one-pot lemony kale spaghetti

Easy one-pot lemony kale spaghetti comes together in a flash and is the perfect respite from heavy holiday meals. Top with a poached egg to add some protein!

easy one-pot lemony kale spaghetti // www.heynutritionlady.com

I haven’t hit the snooze button for a whole week. That might not seem like a lot, but I am trying to kick a decades long snooze button addiction, so to me it feels like a victory.

I used to work really really early in the morning, so I could really only afford one snooze. And when Paul and I moved in together that’s all I could get away with me before he’d start threatening all kinds of unpleasant things were I to let the alarm sound another time (and fair enough, since my alarm would go off at 4am).

easy one-pot lemony kale spaghetti // www.heynutritionlady.com

But in the years since I left that job, and now with Paul getting out of bed long before I do (because he is a crazy person who insists on getting up at 5am to go work out) there is no one there to limit my snoozes. And I tell ya, I’ll snooze for an entire hour when left to my own devices.

So I did a bunch of research on how to kick my snooze button habit. There’s all kinds of advice out there ranging from the insane (like locking your alarm in a box with a combination you’d have to punch in in order to unlock the box and stop your alarm) to the logical (retrain your brain by practicing during daylight hours – brush your teeth, change into your pyjamas, get into bed and set your alarm for 5 mins, then get up right away when it goes off. do 3 reps, 3 times a day).

easy one-pot lemony kale spaghetti // www.heynutritionlady.com

I’ve started by simply setting my alarm for a time I know I’ll actually get up, rather than some aspirational early wake-up time. Once I get the hang of this I’m going to gradually work backwards, setting the alarm ever earlier to see if I can train myself to get up at said aspirational early wake-up time. After all, I got up at 4am for the better part of a decade, I know I can get up early if I put my mind to it.

easy one-pot lemony kale spaghetti // www.heynutritionlady.com

Naturally I’ve chosen the deepest darkest time of year to start this exercise, but I figure if I can do it now, I can do it any time, right?

It’s amazing how our brains work. How quickly we can fall into bad habits, and how hard we have to work to re-shape them. But I think knowing that we can reshape them is important. Sometimes we need to reframe our beliefs around something. Like, I always hit the snooze button because I felt tired and not ready to get up, but after a week of not hitting it I actually feel less tired and more alert. The same can be true for healthy eating. Many people believe that healthy eating takes a lot of time, or that healthy food doesn’t taste good.

easy one-pot lemony kale spaghetti // www.heynutritionlady.com

Let’s reframe our expectations. This pot of lemony kale spaghetti is incredibly quick and easy, AND it’s delicious. It all comes together in one pot, which means fewer dishes to wash. The kale wilts down into the pasta which means you get a LOT of kale, but it doesn’t feel like you’re wrestling a bunch down. A blast of winter citrus helps make the nutrients in the kale more bioavailable, and gives us a good dose of vitamin C. And, whole wheat spaghettini gives us a nice boost in dietary fiber compared to plain old white pasta.

Quick, easy, convenient, nutritious, and delicious, I think you’ll find this lemony kale spaghetti becomes a regular part of your repertoire. It’s lovely topped with big flakes of Parmesan cheese, but to keep it vegan a sprinkle of nutritional yeast or vegan parm is great as well. The nutritionist in me wants to balance the plate, so I often serve it with a poached or crispy fried egg for protein.

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Kale is a nutritional powerhouse! It is extraordinarily rich in micronutrients, dietary fiber, anti-oxidant and anti-inflammatory nutrients, and cancer fighting glucosinolates. Kale is a good source of vitamin C, beta-carotene, manganese, and contains nearly twice the vitamin K (essential for blood clotting and also an important anti-inflammatory agent) than any other cruciferous vegetable (broccoli, cabbage, etc).  Iron, magnesium, vitamin E, folate, and phosphorous are among the complement of vital minerals found in kale. The dietary fiber in kale is known to reduce blood cholesterol levels. One recent study showed that this benefit may be improved by lightly steaming kale for about 5 minutes before consuming.

Whole wheat pasta, made from flour with the bran and germ intact, is a significantly better source of fiber and nutrients than the regular wheat version. Bear in mind that pasta portions, particularly in restaurants, are often waaaaaaay larger than they should be. Aim for around a 1 cup serving of cooked whole wheat pasta.

easy one-pot lemony kale spaghetti // www.heynutritionlady.com

Two years ago: Lucia Buns

easy one-pot lemony kale spaghetti // www.heynutritionlady.com
4.5 from 2 votes
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one-pot lemony kale spaghetti

Quick and easy one-pot lemony kale spaghetti is a nutritious and delicious everyday dinner.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 -6
Author Katie Trant

Ingredients

  • 450 g whole wheat spaghettini
  • 1 bunch Tuscan kale
  • zest of 1 lemon
  • 2 lemons juiced
  • 1 clove garlic thinly sliced
  • 1 tsp red pepper flakes
  • 1/3 cup extra virgin olive oil
  • reserved pasta water
  • Parmesan for serving

Instructions

  1. Put a large pot of water over high heat, covered, until it comes to the boil.
  2. Salt well, and add the pasta.
  3. Cook the pasta about 8-10 minutes, until it is al dente - it should have just a little bite to it.
  4. While the pasta is cooking, pull the kale leaves off of their stems, stack them on top of one another, and use a sharp knife to slice into thin ribbons.
  5. In the last minute of cooking time for the pasta, add the kale to the pot and stir to submerge it.
  6. Remove one-cup of water from the pasta pot and set aside.
  7. Remove the pasta and kale from the heat, and drain well. If you have use a colander to drain the pasta, return the pasta to the pot.
  8. Add lemon juice, lemon zest, thinly sliced garlic, red pepper flakes, and olive oil to the pot. Stir well to combine.
  9. Let the pasta stand for 5 minutes for the flavours to combine.
  10. Give everything a good stir, and add a touch of the reserved pasta water to loosen it up a bit.
  11. Serve hot, with shavings of Parmesan.

 

easy one-pot lemony kale spaghetti // www.heynutritionlady.com



 

Comments

  1. Rebecca @ it's a nourishing thing says

    YUM!! This pasta looks awesome!! I love how easy it is to make. I totally hear you with the snooze button addiction, I am so bad for hitting snooze every 10 minutes for over an hour. I definitely need to join you with kicking this nasty habit… New Year’s Resolution #1!

    • Katie Trant says

      It’s such a bad habit, isn’t it? Now I need to test myself by setting it for much earlier than I’d like to get up and see if I still manage to avoid the snooze!

  2. [email protected] says

    Don’t hate me, but I’ve never used a snooze button! I would find that too stressful in its own way, I suppose. I do have other bad habits but there will not be enough space to go into that! Anyway, as luck would have it I am scheduled to post my own pasta, greens, garlic, lemon, chilli pasta thing on Sunday! But we have a different approach so it shouldn’t look too much like I”m being a copycat.We do that more often than chance should allow, don’t we. We must have some kind of nutrition ESP thing going on. Anyway, yours is a brill all-in-one dish that any one who wants to have a meal on the table quickly should try. That it is healthy is a bonus. Lovely photos, too. 🙂

    • Katie Trant says

      Why would I hate you?! I admire you for that! It’s such a crutch and I’m glad to be finally kicking the habit. It’s a lifelong habit, but really only out of control in the last few years so it’s time to kick it to the curb!

      I swear Kellie, sometimes it seems like you and I share a brain! I’d never think you were copying me (and hope you’d never assume that about me!). Maybe our nutrition logic follows the same sort of calendar and that’s why this happens so often! I look forward to checking out your spin on healthy greens-loaded pasta soon!

  3. Megan says

    Yum! This looks delicious. I want to try this, but incorporate the egg and parmesean in a light version of a carbonara sauce.
    Thanks for the great idea!

  4. Nita says

    Hi,
    I was wondering if you have a Parmasan alternative? Parmasan is not vegetarian, it is made with animal rennet. I’d like to make this with some form of cheese on the top. My partner is a veggie and fussy, but I think he’ll like this!

    Thanks

    • Katie Trant says

      Hi Nita,

      There are actually some Parmesans out there that use vegetarian friendly enzymes instead of rennet. You’ve got to keep your eyes open and read a lot of labels, but they do exist! Check Whole Foods and places like that. Otherwise any strong-tasting rennet-free cheese is pretty much fine. A really old sharp cheddar would be great! And if you want to go vegan, I love using nutritional yeast in place of parm, or you can try making your own vegan parm (lots of recipes out there!). Good luck!

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