Every year, by late summer, my little backyard garden starts to show off. The tomatoes ripen faster than I can pick them, and the herbs practically beg to be used.
It’s also when the farmers market feels like a treasure chest, overflowing with plump tomatoes, crisp onions, garlic bulbs still fragrant with soil, and baskets of beautiful vegetables.
But here’s the truth: as beautiful as all this produce is, sometimes it’s hard to know what to do with it all besides another salad.
A Fresh & Inspired Idea – A Garden and Farmers Market Treasure
That was me last week, staring at a countertop full of tomatoes and onions from my garden, plus garlic I’d picked up at the market.
Then I remembered something from Dr. William Li, the Harvard-trained physician who wrote Eat to Beat Your Diet. He explains that what you eat can actually activate your metabolism, burn unhealthy fat, and feed your gut microbiome.
And guess what foods are on his metabolism-boosting list?
- Tomatoes for lycopene and polyphenols
- Garlic and onions for prebiotics that support gut health
- Beans for fiber and plant protein to keep you satisfied
- Olive oil and chili flakes for anti-inflammatory and fat-activating compounds
I had all of that sitting right in front of me. So I pulled out a pan and created a dish that’s as easy as it is powerful—and I added chopped grilled chicken for extra protein and staying power.
White Bean & Tomato Garlic Pasta with Grilled Chicken
This pasta dish blends the best of what’s in season with the science of metabolism-friendly eating. It’s hearty, fresh, and comes together in about 30 minutes.
Ingredients (Serves 4-6)
- 16 oz whole grain or legume pasta
- 1 tbsp extra virgin olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, thinly sliced
- 2 cups chopped garden tomatoes or cherry tomatoes (or canned crushed tomatoes)
- 1 cup cooked white beans (cannellini or navy)
- ½ – 1 tsp chili flakes
- 1 tbsp dried oregano or Italian seasoning
- Salt and pepper to taste
- Optional: handful of spinach, fresh basil, Parmesan
- 2 cups chopped grilled chicken (about 2 medium chicken breasts)
Directions
- Bring a pot of salted water to boil. Cook pasta until al dente. Reserve ½ – 1 cup of the pasta water, then drain.
- Season chicken with salt and pepper. In large skillet, heat olive oil over medium heat, add chicken breasts, cook about 4-5 minutes per side, or until golden brown. Remove from pan and cut into bite-sized pieces.
- In same skillet, add onion and cook 3-4 minutes until softened. Add garlic and cook 1 minute.
- Stir in tomatoes, Italian spices, oregano, and chili flakes. Simmer 5-7 minutes until the tomatoes begin to break down.
- Add white beans and chopped grilled chicken, then toss in the cooked pasta. Add a splash of pasta water to bring it all together.
- Finish with spinach, basil, and a drizzle of olive oil. Top with Parmesan if desired.
Why This Pasta Loves You Back
This isn’t just comfort food—it’s functional food:
- Tomatoes + olive oil: Activate metabolism and protect your cells.
- White beans: Feed your gut microbiome and stabilize blood sugar.
- Garlic & onions: Fuel the “good guys” in your gut.
- Whole grain or legume pasta: Provides slow-digesting carbs to keep energy steady.
- Chili flakes: Lightly activate fat-burning brown fat.
- Grilled chicken: Adds lean protein to support muscle and satiety—key for metabolism and longevity.
Now, instead of wondering what to do with a basket of tomatoes or the fresh produce at the market, I see it as an opportunity to fuel my body for energy, metabolism, and gut health. And when I want a little extra staying power? I top it off with grilled chicken for a meal that’s hearty, balanced, and still garden-fresh.
This isn’t a “diet” recipe – it’s real food, from real places, doing real good for your body. And it pleases even the pickiest eaters!
So, next time you visit your farmers market or stroll through your garden, grab those tomatoes, onions, garlic and herbs. Turn them into something delicious that loves you back.
Clare Broderick is the founder of Greener Cleaner LIVING, LLC, a sustainable home and lifestyle consultancy. Clare uses her extensive professional experience in healthcare environment & building design to help women learn to live a more natural, non-toxic lifestyle & make changes to detox your family’s home & health. Want to create a healthier kitchen with sustainable swaps? Download my Healthy Kitchen Guide here.