Sautéed Tomato and Spinach Pasta

PastaIf you’ve ever decided to change the way you eat, you’ve probably run into a wide range of fad diets. These diets likely included everything from cutting out major food groups to eating too much of a certain food group. Sometimes it works, but often times that temporary weight loss does not translate into a sustainable lifestyle change.

Every now and then though, there’s a meal plan that’s effective. The Mediterranean diet definitely falls into that category. Of course, this combination of food is nothing new. People have been eating this way for years. Once you look at the long list of health benefits, you’ll see why. According to a study published in the American Journal of Clinical Nutrition, if you regularly eat foods that are staples in the Mediterranean diet, you could lower your chances of developing age-related macular degeneration by 26 percent. This diet, which includes vegetables, nuts, fruits and healthy oils, could also prevent blindness.

Still not sold on the Mediterranean diet? Maybe this will help: eating this way could lower your risk of heart disease and cancer. So, take the plunge and give this diet a try with sautéed tomato and spinach pasta. It contains the main components of a Mediterranean diet. There’s colorful vegetables, extra virgin olive oil for healthy fat, and spices for seasoning instead of salt. With this dish, you’ll be well on your way to a delicious meal– and healthier eyes.



  • 10 oz. package whole grain pasta
  • 2 tablespoons extra virgin olive oil
  • 1 cup diced tomatoes
  • 9 oz. bag baby spinach
  • 1/4 cup Kalamata olives
  • 1/2 cup crumbled feta cheese
  • Dried oregano


  1. Prepare whole grain noodles according to package instructions.
  2. Heat a skillet on medium heat and add extra virgin olive oil. Sauté tomatoes for about one minute. Slowly add spinach and stir until wilted. Sprinkle with dried oregano.
  3. Pour the cooked noodles into a large bowl. Stir in the spinach and tomatoes, mixing well.
  4. Add olives and feta cheese and serve warm.