IN THIS ISSUE

Pasta Primavera 2

What Can You Do With ….?

3

Artichoke and Chickpea Salad

3

Upcoming Events 4

Cooking Tip 4

Coming Soon 4

March is National Nutrition Month®, and it is also the start of spring! Achieving a healthy diet can seem overwhelming but you can do it by making small changes to the meals you already eat. Here are some easy substitutions to make: Instead of white refined grains, choose more whole grains:

Substitute sugar sweetened beverages with:

Swap out high fat meats for leaner protein options:

In place of frying, try these cooking methods:

March is also National Frozen Food Month. Frozen fruits and vegetables are a convenient alternative to fresh and are just as nutritious. For the healthiest options choose:

Vegetables without added salt or sauce to limit excess sodium and calories

Fruits without any added sugar

A variety of colors to get a range of healthy nutrients

Shopping tip: At the grocery store, compare the prices of fresh and frozen foods to make sure that you are getting the best deal. As spring progresses, sales for fresh produce start to appear and may be the less expensive option.

FOOD SAFETY TIP

At checkout,

bag fresh fruits

and vegetables

separately

from meat,

poultry, and

seafood

products to

prevent cross-

contamination.

A Publication of The Greater Boston Food Bank’s Nutrition Department MARCH 2015 / VOL. 4, ISSUE 6

Whole wheat bread Brown rice

Whole wheat pasta Quinoa

Water or seltzer Unsweetened iced tea

Low-fat milk Diet sodas

Chicken and turkey (without skin)

Fish Beans

Grilling Baking Broiling

Steaming Microwaving

12 ounces whole wheat pasta 2 teaspoons chopped garlic 1 16-ounce bag of frozen Italian-style vegetables (or other frozen vegetable mix of your choice) 1 1/3 cups low-sodium chicken broth 3 tablespoons chopped fresh basil (or 1 tablespoon dried) 1/2 cup grated Parmesan cheese Salt and pepper 1. Boil pasta according to package directions; drain.

2. In a large skillet, sauté garlic in 2 tablespoons of olive oil for 30 seconds.

3. Add vegetables and broth. Reduce heat and cook for 8 minutes or until vegetables are tender.

4. Stir in cooked pasta, 2 tablespoons of fresh basil (or 2 teaspoons dried), and 1/4 cup Parmesan. Transfer to serving bowl.

5. Sprinkle with 1 tablespoon fresh basil (or 1 teaspoon dried), 1/4 cup Parmesan, and salt and pepper to taste.

Serves 4; 2 cups each

Recipe Courtesy of Click ‘N Cook

March 2015 / Vol. 4, Issue 6 Page 2

LOOKING FOR RECIPE INSPIRATION?

Check out Click ‘N Cook®,

our online recipe database

at GBFB.org/clickncook

Nutritious Bytes

1 6-ounce can marinated artichoke hearts

1 tablespoon dried parsley flakes

2 tablespoons olive oil

2 tablespoons white wine vinegar (or rice or cider vinegar)

1 clove garlic, minced

1/2 teaspoon dried oregano

1/4 teaspoon each salt and pepper

2 18-ounce cans chickpeas, drained and rinsed

1/4 cup grated Parmesan cheese

1. Drain artichoke hearts, reserving liquid. Thinly slice the artichokes and set aside.

2. In a large bowl, whisk together reserved artichoke liquid, parsley, oil, vinegar, garlic, oregano, salt and pepper.

3. Add artichoke hearts, chickpeas, and Parmesan cheese. Toss gently to combine. Serve as a salad or sandwich filling.

Serves 4; about 1 cup each Recipe adapted from About Food

Artichokes are now in season! These large green buds may seem intimidating, but they are worth the extra steps of preparation. Both the leaves and inner portion, called the heart, may be eaten. Artichokes are an excellent source of fiber, potassium, vitamin K, folic acid, and antioxidants. Artichokes can be kept in a sealed bag in the refrigerator for up to a week.

Artichoke Leaves: Rinse the artichoke with water. Cut any brown portion off of the stem then cut about an inch off the top of the bloom, creating a flat top. Remove the small lower leaves at the base of the bloom because these do not have edible flesh. Next, use scissors to trim the thorns off each leaf.

To cook, place the artichoke in a large pot with the flat side facing down. Squeeze the juice of one lemon into the pot to prevent the artichoke from turning brown. Fill the pan with water so that just over half of the artichoke is submerged. Bring the water to a boil then cover and reduce to a simmer. Cook for 30-45 minutes, or until an outer leaf can easily be pulled off. Remove the artichoke from the water and remove the leaves one by one to enjoy. Eat the leaves by scraping the inner side of the leaf against your teeth to remove the edible flesh, discard the outer leaf.

Artichoke Hearts: Once all leaves are removed, use a knife or a spoon to scrape out and discard the inedible fuzzy part called the choke. The artichoke heart is left at the bottom of the artichoke and is a great addition to dishes such as pizza, pasta, omelets, and salad.

March 2015 / Vol. 4, Issue 6 Page 3

Nutritious Bytes

National Nutrition Month

www.nationalnutritionmonth.org/nnm/

Red Cross Month

www.redcross.org

National Peanut Month

nationalpeanutboard.org

World Kidney Day

March 12

www.worldkidneyday.org

70 South Bay Avenue Boston, MA 02118 Phone: 617-427-5200 E-mail: nutrition@gbfb.org www.gbfb.org

Everyone has a role in ending hunger

in our community. SM

JOIN US ON

Transform apples and

pumpkin into fruit leather

for a special, healthy treat.

1. Preheat the oven to 200°F.

2. Blend 2 cups pumpkin puree, 1 cup unsweetened applesauce, 1 teaspoon cinnamon, and 1 tablespoon honey (or maple syrup).

3. Line two baking sheets with parchment paper, divide the mixture evenly between the two pans.

4. Bake for about 4 hours until firm.

5. Allow fruit leather to cool before cutting.

Beets

Cabbage

Squash

Potatoes

Turnips