Food doesn’t have to be complicated to be nourishing. AND you don’t have to choose. Before I understood nutrition, I thought I had to give up pasta salad completely. (For what I don’t know????) But here’s what I have learned when it comes to nutrition – carbs are our brain and body’s primary energy source, and we actually very much need them (at least 130g daily) to function. Gentle nutrition (supporting your health & your cravings) is all about understanding how to combine ingredients in a way that works with your body.

When you pair pasta with protein, fiber-rich vegetables and healthy fats, you create a meal that digests slowly and steadily. This means sustained energy throughout your day instead of a crash a few hours later.

the framework:

1 part pasta + 1 part protein + 2 parts vegetables + healthy fats

here’s an example from the photo above:

• Base: GF noodles
• Protein: Chickpeas, cheese
• Vegetables: Cucumber, tomato, red bell pepper, red onion, artichoke hearts
• Healthy fats: Pine nuts, cheese
• Dressing: Balsamic vinaigrette

pick your base:

• Regular pasta, whole grain pasta, or chickpea pasta. Use what YOU like!

add your protein (pick 1-2):

• Chickpeas, black beans, white beans, lentils
• Hard-boiled eggs, sliced egg whites
• Grilled chicken, rotisserie chicken, turkey
• Tuna, salmon, shrimp
• Edamame
• Cubed tofu, tempeh
• Mozzarella pearls, feta, parmesan
• Diced pepperoni or salami

load up on unlimited color (pick at least 2):

• Cherry tomatoes, grape tomatoes
• Bell peppers (all colors)
• Cucumber, zucchini
• Red onion, green onion
• Broccoli, cauliflower
• Carrots, celery
• Snap peas, snow peas
• Artichoke hearts
• Roasted sweet potato
• Asparagus
• Sundried tomatoes
• Spinach, arugula, kale
• Corn, peas
• Radishes
• Olives
• Green beans
• Mushrooms

include healthy fats (a moderate amount):

Think ~2 tbsp per serving – I usually get mine from the dressing and additional seeds! Here’s the dressing I make on repeat!

• Olive oil, avocado oil
• Avocado
• Walnuts, pecans, pine nuts
• Pumpkin seeds, sunflower seeds
• Olives (kalamata, green)
• Pesto Tahini dressing
• Olive tapenade
• Hemp seeds

flavor bombs:

• Basil
• Parsley
• Cilantro
• Dill
• Oregano
• Red pepper flakes
• Garlic
• Lemon zest
• Everything bagel seasoning
• Italian seasoning blend

When you build your PS this way, you’re creating a balanced bowl that gives you steady energy.

Pasta is just one part of the equation – pair it with colorful vegetables and protein, and you’ve got a satisfying meal that supports your health and satisfies your craving. The best part? You never have to choose between enjoying pasta and feeling great.