Now that you know some pasta basics (see my previous blog), you’re ready to cook a perfect plate of pasta.  But how? The secret is to use the right amount of water.  If there is not enough water in the pot, the pasta – which releases so much starch when cooking – will be sticky and clump together.

The National Pasta Association (www.ilovepasta.org) offers these additional tips for preparing perfect platefuls of pasta.

1. Heat four to six quarts of water to a boil for each pound (16 ounces) of dry pasta.
2. Add one tablespoon of salt for each pound of pasta, if desired.  Salt doesn’t make a difference in terms of how the pasta cooks – it’s simply a matter of taste preference.
3. Add the pasta gradually after the water reaches a rolling boil (or bubbles furiously).  Allow the water to return to a boil, then reduce the heat slightly.  Cook the pasta, uncovered, stirring occasionally to prevent from sticking.
4. Follow the package directions for cooking times.  Each manufacturer has tested its pasta for the best cooking time.  But if you plan to use the pasta as part of a dish that requires additional cooking, like stuffed shells, it’s best to slightly undercook it.
5. To see if the pasta is cooked properly, use a long-handled fork or spoon, and taste to see if it’s “firm to the bite,” yet ccoked through.
6. Drain the pasta in a colander, removing all excess water.  Don’t rinse the pasta unless a recipe specifically indicates that you should.  Rinsing cools pasta rapidly and stops it from cooking.

Follow these tips and your pasta will be perfect every time.  Got any tips you’d like to share?

If you could use only one word to describe the perfect family meal, what would it be? Versatile? Convenient? Economical? Healthy? Delicious?  I would use the word pasta, because it’s all of the above.  Pasta comes in a variety of shapes, sizes, and colors; it cooks in 30 minutes or less; it’s a low-cost meal (for just a few dollars you can feed a family of five); it’s naturally low in fat; and best of all, kids love it.  But before you get your pasta pot boiling, here are a few pasta pointers to keep in mind.

• Fresh pasta and dry pasta are nutritionally identical.  So what’s the difference between them? Fresh noodles are soft and have a high moisture content.  They cook faster than the boxed variety, but they’re more perishable and must be stored in the refrigerator and used within a few days.  Dry pasta is hard and has undergone a heating process to eliminate moisture; therefore, it can be stored for longer periods of time in your pantry.
• Colors and fancy names can be deceptive.Tomato basil linguine and spinach fettuccine may sound healthier than plain-pasta counterparts, but they’re not.  These pastas have had vegetable puree added to their basic recipes to make them more colorful and flavorful.  But because such a small amount of puree has been added, these types of pasta have no extra nutritional value.
• Sneak veggies in your sauce.  Try mixing chopped bell peppers, broccoli, or grated carrots with your child’s favorite  tomato sauce.  This is a great way to get your child to eat more vegetables and to boost the nutritional content of a pasta dish.
• There’s power in protein.  Pasta contains only a small amount of protein, so round out a pasta dish by including some lean protein options such as ground turkey breast, shredded chicken, seafood, or a reduced -fat cheese.  For instance, you could offer stuffed shells or lasagna baked with reduced-fat mozzarella and ground turkey breast.
• Serve whole wheat pasta to boost fiber.  Whole wheat pasta has three times as much fiber as regular pasta and can pack a family meal with even more nutritional punch.

So when it comes to healthy eating, use your noodle and serve up a tasty plate of pasta.  What are some of your family’s favorite pasta meals?  Stay tuned – I’ll share some of mine in my next blog.

Alright, after all of my bean stories and recipes a lot of you have asked about the you-know-what.  Many parents shy away from serving beans to their child because of beans’ “aromatic” side effect – gas.  Beans contain sugars (alpha-galactosides) that we can’t digest.  Bacteria in our digestive tract break these sugars down, and in the process produce gas.  This side effect shouldn’t stop you from serving beans to your child.  Vegetables in general can give you gas and this fermentation process is actually healthy for the intestine.

To help ease any side effects from eating beans, here are a few de-gassing strategies:

Cook and rinse.  Drop the beans into boiling water and cook them for three minutes.  Turn off the heat, cover, and let the beans soak for a few hours.  then drain the beans, pour out the water, and cook them until they’re done.

Add baking soda.  You can also mix one-eight of a teaspoon of baking soda into the beans’ soaking water.  This will help leach out some of the offending sugars.

Wash away the excess.  Drain and rinse canned beans to help get rid of sugar and some sodium.

Go slow.  Gradually ease beans into your child’s diet.  Start by serving beans once a week, with no more than one-half cup per serving.  Add them more frequently once your child builds a liking for them.

Got any bean de-gassing tips?  Pass them along.

By: Jodie Shield, RD

The inspiration for this bean recipe: Arizona!  I have been here for the past few days loving the sunny weather and southwest food.  It’s the perfect side dish for spring and summer meals. Or, go ahead and toss in some deli-roasted shredded chicken and serve it with a glass of milk and fresh fruit.  My favorite part of this recipe:  no cookin is required! What are some of your favorite no-cook sides?

Black Bean Salad

Makes 8 servings

Ingredients:

1 16-ounce can black beans, drained

1 10-ounce can of whole-kernel corn, drained

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

2 green onions, chopped

1 tablespoon canola oil

2 tablespoons lime juice

1 tablespoon fresh cilantro

Directions:

Toss together all the ingredients except the cilantro.  Generously sprinkle the salad with the cilantro.  Cover and refrigerate at leas one hour.

By: Jodie Shield, RD

This recipe came from some very dear, old friends – Mary Abbott Hess, RD  and Anne Hunt.  Back in 1990, they wrote a cook book called A Healthy Head Start.  I’ve updated it for today’s family using whole grain tortillas, canned beans, and a healthier fat – olive oil.  Go ahead and toss in some chili pepper if your family can take the heat.   Top it off with salsa and shredded lettuce.  Do share your family’s feedback.

Bean Tortilla Roll-Ups

makes 6

Ingredients:

1 tablespoons olive oil

1/4 cup finely chopped green onion

1/4 cup finely diced ripe tomato

2 cups cooked kidney beans or pinto beans (or one 16-ounce can, rinsed and drained)

1/4 teaspoon ground coriander

1/8 teaspoon ground cumin

1/2 cup tomato juice or sauce

pinch of sugar

6 whole wheat flour tortillas

1 cup shredded, part-skim mozzarella, cheddar or Monterey Jack cheese

Directions:

In a medium skillet, heat oil.  Add onion and cook over medium heat until softened, about two minutes.  Add tomato and cook for one minute.  Add beans and cook, stirring and mashing, until mixture is pureed.  Stir in coriander and cumin.  Gradually add tomato juice or sauce.  Cook over low heat until mixture is thick, about 15 minutes.  Add sugar and stir.  Remove mixture from heat, and set aside.

To assemble, place a tortilla on a plate.  Spread two tablespoons bean mixture along one side, sprinkle with one and one-half tablespoons cheese, and roll up tightly.  (Tortillas can be eaten at room temperature or heated.  To heat, preheat oven to 250-degrees F.  Place tortillas in a baking dish and heat for ten to 15 minutes.)

305 calories, 39 g carbohydrate, 14 g protein, 9 g fat, 3 g saturated fat, 10 mg cholesterol, 7.5 g dietary fiber, 329 mg sodium

Jodie Shield, RD

A wide variety of beans – dry and canned – are stocked in grocery stores.  But which should you use?  It all boils down to your time.  Dry beans require a few hours of soaking to replenish the moisture lost during the drying process.  If you’re short on time, canned beans are just as nutritious and are ready to use with a turn of a can opener.  Since either type can be used in most recipes, you make the call.  Should you opt for dry beans, here are two methods you can use to soak them to perfection.

Traditional Soaking Method: Place the beans in a large pot.  Add six cups of cold water for each pound of dry beans.  Soak the beans overnight, then drain and discard the soaking water.  Give the beans a final rinse.

Quick Soak Method: Place beans in a large pot.  Add six to eight cups of hot water for each pound of dry beans.  Heat the water to boiling, and cook for two minutes.  Turn off the heat, cover the pot, and let the beans stand for one hour.  Then drain and rinse thoroughly.

Do you have a method that works for you?

Beans belong to the family of plants known as legumes, of which there are about two thousand varieties all over the world.  Beans are a key ingredient in many ethnic foods.  Hummus (pureed garbanzo beans mixed with seasonings) is a popular dish in the Middle East.  Tacos and tostadas – favorite foods from the Southwestern United States – use kidney, black, and pinto beans.  And dal (pureed mung beans or lentils) is a staple of Pakistani and Indian cooking.

To help jump-start your bean knowledge, I’ve put together a some bean facts.  Here are some of kids’ favorite beans, along with suggestions on how to serve them.  For more information and recipes about beans visit www.northarvestbean.org.  They have an awesome bean reference chart!

Pinto Beans: Medium-size, beige and brown color, oval shape, and earthy flavor.  Taste Great In:refried or Tex-Mex dishes.

Navy Beans: Small, white color, oval shape, and mild flavor.  Taste Great In: Baked beans, soups, stews, and pureed spreads.

Great Northern Beans: Medium-size, white color, oval shape, and mild flavor.  Taste Great In: Soups, stews, and casseroles.

Kidney Beans: large, dark or light red color, kidney-shape, and full-bodied flavor.  Taste Great In: Soups, salads, chili, and Creole dishes.

Black Beans: Medium-size, black color, oval shape, and earthy, sweet flavor.  Taste Great In: Soups, rice, and Mexican, Caribbean, and Latin American dishes.

Garbanzo Beans: Medium-size, beige color, round shape, and nutty flavor.  Taste Great In: Soups, salads, and Mexican and Middle Eastern dishes.

Lima Beans: Either large or baby-size, creamy-white color, flat shape, and sweet flavor.  Taste Great In: Soups, casseroles, or by themselves.

Black-Eyed Peas:Medium-size, black dot on creamy color, oval shape, and subtle, savory flavor.  Taste Great In: Rice dishes.

What’s your kid’s favorite bean?

While beans may not be magical enough to grow a fairy-tale beanstalk, they do work their own kind of magic on our health.  Several studies suggest that eating beans may prevent heart disease, reduce one’s risk of developing colon cancer, and help to control diabetes.  Although most of these studies were conducted on adults, it’s never too early to start kids eating healthy foods and preventing illness.  One way you can do this is by making beans a part of your family’s diet.

Beans are not only a great source of complex carbohydrates and protein (needed for growth), they’re chock full of B vitamins and minerals, such as calcium, iron, and zinc.  They’re also a great source of dietary fiber, in particular soluble fiber, and they’re low in fat and cholesterol.

According to the US Department of Agriculture’s MyPlate (www.choosemyplate.gov), beans are grouped with high-protein foods, such as meat and poultry, and with vitamin-rich vegetables.  One-quarter cup of cooked dried beans (such as pinto, kidney, navy, lima, and black beans) counts as a 1 ounce equivalent from the meats and beans group, and in addition it would count as 1/4 cup towards your daily vegetable quota too.

Beans will be in the “lima light” over my next several blog posts, so keep reading.  Are you full of any  bean questions?  Let me hear from you.

Marvelous Macaroni and Cheese

(makes 6 servings)

What child doesn’t like mac and cheese?  It’s so creamy and gooey even us adults find it hard to resist.  This is my favorite mac and cheese recipe.  It’s a snap to make and here is how I lighten it up.  To trim calories and fat, I  recommend using a reduced-fat cheddar cheese.  There are some really tasty ones on the market made with 2% milk.  Also, part-skim ricotta and fat-free sour cream will make the dish taste lighter but still rich and creamy.  And make sure to use whole wheat macaroni – it tastes terrific and adds fiber. 

Recipe Make-Over Results

Ingredients:

nonstick vegetable oil spray

2 cups whole wheat macaroni, uncooked

2 egg whites

2 cups low fat or reduced-fat cheddar cheese, shredded

1 cup part-skim ricotta cheese

1/2 cup fat-free sour cream

1/2 cup skim milk

1/2 teaspoon salt (optional)

1/4 teaspoon black pepper

1/4 cup dry bread crumbs

1/4 teaspoon paprika

Directions:

Preheat oven to 350-degrees F, and spray a two-quart casserole dish with nonstick vegetable oil spray.  In a saucepan, boil the macaroni according to the package instructions.  When cooked, remove from heat, and drain in a strainer.

In a small bowl, beat the egg whites with a fork.  Combine the egg whites, cheddar and ricotta cheeses, sour cream, skim milk, and salt and pepper (if desired) in the greased casserole dish.  Stir in the drained macaroni.  Sprinkle the casserole with bread crumbs and paprika.  Cover and bake 30 minutes.  Uncover, and bake for an additional five minutes.

If you have a favorite recipe you would like analyzed and revised, please send it to: jodie@healthyeatingforfamilies.com. 

When kids follow the MyPlate recommendations for daily servings, they are well on their way to healthy eating and a healthy weight. Unfortunately, many kids today seem to be suffering from “portion distortion.” When talking about what kids eat or drink, keep these definitions in mind:

• Serving Size
  A serving is a specific amount of food or drink that is defined by common measurements, such as cups, ounces, or tablespoons. Examples include recommended servings from MyPlate (the amount kids should eat) and the serving size on a Nutrition Facts label, which is the basis for all the other nutrition information on the label. In many cases, the serving size listed on the Nutrition Facts label is different from the MyPlate recommended serving size. In fact, many of the MyPlate serving sizes are smaller than those listed on the Nutrition Facts label.
• Portion Size
  A portion is basically the amount of food that happens to end up on the plate. Think of portion size as the actual amount of food kids choose to eat at breakfast, lunch, dinner, or a snack. Portions can be bigger or smaller than the recommended serving size.

Visualizing Appropriate Portion Sizes

One reason kids may not be eating appropriately sized portions based on the recommended MyPlate serving sizes is that they may not recognize what a reasonable portion looks like. What does one-half cup of pasta look like? What about three ounces of chicken or two tablespoons of peanut butter?

The good news is that kids don’t need a measuring cup or scale to measure the portions they should eat – instead, they can visualize them by using familiar objects, such as a tennis ball or CD, that are similar in size to recommended serving sizes. Before they eat or drink, they can think of the relevant object and choose a portion that matches its size.

Here are some tips to help you and your kids visualize portion sizes:

Picture This: How to Visualize Portion Sizes