatballs feature a combo of ground veal, beef and pork (often called “meatloaf mix”); swap that for 90% lean beef or ground turkey breast. Lean meats have less fat, which means less moisture and flavor, but you can make up for that by adding onions, mushrooms, breadcrumbs, ricotta cheese or a splash of milk to your meat mixture. Diced tofu can also help make lighter meatballs and won’t affect the taste much because tofu takes on the flavors around it. Add even more pizazz with fresh herbs and spices.

Meal Prep Tip; Though tempting, pass on the extra bread sticks and piles of shredded cheese on top of your spaghetti. These easily add hundreds of calories! Try a light sprinkle of Parmesan cheese and pair your past with a large salad instead of bread.

Recipes to try:
• Roasted Tomato Sauce
• Turkey Meatballs with Quick & Spicy Tomato Sauce
• Spicy Lamb Meatballs
• Spaghetti with Mushroom Bolognese
• Penny’s Spaghetti Sauce and Meatballs
• Italian Cocktail Meatballs with Herbs and Ricotta
• Spaghetti Tofu “Meatballs”

Get the recipe »

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Fun Varieties
Toby talked about about the usual tomato varieties you’ll find this time of year in her “In Season: Tomatoes” post. Hoping to find some unique ones, I asked my farmers what varieties they were selling (you can’t do that at the grocery store!).

First, I picked up some large and round “Trust” tomatoes — a greenhouse-grown variety of beefsteak; they’re plump and delicious. I also found cherry tomatoes in two varieties, yellow and sweet “Sungold” and the equally yummy, strawberry-shaped “Tomatoberry.” There were also some oblong-shaped “Roma,” a sturdy tomato that’s great for roasting. Finally, they had one precious heirloom variety: sweet and delicate “Purple Cherokee” — so named for its greenish-redish-purple skin. What a great selection!

Tomato Feast
I used the larger tomatoes — Trust and Roma — for my Roasted Tomato Sauce (recipe is below). This is a real a summertime favorite in my house. We serve it up with pasta or just dip some crusty bread in it.

As for the smaller guys, half went on the grill and the rest in a fresh salad with local cucumbers, fresh basil from my garden and a drizzle of my Simple Salad Dressing. Bobby Flay also has a terrific recipe for Tomato-Basil Salsa in his Mesa Grill Cookbook. I heart tomato season!

As for my Purple Cherokee, that went into a tomato sandwich on whole wheat bread. I added a few basil leaves and a sprinkle of salt and pepper — so simple and delicious.

Roasted Tomato Sauce
Makes 10 servings (1/2 cup each)

6-8 large tomatoes cut into large chunks
1/2 large red onion, roughly chopped
1 red chili pepper, chopped
3 cloves garlic, whole
2 tablespoons extra virgin olive oil, divided
1 teaspoon kosher salt
1 teaspoon dried oregano
Freshly ground black pepper

1 can (15 ounces) canned tomato sauce, no salt added
1 tablespoon tomato paste
1/2 cup red wine
1/2 cup fresh basil leaves, chopped
1/4 cup fresh parsley, chopped

Preheat oven to 425 degrees F. Place tomatoes, onion, chili and garlic on a large sheet pan; add 1 tablespoon olive oil, salt, oregano and pepper and toss to coat. Roast vegetables for 25-30 minutes or until tomatoes just begin to char; set aside to cool slightly. In a large pot, heat remaining 1 tablespoon of olive oil and then add the roasted tomato mixture, tomato sauce, tomato paste and wine. Stir to combine and bring to a simmer. Cook, uncovered, for 20 minutes, stirring occasionally. Add basil and parsley; season with additional salt and pepper to taste. Puree sauce using an immersion blender* until smooth.

(*If you do not have an immersion blender, puree in a countertop blender in small batches. Make sure to hold the top of the blender closed with a dish towel while the machine is on.)

Nutrition Information Per Serving:
Calories: 80 calories
Total Fat: 3 grams
Saturated Fat: 0 grams
Total Carbohydrate: 11 grams
Protein: 2 grams
Sodium: 139 milligrams
Cholesterol: 0 milligrams
Fiber: 3 grams

More tomato recipes to try:
• Tomato Ginger Jam
• Marinated Grilled Cherry Tomatoes Skewers

Calories in Classic Pasta Salads
I remember growing up eating kosher hot dogs with a spoonful of mayonnaise-drenched macaroni salad on the side. These days, I don’t touch any salad dripping in mayo, and it wouldn’t make the menu in my house. A typical 1/2 cup serving of classic macaroni salad contains 310 calories — about two-thirds of the calories come from fat (about 22 grams). Whether you make it with macaroni or any other noodle, when you use full-fat mayonnaise or loads of oil, you’re not doing yourself or your guests any favors.

The Pasta
Start by switching to whole-wheat pasta or using another whole-grain pasta like Barilla Plus. This is a good way to up your dish’s fiber. With 80 calories per 1/3 cup of pasta, be mindful of the portion size (remember, this is a side dish) and stick with 1/2 cup servings.

The Fats
Typical pasta salad have several types of fat poured on them: oils, mayo, heavy cream, sour cream, pesto sauce or fatty dressings (or sometimes a combination of these ingredients). As we always say, fat is not the enemy, BUT when you add tons of it to a side dish, problems start. The rule of thumb should be about 1 tablespoon of oil or 2 tablespoons of low-fat mayo or dressing per serving.

The Veggies
Here’s where you can load up on the good stuff. Tomatoes, onions, celery, bell peppers and scallions are wonderful to use in a pasta salad. Toss in any of your weekly market finds. My favorite ingredients are green olives and tomatoes — there’s no need to add extra salt since the olives are salty to begin with.

Other Fun Add-Ins
Pine nuts, chicken, beans, mozzarella or feta cheese jazz up a pasta salad easily. Remember, that all these “extras” tack on more calories so use them sparingly to just add flavor. My young kids have sensitive taste buds — I tend to keep my salads pretty light with simple flavors. One basic pasta salad we often make has fresh tomatoes, mozzarella cheese and a touch of olive oil mixed with the pasta. They usually end up picking out just the noodles, but once in a while, I catch them tasting a tomato (they do it on the sly).

Healthy pasta salad recipes to try:
• Garden Pasta Salad
• Healthy Pasta Salad (shown above)
• Pasta, Tuna and Roasted Pepper Salad
• Wilted Greens and Pasta Salad

[Photo: Born With A Whisk / Recipezaar]

TELL US: What’s your prized pasta salad combo?

Ingredients:
• 1 box of whole-grain pasta
• 1 to 2 teaspoons anchovies, minced
• 2 garlic cloves, minced
• 15-ounce can of diced tomatoes
• 1/2 cup kalamata olives, chopped
• 6-ounce bag of spinach

1) Whole grain pasta
We’ve said it a lot already — whole-grain pastas are a healthy choice and packed with fiber, protein and iron. Nowadays, you can find whole-grain pastas made from wheat, brown rice, even quinoa and corn. They all have slightly difference flavors and textures to compliment whatever kind of meal you’re in the mood for. In our house, we eat whole -wheat or brown rice pasta once a week in a stir-fry or fresh pasta dish.

Figure on about 2 ounces of dry pasta per person. For this recipe, I would use about half the box to serve 4 people and prepare according to the package directions. To save time, make your sauce while the pasta is cooking.

2) Anchovies
I used to be a bit freaked out by anchovies, but learned to love them when I discovered they add amazing flavor to all kinds of dishes. When cooked, they have a mild and nutty taste, nothing fishy! They’re also high in protein, calcium, iron and omega-3 fats.

While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet and toss in 2 cloves of minced garlic and 1 to 2 teaspoons of minced anchovies (or anchovy paste). Sauté for 1 to 2 minutes, being careful not to burn the garlic.

3) Canned Diced Tomatoes
Canned tomatoes are affordable, easy to store and can be used for many things. Cooked and canned tomatoes are low in calories and high in the antioxidant lycopene. I buy the no salt added varieties of canned tomatoes so I can control the amount of sodium in my recipes.

Add one 15-ounce can of diced tomatoes to the skillet, season with salt, black pepper and a pinch of red pepper flakes if you like a little heat.

4) Olives
I like to use kalamata olives for this recipe -– they have a spicy bite and a gorgeous deep purple color. Add about 1/2 cup of chopped olives to the sauce and simmer for an additional 2 to 3 minutes.

5) Fresh Spinach
Spinach is a powerhouse of nutrients with vitamins A, C, K, folate, fiber and iron. I love how it adds texture, flavor and color to this dish. Don’t have any spinach? Any other tender green will work well in its place (arugula or swiss chard, perhaps?).

Drain the pasta, reserving 1/4 cup of the cooking liquid. Add the cooked pasta, cooking liquid and a 6-ounce bag of chopped or baby spinach to your sauce mixture (it may seem like a lot of spinach — but it will wilt down quickly). Toss well to combine, cook for an additional 1 to 2 minutes and serve.

Nutrition Info (per serving):
Calories: 330
Fat: 11 grams
Saturated Fat: 1 gram
Protein: 10 grams
Carbohydrate: 50 grams
Sodium: 341 milligrams
Cholesterol: 2 milligram
Fiber: 3 grams

#1: Non-Fat, Plain Greek Yogurt
Cost: $1 per 6-ounce container
Greek yogurt has a thicker texture and tangier flavor than regular yogurt — and that’s a good thing! It’s also is high in calcium, probiotics and contains no added sugar. Enjoy it with fresh fruit, added to smoothies or to replace half the mayo in any recipe. I use it instead of sour cream on baked potatoes and tacos. I like the Fage brand, which you can find in most grocery stores; Trader Joe’s has their own brand as well. Buy in larger sizes (which will cost more), to get more yogurt for your buck.

#2: Whole Grain Pasta
Cost: $2.29 per pound
Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins. You can feed 4 to 6 people with a pound of pasta (as long as you follow the serving sizes!), so it’s an excellent, budget-friendly option. If you’re not quite ready for whole-grain pasta, you may also like Barilla Plus, a whole grain blend with great texture and a milder flavor than whole wheat.

#3: Bananas
Cost: $0.39 each
You can’t beat a healthy snack that costs less than 50 cents! A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6. Best of all, bananas are easy to transport (and come in their own sterile package). Add sliced pieces to cereal, oatmeal or a peanut butter sandwich for a more substantial meal. Apples and oranges — our other favorite, classic fruits — carry a similar price tag when they’re in season.

#4: Brown Rice
Cost: $1.40 per pound
Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety — and you can take advantage of that for only a small price difference (about $0.03 more per ounce). I use rice for stir-fries, burritos and cold veggie and rice salads. A little goes a long way -– 1/3 cup dry rice cooks up to 1 cup.

#5: Frozen Peas
Cost: $2.19 per pound
Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories. Frozen peas are a lot more convenient than shelling your own; plus, they keep for months and you can quickly add them to a variety of meals. I toss them into soups, salads, rice and pasta dishes to add some flavor, texture and fresh green color.

#6: Almonds
Cost: $0.33-$1 per ounce
Nuts may have a reputation for being pricey but as you can see, they are actually very budget-friendly – especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds). Almonds are a great source of heart healthy unsaturated fat, vitamin E and protein. So enjoy them – just do so in moderation.

#7: Eggs
Cost: $2-3 per dozen
Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast –- I like to whip up omelets, quiche or frittatas for easy, affordable weeknight dinners. A plain, hard-boiled egg makes a fast and filling snack, too.

#8: Sweet potatoes
Cost: $1 each
Did you know a medium baked sweet potato has almost 40% of you daily vitamin C needs and over 400% of your daily vitamin A? Yeah, these babies are superstars. The bright orange color tells you that they are chock-full of beta-carotene — the antioxidant that helps protect cells from cancer or aging. Baked, roasted, boiled, mashed or even grilled, I love them anyway I can get them.

#9: Canned Beans
Cost: $1 per 15.5-ounce can
If you read Toby’s post on the benefits of beans, then you already know how nutritious they are. They’re also affordable, convenient and last in your pantry for up to a year. Just make sure to always rinse and drain them well before adding to soups, stews, salads and rice or pasta dishes — otherwise you’re keeping unnecessary sodium. (P.S.: Buying dried beans in bulk is even cheaper.)

#10: Broccoli
Cost: $2.50-3 per bunch
One cup of broccoli has only 30 calories and more vitamin C than an orange (it’s true!). Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors, so experiment and see which you like the best (we do a lot of roasted broccoli in our house). Buy the bunch broccoli instead of the crowns; the stalks have a ton of flavor and you get more for your money. Add chopped stalks to stir-fry or shred them to make your own broccoli slaw.

TELL US: What’s another low-cost, healthy favorite that’s always in your shopping cart?

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