Pasta Salad: 10- 15 minutes (makes 4 servings)

Since it’s summer, I try to avoid using the oven as much as possible. I tend to lean toward salads and whatever is quick to make in an air fryer. Pasta salads have been my go to since they are quick, travel well, and can be easily healthy. Pasta salads can sometimes lean heavy on refined carbs and unhealthy fats. With a few smart swaps, you can transform it into a vibrant, fiber-packed, and nutritious meal.

Go Whole Wheat: This is the easiest swap. Whole wheat pasta retains the bran and germ, offering significantly more fiber and nutrients (like iron and magnesium) than regular white pasta. It cooks in roughly the same time as regular pasta.

Pile on the Veggies: The more non-starchy vegetables, the better! They add fiber, vitamins, minerals, and vibrant color. Prep them while the pasta cooks. Think cucumbers, tomatoes, olive varieties, and bell peppers.

Homemade Vinaigrette: Ditch the heavy, sugary store-bought dressings. Whisk together good quality extra virgin olive oil, red wine vinegar (or fresh lemon juice for brightness), minced garlic, dried oregano, basil, a pinch of salt, and pepper. You can also add a touch of Dijon mustard for emulsification and flavor. This allows you to control the quality of ingredients and amount of oil. Lean heavily on fresh herbs like basil, parsley, and oregano to infuse flavor without excess oil.

Adding Lean Protein: Protein sources help make the salad more satisfying and balances the meal. Try adding chickpeas, cannellini beans, fresh mozzarella, or lean chicken.

Top with Nuts: Nuts are great for adding texture and nutrients, without much effort. Toasted Pine Nuts offer healthy fats and a satisfying crunch. Toast them lightly in a dry pan for a few minutes while the pasta cooks

Ingredients for Dressing:

• 1/4 cup slivered red onion
• 2 tablespoons lemon juice, plus more to taste
• 2 tablespoons white or read vinegar, plus more to taste
• 1/4 cup extra virgin olive oil
• 1 pinch dirend oregano
• 1 pinch crushed red pepper flakes
• 1 teaspoon salt

Ingredientes for Salad:

• 2 cups cooked pasta ( I use fusilli, but it’s whatever you like)
• 1 cup cooked or cured meats (salami, prosciutto, chicken, or even turkey pepperoni) I like to use a mix
• 1 cup olives (kalamata or catelvetrano, just leave out the pit)
• 2 cups of leavy greens and herbs (parsley or arugula if you like to add a peppery taste)

Instructions:

1. Pickle the Onion: Do a quick pickle by combining the red onion with the lemon juice and vinegar in a small bowl for about 5 minutes.
2. Build the Base: Meanwhile, combine the pasta, meat, and olives in your serving dish.
3. Create the Dressing: Add the remaining dressing ingredients to the onions, and stir.
4. Mix it All Together: Pour the dressing over the pasta and fold in the greens or herbs of your choice. Adjust the salt and levels of vinegar and lemon juice to taste.

Tips:

• Depending on the protein you choose, you might not have to add too much salt. Cured meats like prosciutto and even some cheeses like feta are salty, so you won’t have to add salt too much when using those.
• I also save a little pasta water to help cut down on the amount of dressing I need. I mix it into the dressing to help it coat and stick to the pasta.