Spring Into Health With Pasta And The Mediterranean Diet

NEW YORK, April 29, 2013 /PRNewswire/ -- Spring is a time for clearing out the old and starting fresh.  Weary of winter, people are spring cleaning, becoming more active outdoors, and focusing on healthy, happy living.  There's no better time than spring to start fresh with meal planning and diet choices, too.  By combining pantry spring cleaning with the Mediterranean Diet, home cooks can spend less time in the kitchen and more time enjoying the warm weather. 

The Mediterranean Diet:  Easy, Healthy, Delicious
The Mediterranean Diet, which for decades, has been studied by scientists for its connection to enduring good health, is a smart way to invigorate eating and diet plans.  Perhaps that's why May has been designated as International Mediterranean Diet Month -- a time for consumers and nutrition professionals to focus on one of the world's most healthy and delicious diets. 

What makes the Mediterranean Diet so wonderful?  An abundant array of plant-based foods including vegetables, fruits, nuts, beans and grains – especially pasta.  Add to that, a variety of seafood, olive oil as the principal source of fat, dairy products such as cheese and yogurt, moderate amounts of poultry and eggs, small servings of red meat and wine.  

"The Mediterranean Diet is a winner for so many reasons.  It's a diet with proven health benefits that  includes foods people really enjoy such as fruits, chicken and pasta, which makes it an eating plan that not only individuals, but entire families can stick with," said Diane Welland, registered dietitian for the National Pasta Association. 

Welland noted that recent research continues to support the myriad health benefits of the Mediterranean diet including a higher quality of life, lower risk of diabetes, heart attack and stroke and better brain function than those following a typical American diet.  Add to that, enriched or whole grain pasta as an efficient delivery vehicle for vegetables, lean proteins, olive oil and dairy and you have the makings of a delicious and satisfying Mediterranean Diet meal.

Seven Pantry Spring Cleaning Tips to Help Get You Out of the Kitchen in a Hurry
Welland suggests that as part of spring cleaning, home cooks should take a look at their pantries to make sure they have the makings for fresh, delicious and easy meals.  She offers the following tips:

1.  Check expiration dates on packaged foods and toss expired products.  Note that when stored in an airtight container in a cool, dark place, dry pasta can last up to two years.

2.  Give olive oil and other cooking oils a taste test – if it tastes off, it probably is.  Toss it and buy new.  Store cooking oils tightly covered in a cool, dark place to make them last longer.

3.  Give your spice rack a once-over.  Dried spices won't go bad, but they will lose potency.  Some may last for up to two to four years – but not all.  Faded color and waning aroma are indications the seasoning has lost some of its flavor.

4.  Restock your pantry with a variety of canned or jarred legumes, nuts and vegetables to mix with salad or pasta for delicious, nutrient-rich meals when time is limited.

• Canned chickpeas or kidney beans can be easily tossed with olive oil, garlic and pasta for a delicious and hearty meal.
• Jarred vegetables, such as roasted peppers, peas, olives and capers, can be seasoned with olive oil, salt, pepper and combined with your favorite pasta shape to create a variety of healthy meals.
• Use unsalted nuts and spicy crushed red pepper to dress up plain pasta or pasta mixed with pesto.

5.  Experiment with flavored and specialty vinegars.  Combined with olive oil and herbs and spices, these vinegars make great dressings or marinades for lean meat, vegetables and pasta dishes.

6.  Stock canned tomatoes, olive oil, salt and pepper to make fresh tomato sauce in 20 minutes – use over plain pasta, lasagna or even scrambled eggs! 

7.  Keep canned or bagged clams, tuna or salmon on hand for easy-to-use proteins.  Combined with penne, olives and olive oil you can whip up a protein-packed Pasta Nicoise meal in minutes.

For more tips, information, resources and new pasta recipes, please visit www.pastafits.org.
Pasta Fits is a nutrition and culinary education and resource initiative sponsored by the National Pasta Association.  Please visit www.pastafits.org or connect with Pasta Fits on Facebook, Twitter or Pinterest. 

CONTACT:
Stephanie Meyering
212.297.2162
[email protected]

SOURCE National Pasta Association