Rotini with Artichoke Hearts, Dried Cranberries & Spinach

* Makes 6 servings (each serving is about 1 ¾ cups)

This recipe is super quick and easy - you can make it all in the time it takes to cook the pasta. It’s also loaded with incredible nutrition. Did you know that artichokes have been found to contain more antioxidants than any other vegetable, while berries, including dried cranberries, are antioxidant superstars in the fruit world? As for spinach, Cornell University put it at the top of the list as the vegetable we should eat more often. Replacing meat with meatless alternatives, like pine nuts, is definitely a healthy move for our hearts. And last, but certainly not least, this recipe is simply delicious – great for any day of the week, but sure to be a hit the next time you have company over too.

1 box (375 g) Catelli Healthy Harvest Whole Wheat Rotini
3 Tbsp (45 mL) extra virgin olive oil
1 medium onion, diced
¼ cup (60 mL) pine nuts
1 can (170 mL/6 oz fl) marinated artichoke hearts, drained and chopped
2/3 cup (165 mL) dried cranberries
1 bag (227g/8 oz) baby spinach
½ tsp (2 mL) crushed red pepper flakes
¼ tsp (1 mL) ground black pepper
4 cloves of garlic, minced
Grated Parmesan cheese

Directions:

1. Cook pasta in boiling water according to package directions.
2. Heat a large skillet over medium heat. Add the olive oil, diced onion and pine nuts and sauté for about three to five minutes or until the onion is cooked.
3. Add the chopped artichoke hearts, dried cranberries, spinach, red pepper flakes and pepper. Sauté for another two to three minutes or until the spinach just starts to wilt.
4. Add the garlic and sauté the entire mixture for about one more minute.
5. When the pasta is ready, drain and toss with the skillet ingredients.
6. Serve sprinkled with freshly grated, Parmesan cheese. Garnish with slices of fresh lemon.

Each serving contains: 418 calories, 12 grams fat, 2 grams saturated fat, 0 grams trans fat, 65 grams carbohydrate, 11 grams fibre, 13 grams sugars, 258 grams sodium, 14 grams protein



For more whole grain pasta recipes visit the Catelli Healthy Harvest website at...
http://www.wholegrainpasta.ca/

Spaghetti with Apricots, Slivered Almonds & Cottage Cheese

* Serves 6 (about 2 cups each)

Apricots, almonds, cottage cheese and fresh mint are an amazing combination in your mouth and they go so well with whole grain pasta. The deep orange colour of apricots tells you they’re loaded with good nutrition, including plenty of beta-carotene. Almonds are the most nutrient-dense nut and are especially high in Vitamin E and magnesium – two disease-fighting nutrients most people don’t get enough of. Red peppers add great colour to this dish and contain more vitamin C than most other foods. Whole wheat pasta has the goodness of whole grains and is a superstar when it comes to fibre. Bottom line: great taste and great nutrition make this one awesome dish!

1 box (375 g) Catelli Healthy Harvest Whole Wheat Spaghetti
3 Tbsp (45 mL) extra virgin olive oil
1 medium onion, diced
1 large red pepper, diced
2/3 cup (160 mL or 100g) slivered almonds
1 can (398 mL/14 oz fl) apricot halves in light syrup (drain syrup, but put aside 3 tbsp/45 mL to add back), diced
1 cup (250 mL or 40g) fresh mint leaves, chopped
4 cloves of garlic, minced
1 ½ cups (375 mL) 1% cottage cheese
½ tsp (2 mL) crushed red pepper flakes
¼ tsp (1 mL) salt

Directions

1. Cook pasta in boiling water according to package directions.
2. Heat a large skillet over medium heat. Add the olive oil, diced onion, diced red pepper and slivered almonds and sauté for about five minutes or until the onion and red peppers are tender.
3. Add the apricot halves, three tablespoons apricot syrup, chopped mint, red pepper flakes and salt and cook for another three to five minutes or until the apricots are heated through.
4. Add the garlic to the skillet and cook, stirring, for one more minute.
5. Add the cottage cheese, mix well and heat just until the entire dish is hot.
6. Drain the pasta when ready and mix well with the skillet ingredients. Serve immediately. Garnish with fresh mint leaves.

Nutritional Analysis (per serving):453 calories, 14 grams fat, 2 grams saturated fat, 0 grams trans fat, 63 grams carbohydrate, 9 grams fibre, 14 grams sugars, 320 grams sodium, 9 grams protein

Easy Pasta Salad with Basil, Grape Tomatoes & Chickpeas

* Makes 6 servings (each serving is about 1 3/4 cup)

In Italy, a typical meal often consists of pasta tossed together with fresh ingredients that have not been cooked like tomatoes and basil. This recipe follows the same principle – you cook the pasta, but not the ingredients that go with the pasta. It’s a super fresh tasting dish that can be enjoyed as soon as it’s ready, but it’s also the perfect make-ahead lunch for work or school. Just store it in the fridge in an airtight container and enjoy it all week long. The whole wheat pasta, grape tomatoes and chickpeas make it a truly healthy and a totally delicious alternative to sandwiches made with cold cuts. Your whole family will love it!

1 box (300g) Catelli Healthy Harvest Whole Wheat Bows
2 cups (480 mL) grape tomatoes, halved
1 cup (250 mL or 40g) fresh basil, chopped
3/4 cup (190 mL) red onion, sliced
1 can (540 mL/19 oz) chickpeas, drained and rinsed
* optional: ½ cup (125 mL) peanuts, chopped

Dressing:
¼ cup (60 mL) extra virgin olive oil
3 Tbsp (45 mL) balsamic vinegar
2 Tbsp (30 mL) lemon juice
1 Tbsp (15 mL) maple syrup
2 cloves garlic, minced
1 Tbsp (15 mL) Dijon mustard
1 teaspoon (5 mL) Worcestershire sauce
½ tsp (5 mL) salt
¼ tsp (2 mL) ground black pepper

Directions:

1. Cook pasta in boiling water according to package directions.
2. While the pasta is cooking, in a large bowl combine halved grape tomatoes, chopped basil, sliced red onion, chickpeas and peanuts.
3. When the pasta is ready, drain and add to the grape tomato and chickpea mixture.
4. In a small bowl or measuring cup whisk together all the ingredients for the dressing.
5. Add the dressing to the pasta salad and mix well.
6. Serve immediately or put in the refrigerator in an airtight container to be enjoyed later as a cold pasta salad.

Please note: if you want to send this to school as a cold pasta salad in your child’s lunch, omit the peanuts (if your child doesn’t like onions, omit the red onion too – it still tastes great).

Nutritional Analysis (per serving without peanuts): 376 calories, 12 grams fat, 2 grams, saturated fat, 0 grams trans fat, 58 grams carbohydrate, 9 grams fibre, 8 grams sugars, 316 grams sodium, 11 grams protein

Nutritional Analysis (per serving with peanuts): 448 calories, 18 grams fat, 3 grams saturated fat, 0 grams trans fat, 60 grams carbohydrate, 10 grams fibre, 9 grams sugars, 340 grams sodium, 14 grams protein

Maple Cinnamon Roasted Almonds

* Serves 8 people (1/4 cup serving size)

Almonds are the most nutrient-dense nut you can eat. They are especially rich in two disease-fighting nutrients most people don't get enough of - vitamin E and magnesium. We should all make an effort to eat a small handful of nuts every single day. Eating nuts plain, just as they are, is certainly the healthiest way to enjoy them, but a recipe like this one is fun for a treat now and again. Your kids will love them too!

2 cups (500 mL) whole almonds
1/4 cup (60 mL) maple syrup
2 teaspoons (10 mL) canola oil
2 teaspoons (10 mL) vanilla
1 tablespoon (15 mL) cinnamon

Directions:

1. Roast the almonds on a large square baking sheet at 350ºF (180ºC) for 15 minutes.
2. Take the almonds out of the oven.
3. In a saucepan, mix together the maple syrup, canola oil, vanilla and cinnamon. Heat at medium just until the mixture starts to boil.
4. Add the roasted almonds to the saucepan. Toss until the almonds are evenly glazed and covered with the syrup mixture.
5. Cover the baking sheet with parchment paper. Spray with vegetable oil. Spread the maple almond mixture onto the parchment paper and let cool.
Enjoy the same day or store in an airtight container in the refrigerator to enjoy throughout the week.

Nutritional Analysis: Calories 245, fat 19 g, Saturated fat 1.5 g, Protein 8 g, Carb 15 g,
Fibre 4.7 g, Sodium 1 mg

Maple Baked Salmon with Almonds

* Makes 4 servings

This meal is so delcious you will want to make it again and again. It's great for the whole family. Salmon is loaded with heart-healthy omega-3 fats. Almonds are loaded with nutrition.
The marinade is perfect for bringing out the flavour of both.

Ingredients
4 skinless salmon fillets (each fillet should be about 3 ounces or 85 grams)
1/2 cup (125 mL) sliced, slivered or chopped almonds
1/4 cup (50 mL) maple syrup
1/4 cup (50 mL) orange juice
2 tablespoons (25 mL) fresh lemon juice
2 tablespoons (25 mL) light soy sauce
2 cloves garlic, crushed

Directions:

1. Preheat the oven to 425ºF (220ºC). Line an 8-inch (20 x 20 cm) square baking pan with parchment paper.
2. Place the four salmon fillets in pan, leaving 1/2 inch (1 cm) between pieces.
3. Place the almonds evenly on top of the fillets.
4. In a small bowl, mix together the maple syrup, orange juice, lemon juice, soy sauce and crushed garlic.
5. Use a spoon to gently baste the marinade over top of each fillet.
6. Bake salmon for about 15 to 20 minutes or until fish is just done. While the fish is baking, baste top with marinade at least once or twice. When removing fish from the pan, leave the leftover marinade behind and discard.

Serve the fish with brown rice and a green salad or vegetables.

Nutritional information: Calories 260, Fat 15 g, Saturated fat 2.4 g, Carb 11 g, Protein 21 g, Fibre 1.1 g, Sodium 187 mg

Rotini with Grape Tomatoes, Portobello Mushrooms, Asparagus & Almonds

Serves 6

2 cups (500 mL) grape tomatoes cut into halves
1/2 cup (125 mL) fresh basil, chopped
6 tablespoons (75 mL) extra virgin olive oil
1 medium onion, diced
2 cups (500 mL) 3 large Portobello mushrooms, chopped
3 to 3 1/2 cups (750-875 mL) 1 bunch of asparagus, chopped
1 cup (250 mL) sliced almonds
4 cloves garlic crushed
1 tablespoon (15 mL) ginger, minced
1 box (375g or 5 cups) whole wheat uncooked Rotini pasta
1/2 teaspoon (2 mL) pepper
1/4 teaspoon (1 mL) crushed red pepper
1/2 teaspoon (2 mL) salt (optional)
Parmesan cheese to sprinkle

Directions:

1. Bring large pot of water to a boil for cooking the pasta. While waiting for the water to boil, halve grape tomatoes and chop basil. Mix together in a small bowl adding two tablespoons (25 mL) of extra virgin olive oil. Set aside.
2. Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces (2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush garlic and mince ginger.
3. Add Rotini to boiling water. Follow package directions for doneness.
4. While the pasta is cooking, in another saucepan sauté onions in 1/4 cup (50 mL) of extra virgin olive oil for one to two minutes at medium heat. Add the mushrooms, asparagus, almonds, pepper and crushed red pepper to the saucepan. Sauté for about six minutes or until the asparagus is tender yet crisp. Add garlic and ginger to saucepan and sauté for another one to two minutes. Be careful not to let the garlic burn.
5. When the pasta is cooked, drain the water and add pasta back into the large pot. Add bowl containing grape tomatoes mixture along with the sautéed vegetables and almonds. Mix all ingredients together gently. Serve topped with freshly grated parmesan cheese.

Nutritional analysis: Calories 462, Fibre 10.1 g, Fat 23 g, Saturated Fat 2.7 g, Sodium 211 mg, Protein 17 g, Carb 55 g

Spinach Salad with Blueberries, Feta Cheese, Almonds & Berry Mint Dressing

Serves 4 people
Serving size: 2 1/2 cups (625 mL)

Spinach and almonds are both nutritional superstars. Blueberries are loaded with health-protective antioxidants. Eat this salad and your body will thank you for it.

8 cups (2 L) spinach
1 cup (250 mL) blueberries
1/2 cup (125 mL) sliced, slivered or chopped almonds (toasted, optional)
1/2 cup (125 mL) crumbled light feta cheese

Dressing:
3 tablespoons (45 mL) extra-virgin olive oil
3 tablespoons (45 mL) Ribena (concentrated blackcurrant nectar)
1 tablespoon + 1 teaspoon (20 mL) fresh, lemon juice
2 tablespoons (30 mL) fresh mint, chopped
1/4 teaspoon (1 mL) freshly cracked pepper

Directions:

1. In a small bowl, whisk together the salad dressing ingredients: olive oil, Ribena, lemon juice, fresh mint and pepper.
2. Toasting the almonds is optional, but it does intensify their flavour. To toast, place the almonds in an ungreased saucepan over medium heat. Stir them often, so they don’t burn. They are done when golden brown. This should take about 5 minutes.
3. Place the spinach, blueberries, almonds and feta cheese in a large bowl. Gently toss salad with the dressing and serve.

Nutritional Analysis: Calories 263, Total fat 21 g, Saturated fat 3.5 g, Carb 12.9 g, Protein 7.3 g, Fibre 4.2 g, Sodium 199 mg