Thanks to you all who came to our cooking class last night at the St. David’s Round Rock Health and Wellness Center. During the cooking class, participants learned the components of the DASH diet and how changing your diet can beneficially impact blood pressure which in turn lowers your risk for heart disease, stroke, and some types of cancer. The two recipes, of which one is feature below, were prepared using very little salt, included whole grains and interesting ways to incorporate fruits and vegetables. Both the pasta and the flatbread were quick and easy to prepare and could stand alone as an entree. Click here for the DASH shopping list which will help you on your trip to the grocery store.
Penne with Cherry Tomatoes, Asparagus and Goat Cheese
- 12 oz whole wheat penne pasta
- 1 cup asparagus, chopped into 1 inch pieces
- 2 TBSP water
- 1 cup cherry tomatoes, halved
- ½ cup fresh basil chopped
- 2 TBSP minced garlic
- Fresh ground black pepper
- 4 oz soft goat cheese
Fill a large pot with water and bring to a boil. Add the pasta and cook to al dente, 10-12 minutes. Drain thoroughly. While the pasta is cooking put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender but crisp, about 3 minutes. In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Can be served warm or cold. Serves 4.
Nutritional info: 371 calories, 7 g fat, 4 g saturated fat, 13 mg cholesterol, 16 g protein, 62 g carbohydrate, 9 g fiber, 121 mg sodium
I hope you enjoy this recipe and find ways to incorporate the DASH Diet into your life. Our next class will be on June 28th. Hope to see you there!
Tarie Beldin, RD, LD
St. David’s Round Rock Medical Center