Compare These Carbohydratecontaining Foods For Yourself And Feel Good About Pasta
|
CALORIES |
CARBOHYDRATE (g) |
FAT (g) | |||
|
M cup CalciK* Healthy Harvest* whole grain pasta, cooked |
85 |
17 |
0 |
3 |
2 |
|
t slice whole grain bread |
95 |
17 |
2 |
3 |
2 |
|
t medium apple |
95 |
25 |
0 |
0 |
4 |
|
t medium baked potato |
161 |
37 |
0 |
4 |
4 |
Try one of my favourite Catelli® Healthy Harvest®
pasta recipe creations. This recipe is quick, easy and incredibly nutritious. Uz Pearson, Registered. Dietitian
ROTI NI WITH ARTICHOKE HEARTS & DRIED CRANBERRIES
MAKES 6 SERVINGS EACH SERVING IS ABOUT 1 % CUPS]
INGREDIENTS:
Whole Wheat Rotini
- 3 tbsp (45 mL) extra virgin olive oil
- medium onion, diced
- W cup (60 mL) pine nuts
- can (170 tnL/6 fl oz) marinated artichoke hearts, drained and chopped
- 2/3 cup (165 mL) dried cranberries -1 bag (227 g/8 oz) baby spinach
- a tsp (2 mL) crushed red pepper flakes
- A tsp (1 mL) ground black, pepper
- 4 cloves of garlic, minced
- grated Parmesan cheese
INSTRUCTIONS:
- Cook pasta in boiling water according to package directions.
- Heat a large skillet over medium heat. Add the olive oil, diced onion and pine nuts and sauté for about three to five minutes or until the onion is cooked.
- Add the chopped artichoke hearts, dried cranberries, spinach, red pepper flakes and pepper. Sauté for another two to three minutes or until the spinach just starts to wilt.
- Add the garlic and sauté the entire mixture for about one more minute.
- When the pasta is ready, drain and toss with the skillet ingredients.
- Serve sprinkled with freshly grated, Parmesan cheese. Garnish with slices of 6esh lemon.
- growing edibles
no matter where you live—a multi-storey condo or a 10-aere spread—strawberry pots and basil on the windowsill aren't the only way to get in on the grow-your-own-produce craze. Tropical fruits, such as figs and mini pineapples, are all within your reach, tucked into containers holding colourful edible fiowers like nasturtiums, calendulas and pansies mixed with the textural greens of herbs and veggies. Even better, you can use the principles of potscaping (see our story "It's All Arranged" on page 66) to try different combinations and arrangements for extra impact.
how ro do ir
All the regular rules for container gardening apply—good potting soil, regular watering and feeding—but most food plants need full sun. Annual fruits and veggies, such as strawberries and tomatoes, will keep producing for several weeks, while edible flowers last all season depending on the type. Herbs will, of course, continue to grow after being snipped.
So healthy, you can love it every day.™
Enjoy a healthy helping of great taste today.
- Very high source of fibre - a typical pasta meal provides one-third of the daily fibre you need
- Source of minerals, vitamins and complex carbohydrates
- Low in fat and sodium
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edibles growing
whar to grow nasturtiums: These colourful annuals make great container plants, as they come in a myriad of hues, grow quickly and last for weeks. Pick open blooms or individual petals to add a splash of colour and a peppery taste to salads. (See what different varieties you can grow in our Profile story on "Nasturtiums," page 20.) mini pineapples: A mini pineapple makes a great conversation piece and a sweet treat when the fruit is ripe. They need warm temperatures and full sun. In the spring, buy plants from a garden centre with small fruit already growing, and harvest the pineapple at the end ofthe summer. Once the plant has fruited, it dies, but you can take the top off your pineapple and root that for a new specimen the following year. tomatoes: Easy, luscious tomatoes are standard edible garden fare. Containers benefit from fun dwarf, trailing varieties, such as 'Gartenperle', that need no stopping or side-shooting. Grown from seed, 'Gartenperle' is perfect for a budding gardener to try, as it will provide a bumper crop of cherry-sized tomatoes in about 100 days. bananas; A tall banana plant makes a striking ornamental focal point in a container arrangement. These plants can grow 1.2 to 1.8 metres tall in one season, but probably won't fruit. At the end of the season, cut the stump off above the crown and overwinter indoors (a cool basement is perfect) as you would with dahlias or canna lilies. mint: Keeping mints in pots is not only pretty, but practical as well, as they are inveterate spreaders and can become invasive. Try growing a selection of different mints in individual pots to mix and match flavours in summer dishes, or combine in a larger container for a textural display.
taro: The large central planter here is a bog garden with no drainage holes, so the soil remains soggy. Taro, which naturally lives in wet conditions, grows beautifully here, along with celery and a groundcover of watercress. Harvest the taro root and make sure to cook it before eating, as it contains calcium oxalate, which can be toxic when raw. As fall approaches, bring the whole pot inside or just lift remaining roots out of the pot to go dormant as vou would for a canna lily tuber.
carrots: Even carrots can be grown in pots! Choose dwarf varieties like 'Mignon' or 'Parmex' and pull the largest ones first. This gives the remaining smaller plants room to grow. figs; Providing an attractive centre for large pots, figs will produce edible fruit when they reach three to four feet tall, as long as they have sufficient sunlight (about eight hours a day) and warm temperatures—southern exposure against a protected wall is ideal. Bring the plants in for the winter, where they wit! lie dormant until spring.
for more tips on growing fruits and veggies in pots go to Canadian gardening.com/edibIecontainers
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