Farfalle with Tomato-Goat Cheese Cream Sauce
Ingredients:
12 oz. farfalle pasta
1 cup frozen petite peas
2 Tbs. pine nuts
1/2 Tbs. olive oil
3 cloves garlic, minced (1 Tbs.)
11/4 cups prepared creamy tomato soup
1/4 cup nonfat or regular half-and-half
1 Tbs. dry white wine, optional
3 oz. creamy mild goat cheese (6 Tbs.)
Directions:
Cook pasta in large pot of boiling salted water according to package directions until al dente, adding peas during last 3 minutes of cooking. Drain in colander, and set aside. Quickly return empty pot to same burner (with heat off). Wait a few seconds until pot looks dry, then add pine nuts. Cook over medium heat 1 minute, or until fragrant and lightly toasted. Transfer nuts to plate.
Add oil to pot, and sauté garlic over medium heat 15 seconds, or until just beginning to brown. Stir in soup, half-and-half, and wine, if using; bring to a brisk simmer over medium-high heat. Reduce heat to medium-low, and simmer gently 3 minutes, or until mixture is slightly reduced and begins to thicken, stirring occasionally. Add cheese, and cook 2 to 3 minutes more, or until cheese is completely melted into sauce, stirring occasionally. Season with salt and pepper, if desired.
Stir pasta, peas, and nuts into sauce in pot; toss well, and serve.
Nutrition:
340 calories, protein 11g, fat 7g, saturated fat 3g, carbohydrates 57g, sodium 280mg, fiber 3g
Source: www.vegetariantimes.com
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Hello !
Isn't it easy to feel run down and tired this time of year? The holiday rush is over, the snow is piling up and it gets dark so early. Even though the cold weather may make you want to hibernate, do you really think you are getting enough sleep? Balancing the demands of family, friends, work and life in general can be challenging, and unfortunately sleep is often one of the things to fall by the wayside. But sleep is not a luxury, it's a necessity. Make a
conscious effort to turn off the television, shut down the computer and go to bed a little earlier. Eight hours of sleep a night can help with energy levels, weight management and immunity. Sleep well!
Have a happy and healthy week!
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"Nuts" about Antioxidants
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With heart disease on the rise, the need for antioxidants in our diet is vital. Heart disease and other chronic diseases are linked to the presence of inflammation within the body. Inflammation is caused by a buildup of free radicals within the body's tissues. Free radicals develop in the body due to exposure to tobacco smoke, environmental pollutants, chemicals, drugs and alcohol among other factors. When the free radicals are not sequestered in the body, they can lead to cellular damage or cell death.
In order to prevent cell damage in our bodies it is important to eat a diet that is rich in plant-based foods, which provide antioxidants. Antioxidants are organic substances found in plant-based foods which counteract the damaging effects of stress and oxidation on our body's cells. Fruits and vegetables are a great source of antioxidants, but many people don't know that nuts are also a great source.
When it comes to nuts, walnuts contain the highest amount of antioxidants; more than half the amount provided by the ultimate antioxidant, the blueberry. Nuts with the "skin" still intact have higher antioxidant content than those without. In a study conducted by The University of Olso, in Norway and the University of Minnesota, researchers found that the consumption of nuts and nut butters decreased the overall risk of developing heart disease. A group of women were separated into three groups: those who ate nut/nut butters once per a week, those who ate nut/but butters 1-4 times per a week and those who ate nut/nut butters 5 or more times per a week. The risk of death from heart disease was greatly decreased in the group who consumed the nut/nut butters 1-4 times in a week when compared to the group who consumed nut/nut butters only once week. However, the risk increased with the group that consumed nut/nut butters 5 or more times per a week. Upon further inspection it was found that 2/3 of the total consumption in this group was from nut butters rather than the whole nuts.
In conclusion, this study shows that a moderate intake of whole nuts (1-4 times per week) can reduce the risk of developing heart disease.
Source: Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants.Department of Nutrition, Institute of Basic Medical Sciences, University of Oslo, Oslo, Norway. Br J Nutr. 2008 Feb;99(2):447-8.
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Natural Pain and Inflammation Reduction
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 Exercise is an important part of maintaining weight and promoting overall health, but it sometimes leaves us with aches and pains in our joints. Many people grab a common over the counter pain medication, such as ibuprofen, which can lead to stomach irritation among other side effects. Using a natural pain and inflammation remedy is not only effective, but also does not have the side effects that some pharmacological remedies do.
Ginger has been used for centuries for its healing powers. It not only reduces nausea and stomach irritation, but also acts as an effective pain and inflammation remedy. In a study conducted at Georgia State University, ginger was shown to effectively reduce the pain 24-48 hours after exercise was initiated. Twenty seven participants were split into two groups to test the efficacy of ginger as a pain and inflammation remedy. Both groups preformed 24 different exercises and then took either a 2g ginger supplement or a 2g placebo supplement. The amount of pain, inflammation, and range of motion was measured before the exercise and 24 to 48 hours after exercise was initiated. Neither the placebo nor the ginger reduced the amount of pain or inflammation 45 minutes after exercise, but the ginger did decrease the amount of pain over the 24 to 48 hour period, whereas the placebo did not. Results show that ginger may decrease and control the day-to-day progression of muscle pain when consumed as part of a daily diet.
Bottom Line: Ginger is not only an effective mechanism to reduce some pain caused by daily exercise, but it is also a healthy and delicious way to add flavor to many dishes.
Source: Black, C. D., & O'Connor, P. J. (2010). Acute effects of dietary ginger on muscle pain induced by eccentric exercise. Phytotherapy Research : PTR, 24(11), 1620-1626
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About Sensible Nutrition
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How is YOUR metabolism?
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483. |
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