Christine Coughlan, EzineArticles Basic Author
As an amateur cook, rower, runner, and coach, I'm always seeking nutritional advice and informative articles to help me expand my repertoire of delicious, nutritious and healthy pasta dishes. I figure, if I find a pasta-related or nutrition-related article helpful and valuable, chances are, you will too. I share what I find here.

The articles below are divided into 2 categories: my pasta recipes articles and health/nutrition articles (guest posts). The articles are also available through

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MY ARTICLES - Pasta Recipes and Cooking Tips

Pasta with Alfredo SauceThe Ultimate Comfort Food: How to Make Creamy Pasta Alfredo
By Christine Coughlan
Published January 20, 2014

Pasta with rich and creamy Alfredo sauce has to be one of the most decadent, indulgent - and gratifying - comfort foods going. Pure butter, heavy cream and savory Parmesan cheese are melted together, blended into perfectly-cooked al dente noodles and piled high in a delectable mound. A generous dusting of fresh-cracked black pepper is the crowning touch. Mmmm. What could be better, right? If you're in the mood for a rich taste treat, pasta Alfredo hits the spot. To boost the nutritional value of this dish, simply add fresh, seasonal veggies and lean protein such as grilled chicken or shrimp. However you like your Alfredo, it's a scrumptious serving of pure culinary joy. [...]

Luscious baked penne with Italian sausageTry This Luscious Baked Penne With Italian Sausage
By Christine Coughlan
Published December 4, 2013

Luscious baked penne with Italian sausage is a cheesy, rich and satisfying dish that goes together in well under an hour. It has the "mouth feel" of lasagna but is much simpler to pull together. Spice it up with hot sausage, make it richer with ground veal or beef or try a lighter, lower-calorie version with turkey sausage. Add in fresh or frozen peas or spinach for a pop of color and it becomes a healthy and nutritious one-dish meal. [...]

Rigatoni with mushroom and spinachThe Perfect Fall Dinner: Creamy Rigatoni Florentine With Sautéed Mushrooms and Toasted Walnuts
By Christine Coughlan
Published October 29, 2013

Creamy rigatoni florentine with sautéed mushrooms and toasted walnuts is a rich, savory vegetarian pasta dish that is healthy and satisfying. The earthy mushrooms have a firm, meaty bite which is beautifully complemented by the creamy spinach sauce and the sweetness of the walnuts. The mascarpone cheese adds a subtle richness for just the right finish. Served with a green salad and glass of red wine, this is a wonderful fall meal. [...]

Try This Superfood Pasta Dish With Salmon and Capers in a Tarragon Cream SauceTry This Superfood Pasta Dish With Salmon and Capers in a Tarragon Cream Sauce
By Christine Coughlan
Published October 25, 2013

Penne pasta with smoked salmon and capers in a tarragon cream sauce is an elegant and indulgent pasta dish that is delicious, nutritious and very easy to make. As one of the top ten superfoods, salmon is an excellent source of high quality protein, vitamins, minerals, good fats and heart-healthy Omega-3 fatty acids. [...]

Fettuccini Pasta with Bolognese sauceThe Perfect Pre-Race Dinner: Pasta With Bolognese Sauce
By Christine Coughlan
Published October 10, 2013

In order to perform at their best, athletes of all ages need to train well, get plenty of sleep, stay hydrated and eat a nutritious diet that is well balanced and wholesome. In the days leading up to a competition or race, it becomes even more important to eat well to ensure that the body has the energy resources required for the big day. The pre-race dinner plays an essential role in preparing the body for competition. The key objective with this important meal is to replenish the body with all the nutrients needed for peak performance. Pasta with Bolognese sauce meets that challenge and tastes great too!  [...]

fresh tomatoes and herbs in basketHow to Transform Excess Cherry Tomatoes into an Easy and Delicious Pasta Sauce
By Christine Coughlan
Published September 24, 2013

Are you overloaded with cherry tomatoes? Perhaps you got a bit carried away at the local farmers’ market or your late summer garden has “gone wild”? Whatever the cause, this delicious 5-step recipe for pasta with roasted cherry tomato sauce is a great solution. The roasting creates a wonderfully rich sauce full of fresh tomato flavor without hours of cooking. Quick to make, simple to use and easy to freeze, it will take care of all those rogue tomatoes in no time. Like many pasta recipes, it requires just a few key ingredients so use the best quality possible.  [...]

Easy pasta carbonara in a bowlEasy Pasta Carbonara
By Christine Coughlan
Published September 25, 2013

Pasta Alla Carbonara – pasta in the style of the coal workers - is a simple yet deliciously rich dish that can be thrown together very quickly with just a few ingredients you probably already have on hand: pasta (traditionally made with spaghetti but any shape will work), eggs, bacon, freshly grated Parmesan or Pecorino Romano cheese, and freshly ground black pepper.  [...]

Bowl of spaghetti with shrimp and garlicA Quick, Easy and Healthy Dinner: Pasta With Shrimp and Garlic
By Christine Coughlan
Published September 26, 2013

Pulling together a healthy and delicious weeknight dinner quickly can be a challenge but resorting to fast food or processed dinners is not the answer. This quick and easy pasta recipe is the perfect solution when time is tight and the family is hungry. Made with frozen cooked and peeled shrimp, it goes together in the time it takes to boil water and cook the pasta. Add a side salad and Italian bread for a meal or toss in some frozen peas for a one-bowl super supper. [...]

GUEST POSTS - Health and Nutrition

Photo of glass of water for 5 simple healthy tips to jump start a new youFive Simple Health Tips to Jump Start A New You
Guest Post By Anu Fergoda

Creating a heather lifestyle doesn't have to be complicated but it does require commitment. It takes 21 days to create a new habit, and 6 months for that habit to become ingrained in your routine. Since life can get in the way, I recommend small changes one step at a time. The list below represents five simple health tips that you can incorporate into your life and make a huge impact on your health, energy, and vitality. Choose one item at a time and do it for at least 3 weeks before adding another component to your lifestyle. When you are doing it without having to constantly remind yourself, then you are ready to move on to the next item. [...]

Maintaining Healthy Skin Through NutritionMaintaining Beautiful Skin Through Nutrition
Guest Post By Jim Safianuk

Your skin is not only your largest organ, it is also the thinnest. Only 1/10th of an inch separates you from all sorts of toxins. It is highly permeable, allowing what you apply to your skin access to your bloodstream, and thereby to the rest of your body. In light of the above, it is best that you do not put anything on your skin that you would not be willing to eat. [...]

Two glass mugs of green tea5 Simple Ways to Rev Up Your Metabolism
By Robin Reichertr

Your metabolism plays a key role when it comes to losing weight and keeping it off. The term metabolism means the process of converting calories into energy. A fast metabolism allows you to burn more calories, and less fat gets stored, whereas a slow metabolism has the opposite effect of storing more fat and burning less calories. Thankfully, there are some very easy and effective ways to boost your metabolism. [...]

Dark chocolate with mint in a white dishWhy You Should Add Chocolate to Your Diet
By Rich Carroll

Adding chocolate to your diet may be more than just a guilty pleasure. Studies have revealed that chocolate may provide protection for your nervous system, and is one of those foods that will provide healthy aging for everyone. Their naturally occurring chemicals provide many benefits to our system; probably the most beneficial being its antioxidant properties. The polyphenols in cocoa, the fundamental component in chocolate, are found to increase levels of good cholesterol while reducing bad cholesterol by preventing its oxidation. [...]

Nutrition info for pastaIs Pasta Healthy or Fattening?
By Joy Harrison

Many people who are trying to lose weight wonder is pasta healthy or fattening? Pasta, like many foods high in carbohydrates, often gets a bad reputation for being fattening; however, this does not have to be true. Carbohydrates, though recently made out to be villains, are actually necessary to keep your body and mind running smoothly. When carbohydrates are broken down they provide a major source of glucose. Glucose is the primary source of energy for your body. [...]

Three Things That Determine the Healthiness of a Recipe

Three Things That Determine the Healthiness of a Recipe
By Stephen G John

The trend towards healthy eating is constantly on the rise, and what more and more health-conscious individuals are prioritizing these days are a diet that's both nutritious and satisfying.
The question, however, is "What makes a meal healthy?" There are basically three important factors that determine whether a meal or recipe is healthy or not. [...]

Carbohydrates and Glycogen: How the Body Processes, Stores and Uses CarbohydratesCarbohydrates and Glycogen: How the Body Processes, Stores and Uses Carbohydrates
By Mitchell Vanderkodde

If you are an endurance athlete, you are familiar with a phenomenon where your first day back on the road after a rest day is an amazing workout where you have boundless energy and drive. The third day out in a row, you feel sluggish, and your workout suffers. How can you make day three feel as good as day one? For many endurance athletes, the answer could lie in managing your carbohydrate intake and glycogen stores. [...]

Female endurance runner

Protein and Amino Acids: How Your Body Breaks Down and Uses Protein
By Mitchell Vanderkodde

Many endurance athletes shy away from protein in an effort to avoid "bulking up". The human body needs protein to not only repair damaged muscle, but to function normally. By adding the right amount to your recovery regimen, you will help keep your muscles healthy and primed for their next workout. [...]
Publisher's note: This is a great companion piece to the Carbohydrates and Glygogen post above. The author provides very useful data on the amount of protein the body can process daily, along with the recommended amount you need to consume - and when - based on your level of physical activity and weight.  

Close up of salmon filet wrapped in lemongrassHealth Benefits of Salmon: What to Buy
By Megan A Ware

Salmon is one of the best sources of omega-3 fatty acids out there. A diet rich in omega 3's supports heart health and may reduce your risk of Alzheimer's and dementia. The American Heart Association recommends eating fish twice a week, preferably salmon and other fatty fish such as mackerel, albacore tuna, lake trout, herring and sardines. So now that you're convinced you should be eating salmon, what should you buy? There are lot's of options, from fresh to canned, farm-raised vs. wild and Atlantic vs. Alaskan. Are they really all that different? [...]

Tomatoes and Parsley are antioxidantsTen Top Antioxidant Foods
By Liz M. Gale

Antioxidant foods can protect against heart disease and cancer, high blood pressure and the effects of aging. They also help prevent inflammation and enhance immune function and are vital for our well being. Nutrients such as vitamin C, E, beta-carotene, selenium, lutein, lycopene, coenzyme Q10, alpha-lipoic acid and flavonoids are among the many antioxidants. Hundreds of known antioxidant compounds are found in food. The antioxidant content of fruit & veg are the main reason why we are encouraged to eat our 5 + a day! [...]

Baskets of healthy fruits and veggies

You Can Look and Feel Better By Eating Vegetables and Fruits High in Antioxidants
By Anu Fergoda

Over the last decade there's been a lot of talk about antioxidants. Goji berries, acai berries, and other berries have been making headlines as powerful healing fruits high in antioxidants. They are known to contribute to healthy cholesterol levels, enhanced immune function, and improved cardiovascular health. Antioxidants fight free radical damage, which has been linked to about 80 different diseases, according to a study done at the University of California, Berkeley. [...]

Beautiful bottle of Olive Oil10 Good Reasons to Use More Olive Oil
By Alexa G.

Every day there seem to be more and more reasons why extra virgin olive oil should be a part of everyone's diet. 
Here are 10 good reasons to eat more olive oil:

  • Wow! Exquisite taste.

Good extra-virgin olive oil (EVOO) is excellent when consumed raw to appreciate its aroma and taste. Its flavour extends from delicate to robust and more people are discovering its interesting taste characteristics. [...]

Collage of Mediterranean Food ItemsMore Good News About the Mediterranean Diet
By Rich Carroll

We now have a recent study out of Spain on the Mediterranean diet that finds a 30% reduction in heart attacks, deaths from heart disease and stroke. This study involving 7447 at risk people for almost five years, and it showed two things that I thought were quite significant: that a Mediterranean diet will deter heart problems and strokes, and people who go on this diet have a much easier time staying on it. [...]

Photo of Garlic BulbsPotent Immune System Booster - Garlic
By Dr. Jenny Tylee

Thousands of research studies have been done on garlic over the past 40 years - by 1996 there were at least 1,808 scientific studies. These studies have repeatedly shown the benefits of garlic - an example of good research showing what millions of people of all cultures throughout history have known! [...]

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