No matter what age you are, you have heard information about all the ingredients in this recipe. My goal as a dietitian is to help individuals reframe the way they look at foods and understand how these nutrients can benefit them, and then decide how they can fit for them! This is called "reframe by checking the facts".
Here’s a breakdown of the health benefits of each ingredient in this recipe:
Cheese/Milk:
Calcium: Essential for strong bones and teeth. It also helps in muscle function, nerve signaling, and blood clotting.
Vitamin D: Works in tandem with calcium to improve bone health and enhance immune system function. It's crucial for calcium absorption in the gut.
Sour Cream:
Dietary Fat: Fats are vital for energy, absorbing fat-soluble vitamins (A, D, E, K), and supporting cell function. They also help maintain healthy skin, hair, and brain function. Since the body can’t produce all essential fats, it’s important to consume them through diet.
Tomato Paste:
Lycopene: A powerful antioxidant that helps reduce the risk of chronic diseases, especially prostate cancer. Lycopene also supports heart health by improving blood vessel function and reducing blood pressure.
Higher Nutrient Concentration: Compared to fresh tomatoes, paste has a more concentrated nutrient profile, providing more vitamins, minerals, and antioxidants per serving.
Pasta:
Iron: Essential for transporting oxygen in the blood and for energy metabolism. It helps prevent iron-deficiency anemia.
Carbohydrates: A primary energy source for the body, providing fuel for muscles and the brain.
B Vitamins: Including folic acid (important for pregnancy), B vitamins support energy production, brain function, and red blood cell formation.
Folic Acid: Vital for cell division and growth, especially important during pregnancy for preventing birth defects.
Ground Beef:
Protein: Crucial for building and repairing tissues, including muscles. It also helps with enzyme and hormone production.
Heme Iron: Animal-based iron that is absorbed more efficiently by the body compared to non-heme iron (from plants). It’s crucial for preventing iron-deficiency anemia and maintaining energy levels.
Zinc: Ground beef is also a good source of zinc, which supports immune function, protein synthesis, and wound healing.
Each of these ingredients contributes to a balanced diet, offering essential nutrients for energy, growth, immune function, and overall health.
So, how do you reframe the information you've heard with this new, accurate information? Instead of "pasta is a processed carbohydrate and I should avoid it" try "Pasta is a good source of iron and B vitamins, I can enjoy this with balance and moderation".
Wanna give it a try? Here's the ingredients and recipe. Let me know how it goes for you!
Ingredients
1 lb ground beef
½ cup yellow onion, chopped
2 garlic cloves, minced
1 tsp dry parsley
1 tsp Italian seasoning
½ tsp red pepper flakes
½ tsp salt
Ground pepper, to taste
2 ½ tbsp tomato paste
1 tbsp Worcestershire sauce
4 cups low-sodium beef broth
16 oz elbow macaroni
¾ cup milk
½ cup sour cream
2 cups cheddar cheese, shredded
Helpful hint: if you're missing a spice, it's not the end of the world! A lot of time, I may omit a spice or two if I don't have it - but don't skip them all. It took me years to stock up on all the spices, etc.
Instructions
Cook ground beef with onion, garlic, parsley, Italian seasoning, red pepper flakes, salt, and pepper in a skillet over medium-high heat until fully cooked.
Stir in tomato paste and Worcestershire sauce.
Add beef broth and macaroni. Bring to a simmer, cover, and cook for 10 minutes until the pasta is al dente.
Uncover and add milk, sour cream, and half of the cheese. Stir until cheese melts.
Top with the remaining cheese, cover, and heat for 2-3 minutes until melted.
Serve hot and enjoy!
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