The overall goal for Food Day is to transform the American diet. I personally see this as a wonderful opportunity and challenge for all of us across America to build our meals around REAL foods. We should enjoy the great flavors and reap the powerful nutrient-rich benefits of consuming vegetables, fruits, whole grains, lean meat, and low-or-no fat dairy foods each day. Adversely, overly processed foods are usually high in added solid fats, sugar, and salt are often high in calories, low in nutrients per calorie, and are packaged in non-biodegradable plastic , making them increase our waistline, heighten chronic disease risk , harm our health and the environment.
Need help getting started to improve your eating? Download one of the delicious, healthful, easy-to-prepare recipes from some of the country’s most prominent chefs and cookbook writers in the Food Day cookbook.
You can also try a favorite recipe of mine from my book, The Cooper Clinic Solution to the Diet Revolution: Step up to the Plate(2009). This recipe is full of delicious, fresh ingredients that you can find in season now at your local farmer’s market or in the produce section of your grocery store.
Ranch Pasta and Vegetable Salad
6 ounces corkscrew pasta, uncooked
¼ pound fresh snow peas, trimmed (about 1 ½ cups)
1 ½ cups fresh broccoli flowerets
1 cup sliced fresh mushrooms
1 cup fresh cherry tomato halves
2 medium fresh yellow squash, trimmed and cut into 2” x ¼” strips
¾ cup nonfat buttermilk
½ cup 1% lowfat cottage cheese
2 teaspoons white wine vinegar
1 clove garlic, chopped
¼ teaspoon salt
1 green onion, chopped (about 1/3 cup)
1 jalapeno pepper, seeded and chopped (about 2 Tablespoons)
1/3 cup chopped fresh cilantro or parsley
- Cook pasta according to package directions, omitting salt and fat. Drain; rinse under cold water, and drain again. Place in a large bowl.
- Blanch snow peas, broccoli and squash in boiling water 30 seconds; drain and rinse under cold water to stop cooking process. Drain well; add to pasta.
- Process buttermilk and next 4 ingredients in an electric blender until smooth; add green Onion, jalapeno and cilantro; process until minced. Pour over pasta mixture, and toss. Cover and refrigerate at least 2 hours.
Yield: 8 cups (8 servings)
Per Serving: 125 Calories, 1 g Fat, 3 g fiber, 7 g protein
For more resources and nutrition and healthy eating tips, visit www.georgiakostas.com/Products.aspx . Follow me on Twitter / @georgiakostas, Facebook / Georgia Kostas Nutrition, and LinkedIn / Georgia Kostas.