National Pasta Month kicks off

October 1, 9:23 AMMiami Ethnic Foods ExaminerRose Y. Colón

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Mexican-style bow ties. Photo courtesy: pastaisperfect.com

Often shunned by those who fear carbohydrates, pasta has gotten a bad reputation during the low-carb craze of the last few years.

But guess what? Pasta is a healthy addition to your diet.

“Pasta pairs with all sorts of healthy foods. You can toss it with whatever veggies you have in the fridge, lean protein, lean fish, beans, it’s really about what you like,” according to Jessie Price, deputy food editor of Eating Well magazine and EatingWell.com.

As the spokesperson for National Pasta Month, which kicks off today, Price wants to spread the word about why pasta is a perfect food.

"Carbs are essential for your body and your brain. Carbs don't make you fat," Price said, noting that weight maintenance is about controlling portion size and pairing pasta with the right ingredients.

The skinny on pasta 

While opinions may differ on how many carbs one should eat a day, current nutritional guidelines from the U.S. Department of Agriculture call for consuming up to 65% of your calories from carbs. For a complete guide to portion sizes, click here.

In addition, studies by the National Pasta Association (NPA) have found that:

• Pasta, like all carbs, provides your body glucose, which helps fuel your muscles and brain
• Egg-less pasta is cholesterol free and low in sodium, which contribute to a low-fat diet
• Pasta has a low glycemic index, which prevents spikes in your blood sugar, making you feel full longer
• Enriched pastas provide a daily dose of folic acid, as well as B-vitamins and iron
• Whole-wheat varieties of pasta can offer up to 25% of your daily fiber

Affordable and family friendly

At an estimated price of $1.39 per pound, according to the NPA, pasta is budget friendly.

"With eight servings per pound, pasta is the smart and healthy way of stretching the dollar," Price said.

In addition to being healthy, Price said, pasta is an easy fix on any given weeknight.

With just a touch of vegetables, meat or a jar of sauce, you can have dinner on the table in 30 minutes or less.

Pasta goes ethnic

The origins of pasta are a bit mysterious.

History tells us versions of it existed long before Marco Polo set foot in Asia back in the 13th century. Furthermore, some scholars estimate the Chinese were eating noodle-type dishes as early as 3000 BC.

Regardless of where pasta came from, its versatility lends itself to different cuisines.

“Everybody loves pasta," Price said. " There are so many other things you can do with it, you don’t have to think along lines of Italian.”

Price recommends trying the Mexican-style bow ties (pictured above) to kick up dinner.

To take your palate around the world, Price suggests the following tips:

• Give Primavera pasta salad a quick Asian twist. Try adding thinly sliced bok choy (you don't even have to cook it), a little bit of ginger, minced garlic, a splash of soy sauce and a touch of sesame oil.
• Go Mexican with your mac and cheese. To make a  "chile con queso" type pasta, add beer and low-fat milk to your cheese sauce and finish with some jalapeños, chilies, and tomatoes.
• For Southeast Asian flair,  toss some pasta shells with diced mango, scallions, lime juice, a little fish sauce and something hot and spicy, such as sambal

For more recipes and to enter daily sweepstakes visit pastaisperfect.com

Questions or comments? Contact me at rosecolon@gmail.com