Looking for a quick, flavorful, and satisfying meal? This Easy Cajun Mushroom Pasta is the answer! Perfectly spiced with Cajun seasoning and loaded with tender baby portobello mushrooms, this plant-based pasta dish is a hit with both vegans and non-vegans alike. Best of all, it’s ready in just 20 minutes, making it the ultimate solution for busy weeknights or lazy weekends.
Whether you’re a fan of spicy foods or want to try something new, this recipe will not disappoint. With just a handful of wholesome ingredients, you can create a restaurant-quality dish in no time.
What Makes This Cajun Mushroom Pasta Special?
Quick and Easy: From prep to plate in just 20 minutes.
Plant-Based Goodness: A nutrient-dense vegan, dairy-free meal packed with bold flavors.
Protein-Packed: Made with Barilla Protein+ pasta for an extra protein boost. To add even more protein and fiber you can add 1-1/2 cups of cooked green lentils
Customizable Heat: Adjust the spiciness by adding more or less jalapeño.
Family-Friendly: A crowd-pleasing recipe everyone will love.
Ingredient Highlights
Penne Pasta: Protein-rich Barilla Protein+ keeps you full longer.
Baby Portobello Mushrooms: Adds a meaty texture and earthy flavor.
Jalapeños & Garlic: Give the dish a fresh, spicy kick.
Sweet Onion: Balances out the heat with a touch of sweetness.
Green Lentils: Excellent source of plant-based protein and fiber (optional)
How to Make Cajun Mushroom Pasta
Cook the Pasta: Prepare the pasta according to the package instructions. While it cooks, start on the veggies.
Sauté the Veggies: Heat olive oil or water in a large sauté pan over medium heat. Add the sliced mushrooms, sweet onion, and minced garlic. Cook for 5–10 minutes until tender.
Season and Combine: Stir in the Cajun seasoning and diced jalapeños during the last 5 minutes of cooking. Toss until evenly coated.
Mix with Pasta: Drain the cooked pasta and add it to the sauté pan. Toss well to combine all the flavors.
Serve and Enjoy: Plate the Cajun Mushroom Pasta and enjoy a restaurant-quality meal at home!
Optional: I personally add 1/2 cup of green lentils to pasta for extra protein and fiber. Cook according to package directions. You can use water to cook lentils, however I use vegetable broth in place of the water and add 1 bay leaf to lentils while they are simmering.
Expert Tips for Perfect Cajun Mushroom Pasta
Control the Heat: Prefer less spice? Use fewer jalapeños or a mild Cajun seasoning blend. For more heat, sprinkle in crushed red pepper flakes.
Make it Creamy: Add a splash of coconut milk or cashew cream for a creamy Cajun pasta variation.
Add Veggies: Enhance the dish with bell peppers, spinach, or cherry tomatoes for extra nutrients.
Gluten-Free Option: Use your favorite gluten-free pasta for a celiac-friendly version.
Add your favorite plant-based protein or cooked lean protein to the pasta.
Why You’ll Love This Recipe
This Easy Cajun Mushroom Pasta delivers bold flavors and a satisfying bite with minimal effort. It’s a perfect balance of spiciness and savoriness, making it a go-to option for quick lunches or dinners. Plus, it’s versatile enough to accommodate different dietary preferences.
FAQs About Cajun Mushroom Pasta
1. Can I make this recipe gluten-free? Absolutely! Simply swap the pasta for a gluten-free variety, and you’re good to go.
2. How can I make it creamier? Stir in a dairy-free alternative like cashew cream or coconut milk during the last few minutes of cooking for a creamy texture.
3. Is it kid-friendly? Yes, but if your kids are sensitive to spice, you can reduce the Cajun seasoning and omit the jalapeños.
Easy Cajun Mushroom Pasta
Julie Pace, RDN
This Cajun Mushroom Pasta is a simple recipe that everyone will love. Flavored with just the right amount of spiciness, this mushroom pasta recipe is ready in under 20 minutes making it a go to dish when running short on time.
14ouncesPenne pasta, cookedi used Barilla protein +
16ounceswhole baby portobello mushrooms, slicedcleaned and sliced
3tbspN'Orleans Cajun SeasoningI used Weber brand
1tbspextra virgin olive oil or can use 1/4 cup water
1large sweet onion, thinly sliced
4clovesfresh garlic, minced
1green jalapenodiced
Instructions
Cook pasta according to directions on box.
While pasta is cooking, add oil or water to saute pan then place on medium heat. Add mushrooms, onion and garlic to saute pan. Saute for 5-10 minutes. In the last 5 minutes of cooking, add in cajun seasoning. Toss until well-combine.
After pasta has been drained, add to pan with mushrooms. Toss well to combine. Enjoy!
In today’s busy world, ultra-processed foods (UPFs) have become a staple for many people due to their convenience. However, these foods often come with hidden health risks. Regular consumption has been linked to serious health conditions such as obesity, diabetes, heart disease, and even cancer. To make healthier choices, it’s essential to understand what ultra-processed foods are and how they impact your health.
What are Ultra-Processed Foods?
Ultra-processed foods, as defined by the NOVA classification system, are products made with few whole ingredients and loaded with artificial additives like preservatives, sweeteners, and colorings. In addition, they often contain high amounts of refined sugars, unhealthy fats, and sodium.
Examples of Ultra-Processed Foods:
Sugary drinks: Sodas and energy drinks.
Packaged snacks: Chips, cookies, and candy bars.
Fast food: Burgers, fries, and chicken nuggets.
Breakfast cereals: Pre-sweetened or flavored varieties.
Processed meats: Bacon, sausages, and deli slices.
Instant meals: Frozen pizzas, ready-made dinners, and instant noodles.
The Health Risks of Ultra-Processed Foods
While UPFs may seem convenient, they can negatively affect your health in several ways. Regular consumption has been linked to the following health risks:
Cancer: The International Agency for Research on Cancer (IARC) reports a connection between UPFs and increased cancer risk due to harmful additives.
Diabetes: Frequent UPF consumption has been associated with insulin resistance and type 2 diabetes.
Heart Disease: High levels of sugar, trans fats, and sodium in UPFs contribute to cardiovascular issues and hypertension.
Obesity: The energy-dense, nutrient-poor nature of UPFs often leads to overeating and weight gain.
Weight Gain and Obesity: A Growing Concern
One of the most alarming consequences of consuming ultra-processed foods is their contribution to weight gain. Research conducted by the IARC on nearly 350,000 adults found that participants who ate the most UPFs had a 15% greater risk of becoming overweight after five years compared to those who ate fewer UPFs.
Why does this happen? Foods like sugary cereals, chips, and candy bars are designed to be highly palatable but lack the fiber and protein that keep you full. For instance, eating a sugary cereal for breakfast might leave you hungry an hour later, increasing your chances of snacking on more processed foods throughout the day.
How to Reduce Ultra-Processed Foods in Your Diet
Fortunately, avoiding UPFs doesn’t have to be complicated. By making small changes to your eating habits, you can significantly reduce your intake of these unhealthy options.
Focus on Whole Foods: Base your meals around minimally processed options like fruits, vegetables, whole grains, legumes, nuts, and seeds.
Cook at Home: Preparing meals from scratch allows you to control what goes into your food. Start with easy recipes and fresh ingredients.
Read Labels: Avoid products with long ingredient lists filled with artificial additives and refined sugars.
Opt for Fresh or Frozen Produce: Choose fresh fruits and vegetables or minimally processed frozen options without added sauces or seasonings.
Choose Natural Proteins: Replace processed meats like bacon or hot dogs with lean meats, fish, tofu, or legumes.
Keep in Mind
Although ultra-processed foods are convenient, their frequent consumption can harm your health. These products are strongly associated with chronic conditions like cancer, diabetes, heart disease, and obesity.
To protect your health, prioritize nutrient-dense, whole foods and limit your intake of UPFs. If you’re unsure where to start, our personalized nutrition counseling services can help. By adopting healthier eating habits, you can reduce your risk of chronic disease and improve your overall well-being.
The holiday season is a time of joy, celebration, and indulgent food. For those managing diabetes, it can bring unique challenges. With rich meals, sugary treats, and packed schedules, it’s easy to feel overwhelmed. The good news? Managing diabetes during the holidays doesn’t mean giving up the fun times.
By planning ahead and making mindful choices, you can enjoy the season and all the holiday parties while keeping your blood sugar levels in check.
1. Smart Eating Strategies for Managing Diabetes During the Holidays
Holiday feasts often feature high-carb dishes, desserts, and alcohol—all of which can impact blood sugar. Managing diabetes during the holidays starts with mindful eating.
Plan your plate: Fill half with non-starchy vegetables, a quarter with lean protein, and the last quarter with a moderate portion of carbs.
Bring a diabetes-friendly dish: Whether it’s a healthy appetizer or a low-sugar dessert, contributing to the meal ensures you’ll have an option that fits your goals.
Control your portions: You can enjoy your favorite holiday foods—just keep servings small to avoid blood sugar spikes.
2. Stay on Top of Blood Sugar Monitoring
Regular blood sugar checks are essential for managing diabetes during the holidays, especially when meals and activities vary from your usual routine.
Stick to your schedule: Avoid skipping meals to “save up” for a big feast, as this can lead to glucose imbalances.
Monitor levels often: Check your glucose before and after meals to see how different foods affect you.
Consult your doctor if needed: Ask about medication or insulin adjustments to better manage holiday indulgences.
Physical activity is a powerful tool for managing diabetes during the holidays. Exercise helps regulate blood sugar and reduces stress, which can rise during the busy season. Here are a few tips for staying active:
Make movement part of your holiday traditions: Go for a family walk, play an outdoor game, or enjoy some festive dancing.
Set realistic goals: Even short bursts of activity, like stretching or light yoga, can help during hectic days.
Involve loved ones: Invite family or friends to join you for a walk or workout to make it more enjoyable.
4. Mindful Treats and Drinks
Managing diabetes during the holidays doesn’t mean skipping dessert. Instead, enjoy treats in moderation and pair them with high fiber meals and plenty of water.
Focus on quality over quantity: Choose one or two desserts you truly love and savor them slowly.
Pair sweets with protein or fiber: This slows sugar absorption and minimizes blood sugar spikes.
Avoid orLimit alcohol: If you drink, stick to one or two servings, opting for lower-sugar options like dry wine or spirits with sugar-free mixers.
5. Self-Care: Essential to Managing Diabetes During the Holidays
Stress, lack of sleep, and busy schedules can all impact blood sugar levels. Prioritizing self-care is crucial for managing diabetes during the holidays.
Get enough rest: Aim for 7–8 hours of sleep each night to support your overall health.
Reduce stress: Practice deep breathing, mindfulness, or yoga to keep holiday stress at bay.
Ask for help: Don’t hesitate to share your challenges with family, friends, or healthcare professionals—they’re there to support you.
Remember: You Can Enjoy the Holidays While Managing Diabetes
Managing diabetes during the holidays doesn’t mean giving up the fun times of the season. With thoughtful planning, mindful eating, and self-care, you can celebrate while staying in control of your health. Remember, the holidays are about balance—not perfection.
Take Charge of Your Diabetes This Holiday Season Looking for extra support? We offer diabetes nutrition counseling services that’s covered by insurance. Our registered dietitians specialize in diabetes management and will work with you to create a personalized nutrition plan for better blood sugar control.
Constipation is a common concern for many individuals dealing with infrequent or difficult bowel movements. This condition can lead to bloating, discomfort, and frustration, disrupting daily life. Whether it’s a one-off occurrence or a chronic issue, finding effective constipation relief begins with understanding its root causes.
In this article, we’ll explore common reasons behind constipation and share practical, simple solutions to improve regularity and support digestion.
What Causes Constipation and How to Find Relief
Constipation often arises from a combination of dietary choices, lifestyle habits, and medical factors. Understanding what’s triggering your symptoms is the first step to finding long-term relief.
Common Dietary Causes of Constipation
One of the most significant contributors to constipation is a diet low in fiber. Found in plant-based foods like fruits, vegetables, whole grains, and legumes, fiber is essential for adding bulk to stools and keeping bowel movements regular. Unfortunately, diets rich in processed or refined foods are often deficient in fiber, which can set the stage for sluggish digestion.
Dehydration is another key factor. Water works hand-in-hand with fiber to soften stools and keep them moving through the digestive system. Without enough water, the colon absorbs too much liquid from stools, making them dry, hard, and difficult to pass.
To support digestion, aim to pair fiber-rich foods with plenty of fluids throughout the day.
Lifestyle Habits That Lead to Constipation
Our modern, sedentary lifestyle can also play a significant role in constipation. A lack of physical activity slows down gut motility—the process that moves food through your digestive tract. Incorporating movement, even light exercises like a brisk walk, can make a big difference in preventing constipation.
Ignoring the natural urge to use the bathroom is another habit that can disrupt your body’s routine. Over time, this leads to longer stool transit times in the colon, making elimination harder. Listening to your body and acting promptly when you feel the urge is critical for maintaining regularity.
Stress and Its Role in Constipation
Stress can wreak havoc on digestion. The gut and brain are closely connected via the gut-brain axis, and high levels of stress can interfere with this connection, slowing down the digestive process. Chronic stress doesn’t just leave you feeling mentally drained—it can also lead to physical symptoms like bloating and constipation.
Taking time for stress management is just as important as diet and exercise when it comes to relieving constipation.
Medical and Medication-Related Causes of Constipation
Certain medical conditions can increase the likelihood of constipation, including irritable bowel syndrome (IBS), hypothyroidism, and pregnancy. Hormonal shifts, changes in gut bacteria, or slower digestion during these conditions can all contribute to difficulty passing stools.
Some medications, including opioids, GLP-1 medications for weight loss, iron supplements, and certain antidepressants, can also cause constipation as a side effect. If you suspect medication is contributing to your symptoms, consult your doctor for alternatives or solutions.
Dietary Changes for Constipation Relief
Increase Fiber for Constipation Relief
Fiber is the cornerstone of a constipation-relieving diet. Adults should aim for 25–38 grams of fiber per day, depending on age and gender. Foods rich in fiber include fruits like apples and berries, vegetables such as broccoli and spinach, whole grains like oats and quinoa, and legumes like lentils and chickpeas.
For example:
Start your day with a bowl of organic oatmeal topped with fresh blueberries.
Add a side of steamed vegetables to your lunch or dinner.
Snack on a handful of nuts or seeds instead of processed snacks.
Whole foods are more beneficial than fiber supplements because they also provide essential vitamins, minerals, and hydration that support gut health holistically.
Stay Hydrated to Prevent & Relieve Constipation
Water is essential to keep stools soft and easy to pass. Aim for 8–10 cups daily, and don’t forget about hydrating foods like watermelon, oranges, and cucumbers. Herbal teas, such as peppermint, may also promote relaxation and improve digestion.
Remember, if you’re increasing your fiber intake, it’s crucial to increase your water intake as well. Fiber needs water to function effectively.
Probiotic Foods to Support Regularity
Probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut promote a healthy gut microbiome. A balanced microbiome supports better digestion and improves stool consistency. Adding just one or two servings of these foods per day can make a noticeable difference.
Add Constipation Relieving Fruits to Diet
Certain fruits are especially effective for constipation relief. Prunes contain sorbitol, a natural sugar alcohol with a mild laxative effect, while kiwis are high in fiber and act as prebiotics, feeding the beneficial bacteria in your gut.
Try incorporating these fruits as snacks or adding them to smoothies for a quick, digestion-boosting option.
Lifestyle Tips for Relieving Constipation
Get Active for Natural Constipation Relief
Physical activity stimulates the muscles in your digestive tract, encouraging better stool movement. Aim for at least 20 minutes of exercise daily, whether it’s walking, yoga, or even light stretching. If you’re pressed for time, try taking short walks after meals to support digestion.
Develop a Bathroom Routine for Constipation Relief
Consistency is key when it comes to bowel movements. Try setting aside time each morning to use the bathroom, even if you don’t feel an immediate urge. Elevating your feet with a stool while sitting on the toilet can also help by mimicking a squat position, which is more natural for elimination.
Manage Stress to Improve Digestion and Relieve Constipation
Stress doesn’t just affect your mood—it impacts your digestive system too. Regularly practicing mindfulness, meditation, or deep breathing exercises can improve the gut-brain connection and help alleviate constipation. Even taking a few minutes each day to decompress can have long-term benefits for your digestion.
Other Ways to Relieve Constipation
Consider Fiber Supplements if Needed
If dietary changes alone aren’t sufficient, a gentle fiber supplement like psyllium husk may help. These supplements effectively add bulk to stools but should be used as a secondary option after whole foods and consulting a licensed healthcare provider, as psyllium husk may be contraindicated for certain medical conditions.
Try Magnesium Citrate for Occasional Use
Magnesium citrate works by drawing water into the intestines, helping to soften stools. It’s an effective short-term solution but should only be used under the guidance of a healthcare provider.
When to Seek Medical Advice for Constipation Relief
While constipation is often manageable with lifestyle changes, certain symptoms warrant medical attention. If you experience severe pain, blood in your stool, or unexplained weight loss, consult a healthcare provider to rule out underlying conditions.
Keep In Mind
Constipation relief is achievable with small, consistent changes to your diet and lifestyle. By focusing on fiber-rich whole foods, staying hydrated, incorporating regular movement, and managing stress, you can support your digestive health and enjoy long-term benefits.
If you’re looking for personalized support, our registered dietitians at Core Nutrition Health and Wellness are here to help. Schedule a consultation with our gut health dietitian to create a tailored plan that works for you. Together, we’ll help you achieve optimal digestive health and well-being.
As a registered dietitian in private practice, I’ve worked with clients from all walks of life. One recurring pattern that stands out is a lack of fiber in the diet. Despite its important role in supporting gut health, weight management, and overall well-being, fiber often gets overshadowed by nutrients like protein, fats, and carbs.
In this article, we’ll explore the health benefits of fiber, the best high-fiber foods, and how to easily build a meal plan that delivers 30+ grams of fiber daily. To make things even easier, I’ll share a sample day of my healthy vegan meals to inspire delicious, fiber-packed eating habits.
What Are High Fiber Foods and Why Are They Important?
Fiber is a type of carbohydrate found in plant foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. Unlike other carbs, fiber cannot be fully digested by the body, which makes it crucial for digestive health.
There are two main types of fiber:
Soluble fiber: Dissolves in water to form a gel-like substance, helping lower cholesterol and stabilize blood sugar.
Insoluble fiber: Adds bulk to stool, aids in digestion, and promotes regular bowel movements.
Sources of Soluble and Insoluble Fiber
Soluble fiber
Insoluble fiber
blueberries
quinoa
beans
asparagus
oats
cabbage
banana
spinach
chickpeas
Brussels sprouts
plums
whole grain bread
apples
pears
broccoli
green beans
lentils
pistachios
Best Sources of High-Fiber Foods:
Fruits: Berries, apples, pears, and bananas.
Vegetables: Broccoli, carrots, spinach, and cabbage.
Whole grains: Oats, quinoa, barley, and whole wheat products.
Legumes: Lentils, beans, chickpeas, and edamame.
Nuts and seeds: Chia seeds, flaxseeds, almonds, and pecans.
How Much Fiber Do You Need?
Fiber intake recommendations from the Institute of Medicine (IOM) range from 19 grams to 38 grams per day, depending on age and gender.
Women (age 50 or younger): 25 grams/day
Women (over 50): 21 grams/day
Men (age 50 or younger): 38 grams/day
Men (over 50): 30 grams/day
As a good rule of thumb, aim for 25–35 grams daily by incorporating a variety of high fiber foods into your meals.
Why You Need High Fiber Foods in Your Diet:
Gut Health: Fiber feeds beneficial gut bacteria, improving digestion and reducing inflammation.
Colon Cancer Prevention: Regular intake of high fiber foods is associated with a lower risk of colon cancer. Fiber promotes bowel regularity and supports a healthy microbiome.
Diabetes Management: Fiber slows the absorption of sugar, preventing blood sugar spikes.
Weight Loss: Fiber helps you feel full longer, reducing the chances of overeating.
Instructions: Blend all ingredients until smooth. This smoothie is a fiber-rich start to your day with a delicious chocolate-berry flavor.
Lunch: Healthy Quinoa Bowl with Edamame (18 grams)
Ingredients:
1 cup edamame (12 grams)
¾ cup cooked quinoa (3 grams)
¼ avocado, sliced (3 grams )
½ cup shredded red cabbage (1 gram)
¼ cup sliced tomatoes
Instructions: Combine all ingredients in a bowl. Drizzle with your favorite dressing (opt for a light vinaigrette or lemon juice). This bowl is filling, colorful, high fiber, and nutrient-dense.
This Chickpea Salad Sandwich is not only a high-fiber dinner option but also a quick and delicious recipe perfect for meal prep. If you’d like the complete step-by-step instructions, get the full recipe here.
Tips for Increasing High Fiber Foods in Your Diet
Snack Smart: Choose nuts, seeds, or raw veggies for snacking
Upgrade Your Grains: Replace white rice or bread with whole-grain options.
Add Extra Veggies: Toss dark leafy greens or avocados into smoothies, soups, or sandwiches.
Keep in Mind
Incorporating more high fiber foods into your diet can improve gut health, support weight management, and even reduce the risk of chronic diseases like colon cancer and type2 diabetes. With some simple planning, you can easily reach 30 grams of fiber a day. Follow this one-day meal plan and start experiencing the benefits of a fiber-rich lifestyle.
Ready to Improve Your Gut Health and Overall Wellness?
At Core Nutrition Health and Wellness, our expert dietitians specialize in creating personalized nutrition plans to support your gut health, manage weight, control diabetes, and enhance overall well-being. Whether you’re looking to increase fiber intake, balance your diet, or address specific health concerns, we’re here to help you achieve your goals.
Schedule a consultation with our registered dietitian and start your journey to better health.
