Tips and Recipes

How to Buy Pasta

Is there anything more satisfying than a bowl of pasta topped with a delicious, tummy-filling sauce? I don’t think so!! Pasta is used in many cuisines around the world and comes in a variety of sizes and shapes from angel hair to ziti.
When buying pasta look for ones made from whole grain. Pasta that is 100 percent whole-wheat has 4-7 grams of fiber, compared to only 2 grams in regular pasta. You can also find pastas made from quinoa, kamut, amaranth and buckwheat. Flavored pastas such as spinach and tomato aren’t usually made from whole grain and they don’t even count as a serving of vegetables, because they usually contain only traces of vegetables for coloring and a hint of flavor. Be sure to use portion control or you can over-indulge. 2 ounces of uncooked pasta per person is all you need.
Some tips for buying pasta:

• Look for pasta with the most whole grains (you may have to try several brands to find a favorite). If all the grains listed are whole, the pasta is 100 percent whole grain. If you choose a whole-grain blend, compare nutrition labels to get the one highest in fiber.
• Fresh pasta can be delicious—and more healthful if you can find whole-grain varieties. But watch out for extra fat and calories in fresh ravioli and other stuffed pastas. Locally made pastas may not always carry nutrition information.
• Buy spinach and other “flavored” pastas if you like the way they look and taste—not because you think they are more healthful.
• If you shop at a health-food store, don’t assume that the pasta is necessarily whole grain, even if its ingredients sound more healthful. Same for organic brands. A pasta that says “100 percent durum semolina” or “golden amber durum wheat,” for example, is made from refined wheat flour.
• If you’re sensitive to gluten, don’t pass over pasta; pick one made from an alternative grain that is free of gluten, such as buckwheat or rice.
• If you don’t like one brand of whole-grain pasta, try another, since flavors and textures vary. The shape of the pasta can make a difference, too. For a lighter texture, choose thin spaghetti, say, over penne or rotini. And don’t overcook—these pastas can get mushy fast.

Go light on your sauce and try to incorporate more vegetables in your pasta dishes for more healthy eating. And, as the Italians like to say, “Mangia”!!! That means “Eat”!!!
Suzanne

Break the Fast with Breakfast

Since we were kids, we’ve been told breakfast is the most important meal of the day. But, do you know why? Our bodies fast each night as we sleep. By morning, our blood glucose levels have been exhausted and need replenishing. Glucose gives our bodies fuel to function both physically and mentally. Breakfast provides that fuel.

• Here’s a quick list of some breakfast eating benefits:
  Adults and children who skip breakfast have trouble staying focused at work and at school.
• No breakfast means no energy. Breakfast skippers become fatigued and grouchy more easily.
• Breakfast provides the nutrition we need each day. Researchers have shown that people who eat breakfast are more likely to meet their needs for calcium, iron, riboflavin, folic acid, iron, vitamins A and D and other nutrients. They also eat less fat.
• People who eat breakfast tend to eat more healthfully all day.
• Breakfast skippers usually don’t make up for the nutrients they missed at breakfast – and they may end up overeating later in the day.
• Eating breakfast helps with weight management – Grabbing high calorie snacks and overeating increases calorie intake, which in turn, causes weight gain.

So, now that we know why eating breakfast is important, what does a good breakfast look like?

• Aim for variety. Choose foods from three or four different food groups, such as a grain, meat, fruit and milk.
• Have some protein. Researchers have shown that people who eat a protein-containing breakfast performed better on tests involving thinking and concentration. For example, having a glass of milk, container of yogurt, a piece of cheese, peanut butter on your toast or a hard-cooked egg all would add protein.
• Choose cereal wisely. When shopping, look high on the shelves instead of at eye level or lower, where the kids’ cereals often are placed.
• Read the Nutrition Facts labels carefully. Compare fiber, sugar content, vitamins and minerals.
• Compare cereal prices. Consider store brands, and use the unit price found on most store shelves.
• Choose whole-grain cereals and whole-grain breads. To select whole-grain foods, check the first couple of items on the ingredient list. For example, look for oatmeal, whole wheat or whole grain.

Below are some breakfast ideas that might help you start your day.

• Cereal with sliced bananas and milk
• Homemade cereal mix with whole-grain cereal, nuts, dried fruit and milk
• Graham crackers with peanut butter, and a fruit and yogurt smoothie
• Waffles with fresh strawberries, lean ham and low-fat milk.
• Oatmeal with raisins and low-fat milk
• Peanut butter on whole-wheat toast, apple slices and low-fat milk
• Mini-pizzas made with English muffins, pizza sauce, cheese, Canadian bacon or other toppings and orange juice
• Scrambled eggs, whole-wheat toast, orange slices and low-fat milk
• Scrambled eggs with salsa wrapped in tortillas, sliced peaches and low-fat milk

Source:
https://www.ag.ndsu.edu/publications/food-nutrition/now-serving-breakfast/fn694.pdf https://njaes.rutgers.edu/sshw/message/message.asp?p=Health&m=216
-Virginia

Coffee: Is it Good for our Health?

The answer is…it can be.

About 54% of Americans over the age of 18 drink coffee every day. So, how does coffee affect our health? Recent studies indicate there are positive outcomes depending on our intake and what we put in our coffee. Moderate consumption of coffee may contribute to reduction of disease risks. These diseases include but are not limited to diabetes, heart disease, Parkinson’s, and cirrhosis.
However, drinking too much coffee has a downside. Although a cup of coffee (plain) has about 2 calories, many of us prefer to drink our coffee sweetened. Adding ingredients like sugar, flavored syrups, and cream dramatically increases total calories and fat. For example, a 16-ounce (or grande) Starbucks Pumpkin Spice Latte (made with 2% milk and whipped cream) contains 380 calories, 14gm of fat, and 50gm of sugar…that’s over 12 teaspoons! [source ] This is a lot more than our bodies need.

The 2015-2020 Dietary Guidelines recommend that we limit added sugar to less than 10 percent of our total calories. This could range from 6 to 12 teaspoons depending on our caloric requirements.
In addition, high consumption of caffeinated coffee can also have a negative impact on birth outcomes. Although studies aren’t entirely conclusive, there is a greater chance of late miscarriage and/or stillbirth among women who have a high caffeine intake.
Before you order or make that next cup of coffee, be mindful of what additional ingredients you put in it.

Check out these resources for more information:
Coffee and Health (https://www.hsph.harvard.edu/news/multimedia-article/benefits/)

What the Dietary Guidelines say about added sugars
–Stephanie

Try Sandwiches for Dinner This Week!

Sandwiches are an easy, no-cook, heat-free way to prepare a quick dinner for the family. The sandwich is named after John Montagu, 4^th Earl of Sandwich, an 18^th-centry English aristocrat. The story goes that he asked for meat tucked between two pieces of bread. Others saw how easy it was to eat and began to order “the same as Sandwich!”

During the summer we usually have a sandwich for dinner at least once a week. I try to use leftover meat from a previous meal to stretch my food dollar and speed up my preparation time. For variety, we like to use different breads to make our sandwiches. One of our favorites is chicken salad stuffed into pita bread. Try this recipe from our friends at Fruit and Veggies More Matters.

Chicken Pita Sandwiches – makes 6 sandwiches
Ingredients

• 2 cups cooked chicken, chopped
• ½ cup celery, diced
•  ½ cup apple, diced
•  ½ cup grapes, halved
• * 1 cup dried cranberries OR raisins
• 1 cup plain low-fat yogurt
• 6 small green leafy lettuce leaves
•  black pepper, to taste
• 
3 (6 inch) whole wheat pita breads, hal
ved

Directions

1. In a medium bowl, combine chicken, celery, apple, grapes, dried cranberries, and yogurt.
2. Mix gently. Season with pepper.
3. Place 1 lettuce leaf in each pita half. Fill pita with chicken mixture, dividing evenly.

Suzanne

Splash Through Summer with Peaches

Sweet and juicy peaches are one of North Carolina’s finest summer time fruits. Though they are available year round, they taste best and are less expensive during the summer. In our state, the peach industry is unique because it sells 90 percent of its crop on the fresh market, directly to the consumer, just days after being picked off the tree.
In 2014, North Carolina produced 4,380 tons of peaches (1,100 acres grown) totaling $6.2 million in value to the state’s economy. While our state may not the biggest grower, it is surely one of the best. (source: NC Department of Agriculture and Consumer Sciences)
NC peaches are available from the end of May through August. They can be found at roadside stands, farmers markets and retail outlets.
Besides their great taste, peaches are full of vitamins and minerals, including vitamin A, vitamin C, riboflavin and beta-carotene. Peaches are also low in calories, fat free, sodium free and cholesterol free. One medium peach contains the following nutritional value:
 

Peaches can be eaten fresh in salads and smoothies, as a topping for yogurt, ice cream, cereal, pancakes, or waffles, and as a filling for pies, tarts, cobblers, or strudels. They can also be grilled and served as a unique side dish with meat, fish or poultry. Peaches are also available dried, frozen, canned, and as nectar, jam or jelly.
For best quality, select peaches that are firm to slightly soft and free from bruises. The best sign of ripeness in a peach is a creamy or golden undertone, often called “ground color.” The rosy “blush” on a peach is not a good indicator of ripeness and differs from one variety to another. Fresh peach fragrance also indicates ripeness. Avoid peaches with a green ground color as they lack flavor and usually shrivel and become tough rather than ripen. Peaches that are picked green may develop more juice, but they will not become sweeter. When selecting canned peaches look for those that are labeled “packed in its own juice,” “lite,” or “no sugar added.” These are healthier choices.
When cleaning and preparing peaches, wash them by rubbing them gently under running water. If a recipe calls for peeled peaches, dip peaches into boiling water for about 30 seconds, then plunge them immediately into iced water. The skins will slip right off.
Fresh peaches darken quickly when exposed to air. Prevent browning of fresh cut peaches by dipping fruit into a mixture of 1 cup water and 1 tablespoon lemon juice. A commercial ascorbic acid mixture like Fruit Fresh can also be used to prevent browning. Store fully ripe peaches in the refrigerator, and for the best peachy taste, serve ripe peaches at room temperature. The next time you’re in the mood for a healthy and delicious fruit, grab a peach! Summer just wouldn’t be the same without the sweet taste of North Carolina peaches.
Try this easy and delicious peach recipe:
Peach Splash
Yield: 4 servings

• 1½ cups peaches peeled and sliced or 1½ cups
• frozen peach slices
• 2 tablespoons sugar
• ¼ teaspoon nutmeg or cinnamon
• 2 cups milk
• 8-10 ice cubes (omit ice is using frozen peaches)

1. Combine all ingredients in a blender and mix well.
2. Gradually add ice cubes and mix until finely
3. crushed. Garnish with a dash of nutmeg.

Sources: Food Sense, Utah State University Cooperative Extension and North Carolina Department of Agriculture and Community Science
Stephanie