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June 17, 2001 - June 26, 2001
Pasta power in its versatility (FoodArticles)Posted 26 June, 2001 by PAF-News What food can power up a casserole, a stew, or even a soup?
If you answered pasta, you're up on variety in cooking. Pasta, with its mild flavor, can power-up many different dishes. In addition to versatility, pasta is a good source of carbohydrates - your body's best fuel.
Like other grain foods, pasta should make up a majority of your eating plan. Aim for six to eleven servings of whole grains everyday - a serving of pasta is one half cup.
If your idea of pasta is spaghetti and meat sauce, that's only the beginning. Top pasta with lightly sautéed vegetables and parmesan cheese, fat-free chili, fresh tomatoes and garlic, or even leftovers.
Add pasta to soups and casseroles for variety from rice or potatoes. The many different shapes and tastes of pasta can make the same dish different - everytime. For variety start with a different shape, then vary the topping and before you know it, pasta will be the power behind many of your meals and your energy.  
Some unusual ... Grains (FoodArticles)Posted 24 June, 2001 by PAF-News Quinoa
Quinoa is not a new grain to South Americans. In fact, it's been growing there for years (the Incans loved quinoa so much they called it "the mother grain")! Quinoa has a wonderful nutty taste and aroma, which explains why it is commonly used in salads, soups, pilafs and side dishes. Like couscous, quinoa is an ideal grain to try if you are new to the world of grains or are one for instant gratification. In a saucepan filled with a ratio of 2 cups water to 1 cup quinoa, the grain will cook in 15 minutes. More and more supermarkets are stocking this "ancient" grain on its shelves, so don't let its funny name scare you off!
Wild Rice
Wild rice is not really rice at all. It is the seed of a grass grown in Minnesota and Canada. Wild rice has an assertive flavor, so you may want to consider combining it will other grains before serving it straight. Many people are more willing to consume wild rice than they are brown rice, so consider serving wild rice at your next dinner party or family meal. Wild rice is delicious in soups and great paired with split peas. It is one of the longer-cooking grains, using three to four times the amount of water or broth versus grain. The rice must simmer for a full 45 minutes to 1 hour before serving.
Brown rice
Brown rice is probably the most familiar of all the grains. Try to substitute brown rice for white rice when you can because brown rice is more nutritious - it contains more fiber. If you are in a hurry, quick cooking brown rice will suffice. But whenever possible cook up a batch of brown rice and store it in a container in the refrigerator for future days when you don't have time to let it cook slowly. Brown rice cooks in double the amount of water or broth and it needs to simmer for a full 45 minutes.
'Grains' Talk continues .... Couscous (FoodArticles)Posted 24 June, 2001 by PAF-News Couscous
Although couscous is technically not a grain, it is a tiny pasta made from fine semolina wheat. Couscous is a very light grain, making it ideal for those who are just beginning to experiment with specialty grains.
Like bulgur, couscous is very easy to prepare. The same method of rehydration (two cups of water or broth to 1 cup of couscous) is used, except that couscous will absorb the liquid much quicker than bulgur will. Couscous will be ready in a quick 5 minutes!
Couscous makes a fluffy bed for chicken or fish kebabs.
Where does Caesar Salad come from ? (FoodArticles)Posted 21 June, 2001 by PAF-News This wondrous salad, with all its tableside showmanship by waiters, became a sensation in America soon after its invention. Many consider it to be the king of salads. It was probably the first 'main course' salad, and topped with chicken or fish is truly a main course.
Created in the 1920s, it has not only outlasted other 'classics' from the period but has grown in popularity ever since. The most likely, and most accepted, story of its creation has Caesar (Cesar) Cardini, a restaurant owner and chef in Tijuana, Mexico (sometimes referred to as an Italian immigrant) preparing it for a group of Hollywood movie stars, after a long weekend party in the 1920s. (Some have pinpointed it to 1924; at least one story says is was a group traveling with the Prince of Wales on his tour of North America). Their departure was delayed by morning rain, supplies at the restaurant were running low after the weekend, and he had to whip up a meal for the group before their return to Hollywood (or it was late one night as some stories go).
Created on the spur of the moment with leftover ingredients. (Although several California restaurants claim to have invented it, few give credit to their stories). The original contained Romaine (Cos) lettuce, coddled eggs, garlic, Worcestershire sauce, lemon juice, olive oil, freshly grated Parmesan cheese, croutons, salt and pepper. No anchovies. Almost everyone agrees on this. No one really knows when the anchovies got in, but the salad would be a little flat without them. The anchovies should be mashed in as the dressing is made, so even those who dislike anchovies will enjoy this salad. (Dry or Dijon mustard and wine vinegar [red or white] are also frequently added ingredients).
Caesar salad is best when made fresh: freshly squeezed lemon juice, freshly mashed garlic cloves, freshly ground black pepper, fresh garlic croutons, and freshly grated cheese. The egg should be cooked, but a raw egg can be used. A slight variation is to use lime juice instead of lemon juice.
Source: foodreference
Are you eating your fruits and veggies? (FoodNews)Posted 21 June, 2001 by PAF-News The average amount of fruit and vegg is about five servings per day, including French fries, potato chips, even fruit-flavored candy, even though studies show people know fruits and vegetables help prevent diseases such as stroke and cancer, and lower the risk of heart disease.
WHAT'S A SERVING?
- 1 medium-size fruit
- 3/4 cup (6 ounces) of 100 percent fruit or vegetable juice
- 1/2 cup cooked or canned vegetables or fruit
- 1 cup of raw leafy vegetables
- 1/2 cup cooked dry peas or beans
- 1/4 cup dried fruit
Source: Produce for Better Health Foundation/CNN
What does the ORGANIC label mean? (FoodNews)Posted 21 June, 2001 by PAF-News When the label says '100 percent organic' or 'organic':
the product must contain only organically produced raw or processed material, excluding water and salt, it must be at least 95 percent organically produced ingredients. The remainder must be made up of nonagricultural substances or products approved on the USDA's National List.
When the label says 'Made with Organic Ingredients':
the products must contain at least 70 percent organic ingredients. A list of up to three separate ingredients may be included on the principal display label. A certifying agent's seal or mark may be used on the package;
Packaging of any product labeled organic must state the actual percentage of organic ingredients and use the word 'organic' to modify each organically produced ingredient.
The name and address of the certifying agent must be displayed on the label's information panel .
No restrictions are made upon the use of truthful labeling claims, such as 'pesticide free,' 'no drugs or growth hormones used' or 'sustainably harvested' .
Products made with less than 50 percent organic ingredients may make no claim other than designating specific organic ingredients among information .
Source: USDA National Organic Program - http://www.ams.usda.gov/nop/
Are you nuts about ... nuts? (FoodArticles)Posted 20 June, 2001 by PAF-News Do you enjoy nuts on their own, in your salad or on top of frozen yogurt? But you may not know some interesting facts about them?
It may surprise you, but nuts can be included in a healthful eating plan, if you watch your portion sizes. Nuts are high in fat, but mostly unsaturated fat. And, when consumed in small amounts, can help lower cholesterol. Nuts are also a good source of fiber, protein, vitamin E, zinc and folate.
So, enjoy nuts in your summer salads, but start with small portions. One tablespoon of most nuts has 80 to 100 calories and 1 to 3 grams of protein. Using chopped nuts makes a small amount go a long way.
Incorporating a variety of nuts in your meals will add many different flavors. So, try peanuts in your stir-fry, almonds on your vegetables or pecans on top of fruit salad. Not only will your taste buds be tantalized, but the crunch of nuts can make a meal more satisfying.
'Grain' Talk continues ... Bulgur Wheat (FoodArticles)Posted 19 June, 2001 by PAF-News Bulgur Wheat
If you want a grain that's a snap to prepare you've found it in bulgur wheat. Bulgur wheat's latest and greatest claim to fame is tabbouleh salad, a Middle Eastern (Lebanese) wheat and vegetable salad that has become wildly popular in the U.S and Europe.
Bulgur wheat cooks by rehydration, in other words: pour twice the amount of boiling water or broth over dry bulgur and let it stand for 45 minutes. Bulgur wheat is often used as a ground beef substitute in vegetarian cuisine. For example, when it is cooked in vegetarian chili the bulgur texture becomes very similar to ground beef - but lends more fiber and far less fat!
'Grain' Talk continues .... Barley (FoodArticles)Posted 19 June, 2001 by PAF-News Barley
It is a mild flavored kernel-shaped grain widely known for its success at adding thickness to stews and soups. Barley is also a great addition to casseroles containing winter vegetables such as carrots, root veggies, and onions. The two most often used (for cooking) types of barely are pearled barley and hulled barley. Pearled barley is barley that has been milled. Because of this, it takes only 40 minutes to cook.
Hulled barley, barley with its outer layer removed, is more nutritious than pearled but takes a full 90 minutes to cook.
Flavour Your Meal with Grains (HealthyLiving)Posted 17 June, 2001 by PAF-News Go With the Grain and Add Some Flavourful Fiber to Your Meals!
Wild rice, brown rice, couscous, bulgur wheat, quinoa (keen-wa) and barley are great! But often ignored when it comes to side dishes. The usual choice includes potatos or past. When you are looking for a side dish with a twist, look no further than the versatility of grain. Grains are an excellent source of protein, vitamins, iron and dietary fiber; all of which will help a person with diabetes keep healthy. In addition, each type of grain has its own distinctive flavour making them as tasty as they are nutritious.
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