Pasta Rice and Health plus two recipes

Beef lasagna

Ingredients:

 200 gm Pasta skin

300 gm Beef Bolognese

200 gm Béchamel [see recipe]

100 gm Parmesan cheese

50 gm butter

Seasoning

Preparation:

·         Take the pasta skin cut in rectangular shape, boiled in salt water, drained and dry

·         In a pan mix béchamel and beef Bolognese [better if the ragout see recipe * ] adjust seasoning

·         In a oven try, put some butter and start to layered the sauce, covert with the pasta, them some more sauce, cheese, pasta, go on like this until you have made few layer.

·         The last layer have to be covert with the sauce and Parmesan cheese

·         place into the oven at 180 degree’ for 10 minutes

·         Take out and if you have a salamander gratinatet or height you oven to 220

·         Cut and serve

Note:

You can place into the lasagna ham, grilled vegetable, and different cheese. eggs

The most important thighs is to follow the old tradition in making the sauce  

Tagliatelle with Alfredo Sauce

For 6 people 

Ingredients:

600 gm Tagliatelle

200 gm button mushrooms

50 ml extra verging olive oil

30 cm chop onion

20 gm chop garlic

20 gm chop parsley

50 gm grated Parmesan cheese

150 gm chicken breast

Seasoning

Chop rosemary 

Salt and pepper for the seasoning 

Preparation for the sauce

• Roasted the chicken breast or some chicken meat in a Owen, with some seasoning, chop rosemary and oil. Cook and cut in pcs  

• In pan place butter, onion and garlic and Sauté with the button mushrooms add chicken and cream.
• Let everything become thicker put some   parsley, and finish to seasoning
• Boil pasta in salt water and sauté’ with the sauce
• Served with crushed black pepper and grated parmesan cheese

Note:

This plate can be done with or with out chicken,

Pasta, Rice and Health:

Pasta and rice are “good” crab. Carbohydrates are the source of most of the body's glucose, which is the crucial fuel energy source for the brain, red blood cells, muscle and organs. Pasta is an excellent source of complex carbohydrates.

Pasta is not a “white” food. Pasta is golden or amber because it is made from semolina flour, which is ground from durum wheat. White flour used to make white bread is ground from common wheat.

Pasta and rice are nutritious. Pasta is a good source of B vitamin, iron and niacin. It is very low in sodium and is cholesterol free.

Pasta has a low Glycemic Index (GI) of 41. This is similar to the GI of a pear, legumes, beans and nuts, and less than the GI of pumpernickel bread. Pasta has a low glycerin index, so it does not cause sugar in the blood to rise quickly. (Glycemic index measures how rapidly a carbohydrate triggers a rise in blood sugar; the higher the number, the greater the blood sugar response.)

Pasta meals are efficient “delivery systems” for healthy foods. Pasta is eaten with its plate partners, such as vegetables, fish, extra virgin olive oil, cheese, tomato sauce, beans, poultry and meat. By pairing pasta or rice with ingredients, the complete meal is nutritious and satisfying.

Mediterranean diet. The Mediterranean diet is characterized by abundant variety of plant foods (fruits, vegetables, breads, pasta, rice , other forms of cereals, potatoes, beans, nuts, and seeds), extra virgin olive oil as the principal source of fat, dairy products (mostly cheese and yogurt), fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts.

The New England Journal of Medicine reported that the Mediterranean Diet reduces the risk of death from heart disease and cancer. Cereals, which include pasta, are an integral part of the Mediterranean Diet.

Pasta , Rice  & A Balanced Diet

Most international Dietary Guidelines define a well-balanced diet as an eating pattern that get 45-65% of its calories from carbohydrates, 15-20% from protein, and 30-35% from fats.

The US Nutrition Facts label defines a serving of pasta as approximately 1 cup cooked (1/2 cup uncooked), containing about 200 calories.

Low-Carbohydrate Diets

Studies in the New England Journal of Medicine and the Journal of the American Medical Association report there are no significant differences in weight loss between low-carbohydrate diets and conventional weight loss plans. The studies attribute weight-loss to a reduction in calories, not carbohydrates. ^2,3

A review in the Journal of the American Medical Association (April 9, 2003) of low-fat diets conducted between 1966 and 2003, concluded that weight loss from low-carbohydrate diets was the result of length of diet, pre-diet weight, and the number of calories consumed, but not reduced carbohydrate content.⁴

High-protein/high-fat diets have not been clinically proven to provide significant weight-loss benefits over the traditionally accepted low-fat diets. Although people following the diet have reported decreases in weight, a recent study published in the Journal of American Medical Association (JAMA Apr. 9, 2003) concluded that there was insufficient evidence to recommend or advice against the use of such diets.⁵

Two recent studies in the New England Journal of Medicine reported that although a low-carbohydrate diet produced a greater weight loss than did a conventional diet for the first six months, the weight loss differences were not significant at one year. The authors concluded that a carbohydrate-restricted diet should not be endorsed until studies evaluating long-term cardiovascular outcomes are conducted.