Grains, fruits and vegetables are the foundation of all healthy diets world-wide. While evidence suggests that health-conscious Canadian consumers are eating more fruits and vegetables, our intake of grains (including pasta) falls short of Health Canada's recommendations. Good meal planning can help achieve those recommendations.

Today, dietitians are quick to point out that in order to meet dietary recommendations, Canadians should be obtaining more calories from complex carbohydrates and few calories from fat and protein. The "grain products" arc in Canada's Food Guide to Healthy Eating is the largest arc of the rainbow and makes grain products, including pasta, the focus of daily nutrition. Pasta is very easy to prepare and it can be eaten in many different ways: as a salad, a side dish, a main course, a dessert or a snack.

The Food Guide challenges Canadians to look at meal planning and preparation in a new way and to choose 5 to 12 servings of grain products a day. Rather than beginning with meat, try considering a grains choice first. Make pasta the centre of the meal and then add meat or a meat alternative and vegetables to achieve a satisfying and budget-friendly balance.

A key to healthy eating and enjoying pasta is to avoid high-fat toppings and sauces. Pasta doesn't need a heavy cream sauce, it can be tomatoes, vegetables, seasonings, or small amounts of fish, meat, poultry or grated cheeses.

Try these great tasting recipes from Pastacanada.com members!

Whole Wheat Rotini with Zucchini and Tomatoes
Serves: 4

1 pkg CATELLI Healthy Harvest Whole Wheat Rotini 375 g
1 each onion and garlic clove, finely chopped  
1 zucchini, sliced  
1/4 cup olive oil 50 mL
12 cherry tomatoes, cut in half  
2 tbsp chopped fresh parsley or basil 30 mL
  Salt and freshly ground pepper  
  Grated Parmesan cheese  

1 Cook rotini according to package directions.
2 Sauté onion, garlic and zucchini in oil until tender. Add tomatoes and parsley; heat through. Season to taste with salt and pepper.
3 Toss rotini with vegetable mixture and serve topped with cheese.

For more Catelli recipes: www.catelli.com




Fettuccine with Asparagus and Smoked Salmon Salad
Serves: 4 (as entree) or 8 (as side dish)

1 lb ITALPASTA Fettucine 500 g
1 lb fresh asparagus, cleaned, trimmed, and cut into 1-inch (2.5 cm) pieces 500 g
6 oz smoked salmon, cut into strips 175 g
2 tbsp fresh dill, chopped 25 mL
3 tbsp fresh parsley, chopped 45 mL
3 tbsp fresh chives, chopped 45 mL
2 tbsp fresh basil, chopped 25 mL
2 tbsp capers 25 mL
1 tbsp lemon juice 15 mL
3 tbsp ITALPASTA extra virgin olive oil 45 mL
pinch salt pinch
pinch pepper pinch
1/4 cup Parmesan cheese, freshly grated 50 mL

1 Bring a large pot of lightly salted water to a boil and cook the pasta al dente. Rinse in cold water and drain.
2 Bring another pot of lightly salted water to a boil and cook or steam the asparagus so that it is still crunchy. Rinse in cold water and drain.
3 In a large mixing bowl, add the fettuccine, asparagus, salmon slices, herbs, capers, lemon juice (more if desired), olive oil, salt, and pepper. Mix well and serve.

For more Italpasta recipes: For Pasta Lovers by Joseph Vitale
  Key Porter Books
  2000
  www.italpasta.com




Spaghettini with Sun-Dried Tomato Pesto
Serves: 4

3/4 lb PRIMO Spaghettini 375 g
1 cup 1 cup oil-packed sun-dried tomatoes 250 mL
1/2 cup chicken stock 125 mL
1/4 cup PRIMO 100% Grated Parmesan Cheese 50 mL
1/4 cup PRIMO 100% Pure Olive Oil 50 mL
2 garlic cloves, minced  
2 green onions, finely chopped  
1/3 cup toasted pine nuts 75 mL

1 In a large pot of boiling, salted water, cook pasta 6-8 minutes, or until tender but firm; drain.
2 Place sun-dried tomatoes, stock, Parmesan, oil and garlic in food processor; mix until finely chopped and thoroughly combined.
3 Toss together hot pasta, pesto and green onions until combined. Garnish with toasted pine nuts and serve.

For more Primo recipes: www.primofoods.com




Lazagne al Forno
Serves: 4

Meat Sauce

1 tbsp butter 15 mL
1/4 cup vegetable oil 50 mL
1 chopped medium size onion  
1 chopped medium size carrot  
1 chopped small celery stalk  
1 lb ground beef 500 g
1/3 cup dry white wine 75 mL
1- 28 oz tin crushed peeled tomatoes  
  Salt and pepper to taste  
1/2 cup milk 125 mL

Béchamel Sauce

2 tbsp butter 30 mL
2 tbsp flour 30 mL
2 cups hot milk 500 mL
  Nutmeg to taste  
  Salt to taste  

 

  Giaradino Lasagne 500 g
1/2 lb sliced Mozzarella cheese 250 g
1-1/3 tasse Grated Parmesan cheese 300 mL


1 Prepare meat sauce as follows: Heat butter and oil in large pan, then fry chopped onion, carrot and celery until brown. Add ground beef and brown. Mix in wine and allow to evaporate quickly. Add tomatoes, salt and pepper and simmer for 45 minutes. Add milk and simmer another 10 minutes.
2 Prepare bechamel sauce as follows: Melt butter in pan and slowly blend in flour. Gradually add hot milk and stir until thick. Bring to a boil, stirring continuously, cook over low heat for about 15 minutes.
3 Cook lasagne according to the cooking instructions.
4 Grease casserole. Put thin layer of meat sauce on bottom of pan. Arrange one layer of lasagne on top of sauce. Repeat meat sauce.
5 Add 10 tbsp of bechamel sauce on top of meat sauce and sprinkle with grated parmesan cheese.
6 Cover with mozzarella cheese.
7 Repeat layers 4 times.
8 Add remaining bechamel and parmesan cheese on top without mozzarella cheese.
9 Bake at 350 F for 30 minutes. Broil for 10 minutes. Serve hot.

For more Grisspasta recipes: www.grisspasta.com





















































 

 

 

 

 

 

 

 

 

 

 

Thursday June 30, 2005