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FUEL YOUR WEEK: 12/07/2021

Food is Fuel NYC brings you the latest, each week, a variety of nutrition topics to prioritize your lifestyle, new recipes to bring to your table, the latest snacks to fuel the day, and motivation to keep you moving toward your goals.

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3 of the healthiest diets (may or may not be for you)

know what are these...

1.) The Mediterranean diet emphasizes eating whole grains, fruits and vegetables, legumes, nuts and seeds, olive oil, and some lean meat and fish.

2.) DASH diet is a plan designed to lower blood pressure and incorporates vegetables, fruits, and low-fat dairy along with whole grains, lean meats, and nuts.

It also sticks to sodium guidelines in an effort to reduce hypertension (high blood pressure), though you can certainly still benefit from the eating style if you have normal blood pressure.

3.) Flexitarian diet, another plant-based eating plan that’s often called “semi-vegetarian.” Whatever plan you choose to follow, one thing is clear: Focusing on plant-based foods is one of the best things you can do for your health.

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Skillet Bowtie Pasta (Easy to prepare!)

Two Step/One Skillet Bowtie Lasagna

Lasagna is like comfort food, but the usual preparation can always feel a bit daunting and rightfully so. I got you! Get all the flavors and comfort with less prep and less mess. This recipe is higher protein than your Grandma’s specialty and will still give you amazing leftovers.

Remember - serve family style so you and everyone else can connect portion sizes with hunger cues and satiety. It’ll help any kiddos out there also reinforce sharing and manners.

As always, pair this up with a great colorful fiber source. Sauteed broccoli rabe or even a bagged salad with your favorite dressing on the side


1 pound ground beef (turkey or firm tofu is desired)

1 small onion, chopped

1 garlic clove, minced

1 can (14.5 oz) diced tomatoes, undrained

1.5 cups water

1 can (6 oz) tomato paste

1 TBSP dried parsley flakes

2 tsp dried oregano

2.5 cups uncooked bowtie pasta

¾ cup low fat ricotta (cottage cheese is also an option)

¼ cup grated parmesan cheese

TWO step Instructions (start with an empty dishwasher):

In a large cast iron skillet (if you don’t have one, get one) cook together beef, onion, and garlic until meat is no longer pink.

Add tomatoes, water, tomato paste, parsley, oregano, and salt.

Stir in pasta and bring it all to a boil.

Reduce heat and simmer until pasta is tender, 20-25 minutes. Stir once in between.

Combine your ricotta and parmesan in small bowl and then drop rounded tablespoons onto cooked pasta in skillet.

Cover and cook for 5 minutes for some melty action. Serve out of skillet!

1 cup: 505 cal, 36g protein, 52g carb, 5g fiber, 18g fat

Cook and share your flavors with us on Instagram @foodisfuelNYC

#prioritizedlifestyle #fuelwithRyan #fuelforlife