Spring has sprung, and it’s the perfect opportunity to utilize the bounty of fresh, flavorful spring vegetables available at grocery stores and farmers’ markets.
As part of our ongoing recipe series on the Best (and Worst) Foods for Nerve Pain, we’re highlighting how dietary changes may help provide relief for nerve pain and neuropathy. Our goal is to help you focus on foods with anti-inflammatory properties that can help calm and soothe oversensitive nerves, while cutting back on foods that may intensify inflammation and neuropathy symptoms.
This healthy pasta is full of fresh seasonal spring vegetables served in a lemony garlic sauce. It can be made dairy-free and gluten-free (if using gluten-free pasta).
The vegan version of the pasta is great with just the lemon-garlic sauce, but you can add a splash of heavy cream and a sprinkle of parmesan for a creamier, still vegetarian version. This pasta is wonderful on its own, but feel free to serve it with a healthy protein such as tofu, grilled chicken, salmon, or turkey meatballs.
Why These Ingredients Support Nerve Health
Asparagus is one of our favorite vegetables. It is high in antioxidants, nutrients such as Vitamin K and Potassium, and is high-fiber and low-calorie. Zucchini is also high in fiber, Vitamin C, Vitamin B6, Potassium, and Manganese (make sure you leave the skin on for maximum nutritional benefits).
The antioxidants found in these ingredients can help protect your cells from the harmful effects of free radicals and oxidative stress, which can lead to inflammation. Vitamin K is great for bone health, and Potassium can help lower blood pressure.
Ingredients:
- 2 tablespoons olive oil
- 3 cloves of garlic, minced
- 1/3 cup red onion, diced
- 6 oz cherry or grape tomatoes
- 1 bunch asparagus, white ends trimmed, cut into three sections
- 1 red bell pepper, sliced
- 1 zucchini, sliced in half moons
- 1 cup fresh English peas (or frozen is fine too)
- 8 oz penne pasta (use your preferred variety – gluten-free, added protein, whole-grain, etc.)
- Juice from 1/2 lemon
- 2-3 tablespoons of heavy cream (optional)
- 1/2 cup Parmesan cheese, shredded (optional)
- 1 tablespoon Italian seasoning
- 1 teaspoon crushed red pepper flakes
- salt and pepper to taste
- 1/2 cup reserved cooked pasta water
Directions:
- Bring a large pot of water to a boil and cook pasta according to the package instructions. Reserve about 1/2 cup of the cooked pasta water. Drain the pasta and return it to the pot.
- Heat the olive oil in a large skillet. Sauté onions and minced garlic for a few minutes, just until fragrant. Add the Italian seasoning and red pepper flakes.
- Add the tomatoes, asparagus, and bell pepper to the skillet. Cook for 2-3 minutes until they start to soften. Add the zucchini and peas, along with a pinch of salt and pepper. Continue cooking for a few more minutes until the zucchini softens but still has a bite.
- Squeeze the juice from half a lemon into the skillet and stir. Add a splash of heavy cream (2-3 tablespoons) if desired. Grate up to 1/2 cup of Parmesan over the vegetables, if desired. Stir the vegetables, then add the cooked pasta to the skillet. Add some of the reserved pasta water if you’d like it a little more saucy.
Storage: Pasta can be stored in an airtight container in the fridge for up to 4 days. It is great cold or warmed in the microwave!
In addition to a healthy diet, lifestyle adjustments such as regular exercise, quitting smoking, and controlling your blood sugar can also help manage your nerve pain.
Nerve pain can be a symptom of a range of conditions, including infection, diabetes, acute injury, and more. While sticking to certain foods and maintaining a healthy diet overall may help address the cause or prevent exacerbation of your nerve pain, they are only one part of a treatment plan for neuropathy. Learn more about the most effective treatments for nerve pain and neuropathy. Talk to your physician about the best options for treating your pain, and always consult with your healthcare provider about your dietary restrictions before implementing any changes.