Dreamfields Pasta Recipes and Cooking Tips

Spring Pasta Recipe that Makes Me Happy

Springtime is such a pretty season. The gorgeous little flowers popping up in my yard give me hope that the weather around here WILL get warmer (and stay that way) soon.

My friends over at Dreamfields Pasta shared this lovely little recipe with me to share with you and I just couldn’t contain my excitement (after the first bite), so I created this little video to show you just how easy it is to make. Mind you, I ended up eating the entire bowl before my family even got home the night I prepared it, so I had to make it a second time and it was just as good the second time around.

Here’s the video and down below is the printed recipe for you to give it a try yourself.

LEMONY SPRING PEAS & PASTA SALAD

Preparation Time: 20 minutes
Cook Time: 10 minutes

1 box Dreamfields Penne Rigate
2 cups sugar snap peas
2 cups fresh or frozen green peas
1/4 cup fresh lemon juice
2 teaspoons lemon zest
1/2nteaspoon salt
3 tablespoons olive oil
4 cups baby greens (arugula, spinach or a blend)
1/4 cup chopped fresh herbs (optional, see note)
Shaved Parmesan cheese
Additional lemon zest (optional)

Instructions

1. Cook pasta according to package directions, adding sugar snap and green peas during last 3
minutes of cooking; drain. Rinse with cold water; drain again. Place in large bowl.

2. Meanwhile, combine lemon juice, zest and salt in small bowl. Whisk in oil. Toss with pasta and
peas. Gently toss in greens and herbs, if using. Garnish with shaved Parmesan and additional
zest, if desired.
Makes 6 to 8 servings.

Note: For herbs, use one or a combination of: chopped mint, thyme, chives, basil, parsley or other
favorites.

To read more on the Real Moms Love To Eat Blog click here.

Looking for a delicious cheesy dish? How about kid friendly Cheesy Pasta with Chicken & Broccoli. This recipe uses Cabot Sharp Light Cheddar Cheese which gives it just the right amount of cheesy and its only 70 calories per ounce!

Cheesy Pasta with Chicken & Broccoli
View More Cabot Recipes Here

Ingredients:

8 ounces Dreamfields Penne Rigate
2 cups small broccoli florets
1 teaspoon olive oil
1 teaspoon minced fresh or prepared garlic
1/2 teaspoon salt
1 (10-ounce) package cooked chicken breast strips (2 cups)
4 ounces Cabot Sharp Light Cheddar, grated (about 1 cup)

Directions:

In large pot of boiling salted water, cook penne according to package directions, adding broccoli for last two minutes of cooking time.

Remove 1/2 cup of cooking water and set aside. Drain penne and broccoli in colander.

Return pot to heat and add oil and garlic; stir until fragrant, about 10 seconds. Add drained penne and broccoli, reserved cooking water and salt.

Remove pan from heat and add chicken and cheese, stirring until cheese is melted.

Makes 4-6 servings.
 

Cynthia C. recently held a cooking event in her area to help spread the word about Dreamfields Pasta. Cynthia's cooking event is conducted three times a year to area church hospitality representatives. She teaches healthy soul food techniques that made food delicious, affordable, and healthy for gatherings in church communities.

Cynthia wrote us to tell us about her event:

"I explained to the 15 attendees (each representing a much larger church community) that while pasta and a fiber mounted reduced fat meatball was not 'soul food' as we typically think of it, when we re-define this type of food as food that  nourishes the body and involves friends gathering around a table, pasta fits perfectly."
 
The attendees were delighted with the taste of Dreamfields and loved the coupons you shared which they in turn have passed on to their church members.
 
I really believe in Dreamfields and discuss it in my culinary nutrition classes and also like to demonstrate the product."
 

Thank you, Cynthia! We love to hear from our fans and appreciate your willingness to help spread the word!

There are few things more fun when it comes to cooking than experimenting with new recipes. And few culinary styles offer more new experiences than those of Asia. That’s why we’re pulling out two of our favorite Asian recipes and telling you about them back-to-back.

First off, is our Spaghetti Oriental. This quick and easy Asian pasta recipe features fresh cucumbers, succulent hearts of palm, sharp cilantro as well as the kick of one to two minced Thai chiles. This is a great pasta recipe for anyone that is looking to experiment with Asian cuisine that has a bit of kick to it.

Spaghetti Oriental

Preparation Time: 15 minutes
Cook Time: 10 minutes

Ingredients:

1 box Dreamfields Spaghetti
1 tablespoon peanut oil
3 tablespoons chopped unsalted peanuts
1 to 2 small Thai chiles, minced
1/4 cup water
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 cup chopped hearts of palm
1/2 cup diced cucumber
1/4 cup chopped fresh cilantro leaves
2 tablespoons chopped fresh mint
1 tablespoon lemon zest
Fresh cilantro leaves (optional)
Chopped unsalted peanuts (optional)

Directions:

Cook the pasta according to the package directions. Made from durum wheat semolina, Dreamfields provides the same taste and texture as traditional pasta, but with twice the fiber and fewer digestible carbohydrates (only five grams) per serving.

Meanwhile, heat the oil in a large skillet over medium heat. Cook the peanuts and Thai chiles for 1 minute, stirring frequently. Stir in the water, soy sauce and lemon juice. Cover and let simmer for 3 minutes.

Drain the pasta and add it to the skillet. Add the hearts of palm, cucumber, cilantro, mint and lemon zest; tossing to combine. Cook for 3 minutes then serve, garnishing with cilantro and peanuts if desired.

Makes 6 side dish servings.

Note: If Thai chiles are unavailable, seeded jalapeño chiles can be substituted.

Nutrition information per serving (1/6 of recipe): 281 calories; 11 g protein;
13 g digestible carbohydrates*; 5 g total fat; 0.7 g saturated fat; 0 mg cholesterol;
269 mg sodium; 6 g total dietary fiber.
*If traditional pasta is used in this recipe there is a total of 54 g carbohydrate. For more information go to www.dreamfieldsfoods.com.

We love Susan Whetzel's blog Doughmesstic. Recently she shared this delicious recipe combining Dreamfields and Truffle Sauce. Yes, Truffle Sauce! Check it out below.

Mushroom & Baby Pea Penne with Parmesan Truffle Sauce

I hate when I don’t get what I want.  Hate it.

There’s a sauce I want.  I’ve mentioned it before – it’s the truffle sauce on the mushroom ravioli that Chef Mike Behmorias serves at The Bank Food and Drink.  Good mercy, I love that pasta.  He’s made fun of me, if you can believe it, for ordering “the plain old pasta.”  But come on.

That’s a crazy good pasta, there’s nothing plain about it.

He won’t give me the recipe.

So, knowing I couldn’t exactly replicate it, I wanted to at least do something in honor of it.  Something tasty, and different.  Something not too complicated (as I am sure his recipe is), something easy enough for a weeknight family meal.

I did just that.

Instead of the standard go to red sauce, or meat sauce, or even plain alfredo sauce, I made a Parmesan Truffle Sauce, and paired it with sautéed mushrooms and baby peas over Dreamfield’s Penne.

You probably recall that I am an Ambassador for Dreamfields Pasta, and I can’t tell you how much I love it (and not just because they pay me!). I have worry about carbs, like everyone else these days – and Dreamfields unique pasta is just what I want…fewer digestible carbs.

Yes.

So, the next time you’re in the mood for a twist on the typical pasta, hopefully you’ll give my quick and easy (so, so easy) recipe a shot.  I think you’ll love it!

Mushroom & Baby Pea Penne with Parmesan Truffle Sauce

Serves 6

Ingredients

• 1 pound box Dreamfields Penne Pasta
• 6 tablespoons butter, separated
• 8 ounces sliced and cleaned mushrooms
• 1 cup frozen baby peas
• pinch of salt
• 1 cup heavy cream
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• 1 tablespoon white truffle oil
• 2 cups freshly grated quality parmesan cheese

Instructions

1. Prepare penne pasta according to instructions on box.
2. While pasta water is coming to a boil, sauté mushroom and peas with 2 tablespoons of butter and pinch of salt in a sauté pan over medium low heat.
3. In separate sauce pan, heat cream and 4 tablespoons butter over low heat until butter is melted.  Stir frequently.  Add in garlic, onion, and truffle oil.  Stir to combine.  Do not allow mixture to boil or simmer.
4. When pasta is ready and drained, pour cream mixture over the pasta.  Add in parmesan and stir to combine.  Cheese will melt and adhere to the penne.  Carefully stir in the mushrooms and peas.
5. Season as desired with salt and pepper.  Serve with grated parmesan, if desired.

And, the next time you’re passing through MY town, stop in and see Mike at his restaurant. Maybe YOU can get that recipe out of him. I’ve exhausted every effort.

For now.

*Disclaimer:  I am a paid Ambassador for Dreamfields Pasta.  All thoughts and opinions are my own.

We round out our Pasta 101 series with one of the most important things to know about pasta. Which shapes go best with the kind of sauce you plan on using tonight!

Matchmaking: Pairing Sauces with Pasta Shapes
Dreamfields has the seven most popular pasta shapes available (and we’re working hard on bring you more of the ones that you’ve requested!) These provide countless pastabilities in making delicious entrées, side dishes, salads and soups!

Lighter Sauces
Long, thin strands, like angel hair, pair best with lighter sauces that are olive oil or tomato-based and contain more delicate ingredients.

Heartier Sauces
Spaghetti or linguine go well with heartier sauces, such as a meat Ragu or cream-based sauce.

Entrees and Salads
“Rigate” means “with lines”. It’s these lines that make our Penne Rigate one of the most versatile pasta shapes, completely ready for entrees or salads. The ridges grab the cooked tomatoes in a red sauce, and the small holes in the tube also capture ingredient nuggets like capers or crumbled sausage.

Creamier Dressings and Sauces
The smooth surface of elbows goes best with creamier dressings and sauces making it perfect for dressing combinations of Greek yogurt, mayo or sour cream or creamy mac n cheese.

Vinaigrette Dressings and Herbs
Rotini is another versatile shape with its twists and turns capturing vinaigrette dressings and herbs or holding up to an entrée with a tomato or cream based sauce.

Sauce and Cheese Combinations
Dreamfields lasagna is made with ridges and ruffles, holding in the savory flavors of the sauces and cheeses.
 

Next in our Pasta 101 mini blog series is the fundamentals of what to and not to do with pasta.

Expert Do and Don’t Tips
Adding salt to the water will bring out the natural flavor of the pasta. If you do decide to salt, use 1 teaspoon per package and add it to the water before adding the pasta.

Avoid adding oil when boiling the pasta. While this will keep the pasta from clinging to itself it will also prevent sauce from clinging to the pasta as well. Instead stir the pasta while cooking a couple of times to achieve the same effect.

Don’t rinse the pasta. This washes away the natural starch it has, which helps your sauce cling to the pasta. The one exception to this rule is when you’re using the pasta in a salad. Then you want to rinse in cold water to stop the cooking action.

Looking for a great side dish for your next cook out? Then try our Lemony Angel Hair Toss. Ready in under 30 minutes, this is Spring time recipe is a cinch to make and features the colors and tastes of spring between fresh baby arugula and sweet cherry and grape tomatoes. Just cook the pasta while whisking together the light sauce made from olive oil, lemon juice and salt, then toss with the pasta before adding the arugula, tomatoes and cheese.



Lemony Angel Hair Toss

Preparation Time: 15 minutes
Cook Time: 5 minutes

Ingredients:
1 box Dreamfields Angel Hair
1/3 cup olive oil
1/3 cup fresh lemon juice
1/4 teaspoon salt
2 cups packed baby arugula
2 cups halved cherry and/or grape tomatoes, assorted colors if possible
1/3 cup freshly shredded Parmesan cheese
1/3 cup toasted pine nuts (optional)
Salt and pepper (optional)

Directions:
Cook the pasta according to the package directions. Made from durum wheat semolina, Dreamfields provides the same taste and texture as traditional pasta, but with twice the fiber and fewer digestible carbohydrates (only five grams) per serving. Drain and return the pasta to the pan. Drain, then rinse in cold water or in ice water until completely cooled and drain well.

Meanwhile, in a small bowl, whisk together olive oil, lemon juice and salt. Toss this mixture with the cooled pasta.

Add the arugula, tomatoes and cheese to the pasta. Toss gently to combine. Spring with the pine nuts and season with salt and pepper, if desired. Serve at room temperature or chilled.

Makes 8 servings.

Nutrition information (1/8 of recipe): 262 calories; 8 g protein; 7 g digestible carbohydrates*; 11 g total fat; 2 g saturated fat; 2 mg cholesterol; 143 mg sodium; 5 g total dietary fiber.

*If traditional pasta is used in this recipe there is a total of 37 g carbohydrate. For more information go to www.DreamfieldsFoods.com.

As we continue our series of Pasta 101 mini posts we’re focusing today on what makes Dreamfields different as well as how to cook pasta perfectly every time.

So What’s The Dreamfields Difference?
Dreamfields is a premium quality pasta with a healthy difference.  It’s made primarily with durum wheat semolina, which gives it delicious taste and al dente texture.  However, a special fiber-protein blend provides unique properties that result in a person to have a lower glycemic response when eating Dreamfields after a meal as compared to traditional pasta. Learn more.

Cooking The Perfect Pasta Every Time
1. Use plenty of water. Pasta needs to “swim” as it cooks. Use 4 quarts of water per package. Also bring, the water to a rolling boil before adding the pasta.

2. Set a timer. For perfect pasta every time, it’s important to cook to the recommended cook time. Too much it’s soft and sticky, too little and it’s chewy and crunchy.

3. Stir and then stir again. Give the pasta a stir once or twice while it’s cooking. This prevents the pasta pieces from sticking together.

4. Test for doneness. Test the pasta about a minute before the cook time is up, draining early if the pasta is ready.

Celebrate Spring tonight with a helping of some Thai-styled Curry Beef & Pasta stir fry. This recipe incorporates bold flavors of spring such as broccoli, sweet onions as well as spicy favorites such as serranos as well as a touch of the exotic with some light coconut milk. This is a great meal for anyone looking for a taste of the East or is just looking for something different to get them out of their winter recipe routine.

Thai-style Curry Beef & Pasta

Preparation Time: 20 minutes
Cook Time: 15 minutes

Ingredients:
1 box Dreamfields Spaghetti
1 pound boneless beef top sirloin steak, about 3/4 to 1 inch thick
2 cloves garlic, minced
2 tablespoons canola or vegetable oil, divided
3 cups broccoli florets
1 medium bell pepper, cut into 1/2-inch thick strips
1 medium onion, cut into 8 wedges
2 to 3 teaspoons minced fresh ginger
1 serrano or other hot chili pepper, minced
1 can (14 ounces) light coconuts milk
1/4 cup red curry chili paste
Finely chopped roasted peanuts (optional)

Directions:
Cook the pasta according to the package directions. Made from durum wheat semolina, Dreamfields provides the same taste and texture as traditional pasta, but with twice the fiber and fewer digestible carbohydrates (only five grams) per serving. Drain and return the pasta to the pan.

Meanwhile, cut steak in half lengthwise, then crosswise into 1/4-inch thick slices. Toss it with the garlic, then set aside.

Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half of the beef and stir-fry for 1 to 2 minutes or until the outside of the beef is no longer pink. Remove the beef from the skillet. Repeat with the remaining beef and 1-1/2 teaspoons oil. Remove from the skillet.

Add the remaining 1 tablespoon of oil to the skill. Add the broccoli, bell pepper and onion. Cook and stir for 1 minute. Then add 1 to 2 tablespoons of water continuing to cook and stir for 1 minute. Stir in the ginger and chili pepper. Add the combined coconut milk and curry paste to the skillet. Bring to a boil then reduce heat and simmer for 3 to 5 minute until the vegetables are crisp-tender. Return the beef to the skillet, remove from heat.

Toss the beef mixture with the pasta. Garnish with peanuts if desired.
Makes 6-8 servings.

Nutrition information (1/6 of recipe): 407 calories; 23 g protein; 13 g digestible carbohydrates*; 13 g total fat; 4 g saturated fat; 40 mg cholesterol; 483 mg sodium; 7 g total dietary fiber.

*If traditional pasta is used in this recipe there is a total of 53 g carbohydrate. For more information go to www.DreamfieldsFoods.com.
 

How well do you know your pasta? We’re getting back to basics in a series of mini posts going over the essentials of pasta.

A Quick History Lesson
While there is some debate on exact dates on its origins, it is generally accepted that pasta has been enjoyed by many cultures by the time of Marco Polo, or even early Chinese dynasties.

Future American president Thomas Jefferson is credited with bringing pasta over to America after first experiencing it while in Paris and Northern Italy in the form of macaroni. He enjoyed pasta so much that he later served a “macaroni pie” at a state dinner in 1802.
 

Spring is finally here, which means it’s time to start bringing out some of our favorite spring recipes. And what better one to start off with than a Spaghetti Primavera? In case you didn’t know, a primavera is actually Italian for “spring”. In today’s recipe that comes out in the fresh spring vegetables. These sautéed vegetables are a fine compliment to the warming spring temperatures.

Spaghetti Primavera

 
Preparation Time: 10 minutes
Cook Time: 20 minutes

Ingredients:
1 box Dreamfields Spaghetti
2 tablespoons olive oil
2 small zucchini, shredded
2 medium carrots, peeled and shredded
1 large red bell pepper, cut into small thin strips
2 shallots, minced
1/3 cup grated parmesan cheese
Salt and freshly ground black pepper

Directions:
Cook the pasta according to the package directions. Made from durum wheat semolina, Dreamfields provides the same taste and texture as traditional pasta, but with twice the fiber and fewer digestible carbohydrates (only five grams) per serving.

Meanwhile, heat the oil in a medium skillet over medium heat. Cook the zucchini, carrots, bell pepper and shallots for 5 minutes, or until tender, stirring them frequently.

Drain the pasta. Add it to the skillet and toss with the vegetable mixture, adding half of the cheese while tossing. Season with salt and pepper to taste. Serve with the remaining cheese.

Makes 6 main dish servings.

Nutrition information per serving (1/6 of recipe): 296 calories; 12 g protein;
12 g digestible carbohydrates*; 7 g total fat; 2 g saturated fat; 5 mg cholesterol;
120 mg sodium; 7 g total dietary fiber.

*If traditional pasta is used in this recipe there is a total of 52 g carbohydrate. For more information go to www.dreamfieldsfoods.com.
 

Great news! You can now find your favorite Dreamfields Spaghetti, Angel Hair, Penne Rigate and Rotini shapes at your local Sprouts Farmers Market.

Sprouts is a cross between your neighborhood grocery store and an old-fashioned farmers market. They carry a variety of everyday staples along with specialty items at a great value to help you make healthier choices that are better for you and your budget.

Sprouts operates nearly 150 stores throughout Arizona, California, Colorado, Nevada, New Mexico, Oklahoma, Texas and Utah.

Find a Sprouts or one of the other fine retailers that carry Dreamfields Pasta near you.

The ADA (American Diabetes Association) is having a Diabetes Alert Mini Expo at the Southfield Center Pavilion in Southfield, MI from 8:30am – 1pm on April 13, 2013.

This is a free event to all community members that want to learn how to live healthy, be active and stop diabetes! The Diabetes Alert Mini Expo will feature free health screenings, fitness and cooking demonstrations, hourly education seminars, exhibitors with product giveaways, a Kidz Zone with activities and crafts, and more!

REGISTER NOW. The first 450 registrants will receive a free goody bag upon entry to the event!

The event is sponsored by Meijer, which carries Dreamfields Spaghetti, Elbows, Rotini, Penne Rigate and Lasagna.


Haven’t Heard About Dreamfields Pasta Before?

Dreamfields pasta is a specially made kind of pasta that has 5 grams of fiber and only 5 grams of digestible fiber. Dreamfields can be found at many major retailers, including Meijer or purchased online.
Learn more about Dreamfields or see how our pasta works!
 

Tami A. Ross, RD, LD, CDE
Dreamfields Professional Advisory Board Member

Did you know it’s possible to impact your risk for developing type 2 diabetes through living a healthy lifestyle? It’s true! Research shows that small changes in eating habits combined with regular physical activity, can help to reach and maintain a healthy weight, and thereby reduce diabetes risk by as much as 58%.

Step 1: Lose 7% of your weight (if overweight) and maintain that loss

Don't worry if you can't get to your ideal body weight. Losing about 7% of your weight can decrease your type 2 diabetes risk. Losing 7% means losing about 10 pounds if you weigh 150 pounds, or losing about 15 pounds if you weigh around 200 pounds. Here are a few tips to help head you in that direction:

• Trim your daily calorie intake by 500-1000 calories each day. Consider using an online tool or app to help you track it.
• Eat more fruits & vegetables in place of high-fat, high calorie snacks like chips. Keep them prepped and ready to eat right in the front of your refrigerator.
• Eat more whole grains and fiber rich foods. Substitute fiber rich pasta, like Dreamfields for more refined white versions. Fiber can help you feel full so you’ll be less likely to overeat.
• Drink calorie free beverages in place of juice drinks or regular soda. If you occasionally indulge in alcoholic adult beverages, remember to factor in those calories.
• Many find it helpful to keep carbohydrates controlled and consistent from meal to meal day to day. Carbohydrate rich foods include starches, fruits, milk, many other beverages, and sweets/desserts. Even non-starchy vegetables have a little carbohydrate.
• Eat less fat, targeting less than 25% of your calories from fat. That’s less than 50 grams of fat a day if you eat around 1800 calories per day, for example.

Step 2: Get at least 150 minutes of moderate physical activity each week

It’s best to spread physical activity out through the week to get the most benefit. Aim for working up to 30 minutes a day, five days a week. Looking for ideas of moderate physical activity?

• Walking briskly (about 3 ½ mph or a 17- minute mile)
• Biking (less than 10 mph)
• Dancing
• Water aerobics
• General gardening (such as raking)

Step 3:  Adopt lifestyle behaviors that support weight management

• Build up to walking at least 10,000 steps throughout the day. Wear a pedometer, accelerometer, or use a smart phone app to track your step count and progress.
• Complete your physical activity before noon. You won’t be tempted to skip a workout if you’ve already completed it.
• Track what you eat and drink (along with the amounts) using an online diary, a smart phone app, or by just writing it down the old fashioned way.
• Monitor your weight daily. It’s much easier to make small daily corrections to food and activity than offset a larger weight gain. Wearing favorite form fitting pants or jeans regularly can be a quick indicator as well of weight fluctuations. If they’re getting loose, you’ve likely dropped a few pounds!

For some people with pre-diabetes, early treatment can actually return blood glucose levels to the normal range.

The American Diabetes Association’s Diabetes Alert Mini Expo is coming. The event will take place on April 13, 2013 at the Southfield Center Pavilion in Southfield, MI from 8:30am – 1pm.

This mini expo is FREE to all community members that want to learn how to live healthy, be active and stop diabetes! The Diabetes Alert Mini Expo will feature free health screenings, fitness and cooking demonstrations, hourly education seminars, exhibitors with product giveaways, a Kidz Zone with activities and crafts, and more!

REGISTER NOW. The first 450 registrants will receive a free goody bag upon entry to the event!

The event is sponsored by Meijer, which carries Dreamfields Spaghetti, Elbows, Rotini, Penne Rigate and Lasagna.

Learn more about Dreamfields or see how our pasta works!
 

We here at Dreamfields Pasta are strong believers in living a healthy, balanced lifestyle. As part of that commitment we do our best to help educate Americans on ways to make healthier life choices. This is especially true when it comes to the prevention of prediabetes and diabetes.

While national programs can go a long way in raising awareness for major health concerns like diabetes, we believe that it’s the local, grassroots, one-on-one programs that have the greatest impact and can actually change someone’s life. Due to their smaller size and reach, these programs often don’t receive as much support by other grant programs. That's why Dreamfields is launching the "Dreamfields 50 State/50 Plates: 2013 Health Initiative."

If you know of a health care professional that would be a good candidate for one of our grants let them know about our Dreamfields 50 States/50 Plates program.

Here is a quick overview of the program:

• Organizations and individuals must submit an online application to be considered for a Dreamfields grant.
• The minimum amount to apply for is $100; the maximum is $500.
• Funds must only be used for the activities outlined in the application. Grantees must provide Dreamfields with documentation of the event and specific use of funds.
• Grantees agree to acknowledge Dreamfields’ grant support in all public documents, materials and statements.
• When possible and appropriate, Dreamfields will help promote the event/activity via social media channels.
• Applications for funding will be accepted from February 18 through September 15, 2013, or until funds have been depleted, for events that occur in 2013. We encourage applying as early as possible.

As part of our focus on National Nutrition Month ® we look today at how to increase your daily intake of fruits and vegetables as part of a healthy diet. While not everyone is a huge fan of fruits or veggies they are probably some of the most important aspects of our diet. Rich in vitamins, nutrients, antioxidants fiber and water, fruits and vegetables can be considered our secret weapons to combating illness, infection and even aging. Here are a few tips to make eating them that much easier.

Learn more about National Nutrition Month ®.

Tip #1: Start With Breakfast

Breakfast is one of the easiest times to sneak in some fruit or vegetables.

• Fruit goes easily into cereal, yogurt or oatmeal.
• Eggs are the perfect ally for morning vegetables.
• Both fruits and vegetables can easily be used in a quick meal on the go in the form of a smoothie.

Related Post: Back to Breakfast Basics

Tips #2: Start With What You Like

It’s hard to suddenly start consuming large amounts of a food type that you’re not familiar with.

• Instead of trying to go headlong into things start with the fruits and vegetables that you actually like.
• After you incorporate more of those start branching out with fruits or vegetables of similar types.

Tip #3: Create A Better Salad

Salads are great opportunities to sneak in more fruits and vegetables.

• The key to a great salad is to avoid being boring.
• Throw in your favorite fruits and vegetables whenever possible as well as take the opportunity to try new things.
• A salad isn’t always made with lettuce. Try new approaches to salad like a cucumber salad.

Tip #4: Snack Before Supper

Fruits and vegetables are a great tool for curbing your pre-supper hunger without adding on pounds.

• Eating fruit or vegetables before a meal will actually cause you to eat less during the meal as well as provide extra nutrients in a low-cal solution.

Tip #5: Double Your Veggies

When possible increase your intake of veggies by doubling whatever the recipe calls for. (You’re already doing the prep work.)

• Soups, salads, pasta dishes, sandwiches, pizzas and casseroles all possible opportunities to add more vegetables to the recipe.

Tip #6: Don’t Underestimate the Sneakiness

When possible sneak in a few extra servings of vegetables into your favorite recipes.

• Grate or shred veggies or even create a puree to add a new creative twist to an old recipe.
• Casseroles are also great places to add new veggies in new ways that improve a dish.

Tip #7: Use More Frozen Vegetables

Frozen vegetables are an easy convenient way to add more vegetables to any meal in a pinch.

• Frozen vegetables are just as fresh if not fresher than most store bought veggies.
• Frozen vegetables can also frequently be found in different groupings that can complement various meal types (such as Italian, Stir-fry or Mexican).

We’re bringing you another delicious recipe from Sara O’Donnell of the popular Average Betty site. Besides being the creator of Average Betty, Sara O’Donnell is a food blogger, recipe developer, video producer and YouTube Next Chef.

This time we are showcasing her Spicy Hoisin-Glazed Salmon Spaghetti recipe. Succulent salmon fillets are brushed with a spicy hoisin sauced make from hoisin sauce, soy sauce, lemon juice, fresh ginger, sharp garlic, sesame oil and spicy red pepper flakes. This is combined with sweet snow peas, bell pepper and carrot strips and Dreamfields spaghetti pasta.

Enjoy!

Spicy Hoisin-Glazed Salmon Spaghetti



Preparation Time: 20 minutes
Cook Time: 20 Minutes

Ingredients:

1 box Dreamfields Spaghetti
1 salmon filet (about 1 pound)
1/3 cup hoisin sauce
2 tablespoons soy sauce
2 teaspoons lemon juice
2 teaspoons minced fresh ginger
1 teaspoon minced garlic
2 teaspoons sesame oil
1/4 to 1/2 teaspoon red pepper flakes
1/2 pound snow peas or sugar snap peas
1-1/2 cups bell pepper and/or carrot strips (about 2 / 1/4 inch)
Toasted sesame seeds, optional

Directions:

Line a baking pan with aluminum foil. Spray with nonstick spray. Place the salmon fillet, skin side down, on the foil. Preheat oven to 425°F.

In a small bowl, stir together the hoisin sauce, soy sauce, lemon juice, ginger, garlic, sesame oil and red pepper flakes until well combined. Brush 1 tablespoon of the mixture over the salmon. Let stand for 10 minutes. (Reserve remaining hoisin mixture for later use in the recipe.)

Bake the salmon for about 15 to 20 minutes in 425°F oven until the fish flakes when tested with a fork, or to desired doneness. Remove the fish from the oven and allow to cool for about 10 minutes.

Meanwhile, cook the pasta according to the package directions, adding the snow peas during the last minute of cooking (2 minutes for sugar snap peas). Made from durum wheat semolina, Dreamfields provides the same taste and texture as traditional pasta, but with twice the fiber and fewer digestible carbohydrates (only five grams) per serving. Drain the pasta and peas and return them to the pot. Toss the pasta and peas with the reserved hoisin mixture, then with bell pepper and/or carrot strips. Transfer to a platter or a large shallow bowl.

Cut the salmon into approximately 1-1/2 inch chunks, discarding the skin. Place them atop the pasta, tossing gently. Sprinkle with sesame seeds, if desired. Serve immediately.

Makes 6 to 8 servings.

Nutrition information (1/6 of recipe): 388 calories; 24 g protein; 17 g digestible carbohydrates*; 8 g total fat; 1 g saturated fat; 38 mg cholesterol; 628 mg sodium; 8 g total dietary fiber.

*If traditional pasta is used in this recipe there is a total of 57 g carbohydrate. For more information go to www.DreamfieldsFoods.com.

Continuing on with our fish mini-theme we have another tasty recipe for you. If you read our Get More Fish On Your Dish post, you know that fish sports a multitude of health benefits ranging from having fewer calories than most other meats to being a good source of vitamins D and B2 (riboflavin) as well being rich in calcium, phosphorus and minerals such as iron, zinc, iodine, magnesium and potassium as well as Omega-3 fatty acids.

Today’s recipe is the Salmon Pasta Salad with Mint and Lemon Vinaigrette which features a sweet but tangy vinaigrette made from mixing together lemon juice, honey and lemon zest that is poured over cooked salmon, pasta, fresh cucumber, sweet red onion and mint. This is a perfect option for anyone with a busy schedule or juggling multiple schedules as it can easily become a simple but healthy self-serve pasta dish.

Salmon Pasta Salad with Mint and Lemon Vinaigrette

Preparation Time: 30 minutes
Chill Time: up to 24 hours

Ingredients:

8 ounces (about 3 cups) uncooked Dreamfields Rotini
12 ounces coarsely chopped cooked salmon (see note)
1 cup chopped seeded cucumber
1/4 cup chopped red onion
3 to 4 tablespoons snipped fresh mint
3 tablespoons fresh lemon juice
1 tablespoon olive oil
2 teaspoons honey
1 teaspoon lemon zest (optional)
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 cup halved cherry tomatoes
Leaf lettuce (optional)
Lemon wedges (optional)

Makes 4 (2 cup servings)

Directions:

Cook pasta according to the package directions. Made from durum wheat semolina, Dreamfields provides the same taste and texture as traditional pasta, but with twice the fiber and fewer digestible carbohydrates (only five grams) per serving. Drain.

In a medium bowl combine the drained pasta, salmon, cucumber, red onion and mint.

For the vinaigrette, in a small bowl combine lemon juice, olive oil, honey, zest (if desired), salt and pepper. Whisk everything together. Pour over the pasta mixture and toss gently to coat. Add the tomatoes and toss gently again. Serve immediately or cover up and chill for up to 24 hours. Serve on top of lettuce with fresh lemon, if desired.

Note: Cooked smoked salmon or smoked turkey breast may be substituted for cooked salmon.

Nutrition information per serving (1/4 of recipe): 397 calories; 29 g protein; 50 g total carbohydrates; 18 g digestible carbohydrates*; 11 g fat; 2 g saturated fat; 54 mg cholesterol; 210 mg sodium; 6 g total dietary fiber.

*When using Dreamfields Pasta in this recipe the digestible carbohydrates are 24 g per serving.