Notes on Nutrition: Explore the ‘pasta-bilities’ this summer

“Just bring a salad to pass!” This is the unofficial motto of many summer celebration invites and the reason we see the same standard sides at every barbecue. This year, let your Hy-Vee dietitians help you re-think the classic pasta salad with tips for building a crowd-pleasing platter that’s packed with nutrients to support your health and wellness goals all summer long.

Pasta picks

Start by choosing your pasta. While traditional white pasta is most used, consider switching things up with whole-wheat pasta noodles for an earthy fiber boost. You can also try protein-rich options made from chickpeas or beans. These hybrids look and taste like traditional noodles for those who prefer the classics. Want to keep it light? Try pure vegetable versions such as spiralized zucchini, butternut squash or beet noodles to sneak in extra veggies. Pick up a spiralizer utensil, which makes twisted veggie pasta a snap.

Dress it up

Next, it’s time to dress it up. While pasta salads may be associated with higher fat, mayo-based dressings, consider heart-healthy, avocado oil-based dressings and sauces. Chosen Foods classic mayo is made with 100 percent pure avocado oil, cage-free eggs, vinegar, mustard and spices. It’s rich, creamy and slightly tangy — perfect for every day use. Stir it into your favorites for creamy, elevated, quality ingredients.

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Go vinaigrette

Olive oil and avocado oil-based pasta salads are light, refreshing and fit into the Mediterranean style of eating. Mix in flavor with fresh herbs and spices such as garlic, basil, lemon juice, lime zest, cilantro, parsley and more. Keep in mind — pasta tends to absorb dressing the longer it sits, so it’s smart to toss it just before serving.

Toss-ins

Pack in protein with beans, tofu, tuna or lean meat such as chicken, turkey, tuna, pork tenderloin and sirloin. You can even add protein and texture by topping it with nuts or crunchy chickpeas.

Make it Mediterranean

The Mediterranean style of eating is widely researched and recommended for promoting heart health, cognition and reducing inflammation. The focus is on healthy fats, colorful fruits, vegetables and lean protein choices. Prioritize a variety of colorful veggies to add to your pasta salad, like artichokes, beets, carrots or zucchini.

Don’t forget to add the ultimate addition: California Avocados. Since California Avocados are grown close to home, they travel shorter distances, reducing carbon emissions from transit and the chance for damage in transit that could lead to food waste. This also means these precious avocados make it from the grove to your plate faster for optimal freshness.

Are you ready to put it all together and expand the “pasta-bilities” of tasty, veggie-filled salads? Try this Mediterranean-inspired pasta salad recipe from Chosen Foods for a bright and flavorful addition to your next family picnic.

Julie Gallagher is a registered dietitian at Hy-Vee.