Holista Healthy Pasta Recipes

Simple Veggie Healthy Pasta

This delicious healthy pasta dish was provided by Kimberly Mulvey from St. James, NY who is a Registered Dietitian in Training. She loves sharing healthy food options (like Holista!) on her Instagram page @mynutritionkitchen.

Thank you for sharing this recipe and showing others that healthy can also be delicious! 

Ingredients 

• 8 oz (approx.1/2 package) Holista Low GI Spaghetti

• 1 cup fresh broccoli, chopped

• 8 oz package of mushrooms, sliced

• 1 cup grape or cherry tomatoes, halved

• 2 Tbsp. olive oil

• ½ tsp. salt

• ¼ tsp. black pepper

Directions 

1. Fill a large pot ¾ full with water, bring to a boil.

2. Heat olive oil in a skillet on low heat

3. Sauté tomatoes, broccoli, and mushrooms in oil until fragrant. Add salt and pepper to taste.

4. When pasta water is boiling, add Holista Low GI Spaghetti to water.

5. Bring back to boil, boil 3 minutes stirring occasionally. Drain.

6. Add Holista Low GI Spaghetti to skillet, incorporating vegetables and pasta together. Stir consistently for 3 minutes.

7. Serve up on a plate and enjoy!

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NUTRITIONAL INFORMATION

Calories – 289

Total Fat – 8.2 g

Saturated Fat – 1 g

Sodium – 390 mg

Total Carbohydrate – 46 g

Dietary Fiber – 4.8 g

Sugar – 2 g (natural)

Protein – 11 g

Cholesterol – 0 mg

Low Glycemic Index Living… Healthy Living

Choosing Low GI foods that manage blood sugar levels lead to:

Disease Prevention

• Type 2 Diabetes

• Heart Disease

• Stroke

Weight Loss & Maintenance

• Manages hunger by keeping you fuller longer

• Decreases insulin levels to help burn fat

• Keeps metabolic rate up

Sustained Energy

• Avoids the “spike and crash”

• Sustains energy level

• Provides satiety

VEGGIES 

Non-starchy vegetables like leafy greens, lettuce, spinach broccoli, onion, zucchini and peppers have a very low GI and provide your body with essential nutrients, fiber and antioxidants.  

FRUIT

Berry have the lowest GI of all fruits and are packed with antioxidants.  Most other fruits particularly apples, oranges, pears, peaches, plums, kiwis also have a low GI. Tropical fruits, such as pineapple, melon, mango and bananas have medium to high GI. 

LEGUMES

Dried and canned beans, lentils & chickpeas are all low GI and nutrient rich along with providing good levels of protein and fiber. Legumes are also ‘prebiotics’. This means that they provide food for our gut bacteria and keep our digestive systems healthy.

NUTS & SEEDS

Nuts and seeds like almonds, walnuts, flaxseeds and chia are filled with vitamins, minerals, healthy fats and plant protein.  A great addition to any meal or an excellent snack to keep you fuelled throughout the day.

WHOLE GRAINS

Whole and ancient grains like steel cut oats, whole wheat pastas, brown rice, sprouted grain breads are naturally low GI and a good source of complex carbohydrates.  White flour based foods have a high GI and should be eaten in moderation.  For all the white pasta lovers out there – now you can enjoy white flour based pastas while maintaining a Low GI diet with Holista Pasta.

PROTEIN

Proteins have no carbohydrates that also make them zero GI food.  Choose lean proteins such a fish and seafood for omegas, nutrient rich eggs, chicken and lean meats for iron.  

DAIRY

Most dairy products including milk and yogurt are low GI and an important source of protein and calcium. Many yogurts are probiotic contributing to gut health and many other health benefits.  For alternative dairy products select calcium enriched almond or soy milks rather than higher GI Rice milks.  

HEALTHY OILS AND FATS  

Choose healthy fats such as olive oil, nuts and avocados to provide your body with the healthy fats it needs while bringing down the GI of your meal.  Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.

Pasta Loving Team Member

Nina Harlach

Marketing Manager

Nina Harlach is a marketing expert with a strong background in the digital world and is a foodie with a decade of experience working in the restaurant industry. Nina has built her career providing marketing excellence to both small businesses and Fortune 500 companies.

In her spare time, Nina enjoys sharing her love of food over on Instagram (@Buffalovefood716), traveling, playing softball and volleyball, and spending time with friends and family.

Nina has a BS in Marketing from Niagara University and a plethora of digital marketing related certifications, such as:

• Google Ads Search Certification

• Google Ads Display Certification

• Google Analytics Certification

• Google Measurements Certification

• Bing Ads Certification

• HubSpot Content Marketing Certification

• HubSpot Email Marketing Certification

• HubSpot Inbound Marketing Certification

• HubSpot Social Media Certification

• SEMrush SEO Certification

Plant Based Phyto-Nutrients

Driven by the Powerful Nutritional Benefits of Plant Based Ingredients!

We add four plant based ingredients in their whole and natural state to our low glycemic pasta:  barley, lentil, fiber and okra!

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These ingredients not only naturally lower the glycemic index of the pasta but there are also numerous nutritional and health benefits associated with adding barley, lentils, fiber and okra to your healthy diet.

BARLEY​

• An excellent food choice for those concerned about type 2  diabetes or pre-diabetes because the  grain contains essential vitamins and minerals 

• An excellent  source of dietary fiber, particularly beta glucan soluble fiber

• Research shows that barley beta glucan soluble fiber promotes healthy blood sugar by slowing glucose absorption

LENTIL​

• Rich in protein, high in fiber and packed with nutrients like B  vitamins, folate and  minerals​

• A low GI value makes lentils a very smart carb choice

FENUGREEK

• Helpful for people with diabetes and overall health because of the fenugreek and other natural chemicals that are thought to slow digestion and the body’s absorption of carbohydrates and sugar

• Help to improve the way the body uses sugar and increase the  amount of insulin released

OKRA

• Contains potassium, vitamin B, vitamin C, folic acid, and calcium

• Low in calories and has a high dietary fiber  content

• Studies have shown okra helps manage blood sugar in cases of type 1, type 2,  and gestational diabetes.

Reviews

Click to read our latest reviews on Facebook and Amazon.com and Amazon.ca

Healthy Good Carb Lifestyle Blogging

By:  The Holista Team

On: September 23, 2019

It has been a busy summer as we worked on our fresh new look and a second pasta style – Linguine!  We were delighted to present our new brand and products on September 11 – 13 at Expo East in Baltimore and share in the excitement!

We thank everyone for all their support over the last 2 years as we grew into where we are today!  Spreading our love of pasta and a good carb lifestyle every where we go!

The new Holista Spaghetti and Holista Linguine will be coming to stores in October!

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Here is a glimpse of our last year together!

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Our first Holista Spaghetti launched in grocery stores in the New York region…

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We were so overwhelmed by the positive response (which was typically – WOW! This tastes just like real pasta!) and we continued to grow into New Jersey, Connecticut, Delaware and Maryland.

We knew it was time for more and we began working on our Linguine and thought the timing might be right for a fresh new look too! 

We debuted our fresh new look and second style of pasta at Expo East!  It was a great three days as we shared our Holista Pasta love with thousands of attendees.

OCTOBER 2019 AND BEYOND….

We will be making our way from east to west to more grocery stores.  Until we reach yours – you can still find us on Amazon Prime in our original 2.6 lb box with the same Holista Low GI Spaghetti goodness inside.

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Live better with good food choices every day.

Bon Appetit!

From all of us at Holista!

Lead Pasta Lover

Healthy Glycemic Index Advocate

As an unemployable single mother, she baked muffins and brownies in her kitchen and tested them on her two teenage children. Soon after, she was selling homemade goods to local coffee shops. As her customer base grew, she commissioned a local bakery to outsource and deliver her products. Her business grew from a $100 investment that started from her kitchen to an international supplier to the global food industry.

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Nadja’s reputation for producing great tasting healthy food resulted in the creation of innovative successful branded and private label products for Sodexo, Schools, Grocery Retail, Healthcare and leading fast food restaurants such as McDonald’s, Subway and Tim Hortons.

The healthy cranberry/orange muffin she created in her kitchen is still on the McDonald’s Canada menu 25 plus years later!

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In addition to sharing her passion for healthy low glycemic cooking, Nadja has shared her inspirational story, which includes surviving leukemia, through speaking engagements and media appearances.  These have included The Oprah Winfrey Show, The Big Idea with Donnie Deutsch, Canada AM, Fox Morning News and More.​

On – Air Cooking Segments

Author of 2 Best Selling Cookbooks​, with all proceeds of “Outrageously Delicious” donated to the Ronald McDonald Children Charities

Inducted into the Twenty First Century Business Women’s Hall of Fame, Bay Path College, MA

Recipient of the Western New York Business Appreciation Award by Niagara University College of Business Administration, NY

American Heart Association recipe developer and former member of Board of Directors​

Recipient of the Regional Award for Canadian Entrepreneur of the Year and recognized as one of the Global News “Women of Vision” (Formerly ITV News Women of Vision)​

Creator of the annual Ultimate Girls Getaway to empower Women and raise funds to sponsor women survivors of war through Women for Women International

Former Member of the Advisory Board for the Department of Foreign Affairs and International Trade assisting the Minister of Canada with Cross Border Trading

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Learn more about Nadja’s passion for leading a healthy and active low glycemic lifestyle as a CEO at the age of 70!

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To book Nadja as a speaker at your next event please contact Veronica

Healthy living tips shared daily!

Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal  The Glycemic Index (GI) measures the speed at which carbohydrates are broken down in the digestive system to form glucose. It is scored on a scale of 1 to 100, with 100 representing pure glucose.

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Foods that are broken down quickly into glucose and result in your blood sugar spiking get a high score (usually over 70). Foods that are slow to break down and provide sustained energy get a low score (under 55). The GI score is broken down into the 3 following categories. 

What is the Glycemic Index (GI)

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The Glycemic Index Foundation recommends following a diet with a daily average GI level of 45 for optimal health.

• Sugar, sugary foods and soft drinks

• White bread, potatoes and white rice

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Medium Glycemic Index Foods: GI Score 56 – 69
Medium GI foods are broken down moderately causing a moderate rise in blood sugar levels.  Medium GI Foods include :

• Tropical fruits, figs and raisins

• Traditional pasta, brown and wild rice

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Low Glycemic Index Foods: GI Score 55 and below
Low GI foods are broken down slowly causing a gradual rise in blood sugar levels. 
The lower the GI number the better and include foods such as :

• Holista Spaghetti and Holista Linguine

• Nuts and legumes, almost all vegetables and most fruits

• Wholegrain foods such as bran, oatmeal, steel cut oats

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Healthy Pasta and Noodle Recipes made with Holista 

By:  Noelle, Registered Dietitian Nutritionist

Ingredients 

• 8 oz (approx.1/2 package) Holista Low GI Spaghetti

• 2 star anise pods*

• 8 cups unsalted or low sodium beef broth

• 1 large onion, sliced thin

• 3 inch piece of ginger, peeled and thinly sliced

• 4 cloves garlic chopped

• 1 Tbsp. low-sodium soy sauce

• 1 tsp. fish sauce

• 12 oz. eye of round beef, or pork ribs, sliced 1/8 inch thick**

• 2 cups bean sprouts

• 1 jalapeno, sliced

• 4 scallions cut into 1-inch pieces

• 1 cup of cilantro leaves

• 4 lime wedges

• Optional: Siracha and/or hoisin

*If you are in a bind, and cannot find star anise, use ¼ tsp. fennel seeds. You do not want to omit the flavor star anise adds to the soup.

**Freeze beef or pork for one hour before preparation to make it easier to slice thin.

Vegetarian: Use mushroom or vegetable broth. Substitute king trumpet mushrooms, sliced thin, for the beef or pork. You can also use tofu.

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Directions 

1. Start out by toasting the star anise pods or fennel seeds until fragrant in a large stockpot over medium heat.

2. Add broth, ginger, garlic, and onion, increase heat to medium-high, and bring to a boil.  Reduce heat to low, cover and simmer for 30 minutes.

3. While soup simmers you can slice jalapeno, cut scallions, chop cilantro and divide rinsed bean sprouts among the bowls. If you are having one serving, just add a half-cup of bean sprouts to your bowl.

4. Remove the star anise pods from the soup after simmering. Stir in soy and fish sauces.

5. Bring a large pot of water to a boil for your noodles. Holista noodles cook in 3 minutes, which is the same amount of time it will take your beef to cook. After adding the noodles to the boiling water, immediately add the sliced beef to the soup.

6. Drain your noodles when they are done, and divide among the bowls. Ladle soup over noodles and bean sprouts.

7. Top with scallions, jalapenos, cilantro and a squeeze of lime. Option to add Siracha and hoisin, or keep these on the side for dipping your beef/pork or mushroom.

8. ENJOY!

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Nutrition Information (analysis done using beef recipe)

490 calories,

13g fat,

2.5g saturated fa,

50mg cholesterol 

370mg sodium

57g carbohydrate

4g fiber

1g sugar,

35g protein

55% vitamin A

80% vitamin C

9% Calcium,

40% Iron.

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Healthy Good Carb Lifestyle Blogging

By:  Nadja Piatka, CEO

On: November 25, 2019

Tis the season to indulge. FOOD glorious food, it’s everywhere. Do you just loosen your belt and give in to all the temptations? After all it is a time for friends, family and a lot of feasting.

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According to the Calorie Control Council, the average American consumes 4,500 calories and 230 grams of fat on Thanksgiving Day.

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Thanksgiving, Christmas, Hanukkah, Kwanzaa and New Year’s. There are at least five opportunities to overindulge in just two months. The holidays are centered on heaps of deliciously tempting dishes—not to mention the hours of drinking and snacking before the big meal.

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However, you can survive the season’s food marathon and avoid the dreaded January diet to try and lose those extra holiday pounds.

1. Don’t starve all day before the big meal.

Bad idea to avoid eating all day and “save up calories” for drinking and eating later. Worse of all, when you get to the holiday event don’t start with a drink with sugary mixers. Choose to sip a drink neat (on the rocks) or mixed with soda water.  Most cocktails contain simple carbohydrates, which cause a spike in blood sugar, the “crash” after leads to a ravenous appetite (and high likelihood to over-eat). Therefore, it is wiser to eat food as normal throughout the day and plan to have less to drink.

2.  Indulge a little.

Enjoy the meal and avoid “fat talk”. Saying you will regret this in the morning, or you shouldn’t be eating this only takes away from what should be an enjoyable experience. Deprivation of favorite holiday-only treats can lead to an unplanned binge, especially when stress levels are elevated. Treat yourself a bit during the festive season, always following the rule of moderation. Indulge for a night, not a season. It’s a holiDAY. One day won’t make or break your health plan. Unfortunately, many people start a pattern of daily ‘treats’ in some form or another or skip exercise due to visiting relatives. Don’t let it go from a day of indulgence to a month of indulgence that leads to unwanted habits that continue beyond the holiday season.

3. Mindful eating.

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Be in the moment. Take in and appreciate the beautiful display of food. Slow down and savor each bite. No need to overfill your plate with so many goodies and eat like it is a contest. Slow down, and remember it is not a race.  Eating too fast is a major reason why people overeat. It can take 15 to 20 minutes for your brain to send the signal to your stomach that you’re full and you need to stop eating. And if you are not careful, during that time period you can cram an awful lot of food into your stomach.

4.  Choose wisely.

Decide what your favorite holiday foods are and enjoy them and avoid seconds. For dessert, indulge in pumpkin pie (300 calories) instead of pecan pie (650 calories) For appetizers choose shrimp cocktail and a handful of nuts to help curb your appetite. Dip wisely. Cheese and cream-based dips abound during the holiday season, but instead of indulging with something that uses cream cheese, for example, choose hummus which has fewer calories and better fat than a cream cheese dip.

5.  Walk.

Social events and other obligations tend to abound during the holidays, and time spent driving, flying, standing in line, socializing and partying is time that you can’t exercise. To make matters worse, as stress from a busy schedule builds, your propensity to fall victim to cravings for calorie-dense foods increases. Walk and whenever you can, try to avoid sitting for prolonged periods of time, such as when watching football games or eating. Walk around the office or home whenever you are on the phone. Those calls from relatives and friends from afar during the holidays can be best spent moving when you are on the call. Remember, too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity reduces the risk of diabetes and other heart disease risk factors.”

Remember, it is the most wonderful time of the year to be enjoyed by all!

Happy healthy holidays!