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Recipes with Whole Wheat Pasta

a healthy nutrition and hydration plan



Taking care of yourself through sports nutrition is just as important to being a good surfer as any other factor.

Water sports enthusiasts, in general, need lots of stamina to keep up, and it’s important to know what your body needs.

Being an athlete requires good nutrition to keep your energy levels optimal – especially when training and performing in a competition.

The following guide features healthy food recipes for breakfast, lunch, and dinner and ideas and tips to keep surfing all day and healthy all week.

What to Drink: Fluid Intake

Drinking water is a crucial aspect of physical fitness, and no section on nutrition would be complete without an honorable mention.

When you’re dehydrated, you don’t perform well – you get tired faster, and the risk of heat stroke increases.

So how much fluid is enough?


Here’s a basic water intake guideline. It varies from surfer to surfer:

4 hours before training: drink 300-500 ml of water;
2 hours before training: drink 150-350 ml of water;
20 mins while training: drink 130-250 ml of water;
If you train again within 12 hours: drink at least 1.5 liters of water;

Adding sodium to foods or fluids can help you retain fluid and maintain plasma electrolyte balance.

That’s not hard, right? As you can see, it doesn’t take much.

So how do you know if you have had enough? Here’s a simple way of monitoring your hydration levels – check your urine:

If your pee is light-colored, you’re well-hydrated;
If you can only squeeze out a little, and it’s darkish color – drink up;

Are you surfing in the heat? This probably applies to 80 percent of surfers, but you will dehydrate faster if you’re not used to it.

If you are going to a competition in a temperature you’re not used to, acclimatize yourself before competing:

Train in a similar environment before competing;
Go to the site at least a week before game day and practice;

Easy access to water will also increase consumption:

Keep fluids close and accessible;
Keep water chilled;
Add a little flavor;
Sodium can enhance taste and encourage the desire to drink;

Are you tired of drinking water? Make your own sports drink. You can quickly make a fluid replacement drink by mixing:

500 ml of unsweetened orange juice;
500 ml of water;
1.25-1.75 ml of salt;


Smoothies are probably the best way to get all the nutrients your body needs before and after physical exercise or training.

The benefits include:

Quickly and easily digestible, meaning fast energy and quick recovery;
Do not have to be broken down, like solid foods;
Simple and convenient;
Easily consumable even if you’re not hungry;
One smoothie can contain all the essential nutrients your body needs for training, before and/or after;

The best smoothies will be fluid blends that are:

High in carbs;
Moderate in protein;
Low in fat and fiber;
Have just a dash of electrolytes (sodium and potassium);

Smoothies: they contain all the essential nutrients your body needs for training, before and after | Photo: Anthony Shkraba/Creative Commons

Here’s a super easy smoothie recipe:

One 355 ml can of frozen orange juice (not thawed);
Two 355 ml cans of 1 percent milk or skim milk (use empty juice can for measuring);
One pinch of salt;

Blend everything in a blender, and it’ll make four servings.


The effects of caffeine are still not completely understood. However, consensus says that the benefits of caffeine are:

Stimulation of the central nervous system;
Reduces perceived effort of exercise;
Enhances muscle fiber contraction;

If taken an hour before exercise, just a small amount of caffeine (70-150 mg) can enhance reaction time, concentration, and alertness and improve performance for both endurance and short, high-intensity actions.

Several beverages containing caffeine. Drip coffee, brewed coffee, instant coffee, espresso, brewed tea, cola, etc., are examples.

Other good and natural sources of caffeine are:

Guarana seeds;
Kola nut;
Yerba mate;

Coffee: if taken an hour before exercise, it can enhance reaction time, concentration, and alertness and improve performance | Photo: Pixabay/Creative Commons

The possible adverse side effects of caffeine are as follows:

Inability to focus;
Gastrointestinal distress;

You are always the best judge of your body and your comfort intake levels.

Caffeine takes time to work through your system. Take it sparingly and in small doses. Give it about 30 to 60 for effects before having more.

What to Eat: Dietary Intake

Know which to food to ingest before, during, and after surfing.


Contrary to popular belief, carbs are good for you, and you will need them when training and performing.

Carbohydrates are stored in your muscles – where you need the energy – so you can go harder, longer.

People often get confused about carbohydrates.

Some are not so good, such as simple carbs found in lots of processed foods, and then there are the good ones, the ones you need, found in whole grains, fruits, vegetables, and yogurt.

The other misconception is how many carbs to consume, which varieties, and when.

Because surfing is such an endurance watersport, loading up on carbs while riding waves for long periods of time will significantly increase your performance.

It’s great to load up while training.

Come competition day, though, and it is better to decrease the percentage of carbohydrates from fiber and stick to lighter, easily absorbed ones like fruits and veggies.

Due to the nature of competitions, with all the stop-and-go activities, if you load up with too much protein and fiber, you may find yourself feeling bloated and heavy.

Too many carbs, like anything, of course, is not good. It’s best to load up 1-4 days while training before a competition.

Otherwise, you’ll just be putting on extra weight that’s not going anywhere if you’re not training.

Pasta: a good source of good carbohydrates | Photo: Klaus Nielsen/Creative Commons

Here are a few examples of sources of good carbohydrates:

1 large bagel = 60 g
1 small banana = 15 g
1 cup/250 ml cooked pasta = 30 g
¾ cup/175 ml cooked oatmeal = 15 g
1 cup/250 ml flaky unsweetened cereal = 30 g
1 cup/250 ml cooked rice = 45 g
1 medium potato = 30 g
1 cup/250 ml milk = 15 g
1 cup/250 ml cooked corn = 30 g
1 cup/250 ml fruit yogurt = 30-40 g
2 cups/500 ml sport drink = 30 g

Now, memorize the following tips:

Your body needs carbs to burn for energy, or you’ll get tired fast;
Load up 1-4 days while training before a competition, so you have lots stored;
Come game day, stick to lighter foods, so you don’t feel heavy or bloated;
Don’t load up on carbs when you’re not training – you need to burn off those consumed carbs, or you’ll put on extra weight;


Chances are, if you’re eating enough quantity from a wide variety of food sources, you are getting enough minerals.

Minerals are also uber important for sports nutrition and energy.

So if you’re not sure if you’re getting enough or if you’re feeling tired or exhausted, here’s a list of excellent mineral sources:

Iron: green leafy vegetables, beans, tofu, cabbage, millet;
Calcium: almonds, soya milk, broccoli, spinach, watercress;
Zinc: lentils, whole grains, sesame seeds, pumpkin seeds;
Iodine: asparagus, kelp;
Magnesium: soya beans, avocado, bananas, apples, nuts;
Selenium, phosphorous and potassium: strawberries, tomatoes, chickpeas, and yeast extract;

Competition Day

Are you entering a surf contest? Prior to competing, generally allow:

3-4 hours to partially digest a big meal;
2-3 hours for a moderate-sized meal;
Less than 2 hours for a pre-event snack;

Where it comes to hydration, remember the following:

Drink 500 ml of fluid 2 hours before your event;
Drink 250-500 ml 45 to 30 minutes before your event;
Drink 150-350 ml every 15 to 20 minutes during your event;

Competitive surfing: a pre-heat nutrition and hydration plan will balance the body's energy needs | Photo: Dunbar/WSL

Less than 90 minutes between events or heats, choose mostly carbohydrates with ample fluids.

For example, water, sports drinks, sports nutrition bars, fruit, unsweetened juices, bagels, low-fat muffins, cereal bars, granola bars, trail mix, fruit leather, or nuts.

If you’ve got more than 90 minutes between events or heats, have a mini-meal with ample fluids like water, juice, or milk.

For instance, a half-to-full sandwich, peanut butter and crackers, or low-fat muffin and cheese.

Recovery Mode

Spend energy to get energy – very true.

But you need to re-pay that spent energy back to your body, and the body isn’t a very patient loan shark.

The sooner you replenish with the right nutrients, the better your body will respond and recover.

Exercise is hard on the body, and within just two hours, you may have used up all stored carbohydrate energy, start breaking down various muscle and red blood cells and lost over two liters of water (sweat).

The body’s cells are most receptive to re-nourishment in the first 30 minutes after intense activity – this is stage 1. Within 1-2 hours after, it is considered stage 2.

There are four main nutrients necessary for these critical recovery stages:

Antioxidants (especially vitamins C and E, and beta-carotene);

So, what’s a good example of a post-exercise, sports nutrition recovery meal plan?

Stage 1

For stage 1, within 30 minutes after exercise, your body will need:

Banana, yogurt, or juice;
Peanut butter sandwich, strawberries, milk, or juice;
Flavored milk, granola bar, apple, and water;
Sports drink, cheese strings, grapes, juice, or water;
Low-fat muffin or bagel, homemade smoothie (blend milk, yogurt, fruit, juice, and ice);
Protein bar, orange, pretzels, and juice or water;
Meal replacement drink, carbohydrate sports bar, apple, or water;

Stage 2

For stage 2, 1-2 hours after exercise, your body should get:

Meat or cheese sandwich loaded with veggies and milk or juice;
Chicken and vegetable stir-fry with brown rice, and milk, juice, or water;
Whole wheat pasta with meatballs, vegetable salad, and milk, juice, or water;
Grilled salmon, quinoa or whole wheat couscous, raw veggies with light dip, and milk, juice, or water;
Bowl of cereal with yogurt or milk, fresh fruit, and water or juice;
Scrambled eggs with cheese and diced peppers, whole wheat bagel, and milk, juice, or water;
Lentil soup, whole wheat bun, Greek yogurt/regular yogurt, fruit salad, and water, soy beverage, or milk;
Pasta salad tossed with chopped vegetables, canned tuna or chicken breast, and milk, juice, or water;
Cottage cheese or Greek yogurt, fruit salad, low-fat muffin, and milk, juice, or water;

Fruits: they help maintain a stronger immune system and prevent cell damage | Photo: Lisa/Creative Commons

An Everyday Diet Plan

While you’re out of the water, it’s also essential to have healthy eat and drink habits.

Fruits and Veggies

We’ve all been told to eat our veggies and that they’re good for us.

But in case you need more examples, here are three extra good reasons fruits and veggies are great for sports nutrition:

Fruit and veggies help maintain a stronger immune system;
Fruit and veggies prevent cell damage;
Fruit and veggies provide lasting energy;

Remember that it is especially important to get enough fruit, including superfruits, and veggie nutrients when training, competing or traveling because of the extra stress put on your body.

The Reds

Contain nutrients such as vitamins A and C.

Vegetables like tomatoes also contain lycopene, which is one of the phytonutrients responsible for the color red.

Vitamins A and C are essential for building strong bones.

Go for tomatoes, red bell peppers, beets, radishes, red onions, red/purple cabbage, etc.

The Greens

Contain lutein, zeaxanthin, folate, Vitamin A, and potassium.

Lutein, zeaxanthin and Vitamin A help protect the eyes and promote good vision. Potassium plays a crucial role in muscle contraction.

Go for dark leafy greens such as romaine lettuce, spinach, swiss chard, arugula, broccoli, asparagus, green beans, Brussels sprouts, green peppers, etc.

The Oranges

Contain potassium and are rich in carotenoids such as beta-carotene. Beta-carotene is converted into Vitamin A in the body and helps support immune function.

Go for carrots, pumpkin, orange-colored squash, sweet potatoes, etc.

The Purples

Contain nutrients like anthocyanins which may have antioxidant properties that support heart, eye, and brain health.

Go for eggplant, purple potatoes, purple cabbage, etc.

The Whites

Contain allicin and indoles, which have antioxidant properties.

Go for onions, garlic, potatoes, cauliflower, mushrooms, turnips, parsnips, artichokes, etc.

Grilled salmon: a good source of healthy unsaturated fats | Photo: Malidate Van/Creative Commons


Are you getting enough good fat? The right kind of fat is good, but only certain fats are.

Not enough fat in the diet may compromise growth and maturation and negatively affect health, including hair, skin, and bones.

Fats are good for:

Providing energy;
Transporting and absorbing vitamins (A, D, E, K);
Protecting organs and cells;
Creating specific hormones;

Sources of Fat

Polyunsaturated fats, especially when including Omega-6, are essential. These are found in such foods as:

Nuts and seeds;
Sunflower, safflower, and corn oils;
Fish and fish oil;

Monounsaturated fats are also very good, but in moderation:

Olive and canola oil;
Peanuts and peanut butter;

Saturated fats are ok, but in small, less frequent portions:

Dairy and meat;
Hydrogenated oils;

Trans fats are the bad fats. Your body can’t absorb or break them down. Stay away from them. They can be primarily found in processed foods.

Food Storage

Foods lose their nutrients from excessive exposure to air, sunlight, water, and heat.

The following tips can help keep your foods nutrient-rich:

Store vegetables and fruits separately in air-tight containers in the fridge;
Ripen fruits in a paper bag (with an apple or banana) in a cupboard – not out in the sunlight;
Quickly wash produce just before consumption;
Eat vegetables raw or steamed;
Avoid boiling vegetables;
Microwave vegetables with minimal added water;
Cover leftover/uneaten cooked vegetables with air-tight wrapping;
Cover cut fruits with air-tight wrapping;

Food storage: keep nutrients in a cool and dry place | Photo: Polina Tankilevitch/Creative Commons

Eat Well And Save Money

Do you want to eat healthy without spending too much money?

We all have reasons to save a few pennies here and there – we’re students, parents, we’re chasing our dreams, need to buy a new board, travel to a competition, etc.

Here are a few ideas to help you get away from the mac ‘n’ cheese diet and get the nutrients you really need:

Bring your own reusable water bottle;
Use coupons;
Buy in bulk – freeze the extras;
Cook in bulk – freeze the extras;
Buy canned or frozen foods;
Don’t buy pre-packaged/convenience foods;
Buy only fresh foods you can eat before they go bad;
Make your own snacks;
Pre-pack your own lunches – invest in reusable storage containers;

Things to Avoid

The best way to curb junk-food cravings is to keep healthy, quick, and tasty snacks handy, such as dried fruits, nuts, popcorn, or toasted salty beans – they really are delish.

And you can also have actual good treats like frozen yogurt or natural dark chocolate.

Of course, there’s another appropriate saying you may have heard – everything in moderation.

Nevertheless, whenever possible, try to avoid or reduce the intake of alcoholic beverages, processed foods, and excessive caffeine.


We all like to drink a few beers or glasses of wine now and then, especially after a big event or big win.

Just don’t do it before competing, as it will most certainly affect your physical and mental performance.

The negative effects of alcohol performance are as follows:

Reduces performance potential by up to 11 percent in elite athletes and perhaps by as much as 15-30 percent in high school athletes;
Impairs the athlete’s reaction time for up to 12 hours after consumption;
Delays exercise recovery – alcohol impairs blood glucose for up to 36 hours, affecting energy production and optimum physical/mental performance;
Decreases protein synthesis for the repair of muscle tissue during post-exercise/recovery;
Reduces Human Growth Hormone (HGH) release up to 70 percent during the sleeping hours when (normal) release is at peak levels – negating the ability to build/maintain muscle mass efficiently;
Dramatically increases the release of the stress hormone cortisol – negating the training effect;
Depresses the immune system – statistics show athletes who drink get sick more often;
Drinkers are twice as likely to become injured as non-drinkers;
Heavy drinking results in projected losses of up to 14 days of training effect;

Do you still want that drink? Sure. Just be smart about it:

Do drink lots of water between drinks and after – hangovers are mostly due to dehydration;
Don’t drink “doubles”;
Don’t overdo it;
Don’t drink before training or competing;

Beer: drinking too much alcohol affects your physical and mental performance | Photo: Kindel Media/Creative Commons

Processed Foods, Convenient Dinners, Sugars, Candies and Pastries

Again with the tasty, easy stuff – it’s just not good for you. It’s plain and simple.

There is nothing beneficial for you in these foods, and certainly not anything that will provide you with decent sports nutrition for training or competing.

Sure it’s quick, easy, and yummy, but you are doing yourself more harm than good – just for a quick fix.

Here are a few reasons why processed foods and sugars are not healthy:

Your body can’t metabolize the ingredients properly, which leads to weight gain, sluggish mental and physical reactions, and mood swings;
It may seem cheap at the time, but often it is more expensive;
There are very little, if any, nutrients in the ingredients;
You will feel tired and hungry soon after;
Often the packaging is excessive, non-degradable waste;


As mentioned above, the effects of caffeine are still debatable.

Small doses can be beneficial, but everybody has different reactions to it, and most people experience negative effects from consuming too much.

You are your body’s best judge – evaluate your comfort intake levels.

Caffeine takes time to work through your system.

Take it sparingly and in small doses, and give it about 30-60 minutes for effects before having more.


It’s never good to take lots of power shake mixes and supplements.

If you can’t read the ingredients, stay away from them. Make sure your food and nutrition are as natural as possible.

Supplements make you feel great and will get you addicted.

They provide energy that lasts all day, keeping you sharp and alive and ready to take on the world.

But they’re not cheap and rarely state in plain English what the ingredients and their sources are.

Stay natural. Eat and drink what Nature gives you.

Words by Nicole Rigler | Skimboarder

Recipes with Whole Wheat Pasta

This summer salad is perfect for a work packed lunch



HHow do you cook corn on the cob?

There seem to be as many methods as there are cooks. Steam, cook, microwave? Do you grill, and if so, in the bowls or outside? (Or get in the mood and pull back the shells, add butter or an ice cube, wrap it up, and move on?)

You may prefer your corn raw, especially when it’s as fresh as possible.

I like to shake things up, and I’ve cooked (or not cooked) corn in all of the above ways, and lots more. But my go-to method is to microwave the corn in the (soaked) husk, which steams it slightly and the husk and silk slide off easily. It takes barely a second to remove these husks and cook the corn in a red-hot, dry pan, rolling it every few minutes. Some of the kernels will turn brown and charred, while the rest will turn a bright yellow, adding a touch of nuttiness and even a hint of smoke. You can butter them and serve them just like that, or you can cut the kernels off and really use them anywhere you want.

These kernels are at home on cereal bowls, tacos, and pasta dishes, but their highest and best use could only be in a salad.

Every year I audition several options for the location of my lamb’s lettuce recipe of the summer. A few years ago it was a Maggie Battista number that intelligently used shredded tortilla chips for texture. Last year it was Gaby Dalkin’s colorful combination of raw corn, watermelon radishes and snow peas.

This time the winner is from Molly Baz’s Cook This Book, and it depends on a base of cereal and quick pickled onions in a zesty dressing. Other elements: Queso fresco, chopped almonds, a generous amount of mint – and those corn kernels charred in the pan. The salad has several of my favorite summer qualities: it can be eaten at room temperature or cold, right after preparation or after a few days in the refrigerator. It’s quick and it’s adaptable.

Perhaps best of all, it is another way to enjoy this cute, golden star of the season.

Farro and charred lamb’s lettuce

This prep salad makes for fabulous summer lunches

(Laura Chase de Formigny / Washington Post)

total time: 40 minutes

Makes: 4 servings

This summer salad combines fried fresh corn with farro and pickled onions. Feel free to use any other grain instead of Farro; brown rice and barley would be an easy substitute. To get the most of your time, let the farro cook before you start preparing the other ingredients.

Go on: The farro and corn can be cooked (separately) and refrigerated for up to 1 week before combining with the dressing and other ingredients.

warehouse: The salad can be refrigerated in an airtight container for up to 5 days.


225g Farro (can replace barley, wheat berries, brown rice or your favorite whole grain)

80ml sherry vinegar or red wine vinegar, plus more to taste

80ml cup of extra virgin olive oil

1 tbsp honey or agave nectar

½ teaspoon of fine sea salt or table salt, plus more to taste

½ small red onion, thinly sliced

4 large ears of fresh corn, peeled

115g Queso Fresco or Feta, drained and crumbled

70g roasted almonds, chopped

15g lightly wrapped fresh mint or basil leaves, torn into small pieces

Freshly ground black pepper


1. Bring a medium saucepan of salted water to a boil. Add the farro and cook until it is through and al dente but not mushy, 20 to 35 minutes.

2. In the meantime, pickle the onion: mix the vinegar, oil, honey and salt in a large bowl. Add the onion and toss to combine, lightly squeeze to dip if necessary.

3. As soon as the Farro is al dente, drain into a fine-mesh sieve and rinse with cold water to cool. Put the drained farro with the pickled onions in the bowl and mix.

4. To char the corn, heat a large, dry cast iron pan over medium heat for a few minutes. Add the corn and cook every few minutes until charred in spots and light yellow, 11 to 13 minutes. Transfer the corn to a cutting board to cool. Cut the corn crosswise in half with an ear of wheat at a time, then place each half on the board with the cut side down and cut the kernels off the cob with a sharp knife. Repeat with the remaining corn.

5. To make the salad add the queso fresco, almonds, mint and charred corn and mix. Season with plenty of black pepper, season to taste and add more salt or vinegar if necessary. Serve at room temperature or cover and refrigerate to cool and eat cold.

Nutritional value per serving | Calories: 691; Total fat: 37g; saturated fat: 7g; Cholesterol: 20 mg; Sodium: 525 mg; Carbohydrates: 74g; Dietary fiber: 8g; Sugar: 13g; Protein: 19g.

Recipe based on “Cook This Book” by Molly Baz (Clarkson Potter, 2021).

© The Washington Post

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Recipes with Whole Wheat Pasta

Hailey Bieber Tells 36 Million Fans She “Has Never Felt Better” After Ditching Meat



Hailey Bieber is actively removing animal products from her diet, the model told her 36 million fans in a recent Instagram story. “In the last two and a half months I have completely eliminated meat (except fish) from my daily food and stuck to vegetarian / vegan dishes,” Bieber posted next to a photo of a gluten-free (and probably vegan) lemon poppy seed cake and latte.

The model, who is married to pop star Justin Bieber, said she noticed significant health benefits after removing some animal products from her diet. “I’ve never felt better,” said Bieber. “[I] feel so clear and energetic. Only for sharing for anyone thinking about leaving out meat. “

Hailey Bieber’s vegan trip

The 24-year-old model first became interested in plant-based foods after trying burgers, tater tots, and milkshakes from the Los Angeles area’s vegan mainstay Monty’s Good Burger – a favorite among vegan celebs like Joaquin Phoenix and Rooney Mara. After trying the bounty at Monty’s Good Burger, Bieber headed over to her Instagram Stories to rave about the experience. “So I’m neither a vegan nor a vegetarian. I’m half Brazilian, so trust me, I love a good pichana (a piece of beef), “wrote Bieber in 2019.” But I’ll say in the last week or so I’ve tried some of the most incredible vegan foods I’ve ever tried have. I’ve ever had and I want to keep researching plant-based. Send me all your suggestions. ”

In July 2020, Bieber’s interest in the plant-based lifestyle took a turn, thanks in part to the Netflix documentary The Game Changers, a film sponsored by Jackie Chan, Arnold Schwarzenegger, James Cameron, and many others that highlights top athletes who thrive on a plant. based diet and the performance benefits of not using animal products.


Before she saw the hit film, Bieber reached out to her then 28 million Instagram followers for advice on how to be vegan. “I’m trying to switch to a mostly plant-based diet to watch The Game Changers,” Bieber wrote on an Instagram story. “When you have suggestions for other things to see [and] read, send it to me. “

It looks like crowdsourcing vegan advice helped get Bieber where she is today, and with the new documentary Seaspiracy exposing the horrors of the global fishing industry, Bieber may be inspired to try all animal products, including fish to leave out for good.

Celebrities on the verge of vegan

Bieber is among a group of celebrities who have actively reduced their consumption of animal products and are so close to being entirely herbal. Katy Perry and her husband Orlando Bloom are both almost there. “I’m 95 percent ready to be 100 percent vegan,” Perry – an Impossible Burger superfan – told her 109 million Twitter followers in January, adding that her dog, Nugget, has also been on a plant-based diet for the past four months .


For his part, Bloom revealed that he eats meat because he has a thing for cows. “I’m 90 percent plant-based, so maybe I only eat a really good piece of red meat once a month,” Bloom said during an interview with the Sunday Times in March. “Sometimes I look at a cow and think: ‘This is the most beautiful thing there is.'”

And the Kardashian / Jenner clan is also part of the almost vegan club. Kim Kardashian West has been experimenting with plant-based diets since 2019, and this year the 40-year-old reality star and business mogul committed to giving up animal products entirely. In doing so, she also convinced her sisters to eat a plant-based diet. In May, Kourtney Kardashian announced in a post on her blog Poosh Your Wellness, along with a vegan food diary, that she was “95 percent vegan”. Kourtney Kardashian is currently dating Blink-182 drummer and longtime vegan. Travis Barker. If all goes well, Barker could bring Kourtney Kardashian 100 percent.

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Recipes with Whole Wheat Pasta

Hometown Focus Recipes | Hometown Focus



In line with our Health Edition this week, I was looking for recipes that offer the possibility of a healthier choice. The recipes are also designed to be made for just two people, although simple math should guide the chef on how to make a recipe for more. These are all from the cookbook Diabetes & heart-healthy meals for two

As I’ve lamented in the past, I’ve always enjoyed cooking for a crowd, but these opportunities are rare. It would be okay to prep just two, but I always like leftovers, so I would most likely at least double these recipes to have something left over for a lunch or second dinner the next day.


These are also lighter eating options as we continue with our hot weather and no rain. Not to mention, they’re good for you!

Chopped salad with Italian dressing


• 2 TBSP. Apple juice concentrate
• 2 TEA SPOONS. Apple Cider Vinegar
• 1 teaspoon. fresh lemon juice
• 1 teaspoon. Olive oil (extra virgin preferred)
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. Salt-
• 1/8 tsp. Garlic powder
• 1/8 tsp. paprika
• 1/8 tsp. dry mustard
• 1/8 tsp. pepper


• 2c. green leafy lettuce, torn into bite-sized pieces
• 1/4 c. chopped broccoli florets
• 1/4 c. chopped cauliflower florets
• 2 TBSP. chopped carrot
• 2 TBSP. chopped radishes
• 2 TBSP. chopped cucumber
• 2 medium-sized cherry tomatoes, halved

Mix the dressing ingredients in a small bowl. Put the salad in flat salad bowls. Spread the remaining ingredients on the salad. Pour the dressing over it

Salad. (Yield: For 2 people; 1/2 cup of lettuce and 2 tablespoons of dressing per serving)

Salad with cucumber and blue cheese

• 1/2 large cucumber, peeled and diced
• 2 TBSP. finely chopped red onion
• 2 TBSP. chopped fresh parsley
• 1 TBSP. Apple Cider Vinegar
• 2 TEA SPOONS. sugar
• 2 TBSP. crumbled low fat blue cheese
• 1 medium tomato, cut into four slices

In a small bowl, stir together the cucumber, onion, parsley, vinegar and sugar. Stir in blue cheese. Let stand for 5 minutes to allow the flavors to mix. Place 2 tomato slices on each plate. Pour the cucumber mixture over it. (Yield: 2 servings; 1/2 cup per serving)

Ginger tuna patties

• 2 large egg whites
• 2 TBSP. thinly sliced ​​spring onions
• 2 TEA SPOONS. finely chopped peeled ginger root
• 1 teaspoon. Soy sauce (lowest sodium)
• 1/2 tsp. toasted sesame oil
• Cayenne pepper
• 9 ounces. low-sodium light tuna in
Water, drained and cut into small up
medium pieces
• 1 teaspoon rapeseed or corn oil

In a medium bowl, whisk together egg whites, spring onions, ginger root, soy sauce, sesame oil, and cayenne pepper. Add the tuna and stir gently.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Divide the tuna mixture in half, making sure each has an equal amount of liquid so that the egg whites hold each patty together. Put one of the halves in a 1/2 cup measuring cup. Turn over on the pan and flatten the mound slightly. Repeat with the remaining mixture. Cook for 4 minutes on one side. Flip gently and cook for 3 to 4 minutes, or until firm. (Yield: 2 servings; 1 patty per serving)

Grilled Tuscan Chicken

• 2 TBSP. fresh lemon juice
• 1 TBSP. white balsamic vinegar or white

Wine vinegar
• 1 medium clove of garlic, chopped
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. dried sage
• 1/8 tsp. Pepper (coarsely ground)
• 2 boneless and skinless chicken breasts
Halves (about 4 ounces each), all visible
Discarded fat, chopped to 1/2 inch
• Cooking spray

In a medium-sized non-metallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage, and pepper. Add the chicken and turn it over to the coat. Cover and chill for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.

In the meantime, spray the grill grate lightly with cooking spray. Preheat the grill on medium level. Grill the chicken for 4 to 5 minutes on each side or until it is no longer pink in the center. (Yield: Makes 2 servings; 3 ounces of chicken per serving)

Cajun chicken pasta

• 1-1 / 2 ounce. uncooked wholemeal penne
• 1 teaspoon rapeseed or corn oil
• 8 ounces. Boneless chicken breast, skinless,
all visible fat discarded, but bite-sized
• 1/2 small onion, diced
• 1/2 small red pepper, chopped
• 1/2 small green bell pepper, chopped
• 2 ounces. Baby portobello mushrooms, sliced
• 2 medium-sized garlic cloves, chopped
• 2 TBSP. fat-free sour cream
• 2 TBSP. light tub cream cheese
• 2 TBSP. non-fat milk
• 1/2 tsp. salt-free, extra spicy
• 2 TBSP. grated or grated reduced fat
Parmesan cheese

Prepare the pasta according to the package instructions, omitting the salt and oil. Drain well in a colander.

In the meantime, in a medium-sized non-stick pan, heat the oil over medium heat and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until it is golden brown on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate and set aside.

Mix the onion, bell pepper, mushrooms and garlic in the same pan. Simmer over medium heat for about 3 minutes or until tender, stirring frequently. Stir in chicken and pasta.

Whisk the remaining ingredients except for the parmesan. Pour into the pan and stir to heat it. Sprinkle with parmesan cheese. (Yield: Makes 2 servings; 1-1 / 2 cups per serving)

French toast with orange and strawberry sauce

• 1c. Egg substitute
• 1/2 tsp. Vanilla extract
• 4 slices of light wholemeal bread
• 1 teaspoon rapeseed or corn oil
• 1/4 tsp. grated orange peel
• 1/3 c. fresh orange juice
• 1 TBSP. sugar
• 1/2 tsp. Cornstarch
• 1c. whole medium-sized strawberries,
• 1 (6 oz.) Container of non-fat vanilla yogurt

Whisk egg substitute and vanilla in a shallow bowl. Dip each slice of bread in the mixture and brush on both sides. Allow excess material to drain off. Set aside on a plate.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Bake the bread for 4 minutes on each side or until golden brown.

In the meantime, mix the orange peel, orange juice, sugar and cornstarch in a small saucepan and stir until the cornstarch has dissolved. Bring to a boil over medium heat. Cook for 1 minute, stirring frequently. Take off the heat. Allow to cool slightly.

Just before serving, stir the strawberries into the orange sauce until coated. Spoon over the bread. Top up with the yogurt. (Yield: For 2 people; 2 slices of toast, 1/2 cup plus 2 tablespoons of sauce and 1/4 cup of yogurt per serving)

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