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C O N T E N T SIntroduction Introduction..................................................................................................2 WhatIsPasta?..............................................................................................3 WhatisaPastaMeal?..................................................................................3
Healthy Pasta Meal Scientific Consensus Statement PointsoftheScientificConsensusStatement............................................4
Why Pasta Is Healthy EvidenceofPasta’sHealthBenefits...........................................................8 PastaFitsIntoaWeightLossandManagementProgram..................... 11 PastaandWholeGrains:ADelicious,HealthyRelationship................ 13
Pasta Recipes From Around the World PastaonthePlate...................................................................................... 14 Argentina................................................................................................... 14 Belgium...................................................................................................... 15 Brazil........................................................................................................... 15 Canada....................................................................................................... 16 Chile............................................................................................................ 16 Colombia.................................................................................................... 17 CostaRica.................................................................................................. 17 France......................................................................................................... 18 Germany.................................................................................................... 18 Iran............................................................................................................. 19 Italy............................................................................................................. 19 Mexico........................................................................................................ 20 Portugal...................................................................................................... 20 Spain........................................................................................................... 21 Turkey........................................................................................................ 21 Uruguay..................................................................................................... 22 UnitedStates.............................................................................................. 22 Venezuela................................................................................................... 23
Traditional Healthy Diet Pyramids MediterraneanDietPyramid................................................................... 24 LatinAmericanDietPyramid.................................................................. 24
Pasta for All
Sara Baer-Sinnott, President,Oldways(Boston, USA)
Nuno Borges, PhD,UniversityofPortoandUniversityofMinho(Porto, Portugal)
Hector Bourges, MD, PhD,NationalInstituteforNutrition(Mexico City, Mexico)
Sergio Britos, UniversityofBuenosAires,(Buenos Aires, Argentina)
Jennie Brand-Miller, PhD,UniversityofSydney(Sydney, Australia)
Rosamaria Da Re, PhD,MauaTechnologyInstitute(Sao Paulo, Brazil)
John Foreyt, PhD,BaylorCollegeofMedicine(Houston, USA)
Marta Garaulet Aza, PhD, DrPH,UniversityofMurcia(Murcia, Spain)
Giovanni Ghirlanda, MD,UniversitàCattolicadelSacroCuore(Rome, Italy)
Attilio Giacosa, MD,PoliclinicodiMonza(Milan, Italy)
Oscar Herran, MSc,IndustrialUniversityofSantander
Helmut Heseker, PhD,UniversityPaderborn(Paderborn, Germany)
Cyril Kendall, PhD,UniversityofToronto(Toronto, Canada)
Denis Lairon, PhD,INSERM-INRA-UniversitédelaMediterranée(Marseille, France)
Giancarlo Logroscino, MD,UniversityofBari(Bari, Italy)
Vanderli Marchiori,ClinicalNutritionist(Sao Paulo, Brazil)
Kathy McManus, MS, RD,BrighamandWomen'sHospital,ateachingaffiliateofHarvardMedicalSchool(Boston, USA)
Pietro Antonio Migliaccio, MD,SocietàItalianadiScienzadell’Alimentazione(Rome, Italy)
Gulden Pekcan, PhD,HacettepeUniversity(Ankara, Turkey)
Gabriele Riccardi, MD,UniversityofNapoliFedericoII(Naples, Italy)
Jaime Rozowski, PhD,CatholicUniversityofChile(Santiago, Chile)
Maria Teresa Strumendo Migliaccio, MD,SocietàItalianadiScienzadell’Alimentazione (Rome, Italy)
Emilce Ulate, MSc,UniversityofCostaRica(San Jose, Costa Rica)
Nidia Solbeyh Vargas, Nutrionist and Dietitian(Caracas, Venezuela)
Fatih Yildiz, PhD,MiddleEastTechnicalUniversity(Ankara, Turkey)
The International Pasta OrganizationTheInternationalPastaOrganization(IPO)wasfoundedinBarcelonaonWorldPastaDay2005(October25,2005)andwasformallyorganizedinRomeonWorldPastaDay2006(October25,2006).
MissionTheIPOisanonprofitassociationdedicatedto:1. Educatingconsumers,healthprofessionals,journalists,governmentofficials
andothersaboutpasta(health,tasteandconvenience).
2. Increasingconsumptionoftraditionalpastaaroundtheworld.
Activities1. Organizesresearch,promotionalandeducationalprograms(suchas
WorldPastaDay)aboutpasta.
2. Collectsanddistributesinformationaboutpasta(nutritional,statisticalandotherinformation)indifferentcountries.
3. OrganizesaScientificAdvisoryBoard(apanelofexpertsinnutrition,health-careandphysicalactivity)whoeducateconsumersandothersthroughthemedia,conferences,research,publications,workshops,andotherrelatedactivities.
Scientific Advisory Board
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Whether served
simply or grandly,
pasta is wonderful!
What is Pasta?• abasicstaplefoodusedincookingaroundtheworld.
• afoodmadefromdurumwheatsemolinaorfromtheflourofcertainothergrainsmixedwithwaterand/oreggs,whichisthenkneadedandformedintovariousshapes;itisdriedandcookedpriortoeating.
• adeliciousfamilymealfavorite;thesignaturedishofmanyoftheworld’smostfamouschefs;acomfortmealintimesofstress;anexcitingmealintimesofcelebration;andabondingmealwhenfriendsgathertogetheraroundthetable,athomeoratinrestaurants.
• acomponentoftraditionalhealthymeals,especiallyinMediterraneanandLatinAmericanregions.
What is a Pasta Meal?• pastawithotherfoodsthatserveaspartnersontheplateorinabowl.
• recognizedbyphysiciansandnutritionscientistsashealthy,because:
1. Itscenterpiece—pasta—isaslowly-digestedcarbohydrate;
2. Itistraditionallydressedwitholiveoil,ahealthydietaryfat;
3. Itisoftenmixedwithotherhealthyfoods,suchastomatosauce,cheese,vegetables,beans,andseafoodorleanmeat.
INTRODUCTIONThisbrochureisanoverviewofpasta’spopularityinmostcornersoftheworld.Pastatodayisatrulyinternationaldish,whichisgoodnewsforpeopleeatingforhealth,taste,andconvenience.
Infact,pastawasfoundtobetheworld’sfavoritefoodinanApril2011poll,conductedbyOxfam,of16,000peoplein17countries.Whatpeoplereallymeanwhentheysaypasta,is“Iwantpastawithsomesauce,”or,“Iwantpastawithchickenandvegetables.”Suddenly,“pasta”istransformedintoanartisticcreation,andtheartistcanbearestaurantchefpreparinganelegantdish,orahomecookpreparingafamilydinner.Wonderful,versatilepastacanbeservedinavarietyofdishesfromeverydaytogourmet.
Thefirsthalfofthisbrochuresummarizestheconsistentaccumulationofscientificevidenceforthehealthfulnessofpastaandthepastameal.Theserecentfindingssupportthatpastaitselfisahealthfulandnutritiousfood,andalsothatwhenpairedwithits“partners”—oliveoil,vegetables,beans,cheese,fish,ormeat—pastacanbemadeintoadeliciousandbalancedmeal.Thesecondhalfofthebrochureexplainshowtoprepareandenjoypastamealsfromaroundtheworld.
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2. Pasta is a key component of many of the world’s traditional healthy eating patterns, such as the scientifically proven Mediterranean Diet. Traditional dietary patterns confer greater health benefits than current Western dietary patterns.
Traditionaldietpatterns,liketheMediterraneanDiet,haveproventooffergreaterhealthbenefitsthancurrentWesterndiets.Scientificresearchshowsthatthesedietpatternsmaylowertheincidencesofmajorchronicdiseasessuchasdiabetes,heartdisease,sometypesofcancerandobesity.Thesepatternsarecharacterizedbyeatingmostlyavarietyofplantfoods(fruits,vegetables,breads,pasta,wholegrains,potatoes,beans,nuts,andseeds),oliveandotherplantoilsastheprincipalsourceoffat,seafoodatleasttwiceaweek,dairyproducts(mostlycheeseandyogurt),poultryandeggsinreasonableportionsizesdailyorseveraltimesperweek,redmeatandsweetsconsumedlessoften,andwinewithmeals(uptooneglassforwomen,twoformen).Pastaandpastameals—onaplateorinabowl—areincludedintraditionaldietsaroundtheworld.
3. Many clinical trials confirm that excess calories, and not carbohy-drates, are responsible for obesity. Diets successful in promoting weight loss can emphasize a range of healthy carbohydrates, protein, and fat. These three macronutrients, in balance, are essential for designing a healthy, individualized diet anyone can follow for their whole life. Moreover, very low-carb diets may not be safe, especially in the long term.
Carbohydratesarenota“publicenemy”towaistlines.Modernconsumersdonothavetothrowpasta,breads,andlife-longfavoritemealsoverboardinordertofeelthey’reeatingwell.Thetruthisthat“good”carbohydratesareextremelyhealth-promoting,andeatingtoomuchfood(toomanycalories)withlittlephysicalactivityisthereasonpeoplegainweight.Eliminatingoneofthebody’sthreevitalmacronutrients—proteins,carbohydratesorfats—inordertoloseweightisliketakingacar’sengineouttohelpitrunbetter.Carbohydratesareessentialforbrainfunction,totalbodyenergyand,yes,effectiveweightmanagement.Feelfreetopickupaforkandreclaimhealthandoptimalweightoverapastameal!
HEALTHY PASTA MEAL SCIENTIFIC CONSENSUS STATEMENT
PastamadeheadlinesaroundtheworldinlateOctober2010whennutritionscientistsfromfourcontinentsmetinRiodeJaneirotodiscusspastaandhealth.Theirconclusions?Pastaisahealthycarbohydratefood,andisakeyingredientofhealthytraditionaldietsaroundtheworld,includingtheMediterraneanandLatinAmericanDiets.
TolearnWHYpastaishealthy,takealookattheconclusionsoftheHealthyPastaMealScientificConsensusStatement,agreeduponbytheprestigiousinternationalscientistswhentheymetinRio,andalsoatthesummaryofaselectionofscientificstudiessupportingthesepoints.
Points of the Scientific Consensus Statement1. Scientific research increasingly supports the importance of total diet,
rather than individual foods and nutrients.
Althoughanumberofparticularfoodsarecalled“superfoods,”carryingspecificnutrientstothebody,overallhealthandwellnesstrulyreflectsover-arching,everydayeatingpatterns.Thesepatternsstartwithestablishingadietabundantinfresh,healthfulfoodsthatsimplycrowdoutthelesshealthyfoods.Thisbig-pictureapproachtodiethasbeenfoundtobethemostsus-tainable,enjoyableandimportantpathtowellbeing.
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7. Pasta meals are enjoyed in cultural traditions worldwide, as they are versatile and easily adaptable to national/regional seasonal ingredients.
Whetherit’sspaghettiwithtomatoesandbasilinItaly,soupwithpastainMexicoandSouthAmerica,orwholegrainpennewithzucchiniinCanadaortheU.S.,pastaisuniversal.Itisthecanvasofdishes,readytotakeontheportraitofanyregioninspices,herbsandotherregionalfoods.Conveniently,itwillalsobeahomeforwhateverisinthefridge:alittlebitofgarlic,oilandanyvegetablesandherbswillmakeforagourmetmealathome!
8. Doctors, nutritionists, and other health professionals should recom-mend varied and balanced pasta meals for good health.
“Eatmorepasta”isonedietaryrecommendationthatwillmakeanyhealthprofessionalapatient’shero.Manypeopleknowthattheyshouldbereach-ingformorevegetables,beansandleanerproteins.Manyhavealsohadcountlessplatesofspaghettiandtomatoesortomatosauce.Whatmostpeoplemaynotknowistheversatilityofpastaandhowitcanbeusedtousherinotherfoodrecommendations.ItmaybehardtogofromhotdogstoBrusselssprouts,butit’sallintheaccompanimentandflavoring.Abowlofsteamedcarrotsandbroccolilooksalotmoreappealingandsatisfyingonabedofpastathanonitsown,anditcouldpossiblygoalongwaytowardsavingorlengtheningalife.
“Eat more pasta” is one dietary recommendation that will make any health professional a patient’s hero.
4. At a time when obesity and diabetes are rising around the world, pasta meals and other low-glycemic foods may help control blood sugar and weight especially in overweight people. Glycemic index is one of many factors that impact the healthfulness of foods.
Pastaislowontheglycemicindex—agoodthing—whichmeansthatthebodydigestsitmoreslowlythanmostothercarbohydrates.Pastadoesnotcausesugarinthebloodtorisequicklyandthereforefortifiesthebodywithasustained,balancedsupplyofenergy,keepingusfullandfit.Theglycemicindexofthepastamealisevenlower,becauseweeatpastawithotherhealthyfoods.
5. Pasta is an affordable healthy choice available in almost all societies. Promoting the affordability and accessibility of pasta meals can help overcome the misperception that healthy foods are too expensive.
Pastamaybethemostconvenient,delicioushealthfoodoutthere.Itcanbefoundatalmostanygrocerystore,inanarrayofstylesandbrands.Kidsloveitandcanshareitwiththeirgrandparents.Itcanbeservedcoldatasummerpicnicordressedatdinnerparties.It’sgoodforadventurouspalatesandsimpletastes.Itisnotexpensiveandit’squicktoprepare;it’saregularonrestaurantmenusandgroceryshelves;and,apastamealactuallyworkstwo-foldbybeingafantasticvehicleforotherhealthyfoods.
6. Healthy pasta meals are a delicious way to eat more vegetables, legumes, and other healthy foods often under-consumed.
Pastamealsareveryefficient“deliverysystems”forotherhealthyfoods.Pastaisnoteatenbyitself,butjoinedwith“partnersontheplate”suchasvegetables,oliveoil,tomatoes,herbs,legumes,andleancutsofpoultryandmeat,fishandshellfish.Bycombiningthesemultiplehealthyingredients,itbecomesapastameal,slow-ingdigestionandabsorptionofsugarinthebloodwhileprovidingessentialnutrientssuchasfiber,protein,vitaminsandminerals.
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▲ Perceptions vs. Reality in Affordability of Healthy FoodsInVictoria,Australia,scientistsatDeakinUniversitywantedtoknowiffinan-cialmeansandfoodcostssignificantlyimpactedwomen’sfruit,vegetable,andfoodconsumption.Aftersurveying1,850womenfrom45neighborhoods,theresearchersconcludedthatthequalityofpeoples’dietislinkedmoretotheperceptionthat“goodfoodmustcostmore,”ratherthantheirfinancialstatus.Thestudysuggeststhatsocioeconomicdifferencesindietarealmostcompletelyexplainedbyperceptionsoffoodavailability,accessibility,andaffordability,notactualcostimpediments.Journal of Epidemiology & Community Health, March 2008; 62(3):191-7.
▲ Med Diet Reduces Risk of Metabolic SyndromeMetabolicSyndromeisconsideredtobepresentifsomeonehasthreeormoreofthefollowing:highbloodpressure,highbloodsugar,largewaistcircum-ference,lowHDL(“good”)cholesterol,andhightriglycerides.ToassesstheMediterraneanDiet’seffectonmetabolicsyndrome,scientistsinGreeceandItalyconductedananalysisof50MedDietstudiesinvolvingmorethanhalfamillionpeople.TheresearchersfoundthattheMedDietimprovedallfiveriskfactors,andoverallreducedtheriskofMetabolicSyndrome.Theyconcludedthatthisdietarypatterncanbeeasilyadoptedbyallpopulationgroupsandvariouscultures,andcost-effectivelypreventMetabolicSyndromeanditsrelatedailments.Journal of the American College of Cardiology, 15 March 2011; 57:1299-1313.
Evidence of Pasta’s Health BenefitsThere is a consistent and mounting accumulation of nutrition science evidence for the healthfulness of pasta and the pasta meal. The following pages include summaries of recent scientific studies. These recent findings make clear that not only is the pasta itself a health-promoting and nutritious food, but that when it is paired with its “partners” on the plate or in a bowl— olive oil, vegetables, beans, fish or meat—pasta quite dramatically emerges as a nutritionist’s dream.▲ Med-Style Diets Promote Heart HealthPastaisastapleoftheMediterraneanDiet.Inaone-yearstudy,researchersatPontificiaCatholicUniversityinSantiago,Chile“Mediterraneanized”thedietinaworkplacecafeteria.145workersstartedthestudy,and96completedeverystepoftheplan.Astheworkers’dietsmorecloselyapproachedaMed-stylediet(asmeasuredbyapeer-reviewedscientificstudy),waistcircumference,HDL(“good”)cholesterol,bloodpressure,andotherhealthmarkersimprovedsignificantly.Public Health Nutrition, September 2009; 12(9A):1635-43.
▲ Pasta Among Foods Associated with Healthy ArteriesAgrowingmovementaimstoassociateentireeatingpatterns—ratherthannu-trientsorevenindividualfoods—withbetterhealth.AttheUniversityofSouthCarolina,researcherssoughttoidentifyfoodpatternsthatincreaseordecreasecoronaryarterydisease.Theirresearchshowedgreaterriskinthosewhoateapatternofhigherintakesoflesshealthfulfoodsandlowerintakesofmorehealthfulfoods(rice,pasta,andpoultry).British Journal of Nutrition, May 2010; 103(10): 1471-9.
▲ Low Carb Diets May Be HarmfulUniversityofColoradoresearchersrandomlyassigned32healthyobeseadultstoeitherahighfat(lowcarb)orahighcarb(lowfat)dietforsixweeks.Theyfoundthatweightlosswassimilarbetweenbothdiets,butthehighfat(lowcarb)dietincreasedLDL(“bad”)cholesterol.American Journal of Clinical Nutrition, March 2010; 91(3):578-85.
WHY PASTA IS HEALTHY
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Pasta Fits Into a Weight Loss and Management Program There is also consistent nutrition science evidence for the role pasta can play in weight loss and management programs. These findings make clear that pasta, by itself or as part of the Mediterranean diet, can contribute to an effective weight loss and management plan. Nutrition scientists also report that high-glycemic index foods tend to elicit greater hunger than do lower-glycemic index foods, such as pasta. ▲ Higher Carbohydrates Can Help Weight LossScientistsattheHarvardSchoolofPublicHealthandPenningtonBiomedicalResearchCenterrandomlyassigned811overweightadultstooneoffourreduced-caloriedietsvaryingincarbohydratebalance.Carbohydratelevelsinthefourdietswere65%,55%,45%,or35%,butallconsistedofsimilarfoodsandmetguidelinesforcardiovascularhealth.Afterfollowingthegroupfortwoyears,theresearchersdeterminedthatweightlosswassimilarat65%or35%carbohydrateandthatallfourdietsimprovedthebody’sdefensivefunctioningagainstdiseaseslikeheartdiseaseanddiabetes.New England Journal of Medicine, 26 February 2009; 360(9):859-73.
▲ Med Diet, Weight Gain, and AgingSomeofusmaynoticeafewextrapoundsappearonthescaleaswegetolder.Isthisjusttherealityofgettingolder?Anewstudy,whichfollowed10,376Spanishmenandwomenforabout6years,hasfoundthatfollowingtheMediterraneanDieteatingpatternmayslowdowntheweightgainnormallyobservedwithage.Infact,peoplewiththelowestMedDietscoregainedthemostweighteachyear.American Journal of Clinical Nutrition. December 2010; 92(6): 1484-93 [Epub Oct 20, 2010]
▲ Lower Carb Diets Linked To ObesityACanadianCommunityHealthSurveyof4,451Canadianadultsconcludedthatconsumingalow-carbohydratediet(adietwithlessthan47%carbs)isassoci-atedwithagreaterlikelihoodofbeingoverweightorobese,amonghealthy,free-livingadults.Thelowestriskofexcessweightwasforthoseconsuming290to310gramsofcarbohydratesperday.Journal of the American Dietetic Association, July 2009; 109(7): 1165-72.
▲ Brain MRIs show Less Disease with Med DietFoodforthought:ScientistsattheTaubInstituteforResearchinAlzheimer’sDiseaseandtheAgingBraincollectedMRIdataonthebrainsof707elderlyNewYorkers.Theythenstudiedthedietsofthesepeopleover5.8yearsanddividedtheparticipantsintothreegroupsaccordingtoMediterraneanDietad-herence.Theyfoundthatparticipantsinthetop-adherencegrouphad36%lessevidenceofbraindysfunction(duetobloodvesseldisease)andthatthoseinthemiddlegrouphad22%reducedodds,concludingthathigheradherencetotheMediterraneanDietmaykeepourbrainshealthierasweage.Annals of Neurology, February 2011; 69(2): 257-68
▲ Med Diet—and Pasta—Recommended for KidsStartearly:ScientistsattheHospitalVirgendelCamino,inPamplona,Spaincomparedthedietofhighschoolstudentstotheproven-healthyMediterraneanDietanddeterminedtheirscoresonthe“KidMed”index.Theyfoundthatdietqualitydecreasesprogressivelywithage,andrecommendedthatstudentsshould“increaseconsumptionoffruit,vegetables,nuts,pastaandrice,yogurtandcheese,pulsesandfish.”Anales del Sistema Sanitario de Navarra, aJan-Apr 2010; 33(1):35-42.
Start early:…“increase consumption of fruit, vegetables, nuts, pasta and rice, yogurt and cheese, pulses and fish.”
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Pasta And Whole Grains: A Delicious, Healthy RelationshipForextrahealthbenefits,tryawholegrainpastavarietyfordinner.Wholegrainsprovideahealthymixofnutrientsproventobebeneficialinthefightagainstheartdisease,strokes,type2diabetes,evenobesity.Pastaisadeliciousandfamily-friendlywaytoaddmorewholegrainstoanydiet.
Thereareawiderangeofwholegrainpastaoptions,fromgluten-freeto100%wholewheat.Somemanufacturershaveevencreatedpastasthatblendtradi-tionalrefinedsemolinawithwholegrainingredients.Thetasteofthesewholegrainpastasrangesfromnuttyandrichtosmoothandmild,offeringoptionstoeventhemostdiscerningpalate.Aswithregularpastas,itisalwaysagoodideatopreparewhole-grainpastasaccordingtopackagedirections.However,wholegrainvarietiestendtodryoutabitfasteronceremovedfromboilingwater,sotrytoaddsaucesorcoatingsasquicklyaspossible.
Pasta is a delicious and family-friendly way to add more whole grains to any diet.
▲ Why the Mediterranean Diet is Effective for Weight LossFocusingonburningenoughcaloriesalonerarelyresultsinlastingweightloss,unlessmeaningfullifestyleandbehavioralchangesarealsoadded.AteamattheUniversityofMurciainSpainhasfoundthat,althoughmanytypesofdietsresultinweightloss,theMediterraneanDietisespeciallyeffectivebecauseitissuitedtothesocialanddailylifeofpatientsandcaneasilybefollowedinthelongterm.Therefore,counselingprogramsbuiltaroundtheMedDietareverylikelytosucceed.Nutrición Hospitalaria, 2010; 25:9-17.
▲ Low Glycemic Foods Help Reduce Risk of Chronic DiseaseScientistsattheUniversityofTorontoreviewedevidencerelatedtoglycemicindexandhealth.Theyconcludedthatfoodslowontheglycemicindex(GI)areassociatedwithhigherlevelsofHDL(“good”)cholesterol,andthattheymaydecreasetheriskofdevelopingdiabetesandcardiovasculardisease.Somestud-ieshavealsofoundalinkbetweenhigh-glycemicfoodsandcertaincancers.Journal of the American College of Nutrition, August 2009: 28 Suppl:439S-445S.
▲ Benefits of Low-Glycemic Diets over Higher Protein DietsAlthoughallreduced-caloriedietscanachieveweightloss,thechallengeistodosowithoutincreasingtheriskofchronicdisease,andwithoutregainingtheweightafterthedietconcludes.AteamofresearchersattheUniversityofSydneyreviewedandcomparedevidencefortwotypesofdiets:onelowinoverallcarbsandhighinprotein,andonehighinlow-glycemic-indexcarbohy-drates.Theyconcludedthatbothtypesofdietresultinweightloss,butthattheevidencesuggestedthatlow-carbdietshavethepotentialforincreasedriskofdisease.Asia Pacific Journal of Clinical Nutrition, 2008;17 Suppl 1:16-9. Nutrition Reviews, April 2008; 66(4):171-82
▲ Low GI and Low GL Diets Protect Against Chronic DiseaseLooktotheIndex:AteamattheUniversityofSydneyfoundthatlowGIand/orlowGLdietsalonereducetheriskofcertainchronicdiseases.Indiabetesandheartdisease,theprotectioniscomparablewiththatseenforwholegrainandhighfiberintakes.Thefindingssupportthegeneraltheorythathighglycemicfoodshaveadirectlinktothedevelopmentofcertainchronicdiseases.American Journal of Clinical Nutrition, 2008; 87:627-37
h
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Boilthewaterandcookthepastauntilal dente,drainandsetaside.
Inasaucepan,heattheoilandaddtheonion,lemonjuice,lemonzest,nutmegandpepper.Mixwellandpouroverthespaghetti.
Addthebasil,mixwellandsprinklewithcheese.
Serveimmediately.
Makes4servings
Spaghetti with Lemon
400 grams (1 pound) spaghetti3 tablespoons extra virgin
olive oil1 onion, grated120 milliliters (4 ounces)
lemon juice2 tablespoons of lemon zest1 pinch nutmeg and pepper1 teaspoon basil2 tablespoons “Minas” cheese
or Queso Fresco (fresh cheese)
Brazil
Cleanorpeelthepeppers,tomatoes,andcarrotandcutthemintosmallpieces.Heattheoliveoilinthepanoverlowheatandsautéthepinenutsgentlyuntillightbrown.Thenaddthepiecesofcarrot,peppersandproscuitto,turnheattomediumandsimmeruntilallbeginstobrown.Addthetomatoesandsimmeruntiltomatoesbegintobreakdown.Seasonthemixwithpepper,saltandpaprikapowder.
Inthemeantime,cookthepastaperthepackageinstructions.Tossthepastaandsauceandsprinklewiththegratedcheese.
Makes2-3servings
Capellini with Peppers, Tomatoes, and Prosciutto
250 grams (1∕2 pound) capellini150 grams (2∕3 cup) diced
prosciutto 1 red pepper 1 green pepper1 carrot 30 grams (2 tablespoons)
pine nuts3 peeled and chopped
tomatoes150 grams (2∕3 cup) grated
cheesePinch of paprika powderPepper and salt to taste 2 tablespoons olive oil
Belgium
Pasta on the PlateAschefFelipeRojas-LombardiwroteinThe Art of South American Cooking,“oneofthemostsatisfyingfoodsintheworldispasta.”Happily,pastaisauniversalfood,complimentarytomanyotherfoods,andadaptabletomanycuisinesaroundtheworld.
Thefollowingrecipesarenationalorregionalexpressionsofthehealthypastameal,creatingaperfectlybalancedlunchordinnerinasingleplateorbowl.Takeavirtualtouraroundtheworldfromyourkitchen.YoumayfindyouagreewithSophiaLoren:“Everything you see I owe to spaghetti.”
Tips on Cooking PastaPastatastesitsverybestwheneatenrightafterit’scooked.Thegoldenruleistocookpastaal dente—neithertoorawnortoocooked.Totastepastaatitsfinest,justfollowthesesimpleguide-linesandcookingtimes:Pouragenerousamountofwater(1liter/1quartper100grams/1∕3 poundofpasta)intothepot,andplacepotonhighheat.Addsalt(10grams/2teaspoonsperliter/quartofwater).Whenthewaterbeginstoboil,addthepastatothepot.Letthewaterreturntoaboil,stir-ringthepastafromtimetotime,cookingitforthe“boilingtime”displayedonthepastalabel.Useacolandertodrainthepasta.Addyourfavoritesauce,mixwellandservehot.
Cookthepastatodesireddoneness.Drain,rinseincoldwater,andsetaside.
Sauteolives,peppers,andgarlicinalittlewaterovermediumheatuntilpeppersaresoft.
Inasmallbowl,mixcayenne,paprika(use2to3dashes),andsaltwiththeflour.Addoiltovegetables.Sprinkleflourmixtureovertheoliveandpeppersandstir.Continuecookingoverlowheatforafewseconds.
Addthepastaandtossuntilallnoodlesarecoatedandolivesarespreadthroughout.TosstheParmesancheeseintopastaatthelastminuteandserveimmediately.
Argentinian Olive Pasta
250 grams (1∕2 pound) thin pasta(capellini)
115 grams (1∕2 cup) green olives, quartered
75 grams (1∕3 cup) red bell pepper, diced
75 grams (1∕3 cup) green bell pepper, diced
2 cloves garlic, minced1 dash cayenne paprika1∕4 teaspoon salt11∕2 tablespoons flour4 tablespoons extra-virgin olive oil75 grams (1∕3 cup) Parmesan
cheese, freshly grated
Argentina
PASTA RECIPES FROM AROUND THE WORLD
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Vegetable Soup with Pasta
200 grams (1∕2 pound) small sized pasta
2 liters (8 cups) broth (chicken, beef, or vegetable)
2 stalks celery, chopped 2 carrots, chopped 230 grams (1 cup) green peas 1 bunch cilantro, chopped
Heatthebrothinamediumpot.Addthechoppedvegetablesandpeas,andletthevegetablessimmeruntiltheyarealmostcooked.
Addthepastaandcookaccordingtopackageinstructions.Addsaltandpeppertotaste,stirringoccasionally.
Topwithchoppedcilantroandserve.
Makes6–8servings
Colombia
Toastthealmondsintheovenonabakingtrayfor1to2minutes.Setasidetocool.
Boilsaltedwaterinalargestockpotandadd1tablespoonofoliveoil.Addtherotiniandcookal dente.Drainthewaterandrinsetherotiniwithcoldwater.Drainagainandletitcool.
Slicethetomatoesandcheese.Peelandslicetheavocado,addingdropsoflemonjuicetoavoidoxidation(turningblack).
Tomakethedressing,whisktheoil,vinegar,andmustard.Seasonwithsalt.
Alternateslicesoftomato,cheese,andavocadoaroundtheoutsideofaplatter.
Drizzlehalfofthedressingoverthepastaandaddthechoppedbasil.Seasonwithsaltandpepper.
Arrangethepastainthecenteroftheplatteranddrizzleontherestofthedressing.Sprinklewiththetoastedalmonds,decoratewithbasilleavesandserveimmediately.
Makes4servings
Tri-color Rotini Salad with Avocado, Tomato, and Mozzarella
250 grams (1∕2 pound) tri-color rotini
2 tablespoons small almonds1 tablespoon olive oil6 tomatoes, ripe but firm225 grams (1∕2 pound)
Mozzarella cheese1 large avocado2 tablespoons freshly
squeezed lemon juice3 tablespoons fresh basil,
choppedBasil leaves for decorationSalt and black pepper
DRESSING6 tablespoons extra-virgin olive oil2 tablespoons white wine vinegar1 teaspoon Dijon mustardPinch of salt
Costa Rica
Whole Wheat Rotini with Tomatoes and Zucchini
375 grams (3∕4 pound) whole wheat rotini
1 garlic clove, chopped 1 medium zucchini, diced1 onion, chopped 4 tablespoons olive oil 12 cherry tomatoes,
cut in half Salt and pepper Grated Parmesan cheese
to taste
Spaghetti with Avocado and Nut Sauce
200 grams (1∕2 pound) spaghetti1 large avocado 50 grams (1∕4 cup) nuts,
peeled and chopped 1 garlic clove 1 tablespoon olive oil Salt and pepper
Canada
Cooktherotiniaccordingtopackageinstructions.
Meanwhile,sautétheonion,garlic,andzucchiniinoliveoilovermedium-lowheatuntiltender.Addthetomatoesandparsleyorbasilandheatthrough.
TossthecookedrotiniwiththevegetablemixtureandservetoppedwithgratedParmesancheese.
Makes4–6servings
Peelandspoonout theavocado.Cut theavocadofleshintocubes.
Inablenderorfoodprocessor,pureetheavocado,nuts,oliveoil,saltandpepper(totaste)untilitformsasmoothcreamymixture.
Inthemeantime,cookthepastaaccordingtopack-ageinstructions.Besurethepastaiscookedal dente.
Oncedrained,mixthepastawiththeavocadomix-tureandserve.
Makes4servings
Chile
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Dipthetomatoesintoboilingwaterforabouttensecondsandplaceinabowloficewaterfor1minute.Removefromtheicewater,anddry.Peelthem,removetheseedsandcuttheminslices.Inasaucepan,brownthemincedonionintheoliveoil,thenaddthetomatoes.Seasonwithsaltandpepper.Cookforabouttenminutes.
Cookthepastaaccordingtothepackageinstructionsinplentyofsaltedwater,drainandaddittothesauce.GarnishwithbasilleavesandsprinklewiththegratedParmigianoReggianocheesebeforeserving.
Makes4servings
Spaghetti with Tomatoes and Basil
650 grams (11∕2 pounds) spaghetti
450 grams (1 pound) tomatoes (preferably San Marzano)
2 1∕2 tablespoons extra-virgin olive oil
2 tablespoons minced white onion,
10 basil leaves4 tablespoons Parmigiano
ReggianoSalt and pepper to taste
Italy
Pasta Salad with Hot Sauce
500 grams (1 pound) vegetable fusilli
5 tablespoons olive oil2–3 tablespoons finely
minced parsley leaves1 can tuna5–6 baby ears of corn,
cut into rings10 small pickled cucumbers,
chopped1 fresh chili pepper2–3 teaspoons lemon juiceSalt and pepper to taste
Boilthefusilliinsaltedwaterwith1tablespoonoliveoiladded.Drain,rinse,anddrainagain.
Mixthepickledcucumbersandbabycornringswiththemincedparsley.Addthetunaandthedesiredamountofchilipepper.
Tosstheingredientswiththecookedfusilli,addsalt,lemonjuice,andoliveoil.
Makes4servings
Iran
Germany
German Style Spätzle
1 onion, chopped4 tablespoons olive or canola oil1 leek, cleaned and cut into
small pieces250 grams (1∕2 pound) carrots,
diced250 grams (1∕2 pound) mushrooms1/8 liter (1∕2 cup) broth or stock1/4 liter (1 cup) cream250 grams (1∕2 pound) Spätzle600 grams (11∕2 pounds) ground
beef, chicken, or turkey1 clove garlic1 bunch parsley2 eggs3 tablespoon bread crumbsSalt and Pepper
Salad with Farfalle, Vegetables and Goat Cheese
450 grams (1 pound) farfalle 340 grams (3∕4 pound) red
and yellow peppers225 grams (1∕2 pound) zucchini 3–4 fresh thyme springs 1∕2 bunch fresh basil57 grams (1∕4 cup) goat cheese115 grams (1∕2 cup) pitted
green olives 6 tablespoons extra virgin
olive oilSalt and pepper
Cookthefarfalleuntilal dente.Meanwhile,trimanddicethezucchini,thensautéwith2tablespoonsoftheoliveoilforseveralminutes,seasoningwithsaltandpepper.Setaside.
Cubethegoatcheeseandsetaside.Washandchoptheherbsandsetaside.Washthepeppers,cutintwoanddiscardseedsandwhitefilaments.Grillthepeppers,cutthemintocubesandsetaside.
Whenthepastaiscooked,rinseincoolwateranddrain.Putthepastainasaladbowl,tossingwith2tablespoonsofoliveoil.Addthezucchini,peppers,aromaticherbs,goatcheese,olivesandtheremainingoil.Mixandserve.
Makes4servings
France
Cooktheonionin1tablespoonoftheoilinalargepotuntilitissoft.Turnoffheatandsetaside.Meanwhile,blanchtheleeksandcarrotsinsaltedwaterfor3and4minutes,respectively,andthenrinseincoldwateranddry.Washandcutthemushroomsinhalf.
Removehalfofthecookedoniontoabowl,andreturnpantomediumheat.Addthemushroomsandbraisefor5minutes.Addthebrothtothepan,scrap-ingupthebrownedbitsonbottom.Addthecreamandcookcovered,onlow,for15minutes.
Cookthespätzleaccordinglytothepackageinstructions.
Mixthemeat,reservedonion,eggs,andbreadcrumbs,saltandpepperandshapeinto16equalsizedballs.Fryintheremaining3tablespoonofoilatme-diumheatfor10minutes.Addthesaltandpeppertothevegetablecreamsauce,thenmixwithmeatballs.Serveladledovercookedspätzle.
Makes4servings
20 21
Linguine with Cocoa Powder
500 grams (1 pound) egg linguine
250 grams (8 ounces) cottage cheese
75 grams (1∕3 cup) butter50 grams (1∕4 cup) grated
Parmesan cheese or Gruyère cheese
1 spoonful sweet cocoa powder
Salt, pepper and cinnamon to taste
Cookthepastainalargepotofboilingsaltedwater.
Meanwhile,mixthecottagecheesewiththegratedParmesancheeseandkeepitwarminadoubleboiler.
Oncethepastaiscookedaldente,drainquickly,placeonalargeservingdishandaddsomebutter.Placethecottagecheeseontopofthepasta,sprinklewiththecocoapowderandapinchofcinnamonandpepper.
Makes4servings
Spain
Pasta with Eggplant and Zucchini
500 grams (1 pound) small cut pasta
2 tablespoons olive oil1 clove of garlic1 fresh green onion1 small eggplant, cubed2 zucchini, cubed3 tablespoons vinegar200 grams (8 ounces) chard
or spinach60 grams (2 ounces) feta cheese1∕2 bunch fresh dill, choppedBlack pepper and salt
Turkey
Puttheoilinahotpan.Addtheonionandgarlicandsauteforfourminutes.
Addthecubedeggplantandzucchini,vinegar,saltandpepper.Cookfor15minutes.
Boilthepastawithsaltinplentyofwateranddrain.
Boilthechardorspinachleavesfor2-3minutes,drainandthencutintolongstrips.
Mixgreenswithcookedvegetables,andaddthedill.
Putthepastaonaservingdish.Addthemixedvegetables.Topwithfetacheeseandserve.
Makes4servings
Boilthecodfor10minutesandpullapartintopieces.Putthecodpiecesintoabowlandmixthemwiththemeltedbutter.Kneadthemixtureandaddthecookedpasta,littlebylittle.
Addtheparsleyandonion.Kneadeverythingonemoretime,seasonwithpepper,andalittlesaltifneeded.Withthismixture,formsmallballsthenflattenthem.
Coatthemwiththebreadcrumbs,andthensautétheminveryhotoliveoiluntilbrowned.Whenfinishedcooking,laythemonpapertowelstoabsorbtheexcessoil.
Makes4servings
Fritos de Massa e Bacalhau (Fried Cod and Pasta)
225 grams (1∕2 pound) pasta, cooked al dente
225 grams (1∕2 pound) codPinch salt and pepper1 tablespoon diced parsley1 diced onion7 tablespoons butter, melted Bread crumbs1 tablespoon olive oil, to sauté
Portugal
Pureethetomatoes,garlicandonionintheblenderuntilfairlysmooth.Heattheoliveoilinalarge,deepskilletoverlowheatandaddthedryfideos.Stirthefideosuntiltheyturnuniformlybrown,thenremovewithaslottedspoonandsetaside.Addthetomatomixturetotheskilletwithadditionaloliveoilifneces-sary,andsimmerovermediumheatforseveralmin-utes.Add¾ofthechickenstockandbringtoaboil.Addthefideostothetomato-stockmixture,andthenbringheatbacktolow.Addthesaltandparsley.
Thedishisdonewhenthefideosarecookedandthereisnomorewaterinthepan(youmayneedtoaddtheother¼ofstock).Stirinthequesoandgarnishwithavocadoslices,ifdesired.
Makes6servings
Sopa Seca de Fideos (Soup with Pasta)
900 grams (2 pounds) dry fideos (thin pasta)
6 medium tomatoes, blanched and peeled
2-3 tablespoons olive oil1∕2 white onion, chopped2-3 cloves garlic, peeled1∕2 liter (2 cups) chicken stock Parsley, finely choppedGrated aged cheese to tasteSalt to tasteAvocado slices (optional)
Mexico
22 23
Spaghetti with Tomatoes and Tuna
500 grams (1pound) spaghetti4 ripe tomatoes,
skinned and diced2 tablespoons olive oil1 can tuna fish1 onion, chopped1 clove garlic, choppedSalt and pepper to tasteHot pepper flakes or
hot sauce (optional)
Venezuela
Sautétheonionandgarlicinoliveoiluntilthegarlicisgolden.Addthetunainbitsandthenthetomatoes,alsoinsmallamounts.Cookfor10minutestowarmup.Addthesaltandpepper.
Cookthespaghettial dente.Servewiththesauce,addinghotpepperflakesorhotsauceifdesired.
Makes5servings.
“Life is a combination of magic and pasta.” Federico Fellini
Cookthepastaaccordingtothepackageinstructions.Drainandrinseundercoldwater.
Placethepastainalargemixingbowl.Addalltheremainingingredients;tosswell.Serveatroomtem-peratureorrefrigeratefor2to3hoursandserve.
Makes6servings.
*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.
Primavera Pasta Salad
225 grams (1∕2 pound) penne (or your favorite pasta shape)*
1 small red bell pepper, cut into strips
1 small green bell pepper, cut into strips
1 (6 oz.) can black olives, pitted and drained
1 (8 oz.) jar marinated artichoke hearts, undrained
230 grams (1 cup) broccoli florets, blanched
3 cloves garlic, minced1 teaspoon oregano50 grams (1∕4 cup) balsamic vinegar100 grams (1∕2 cup) shredded
Parmesan or Asiago cheese
United States
Pasta with Parmigiano Reggiano
450 grams (1 pound) linguine or tagliatelle
230 grams (1 cup) of grated, fresh Parmesan cheese
3–4 tablespoons butter or extra-virgin olive oil
Nutmeg, to tasteSalt and pepper to taste
Uruguay
Addthepastatosaltedboilingwaterandcookuntilal dente.Drainbutreserveonecupofthepastawater.
Returntheemptypastapottothestoveandaddbut-ter.Whenthebutterismelted,addhalfofthepastawaterandletitreduceforacoupleofminutes.Addthedrainedpastatothepotwiththebutterandtoss.Addsomeofthereservedpastawaterifyouneedalittlemoremoisture.AddthegratedParmesanandtosswell.Sprinklenutmeg,salt and peppertotasteandtossagain.
Servethepastainindividualbowls.
Variation with Sage—follow the recipe above, adding this step:
While the butter is melting, add a cup of loosely packed, chopped fresh sage leaves and saute until the sage shrivels. Proceed as above.
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TRADITIONAL HEALTHY DIET PYRAMIDS
Mediterranean Diet PyramidA Contemporary Approach to Delicious, Healthy Eating
La Pirámide de La Dieta Latinoamericana
Una Propuesta Contemporánea a una Sana y Tradicional Dieta Latina
Latin American Diet PyramidA Contemporary Approach to the Healthy
and Traditional Latino Diet
TraditionaldietsliketheMediterraneanDietarerecognizedbyscientistsandgovern-mentsaroundtheworldasamongthehealthiestintheworld—the“gold-standard”ofhealthyeating.TheMediterraneanandLatinAmericanpyramidsareexamplesofoverallhealthyeatingpatterns,andareeasilyadaptedbypeopleinculturesaroundtheworld.
World Pasta Day – October 25th
Add this delicious holiday to your calendar!
WORLD PASTA DAY – PAST, PRESENT AND FUTURE!
AttheWorldCongressonPasta,heldinRomeonthe25thdayofOctoberin1995,pastamakersfromaroundtheworldenthusiasticallyagreedthatpasta—ahealthy,delicious,popular,familiarandconvenientfood—deservedannualworldwiderecognition.
Everyyearsince,incountriesaroundtheglobe,WorldPastaDayhasbeencel-ebratedonOctober25th.ThiscelebrationofWorldPastaDaydrawsincreasingattentiontothemeritsandbenefitsofpasta—itsgreattaste,itshealthfulnessanditssimpleconvenience—forpeopleeverywhere.
Joinfamilies,chefsandrestaurantsaroundtheworldeveryyearonOctober25thandcelebrateWorldPastaDaybytryinganewrecipeortwo,oranoldfamily-favorite,withyourfriendsandfamily.Anddon’tforgetthatthemagicalmeritsofpasta—taste,healthandconvenience—areworthyofcelebrationallyearlong!
For more information on World Pasta Day, on pasta and pasta meals:
www.internationalpasta.org
www.oldwayspt.org
CHANGING THE WAY PEOPLE EAT
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