Hello Delicious!

Breakfasts

1. Fortified whole-grain cereal with low-fat milk and blueberries (Fights depression)

The cereal’s fortified with vitamin B, which studies have linked to good mental health. Plus recent research suggests people who slurp down vitamin D in a serving of milk don’t just build strong bones — they’re also less likely to get depressed. And those berries may be blue, but they keep us from feeling that way. So get crunching tomorrow morning. Even a soggy bowl says smile!

2. Banana-almond-flax smoothie (Fights depression and stress)

Slurp some happiness on the go with a smoothie that does wonders for the mood and the taste buds. The potassium in bananas is a super stress-buster; plus nuts and flaxseed are great sourcesof omega-3s, which may help fight depression.

3. Buckwheat pancakes with sliced banana (Beats stress)

Whether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day. And there’s science behind it, too: Buckwheat pancakes pack flavonoids that may help reduce stress(at least in mice). Top the stack with some sliced banana, filled with potassium, another stress-buster!

4. Full-fat Greek yogurt with honey and granola (Fights depression, boosts pleasure)

This positivity parfait packs a bunch of happy ingredients: protein from a creamy cupful of Greek yogurt increases levels of pleasure-boosting neurotransmitters, and the yogurt’s probiotics may be a tasty way to fight depression. Honey really is a spoonful of sweetness, with compounds that may fight depression by reducing inflammation in the brain. (Throw on some berries for extra healthy points!)

Salads

5. Salmon salad with vinaigrette (Fights depression)

When a bad mood hits, try a forkful of fish to feel better. Keep things cheery and green with this salmon salad, chock-full of omega-3-filled ingredients (like salmon and olive oil) that can help prevent symptoms of depression. Swap plain ol’ lettuce for spinach leaves for a bunch of mood-boosting B vitamins.

6. Warm quinoa, spinach, and shitake salad (Fights depression and anxiety)

Quinoa’s not only an awesome vegan protein source — it’s also a complex carbohydrate that can help prevent depression and anxiety by increasing levels of serotonin in the brain. And beyond the B vitamins in spinach, mushrooms are a source of selenium, a compound that may help fight depression. This superfood-packed salad‘s got all the goods!

7. Beet, citrus, and avocado salad (Boosts energy)

This colorful concoction brightens up the mood and the dining table. A bowlful of beets helpsincrease happiness with tons of folate; the vitamin C in citrus fruit recharges the body; and the flavonoids in a squirt of lemon juice benefit the brain. Tell a bad day to beet it!

8. Wild seaweed salad (Fights depression and anxiety)

Vegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of thissnazzy salad. Seaweed’s a source of iodine, which can help fight depression; brown rice is a complex carb that helps stabilize mood with serotonin; and the omega-3s in EVOO, flavonoids in lemon, and anthocyanins in honey may all boost mood.

Main Dishes

9. Poached eggs and asparagus (Fights depression and anxiety)

Eggs are a (perhaps surprisingly) good source of vitamin D, which may be important for fighting depression; they also provide mood-boosting vitamin B. And asparagus is filled with tryptophan, which increases levels of serotonin in the brain and helps prevent depression and anxiety.

10. Brown rice and black beans (Fights depression and anxiety)

Beans aren’t just good for the heart — they’re good for the mind, too, since the selenium in them can help reduce inflammation in the brain. Plus brown rice can boost mood by regulating serotonin levels. Try this great recipe for happiness.

11. Almond-crusted barramundi fish (Fights depression)

The name of this meal is fun to say, but that’s not all that’s great about it. Barramundi fish and almonds are excellent sources of omega-3s, which can help reduce depression and anxiety. Serve it with a side of spinach for a dose of B vitamins that also help create a positive mood. (Can’t find barramundi fish in the local grocery store? Try sea bass instead, although it doesn’t have quite as many omega-3s.)

12. Seared lamb chops with anchovies (Fights depression and beats stress)

Go classier — and happier — than chicken wings and use grass-fed meat in this dinner recipe. Lamb is packed with conjugated linoleic acid (CLA), a compound that reduces stress hormones, and anchovies provide depression-fighting omega-3s.

13. Turkey burger with sweet potato fries (Fights depression and anxiety)

Step up the traditional burger ’n fries with a meal that’s easier on the belly and the brain. Thetryptophan in turkey increases levels of serotonin, a neurotransmitter that regulates mood. Plussweet potatoes are filled with mood-boosting B vitamins. Fry them in olive oil for some extra omega-3 happiness power!

Pasta

14. Spaghetti with steamed mussels (Fights depression and anxiety)

Mussels — and most types of shellfish — are loaded with B vitamins, important for a good mood^[11] Try this recipe, which features whole-wheat pasta and EVOO. Certain food combinations have a lot to do with mood: A meal that includes carbs, protein, and fat (like this one) can stop a case of the Debby Downers in its tracks.

15. Whole-wheat pasta with cauliflower and collards (Fights depression)

This vegetarian pasta dish has complex carbs, which help regulate mood, plus a serving of healthy veggies. Pack an extra punch with purple cauliflower — it not only looks cool, it also prevents depression with a hefty dose of B vitamins.

16. Walnut-miso noodles (Fights depression, anxiety, and stress)

Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases serotonin levels, and walnuts pack omega-3s that fight depression and anxiety. And chop up some chard for a tasty topping that’s a great source of magnesium, which can improve snooze time and reduce stress levels, especially for ladies.

Soups and Stews

17. Chicken soup with vegetables (Boosts alertness)

Try a bowlful of the good stuff for the soul and for a smile. Chicken packs the protein that helps us stay alert and ready to tackle the day. And orange you glad vegetables like carrots and squash also improve mood. Loud slurping required.

18. Lentil and vegetable stew with kale (Fights depression)

Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and the little legumes are great sources of folate, important for a good mood.

Side Dishes

19. Braised collards with tomatoes (Fights depression)

This picture-perfect side dish features B vitamins and lycopene, which may fight depression by reducing inflammation in the brain. Substitute cherry tomatoes for the whole tomatoes in this recipe, since it’s easier to eat more of the lycopene-packed skin that way.

20. Fresh corn and blue potato hash (Fights depression)

Don’t worry, these potatoes aren’t moldy, but they are delicious ways to get happy. Blue potatoes (and their skins) are loaded with anthocyanins and iodine, nutrients that reduce inflammation in the brain and help regulate mood. This creative recipe adds an extra bonus with the mood-boosting B vitamins in spinach.

Snacks and Desserts

21. Trail mix with nuts and dark chocolate (Boosts alertness and beats stress)

This crunchy combo is filled with monounsaturated fats that help prevent blood sugar crashes, a major cause of grouchiness. Plus they can increase levels of serotonin, a neurotransmitter that regulates mood (and digestion). And a smidge of dark chocolate can prevent sluggishness with high levels of theobromine, a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can reduce levels of sneaky stress hormones.

22. Granola bars with chocolate (Fights depression and anxiety)

These homemade treats may look like cookies, but they’re actually nutritious ways to perk up. They’re filled with ingredients that fight depression and anxiety, like the omega-3s in flaxseed and anthocyanins in honey. Even better, dark chocolate’s a stress-buster and oats are a source of soluble fiber that helps prevent mood swings.

23. Chocolate chia seed pudding (Fights depression and anxiety)

Ch-ch-ch-chia! And chocolate! A more nutritious alternative to the standard pudding cup, this recipe’s a double whammy for a good mood. Chia seeds are a source of those depression-and-anxiety-reducing Omega-3s, and dark cocoa powder helps keep bad moods in check.

Beverages

24. Coffee with cinnamon (Boosts energy)

There’s no Red Bull required to make it through a long afternoon. Coffee’s a natural stimulant, brightening a dismal day by boosting energy and metabolism.. A cup o’ Joe may also create feel-good feelings (in humans and in rats) by increasing levels of the neurotransmitters dopamine and serotonin. And a sprinkle of cinnamon’s all it takes to put some more pep in that step.

25. Green tea and honey (Relieves anger and anxiety)

Sip a cup of the green stuff at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s a great source of theanine, which helps reduce anger and improve concentration. Add a spoonful of honey to reap the benefits of anxiety-reducing anthocyanins.

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Some things you should know: Canning and Jam Making.

Fresh Flavors
Choose the freshest fruits and vegetables available, preferably picked that day. Going to U-pick farms, farmers’ markets, or using fruits and vegetables from your own garden are great ways to ensure freshness. Avoid overripe or under-ripe fruits, which can affect the acidity and stability of the final product. Cucumbers, especially, need to be at their peak of freshness to make great pickles.

Pectin
Pectin—an essential gelling agent—is found naturally in many fruits, such as apples, plums, and oranges. Most recipes call for added pectin, in either liquid or powdered form; there are also special pectins available for making low-sugar preserves. Jams and jellies made without pectin must be cooked longer, depending upon the amount of natural pectin in the fruit.

When making jams and jellies, make sure to use the proper ratio of sugar, acid, and pectin to achieve the right texture and flavor. 

Sweet and Sour
In preserving, acid provides flavor, texture, and helps prevent bacterial growth. Acid is also an important part of the fermentation process in pickle making. 

In fruit preserves, lemon juice is typically used as the acid, while vinegar is more common in vegetable preserves. Preserves made with low-acid foods must be processed in a pressure canner to prevent any bacteria from growing (see Pressure Canning below).

Jars and Lids
To sterilize your jars, simmer them in a water bath for at least five minutes before using. Jars should stay hot until filled. You can reuse jars and rings from previous years as long as they are in good condition, but new lids must be used each time to ensure a good seal. 

Inspect the rims of jars for any chips, as these will compromise your seal. Soak the lids in hot water for at least ten minutes to soften the rubber edge. This will help the lids grip the tops of the jars when you screw on the rings. Small jars are preferable, as large jars (over one quart) take longer to process—and since it takes longer for the heat to reach the center of the preserves, the outer layer can become overcooked.

Filling Jars
Fill jars nearly to the top. The amount of “headspace” you need depends upon the recipe, so be sure to follow directions. For jams and jellies, it is usually 1/4-inch; fruit preserves and tomatoes need half an inch of headspace, and any low-acid foods that will be processed in a pressure canner will need one inch or more to account for expansion of the contents during processing.Run a thin spatula around the insides of the jars after they have been filled to remove air bubbles, and wipe the rims of the jars with a damp paper towel—any food residue on the rims could prevent a proper seal.

Place the warm lids onto the rims and screw the rings into place firmly, but not as tightly as you can. The rubber seal on the lid will be soft from the warm water, so you don’t want to crush it out of place. Rings can be tightened further once the jars have cooled.

Processing
Processing is the final step in the canning process. It seals your jars and sterilizes the contents. Most fruits and some vegetables can be processed in a hot water bath (low-acid foods should be pressure-canned).

The water should cover the lids of the jars by one inch, and should be kept at a low simmer or just below the boiling point. Processing times vary based on acid levels and even your altitude.

After processing, as the jars cool, the lids will become sunken in the center and you may hear a little “ping.” If you can press down on the center of the lid and make it move, the jar is not properly sealed: refrigerate and consume within two weeks. You can also check the lid and jar rim for imperfections, reseal, and process again within 24 hours.

Pressure Canning
Foods with low acid levels, such as pumpkin, meats, and some vegetables, must be processed in a pressure canner. This method raises the temperature of the water bath and speeds up the process without damaging the food. Pressure canners are not the same as pressure cookers, so don’t be tempted to use one! For more processing information, contact your agricultural extension office.

Storing
Store your jars away from direct sunlight in a cool, dry place. Food should be consumed within one year, although many items will not spoil for longer periods. If you see mold, discoloration, or smell something off, discard the contents immediately—but don’t just trust your nose. Some bacteria can produce toxins that are undetectable by sight or smell, so if a jar’s seal has been compromised, throw it away.

Safety
The science of preserving has come a long way. Many older canning methods- such as sealing jars with paraffin wax—have been determined unsafe.

Fortunately, every state has an agricultural extension office dedicated to the latest in food preservation and other home safety issues. West Virginia even provides community kitchens, so gardeners can do their canning while working with experts to ensure success!

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Spaghetti Squash is a terribly underused vegetable. Here are some excellent recipes to remedy that.

9 ways to eat spaghetti squash.

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An adorable Pie in a Jar tutorial perfect for Christmas gifts for those you just don’t know what to get!

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If a city has three restaurants one is likely to be Italian (after the diner and the Chinese take-out). It might even come first if you count pizza parlors. Italian food is so common, we are used to calling it a cuisine – and it is. Almost all Italian food has a wide variety of shared characteristics you would not find in other regions. Pasta is so closely affiliated with Italian cuisine that almost all of the common names are Italian: macaroni; spaghetti; lasagna; fettuccini; fusilli. There are some common appetizers you would be shocked if you didn’t find on them on an Italian restaurant’s menue: bruschetta, prosciutto, olives. And the many cheeses that read like a list of Italian towns: mozzarella, parmesan, gorgonzola, provolone, ricotta, and more.

Those basics are what most people think about when it comes to Italian cuisine and Italian restaurants. But ask the average (or even above average) restaurant diner the difference between Northern and Southern Italian cuisine; or the difference between the dishes of Tuscany and Sicily – let alone some of the more obscure regions –and most will draw a blank.

 Here’s your primer.

Start with thinking about Italy’s geography. In the north Italy borders France, Switzerland, Austria and Slovenia. In the east Italy also shares the Adriatic Bay with Croatia, Bosnia, Yugoslavia, Albania and Greece. To the south across the Mediterranean there is Malta and Morocco. Italy also has three large islands: Corsica, Sardinia and Sicily. A common theme you will find in these ‘regional deep dives’ is the influence neighboring countries have. Areas of Italy bordering France will have strong French influences, those a little further East will have more German tendancies.

Here are four of the more common Italian regions and their key characteristics:

Campania: Campania cuisine is perhaps closest to what people think of as ‘Italian Food.’ It uses a lot of tomatoes, onions, and peppers. It is the largest producer (and consumer) of pasta in Italy. It’s most popular cheese is mozzarella. It also produced the original pie that eventually transformed into what we now know as American pizza.

Piedmont: Piedmont was the region that started the Slow Food revolution. It is the closest Italian food gets to the French. It is the Italian region most likely to use pastries and chocolate. It also has the most cheeses with ‘protected geographic status.’ This area’s most famous dish: Agnolotti (pasta folded over a meat or vegetable stuffing)

Tuscany: This famous region has relatively simple cuisine with meats and local vegetables. Truffles and wild game are also used in the right seasons.

Sicily: The famous island of Sicily is a mix of many different food histories. Sitting in the middle of the Mediterranean it has elements of Spanish, Greek, Arab and North African influencing its Italian-base. Even more so than other regions it uses a lot of fresh vegetables. Couscous, sweet-and-sour flavors, and less common meats like goose make this region stand out. If you like Italian food, but are looking for something a little different, Sicilian food would be a great choice. Try Enza Cucina Siciliana, a restaurant in Seattle that specializes in Sicilian cuisine.

But there are many types of cuisine in Italy beyond these core four. Here’s a sampling of what some more regions offer:

Trentino-Alto Adige: Trentino has a large German speaking population. Not surprisingly this region is known for its sausages, goulash, strudels, and sauerkraut.

Venice-area: The area around this beautiful city is the natural home of risotto and polenta. It also uses a lot of seafood due to its proximity to the sea.

Fruiuli-Venezia Giulia: This region is closely tied to Austria-Hungary. Ham, patina (meatballs made with smoked-meat), and spicy pork are signature dishes.

Lombardy: If you eat rice at an Italian restaurant, it likely has overtones of the Lombardy region.

Valle d’Aosta: Cheese fondues and thick soups.

Liguria: Savory pies.

Emilia-Romagna: Filled pastas (like ravioli).

Apulia: The largest producer of olive oil.

Calabria: Historical invasions from the Middle East give this region elements of Arab cuisine in their regional dishes. Raisins and eggplant mix with extensive use of macaroni.

Homemade Lasagna Noodle Recipe

Ingredients:
2 cups ‘00’ flour or all-purpose flour, sifted
16 to 18 large egg yolks
2 tablespoons whole milk
1 teaspoon coarse salt
2 tablespoons extra-virgin olive oil
Semolina flour, for dusting

Directions:
Place all-purpose flour into the bowl of an electric mixer fitted with the dough hook attachment. In a large bowl, mix together yolks, milk, salt, and 1 tablespoon olive oil. With the mixer on low, slowly add egg mixture to flour; mix until well combined. Increase mixer speed to medium and knead until dough pulls away from the sides of the bowl and is smooth and elastic, about 15 minutes.

Transfer dough to work surface and knead in remaining tablespoon oil. Cover dough with a damp kitchen towel and let rest at room temperature for 2 hours before rolling or store in an airtight container, refrigerated, up to 1 day.

Dust work surface lightly with semolina flour.

Divide pasta dough into 5 pieces and flatten each piece with the palm of your hand. Roll each piece of dough through a pasta machine, working from the largest setting to the smallest setting, and passing the dough through each setting twice. Or hand-roll with a flour dusted rolling pin until desired thickness. Using a sharp knife, cut pasta sheets into 13-inch-long pieces. Lay pasta sheets on prepared work surface, covered with a damp kitchen towel as you work.

Bring a large pot of salted water to a boil. Meanwhile, prepare and ice-water bath. Generously salt ice-water bath and set aside. Add pasta to boiling water and cook for 2 minutes. Drain, and immediately transfer to ice-water bath. Line a baking sheet with kitchen towels and transfer dough to baking sheet, layering kitchen towels between cooked pasta.

Makes about 4 pounds 

Pastas and Noodles and couscous, dumplings and wontons, macaroni, rigatoni, spaghetti, tubetti, vermicelli, fettucini—this is only a few of the many varieties of pasta, the most diverse food made from grain. Preparation of all pastas and noodles begin with a dough, or paste, made by mixing ground grain or flour and liquid. The ingredients, their proportions, and the methods of mixing and shaping the dough all are variables.

Most Western pasta is made from finely ground wheat flour. Good-quality dried pastas from wheat flour are customarily made from durum semolina. Many Oriental types of pasta are based on rice flour or starches derived from potatoes, beans or even acorns. The dough may be colored and/or flavored with vegetables, such as spinach, peppers, or tomatoes, and formed in many ways. Once shaped, the pasta can be used fresh, but can also be dried and stored.

All pastas share certain characteristics: flavor that is subtle and texture that is tenderly firm. Pastas are perfect vehicles to be used in combination with almost any other food. Some are coated with sauces; some mixed with meat, seafood, vegetable and cheese; and some pastas give body to soups.

Pasta Shapes have been made commercially in Italy since about 1400, and in the United States since 1848. By extruding pasta dough through dies, or molds, manufacturers have created hundreds of forms. Most shapes can be used interchangeably to vary the appearance of pasta dishes. As a rule, twisted and curved shapes are used with meaty sauces, as they trap more chunky particles than strands and ribbons do. The wide bands of lasagna are best reserved for layered casseroles, the broad tubes of manicotti for filling.

Commercial, dried pasta can be stored almost indefinitely if it is kept in a tightly sealed package or a tightly covered container in a cool, dry place.

Types Of Noodles and Pastas

Acini di pepe – Probably the smallest variety of pastina, acini di pepe is tiny, pellet-shaped pasta and is made with wheat flour.
Anellini – Medium-small, ridged, tubular pasta cut in thin rings.
Arrowroot Vermicelli – Very thin, Chinese noodles.
Bucatini – Long, “holed” sting noodles. These long, think hollow tubes of pasta are used with pesto and sauces containing pancetta, vegetables, and cheeses.
Candele – Long, large, tubular shaped. Traditional with Neapolitan-style ragu, candele are ideal for all meat sauces.
Cannelloni – Large cylinders. The thinnest sheets of pasta are cut into 3½ x 4½ inch rectangles and stuffed with a variety of fillings.
Capellini or Capellini D’Angelo/Angel Hair – Very, fine, solid, cylindrical pasta.
Capellini Tagliati – Broken angel hair.
Cavatappi – Medium-thin, hollow, ridged pasta twisted into a spiral and cut into short lengths.
Cellophane noodles – Cellophane noodles or bean starch noodles are made from the starch of mung beans and come as vermicelli or as flat, wide noodles. They are difficult to cut and separate when dried, so buy them in small bundles. They need to be soaked in boiling water for ten minutes or until soft, and then drained. You can also deep-fry them direct from the package.
Conchiglie or Shells – Large or medium with a ridged shell shape. Use medium shells for tomato, meat, and butter sauces. Giant shells may be stuffed and baked.
Conchigliette – Little shells. Used in light soups containing vegetables or lentils.
Couscous – Fine granules of pasta made from semolina flour. Of North African origin, couscous is traditionally cooked by steaming it over boiling water or a pot of stew.
Cresti di Gallo – Ridged, hollow, elbow-shaped noodles with a ruffled crest along one edge.
Ditaloni Rigati – Narrow tubes cut in short lengths. These “thimbles” which are available in smaller sizes and ridged or smooth, should be used in soups with beans.
Egg Flakes – Tiny, flat squares.
Egg Noodles – Usually ribbons in varying widths; may be cut long or short. They are packaged loose or in compressed bundles, and may have spinach or other flavorings.
Elbow Macaroni – Narrow, curved tubes cut in short lengths (about 1 inch).
Farfalle – Butterflies. Flat, rectangular noodles pinched in center to resemble a butterfly or bow. They may have crimped edges. Pair these with simple oil-based sauces, butter, tomato, and cheese-based sauces.
Fedelini – Very fine ribbon pasta, similar to vermicelli.
Fettucini – Long, flat, ribbon-shaped, about ¼ -inch wide.
Fiochetti or Bowties – Rectangles of flat pasta curled up and pinched slightly in the center to form bow shapes.
Funchetti – Little mushrooms. This quirky mushroom-shaped egg pasta works well in hearty soups.
Fusilli – Corkscrews. Long, corkscrew-shaped strands, thicker than spaghetti. Springy shape for meat sauces that are traditionally served with Neapolitan ragu. They can be used in baked pasta dishes.
Fusilli Corti – Short twists. These short, tight twists form hollows that will effectively trap meat, ragu, and ricotta preparations.
Gnocchi – Dumplings made from ricotta or more often with potatoes. Use gnocchi with tomato, butter, or meat sauces.
Hokkien – Hokkien noodles are round, yellow wheat noodles available from the refrigerated section of Asian and some super markets. Place noodles in a bowl and cover them with hot to boiling water. Soak for 1-2 minutes or until noodles have softened. Drain and use, as recipe requires.
Lasagne – Large, flat noodles about 3-inches wide; usually with curly edges.
Linguine – Thin, slightly flattened, solid strands, about 1/8 – inch wide. Traditionally, linguine are used with “white” clam sauces, pesto, and delicate oil-based sauces.
Macaroni – Thin, tubular pasta in various widths. They may be long like spaghetti or cut into shorter lengths.
Mafalde – Flat, curly-edged, about ¾-inch wide. Sometimes called lasagnette or malfadine.
Manicotti – Thick, ridged tubes that may be cut straight or on an angle.
Mostaccioli – Medium size tubes with angle-cut ends. May be ridged.
Orecchiette – Smooth, curved rounds of flat pasta; about ½ -inch in diameter. Pair with thick, rustic sauces or with vegetable sauces and ragu.
Orzo – A tiny pasta shape that resembles large grains of rice.
Pansotti – Pot-bellied dumplings. These are cut from 2 inch squares, stuffed, and folded into triangles. They may have straight or fluted edges.
Pappardelle – The name pappardelle derives from the verb “pappare,” to gobble up. The fresh types are ¾-1 inch wide and have fluted edges. Dried egg pappardelle have straight sides.
Penne Grandi (Sardi) – These spacious tube shapes are for use with ragu, meat, and robust vegetable sauces, such as those containing broccoli or cauliflower.
Penne Lisce– These pennes are smooth, rather than ridged. Tomato sauces, including more chunky versions, meat sauces, and cream sauces are compatible.
Penne Mezzanine – The smallest of the pennes, these half-thickness pastas are best matched with light vegetable sauces and tomato sauces.
Penne Rigate – Ridged penne are designed to take oil or butter based sauces, meat or vegetable creations, and cheese sauces. unctuous
Ramen – Ramen noodles are used extensively in Japan, although they are Chinese in origin. They can be purchased fresh, but are much more readily available dried. They are used in Japanese noodle soups. The fresh noodles need to be boiled until they are tender before being added to a soup. Most dried ramen noodles are instant and only need boiling water poured over them to be cooked.
Rice Noodles – Noodles in various widths (up to about 1/8 inch). Rice sticks are long, straight ribbons, and rice vermicelli is very thin.
Ravioli – Stuffed squares of pasta, filled with cheese, vegetable, or meat fillings, made by hand or in molds.
Rigatoni – Thick- ridged tubes cut in lengths of about 1-½ inches. Choose this robust shape for meat and sausage sauces, fresh tomato sauces, vegetable sauces, and baked timballi.
Rotelle – Spiral shaped.
Rotini – Small, round, 6-spoked wheels. The “spokes” of these pasta wheels effectively trap meat and cheese sauces.
Shanghai – Shanghai noodles are soft, flattish, fresh wheat noodles. They are found in the refrigerated section of Asian supermarkets. They have a firm texture when cooked and are used in Chinese soups and stir-fries.
Soba – Soba noodles are long, thin Japanese noodles made from buckwheat. Sometimes wheat flour is added as well as flavorings such as green tea, shiso leaves and black sesame seeds.
Somen – Somen noodles are fine white Japanese noodles made from wheat and water or egg yolk. These noodles are often cooked lightly in boiling water and served cold with a dipping sauce or in soups.
Spaghetti – Solid, round strands ranging from very thin to thin. Use spaghetti with tomato or fish sauces, or oil-based sauces.
Taglierini – Paper-thin, ribbon pasta cut about 1/16-inch wide. Also known as tagliarini, tagliolini, and tonnarelli.
Tagliatelli – Very thin and delicate flat noodles, about ¼ inch wide. Use with cream sauces and other sumptuous sauces.
Tortellini – Little pies. Made from 2-inch disks of pasta and filled with either meat or cheese.
Tortiglione – Hollow spirals. Also called succhietti (from the word for a drill bit), these short hollow spirals are for use with meat or cheese sauces.
Tubetti – Medium-small (usually about as thick as elbow macaroni), tubular. May be long or cut in lengths of about an inch. Perfect for minestrone.
Tubettini – Little tubes used in light soups.
Udon – Udon noodles are soft, creamy, buff-colored Japanese wheat flour noodles. They are usually boiled in stock or soup broth and served as an informal snack.
Vermicelli – Very fine cylindrical pasta. Similar to capellini and fedelini. Choose fine vermicelli and fedelini noodles, broken up, for broth-based soups. Thicker varieties are suitable for sauces.
Ziti – Medium-size tubes. May be ridged; and may be long or cut in approximately 2-inch lengths. Use with ragu and meat and vegetable sauces.

Mediterranean cuisine encompasses food from the cultures adjacent to the Mediterranean Sea. Including, but not limited to, influences from regions in countries such as Egypt, France, Greece, Israel, Italy, Morocco, Spain, and Turkey. Key ingredients of Mediterranean cuisine include these vegetarian-friendly ingredients: olive oil, fresh fruits, fresh vegetables, protein-rich legumes, whole grains, and moderate amounts of red wine. The flavors are rich, and the health benefits for people choosing a Mediterranean diet—one of the world’s healthiest—are hard to ignore. They are less likely to develop high blood pressure, high cholesterol, or become obese. These eight vegetarian staples of Mediterranean cooking are heart healthy and will make you happy inside and out!

Broccoli Rabe
To be Italian is to appreciate dark leafy vegetables, especially this earthily bitter brassica that pairs beautifully with bold ingredients. Like other cabbage family members it’s a nutrition superstar, providing plenty of vitamin C, potassium, calcium and fiber as well as carotenoids and cancer-fighting indoles and isothiocyanates.

Chickpeas
Eaten daily, combined with grains and starches, beans provide high-quality protein along with folate, calcium, iron, and zinc. They also offer benefits like healthy, filling doses of fiber (both soluble and insoluble), phytates and phyto­sterols; studies suggest beans may help manage diabetes, prevent colon cancer, and reduce heart disease risk.

Couscous
Traditionally unrefined grains (pasta, bread, barley, couscous) are the base of most Moroccan diets. Leaving the grains whole lowers their glycemic index, so they are digested more slowly and produce gentler rises in glucose and insulin than refined versions; they also retain all their fiber, magnesium, vitamin E and other antioxidant phytochemicals. Diets rich in whole grains may protect against heart disease, diabetes, and other chronic diseases.

Eggplant
Beloved for its toothsome texture and neutral flavor that takes up sauces beautifully, eggplant gives meaty satisfaction to a cuisine in which meat traditionally makes rare appearances. While not a nutritional powerhouse, eggplant contains some fiber and potassium; chlorogenic acid, a compound concentrated in eggplant skin, may have antiviral and cancer-fighting properties.

Hazelnuts
Nut trees are almost as common as olive trees in Italy. Nuts are savored as snacks, ground into sauces, and sprinkled on salads. They’re loaded with heart-friendly monounsaturated fat; they’re also rich sources of protein, fiber, vitamin E, folate, calcium, and magnesium. Nut protein is also high in arginine, an amino acid that helps maintain healthy blood vessels.

Olive Oil
Prized since antiquity (original Olympic winners were awarded jugs of it), olive oil is imperative in Mediterranean cookery, especially when it comes to preparing vegetables. Rich in monounsaturated fat and (in extra-virgin types) antioxidant polyphenols; many believe its wide use throughout the Mediterranean explains much of that region’s low heart disease rates.

Peppers
Fresh, roasted, or dried and ground into complex sauces and pastes, peppers add color to Mediterranean dishes. And good nutrition: all types are rich in vitamins A and C, fiber, folate, beta carotene, and vitamin K. Red peppers also deliver lycopene, as well as lutein and zeaxanthin—protective against macular degeneration.

Tomatoes
It’s hard to believe these now-ubiquitous orbs weren’t native to the Mediterranean region (grazie, Columbus); they’re staples in every cook’s larder, fresh, canned, and in paste form. Tomatoes are packed with vitamin C and lycopene, a heart-protective antioxidant that may also help prevent some cancers (particularly prostate). Plus they’re versatile enough to enjoy every day.