CHANGING THE WAY PEOPLE EAT

For Taste, For Health, For Convenience

Pasta for All

C O N T E N T SIntroduction Introduction..................................................................................................2 WhatIsPasta?..............................................................................................3 WhatisaPastaMeal?..................................................................................3

Healthy Pasta Meal Scientific Consensus Statement PointsoftheScientificConsensusStatement............................................4

Why Pasta Is Healthy EvidenceofPasta’sHealthBenefits...........................................................8 PastaFitsIntoaWeightLossandManagementProgram..................... 11 PastaandWholeGrains:ADelicious,HealthyRelationship................ 13

Pasta Recipes From Around the World PastaonthePlate...................................................................................... 14 Argentina................................................................................................... 14 Belgium...................................................................................................... 15 Brazil........................................................................................................... 15 Canada....................................................................................................... 16 Chile............................................................................................................ 16 Colombia.................................................................................................... 17 CostaRica.................................................................................................. 17 France......................................................................................................... 18 Germany.................................................................................................... 18 Iran............................................................................................................. 19 Italy............................................................................................................. 19 Mexico........................................................................................................ 20 Portugal...................................................................................................... 20 Spain........................................................................................................... 21 Turkey........................................................................................................ 21 Uruguay..................................................................................................... 22 UnitedStates.............................................................................................. 22 Venezuela................................................................................................... 23

Traditional Healthy Diet Pyramids MediterraneanDietPyramid................................................................... 24 LatinAmericanDietPyramid.................................................................. 24

Pasta for All

Sara Baer-Sinnott, President,Oldways(Boston, USA)

Nuno Borges, PhD,UniversityofPortoandUniversityofMinho(Porto, Portugal)

Hector Bourges, MD, PhD,NationalInstituteforNutrition(Mexico City, Mexico)

Sergio Britos, UniversityofBuenosAires,(Buenos Aires, Argentina)

Jennie Brand-Miller, PhD,UniversityofSydney(Sydney, Australia)

Rosamaria Da Re, PhD,MauaTechnologyInstitute(Sao Paulo, Brazil)

John Foreyt, PhD,BaylorCollegeofMedicine(Houston, USA)

Marta Garaulet Aza, PhD, DrPH,UniversityofMurcia(Murcia, Spain)

Giovanni Ghirlanda, MD,UniversitàCattolicadelSacroCuore(Rome, Italy)

Attilio Giacosa, MD,PoliclinicodiMonza(Milan, Italy)

Oscar Herran, MSc,IndustrialUniversityofSantander

Helmut Heseker, PhD,UniversityPaderborn(Paderborn, Germany)

Cyril Kendall, PhD,UniversityofToronto(Toronto, Canada)

Denis Lairon, PhD,INSERM-INRA-UniversitédelaMediterranée(Marseille, France)

Giancarlo Logroscino, MD,UniversityofBari(Bari, Italy)

Vanderli Marchiori,ClinicalNutritionist(Sao Paulo, Brazil)

Kathy McManus, MS, RD,BrighamandWomen'sHospital,ateachingaffiliateofHarvardMedicalSchool(Boston, USA)

Pietro Antonio Migliaccio, MD,SocietàItalianadiScienzadell’Alimentazione(Rome, Italy)

Gulden Pekcan, PhD,HacettepeUniversity(Ankara, Turkey)

Gabriele Riccardi, MD,UniversityofNapoliFedericoII(Naples, Italy)

Jaime Rozowski, PhD,CatholicUniversityofChile(Santiago, Chile)

Maria Teresa Strumendo Migliaccio, MD,SocietàItalianadiScienzadell’Alimentazione (Rome, Italy)

Emilce Ulate, MSc,UniversityofCostaRica(San Jose, Costa Rica)

Nidia Solbeyh Vargas, Nutrionist and Dietitian(Caracas, Venezuela)

Fatih Yildiz, PhD,MiddleEastTechnicalUniversity(Ankara, Turkey)

The International Pasta OrganizationTheInternationalPastaOrganization(IPO)wasfoundedinBarcelonaonWorldPastaDay2005(October25,2005)andwasformallyorganizedinRomeonWorldPastaDay2006(October25,2006).

MissionTheIPOisanonprofitassociationdedicatedto:1. Educatingconsumers,healthprofessionals,journalists,governmentofficials

andothersaboutpasta(health,tasteandconvenience).

2. Increasingconsumptionoftraditionalpastaaroundtheworld.

Activities1. Organizesresearch,promotionalandeducationalprograms(suchas

WorldPastaDay)aboutpasta.

2. Collectsanddistributesinformationaboutpasta(nutritional,statisticalandotherinformation)indifferentcountries.

3. OrganizesaScientificAdvisoryBoard(apanelofexpertsinnutrition,health-careandphysicalactivity)whoeducateconsumersandothersthroughthemedia,conferences,research,publications,workshops,andotherrelatedactivities.

Scientific Advisory Board

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Whether served

simply or grandly,

pasta is wonderful!

What is Pasta?• abasicstaplefoodusedincookingaroundtheworld.

• afoodmadefromdurumwheatsemolinaorfromtheflourofcertainothergrainsmixedwithwaterand/oreggs,whichisthenkneadedandformedintovariousshapes;itisdriedandcookedpriortoeating.

• adeliciousfamilymealfavorite;thesignaturedishofmanyoftheworld’smostfamouschefs;acomfortmealintimesofstress;anexcitingmealintimesofcelebration;andabondingmealwhenfriendsgathertogetheraroundthetable,athomeoratinrestaurants.

• acomponentoftraditionalhealthymeals,especiallyinMediterraneanandLatinAmericanregions.

What is a Pasta Meal?• pastawithotherfoodsthatserveaspartnersontheplateorinabowl.

• recognizedbyphysiciansandnutritionscientistsashealthy,because:

1. Itscenterpiece—pasta—isaslowly-digestedcarbohydrate;

2. Itistraditionallydressedwitholiveoil,ahealthydietaryfat;

3. Itisoftenmixedwithotherhealthyfoods,suchastomatosauce,cheese,vegetables,beans,andseafoodorleanmeat.

INTRODUCTIONThisbrochureisanoverviewofpasta’spopularityinmostcornersoftheworld.Pastatodayisatrulyinternationaldish,whichisgoodnewsforpeopleeatingforhealth,taste,andconvenience.

Infact,pastawasfoundtobetheworld’sfavoritefoodinanApril2011poll,conductedbyOxfam,of16,000peoplein17countries.Whatpeoplereallymeanwhentheysaypasta,is“Iwantpastawithsomesauce,”or,“Iwantpastawithchickenandvegetables.”Suddenly,“pasta”istransformedintoanartisticcreation,andtheartistcanbearestaurantchefpreparinganelegantdish,orahomecookpreparingafamilydinner.Wonderful,versatilepastacanbeservedinavarietyofdishesfromeverydaytogourmet.

Thefirsthalfofthisbrochuresummarizestheconsistentaccumulationofscientificevidenceforthehealthfulnessofpastaandthepastameal.Theserecentfindingssupportthatpastaitselfisahealthfulandnutritiousfood,andalsothatwhenpairedwithits“partners”—oliveoil,vegetables,beans,cheese,fish,ormeat—pastacanbemadeintoadeliciousandbalancedmeal.Thesecondhalfofthebrochureexplainshowtoprepareandenjoypastamealsfromaroundtheworld.

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2. Pasta is a key component of many of the world’s traditional healthy eating patterns, such as the scientifically proven Mediterranean Diet. Traditional dietary patterns confer greater health benefits than current Western dietary patterns.

Traditionaldietpatterns,liketheMediterraneanDiet,haveproventooffergreaterhealthbenefitsthancurrentWesterndiets.Scientificresearchshowsthatthesedietpatternsmaylowertheincidencesofmajorchronicdiseasessuchasdiabetes,heartdisease,sometypesofcancerandobesity.Thesepatternsarecharacterizedbyeatingmostlyavarietyofplantfoods(fruits,vegetables,breads,pasta,wholegrains,potatoes,beans,nuts,andseeds),oliveandotherplantoilsastheprincipalsourceoffat,seafoodatleasttwiceaweek,dairyproducts(mostlycheeseandyogurt),poultryandeggsinreasonableportionsizesdailyorseveraltimesperweek,redmeatandsweetsconsumedlessoften,andwinewithmeals(uptooneglassforwomen,twoformen).Pastaandpastameals—onaplateorinabowl—areincludedintraditionaldietsaroundtheworld.

3. Many clinical trials confirm that excess calories, and not carbohy-drates, are responsible for obesity. Diets successful in promoting weight loss can emphasize a range of healthy carbohydrates, protein, and fat. These three macronutrients, in balance, are essential for designing a healthy, individualized diet anyone can follow for their whole life. Moreover, very low-carb diets may not be safe, especially in the long term.

Carbohydratesarenota“publicenemy”towaistlines.Modernconsumersdonothavetothrowpasta,breads,andlife-longfavoritemealsoverboardinordertofeelthey’reeatingwell.Thetruthisthat“good”carbohydratesareextremelyhealth-promoting,andeatingtoomuchfood(toomanycalories)withlittlephysicalactivityisthereasonpeoplegainweight.Eliminatingoneofthebody’sthreevitalmacronutrients—proteins,carbohydratesorfats—inordertoloseweightisliketakingacar’sengineouttohelpitrunbetter.Carbohydratesareessentialforbrainfunction,totalbodyenergyand,yes,effectiveweightmanagement.Feelfreetopickupaforkandreclaimhealthandoptimalweightoverapastameal!

HEALTHY PASTA MEAL SCIENTIFIC CONSENSUS STATEMENT

PastamadeheadlinesaroundtheworldinlateOctober2010whennutritionscientistsfromfourcontinentsmetinRiodeJaneirotodiscusspastaandhealth.Theirconclusions?Pastaisahealthycarbohydratefood,andisakeyingredientofhealthytraditionaldietsaroundtheworld,includingtheMediterraneanandLatinAmericanDiets.

TolearnWHYpastaishealthy,takealookattheconclusionsoftheHealthyPastaMealScientificConsensusStatement,agreeduponbytheprestigiousinternationalscientistswhentheymetinRio,andalsoatthesummaryofaselectionofscientificstudiessupportingthesepoints.

Points of the Scientific Consensus Statement1. Scientific research increasingly supports the importance of total diet,

rather than individual foods and nutrients.

Althoughanumberofparticularfoodsarecalled“superfoods,”carryingspecificnutrientstothebody,overallhealthandwellnesstrulyreflectsover-arching,everydayeatingpatterns.Thesepatternsstartwithestablishingadietabundantinfresh,healthfulfoodsthatsimplycrowdoutthelesshealthyfoods.Thisbig-pictureapproachtodiethasbeenfoundtobethemostsus-tainable,enjoyableandimportantpathtowellbeing.

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7. Pasta meals are enjoyed in cultural traditions worldwide, as they are versatile and easily adaptable to national/regional seasonal ingredients.

Whetherit’sspaghettiwithtomatoesandbasilinItaly,soupwithpastainMexicoandSouthAmerica,orwholegrainpennewithzucchiniinCanadaortheU.S.,pastaisuniversal.Itisthecanvasofdishes,readytotakeontheportraitofanyregioninspices,herbsandotherregionalfoods.Conveniently,itwillalsobeahomeforwhateverisinthefridge:alittlebitofgarlic,oilandanyvegetablesandherbswillmakeforagourmetmealathome!

8. Doctors, nutritionists, and other health professionals should recom-mend varied and balanced pasta meals for good health.

“Eatmorepasta”isonedietaryrecommendationthatwillmakeanyhealthprofessionalapatient’shero.Manypeopleknowthattheyshouldbereach-ingformorevegetables,beansandleanerproteins.Manyhavealsohadcountlessplatesofspaghettiandtomatoesortomatosauce.Whatmostpeoplemaynotknowistheversatilityofpastaandhowitcanbeusedtousherinotherfoodrecommendations.ItmaybehardtogofromhotdogstoBrusselssprouts,butit’sallintheaccompanimentandflavoring.Abowlofsteamedcarrotsandbroccolilooksalotmoreappealingandsatisfyingonabedofpastathanonitsown,anditcouldpossiblygoalongwaytowardsavingorlengtheningalife.

“Eat more pasta” is one dietary recommendation that will make any health professional a patient’s hero.

4. At a time when obesity and diabetes are rising around the world, pasta meals and other low-glycemic foods may help control blood sugar and weight especially in overweight people. Glycemic index is one of many factors that impact the healthfulness of foods.

Pastaislowontheglycemicindex—agoodthing—whichmeansthatthebodydigestsitmoreslowlythanmostothercarbohydrates.Pastadoesnotcausesugarinthebloodtorisequicklyandthereforefortifiesthebodywithasustained,balancedsupplyofenergy,keepingusfullandfit.Theglycemicindexofthepastamealisevenlower,becauseweeatpastawithotherhealthyfoods.

5. Pasta is an affordable healthy choice available in almost all societies. Promoting the affordability and accessibility of pasta meals can help overcome the misperception that healthy foods are too expensive.

Pastamaybethemostconvenient,delicioushealthfoodoutthere.Itcanbefoundatalmostanygrocerystore,inanarrayofstylesandbrands.Kidsloveitandcanshareitwiththeirgrandparents.Itcanbeservedcoldatasummerpicnicordressedatdinnerparties.It’sgoodforadventurouspalatesandsimpletastes.Itisnotexpensiveandit’squicktoprepare;it’saregularonrestaurantmenusandgroceryshelves;and,apastamealactuallyworkstwo-foldbybeingafantasticvehicleforotherhealthyfoods.

6. Healthy pasta meals are a delicious way to eat more vegetables, legumes, and other healthy foods often under-consumed.

Pastamealsareveryefficient“deliverysystems”forotherhealthyfoods.Pastaisnoteatenbyitself,butjoinedwith“partnersontheplate”suchasvegetables,oliveoil,tomatoes,herbs,legumes,andleancutsofpoultryandmeat,fishandshellfish.Bycombiningthesemultiplehealthyingredients,itbecomesapastameal,slow-ingdigestionandabsorptionofsugarinthebloodwhileprovidingessentialnutrientssuchasfiber,protein,vitaminsandminerals.

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▲ Perceptions vs. Reality in Affordability of Healthy FoodsInVictoria,Australia,scientistsatDeakinUniversitywantedtoknowiffinan-cialmeansandfoodcostssignificantlyimpactedwomen’sfruit,vegetable,andfoodconsumption.Aftersurveying1,850womenfrom45neighborhoods,theresearchersconcludedthatthequalityofpeoples’dietislinkedmoretotheperceptionthat“goodfoodmustcostmore,”ratherthantheirfinancialstatus.Thestudysuggeststhatsocioeconomicdifferencesindietarealmostcompletelyexplainedbyperceptionsoffoodavailability,accessibility,andaffordability,notactualcostimpediments.Journal of Epidemiology & Community Health, March 2008; 62(3):191-7.

▲ Med Diet Reduces Risk of Metabolic SyndromeMetabolicSyndromeisconsideredtobepresentifsomeonehasthreeormoreofthefollowing:highbloodpressure,highbloodsugar,largewaistcircum-ference,lowHDL(“good”)cholesterol,andhightriglycerides.ToassesstheMediterraneanDiet’seffectonmetabolicsyndrome,scientistsinGreeceandItalyconductedananalysisof50MedDietstudiesinvolvingmorethanhalfamillionpeople.TheresearchersfoundthattheMedDietimprovedallfiveriskfactors,andoverallreducedtheriskofMetabolicSyndrome.Theyconcludedthatthisdietarypatterncanbeeasilyadoptedbyallpopulationgroupsandvariouscultures,andcost-effectivelypreventMetabolicSyndromeanditsrelatedailments.Journal of the American College of Cardiology, 15 March 2011; 57:1299-1313.

Evidence of Pasta’s Health BenefitsThere is a consistent and mounting accumulation of nutrition science evidence for the healthfulness of pasta and the pasta meal. The following pages include summaries of recent scientific studies. These recent findings make clear that not only is the pasta itself a health-promoting and nutritious food, but that when it is paired with its “partners” on the plate or in a bowl— olive oil, vegetables, beans, fish or meat—pasta quite dramatically emerges as a nutritionist’s dream.▲ Med-Style Diets Promote Heart HealthPastaisastapleoftheMediterraneanDiet.Inaone-yearstudy,researchersatPontificiaCatholicUniversityinSantiago,Chile“Mediterraneanized”thedietinaworkplacecafeteria.145workersstartedthestudy,and96completedeverystepoftheplan.Astheworkers’dietsmorecloselyapproachedaMed-stylediet(asmeasuredbyapeer-reviewedscientificstudy),waistcircumference,HDL(“good”)cholesterol,bloodpressure,andotherhealthmarkersimprovedsignificantly.Public Health Nutrition, September 2009; 12(9A):1635-43.

▲ Pasta Among Foods Associated with Healthy ArteriesAgrowingmovementaimstoassociateentireeatingpatterns—ratherthannu-trientsorevenindividualfoods—withbetterhealth.AttheUniversityofSouthCarolina,researcherssoughttoidentifyfoodpatternsthatincreaseordecreasecoronaryarterydisease.Theirresearchshowedgreaterriskinthosewhoateapatternofhigherintakesoflesshealthfulfoodsandlowerintakesofmorehealthfulfoods(rice,pasta,andpoultry).British Journal of Nutrition, May 2010; 103(10): 1471-9.

▲ Low Carb Diets May Be HarmfulUniversityofColoradoresearchersrandomlyassigned32healthyobeseadultstoeitherahighfat(lowcarb)orahighcarb(lowfat)dietforsixweeks.Theyfoundthatweightlosswassimilarbetweenbothdiets,butthehighfat(lowcarb)dietincreasedLDL(“bad”)cholesterol.American Journal of Clinical Nutrition, March 2010; 91(3):578-85.

WHY PASTA IS HEALTHY

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Pasta Fits Into a Weight Loss and Management Program There is also consistent nutrition science evidence for the role pasta can play in weight loss and management programs. These findings make clear that pasta, by itself or as part of the Mediterranean diet, can contribute to an effective weight loss and management plan. Nutrition scientists also report that high-glycemic index foods tend to elicit greater hunger than do lower-glycemic index foods, such as pasta. ▲ Higher Carbohydrates Can Help Weight LossScientistsattheHarvardSchoolofPublicHealthandPenningtonBiomedicalResearchCenterrandomlyassigned811overweightadultstooneoffourreduced-caloriedietsvaryingincarbohydratebalance.Carbohydratelevelsinthefourdietswere65%,55%,45%,or35%,butallconsistedofsimilarfoodsandmetguidelinesforcardiovascularhealth.Afterfollowingthegroupfortwoyears,theresearchersdeterminedthatweightlosswassimilarat65%or35%carbohydrateandthatallfourdietsimprovedthebody’sdefensivefunctioningagainstdiseaseslikeheartdiseaseanddiabetes.New England Journal of Medicine, 26 February 2009; 360(9):859-73.

▲ Med Diet, Weight Gain, and AgingSomeofusmaynoticeafewextrapoundsappearonthescaleaswegetolder.Isthisjusttherealityofgettingolder?Anewstudy,whichfollowed10,376Spanishmenandwomenforabout6years,hasfoundthatfollowingtheMediterraneanDieteatingpatternmayslowdowntheweightgainnormallyobservedwithage.Infact,peoplewiththelowestMedDietscoregainedthemostweighteachyear.American Journal of Clinical Nutrition. December 2010; 92(6): 1484-93 [Epub Oct 20, 2010]

▲ Lower Carb Diets Linked To ObesityACanadianCommunityHealthSurveyof4,451Canadianadultsconcludedthatconsumingalow-carbohydratediet(adietwithlessthan47%carbs)isassoci-atedwithagreaterlikelihoodofbeingoverweightorobese,amonghealthy,free-livingadults.Thelowestriskofexcessweightwasforthoseconsuming290to310gramsofcarbohydratesperday.Journal of the American Dietetic Association, July 2009; 109(7): 1165-72.

▲ Brain MRIs show Less Disease with Med DietFoodforthought:ScientistsattheTaubInstituteforResearchinAlzheimer’sDiseaseandtheAgingBraincollectedMRIdataonthebrainsof707elderlyNewYorkers.Theythenstudiedthedietsofthesepeopleover5.8yearsanddividedtheparticipantsintothreegroupsaccordingtoMediterraneanDietad-herence.Theyfoundthatparticipantsinthetop-adherencegrouphad36%lessevidenceofbraindysfunction(duetobloodvesseldisease)andthatthoseinthemiddlegrouphad22%reducedodds,concludingthathigheradherencetotheMediterraneanDietmaykeepourbrainshealthierasweage.Annals of Neurology, February 2011; 69(2): 257-68

▲ Med Diet—and Pasta—Recommended for KidsStartearly:ScientistsattheHospitalVirgendelCamino,inPamplona,Spaincomparedthedietofhighschoolstudentstotheproven-healthyMediterraneanDietanddeterminedtheirscoresonthe“KidMed”index.Theyfoundthatdietqualitydecreasesprogressivelywithage,andrecommendedthatstudentsshould“increaseconsumptionoffruit,vegetables,nuts,pastaandrice,yogurtandcheese,pulsesandfish.”Anales del Sistema Sanitario de Navarra, aJan-Apr 2010; 33(1):35-42.

Start early:…“increase consumption of fruit, vegetables, nuts, pasta and rice, yogurt and cheese, pulses and fish.”

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Pasta And Whole Grains: A Delicious, Healthy RelationshipForextrahealthbenefits,tryawholegrainpastavarietyfordinner.Wholegrainsprovideahealthymixofnutrientsproventobebeneficialinthefightagainstheartdisease,strokes,type2diabetes,evenobesity.Pastaisadeliciousandfamily-friendlywaytoaddmorewholegrainstoanydiet.

Thereareawiderangeofwholegrainpastaoptions,fromgluten-freeto100%wholewheat.Somemanufacturershaveevencreatedpastasthatblendtradi-tionalrefinedsemolinawithwholegrainingredients.Thetasteofthesewholegrainpastasrangesfromnuttyandrichtosmoothandmild,offeringoptionstoeventhemostdiscerningpalate.Aswithregularpastas,itisalwaysagoodideatopreparewhole-grainpastasaccordingtopackagedirections.However,wholegrainvarietiestendtodryoutabitfasteronceremovedfromboilingwater,sotrytoaddsaucesorcoatingsasquicklyaspossible.

Pasta is a delicious and family-friendly way to add more whole grains to any diet.

▲ Why the Mediterranean Diet is Effective for Weight LossFocusingonburningenoughcaloriesalonerarelyresultsinlastingweightloss,unlessmeaningfullifestyleandbehavioralchangesarealsoadded.AteamattheUniversityofMurciainSpainhasfoundthat,althoughmanytypesofdietsresultinweightloss,theMediterraneanDietisespeciallyeffectivebecauseitissuitedtothesocialanddailylifeofpatientsandcaneasilybefollowedinthelongterm.Therefore,counselingprogramsbuiltaroundtheMedDietareverylikelytosucceed.Nutrición Hospitalaria, 2010; 25:9-17.

▲ Low Glycemic Foods Help Reduce Risk of Chronic DiseaseScientistsattheUniversityofTorontoreviewedevidencerelatedtoglycemicindexandhealth.Theyconcludedthatfoodslowontheglycemicindex(GI)areassociatedwithhigherlevelsofHDL(“good”)cholesterol,andthattheymaydecreasetheriskofdevelopingdiabetesandcardiovasculardisease.Somestud-ieshavealsofoundalinkbetweenhigh-glycemicfoodsandcertaincancers.Journal of the American College of Nutrition, August 2009: 28 Suppl:439S-445S.

▲ Benefits of Low-Glycemic Diets over Higher Protein DietsAlthoughallreduced-caloriedietscanachieveweightloss,thechallengeistodosowithoutincreasingtheriskofchronicdisease,andwithoutregainingtheweightafterthedietconcludes.AteamofresearchersattheUniversityofSydneyreviewedandcomparedevidencefortwotypesofdiets:onelowinoverallcarbsandhighinprotein,andonehighinlow-glycemic-indexcarbohy-drates.Theyconcludedthatbothtypesofdietresultinweightloss,butthattheevidencesuggestedthatlow-carbdietshavethepotentialforincreasedriskofdisease.Asia Pacific Journal of Clinical Nutrition, 2008;17 Suppl 1:16-9. Nutrition Reviews, April 2008; 66(4):171-82

▲ Low GI and Low GL Diets Protect Against Chronic DiseaseLooktotheIndex:AteamattheUniversityofSydneyfoundthatlowGIand/orlowGLdietsalonereducetheriskofcertainchronicdiseases.Indiabetesandheartdisease,theprotectioniscomparablewiththatseenforwholegrainandhighfiberintakes.Thefindingssupportthegeneraltheorythathighglycemicfoodshaveadirectlinktothedevelopmentofcertainchronicdiseases.American Journal of Clinical Nutrition, 2008; 87:627-37

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Boilthewaterandcookthepastauntilal dente,drainandsetaside.

Inasaucepan,heattheoilandaddtheonion,lemonjuice,lemonzest,nutmegandpepper.Mixwellandpouroverthespaghetti.

Addthebasil,mixwellandsprinklewithcheese.

Serveimmediately.

Makes4servings

Spaghetti with Lemon

400 grams (1 pound) spaghetti3 tablespoons extra virgin

olive oil1 onion, grated120 milliliters (4 ounces)

lemon juice2 tablespoons of lemon zest1 pinch nutmeg and pepper1 teaspoon basil2 tablespoons “Minas” cheese

or Queso Fresco (fresh cheese)

Brazil

Cleanorpeelthepeppers,tomatoes,andcarrotandcutthemintosmallpieces.Heattheoliveoilinthepanoverlowheatandsautéthepinenutsgentlyuntillightbrown.Thenaddthepiecesofcarrot,peppersandproscuitto,turnheattomediumandsimmeruntilallbeginstobrown.Addthetomatoesandsimmeruntiltomatoesbegintobreakdown.Seasonthemixwithpepper,saltandpaprikapowder.

Inthemeantime,cookthepastaperthepackageinstructions.Tossthepastaandsauceandsprinklewiththegratedcheese.

Makes2-3servings

Capellini with Peppers, Tomatoes, and Prosciutto

250 grams (1∕2 pound) capellini150 grams (2∕3 cup) diced

prosciutto 1 red pepper 1 green pepper1 carrot 30 grams (2 tablespoons)

pine nuts3 peeled and chopped

tomatoes150 grams (2∕3 cup) grated

cheesePinch of paprika powderPepper and salt to taste 2 tablespoons olive oil

Belgium

Pasta on the PlateAschefFelipeRojas-LombardiwroteinThe Art of South American Cooking,“oneofthemostsatisfyingfoodsintheworldispasta.”Happily,pastaisauniversalfood,complimentarytomanyotherfoods,andadaptabletomanycuisinesaroundtheworld.

Thefollowingrecipesarenationalorregionalexpressionsofthehealthypastameal,creatingaperfectlybalancedlunchordinnerinasingleplateorbowl.Takeavirtualtouraroundtheworldfromyourkitchen.YoumayfindyouagreewithSophiaLoren:“Everything you see I owe to spaghetti.”

Tips on Cooking PastaPastatastesitsverybestwheneatenrightafterit’scooked.Thegoldenruleistocookpastaal dente—neithertoorawnortoocooked.Totastepastaatitsfinest,justfollowthesesimpleguide-linesandcookingtimes:Pouragenerousamountofwater(1liter/1quartper100grams/1∕3 poundofpasta)intothepot,andplacepotonhighheat.Addsalt(10grams/2teaspoonsperliter/quartofwater).Whenthewaterbeginstoboil,addthepastatothepot.Letthewaterreturntoaboil,stir-ringthepastafromtimetotime,cookingitforthe“boilingtime”displayedonthepastalabel.Useacolandertodrainthepasta.Addyourfavoritesauce,mixwellandservehot.

Cookthepastatodesireddoneness.Drain,rinseincoldwater,andsetaside.

Sauteolives,peppers,andgarlicinalittlewaterovermediumheatuntilpeppersaresoft.

Inasmallbowl,mixcayenne,paprika(use2to3dashes),andsaltwiththeflour.Addoiltovegetables.Sprinkleflourmixtureovertheoliveandpeppersandstir.Continuecookingoverlowheatforafewseconds.

Addthepastaandtossuntilallnoodlesarecoatedandolivesarespreadthroughout.TosstheParmesancheeseintopastaatthelastminuteandserveimmediately.

Argentinian Olive Pasta

250 grams (1∕2 pound) thin pasta(capellini)

115 grams (1∕2 cup) green olives, quartered

75 grams (1∕3 cup) red bell pepper, diced

75 grams (1∕3 cup) green bell pepper, diced

2 cloves garlic, minced1 dash cayenne paprika1∕4 teaspoon salt11∕2 tablespoons flour4 tablespoons extra-virgin olive oil75 grams (1∕3 cup) Parmesan

cheese, freshly grated

Argentina

PASTA RECIPES FROM AROUND THE WORLD

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Vegetable Soup with Pasta

200 grams (1∕2 pound) small sized pasta

2 liters (8 cups) broth (chicken, beef, or vegetable)

2 stalks celery, chopped 2 carrots, chopped 230 grams (1 cup) green peas 1 bunch cilantro, chopped

Heatthebrothinamediumpot.Addthechoppedvegetablesandpeas,andletthevegetablessimmeruntiltheyarealmostcooked.

Addthepastaandcookaccordingtopackageinstructions.Addsaltandpeppertotaste,stirringoccasionally.

Topwithchoppedcilantroandserve.

Makes6–8servings

Colombia

Toastthealmondsintheovenonabakingtrayfor1to2minutes.Setasidetocool.

Boilsaltedwaterinalargestockpotandadd1tablespoonofoliveoil.Addtherotiniandcookal dente.Drainthewaterandrinsetherotiniwithcoldwater.Drainagainandletitcool.

Slicethetomatoesandcheese.Peelandslicetheavocado,addingdropsoflemonjuicetoavoidoxidation(turningblack).

Tomakethedressing,whisktheoil,vinegar,andmustard.Seasonwithsalt.

Alternateslicesoftomato,cheese,andavocadoaroundtheoutsideofaplatter.

Drizzlehalfofthedressingoverthepastaandaddthechoppedbasil.Seasonwithsaltandpepper.

Arrangethepastainthecenteroftheplatteranddrizzleontherestofthedressing.Sprinklewiththetoastedalmonds,decoratewithbasilleavesandserveimmediately.

Makes4servings

Tri-color Rotini Salad with Avocado, Tomato, and Mozzarella

250 grams (1∕2 pound) tri-color rotini

2 tablespoons small almonds1 tablespoon olive oil6 tomatoes, ripe but firm225 grams (1∕2 pound)

Mozzarella cheese1 large avocado2 tablespoons freshly

squeezed lemon juice3 tablespoons fresh basil,

choppedBasil leaves for decorationSalt and black pepper

DRESSING6 tablespoons extra-virgin olive oil2 tablespoons white wine vinegar1 teaspoon Dijon mustardPinch of salt

Costa Rica

Whole Wheat Rotini with Tomatoes and Zucchini

375 grams (3∕4 pound) whole wheat rotini

1 garlic clove, chopped 1 medium zucchini, diced1 onion, chopped 4 tablespoons olive oil 12 cherry tomatoes,

cut in half Salt and pepper Grated Parmesan cheese

to taste

Spaghetti with Avocado and Nut Sauce

200 grams (1∕2 pound) spaghetti1 large avocado 50 grams (1∕4 cup) nuts,

peeled and chopped 1 garlic clove 1 tablespoon olive oil Salt and pepper

Canada

Cooktherotiniaccordingtopackageinstructions.

Meanwhile,sautétheonion,garlic,andzucchiniinoliveoilovermedium-lowheatuntiltender.Addthetomatoesandparsleyorbasilandheatthrough.

TossthecookedrotiniwiththevegetablemixtureandservetoppedwithgratedParmesancheese.

Makes4–6servings

Peelandspoonout theavocado.Cut theavocadofleshintocubes.

Inablenderorfoodprocessor,pureetheavocado,nuts,oliveoil,saltandpepper(totaste)untilitformsasmoothcreamymixture.

Inthemeantime,cookthepastaaccordingtopack-ageinstructions.Besurethepastaiscookedal dente.

Oncedrained,mixthepastawiththeavocadomix-tureandserve.

Makes4servings

Chile

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Dipthetomatoesintoboilingwaterforabouttensecondsandplaceinabowloficewaterfor1minute.Removefromtheicewater,anddry.Peelthem,removetheseedsandcuttheminslices.Inasaucepan,brownthemincedonionintheoliveoil,thenaddthetomatoes.Seasonwithsaltandpepper.Cookforabouttenminutes.

Cookthepastaaccordingtothepackageinstructionsinplentyofsaltedwater,drainandaddittothesauce.GarnishwithbasilleavesandsprinklewiththegratedParmigianoReggianocheesebeforeserving.

Makes4servings

Spaghetti with Tomatoes and Basil

650 grams (11∕2 pounds) spaghetti

450 grams (1 pound) tomatoes (preferably San Marzano)

2 1∕2 tablespoons extra-virgin olive oil

2 tablespoons minced white onion,

10 basil leaves4 tablespoons Parmigiano

ReggianoSalt and pepper to taste

Italy

Pasta Salad with Hot Sauce

500 grams (1 pound) vegetable fusilli

5 tablespoons olive oil2–3 tablespoons finely

minced parsley leaves1 can tuna5–6 baby ears of corn,

cut into rings10 small pickled cucumbers,

chopped1 fresh chili pepper2–3 teaspoons lemon juiceSalt and pepper to taste

Boilthefusilliinsaltedwaterwith1tablespoonoliveoiladded.Drain,rinse,anddrainagain.

Mixthepickledcucumbersandbabycornringswiththemincedparsley.Addthetunaandthedesiredamountofchilipepper.

Tosstheingredientswiththecookedfusilli,addsalt,lemonjuice,andoliveoil.

Makes4servings

Iran

Germany

German Style Spätzle

1 onion, chopped4 tablespoons olive or canola oil1 leek, cleaned and cut into

small pieces250 grams (1∕2 pound) carrots,

diced250 grams (1∕2 pound) mushrooms1/8 liter (1∕2 cup) broth or stock1/4 liter (1 cup) cream250 grams (1∕2 pound) Spätzle600 grams (11∕2 pounds) ground

beef, chicken, or turkey1 clove garlic1 bunch parsley2 eggs3 tablespoon bread crumbsSalt and Pepper

Salad with Farfalle, Vegetables and Goat Cheese

450 grams (1 pound) farfalle 340 grams (3∕4 pound) red

and yellow peppers225 grams (1∕2 pound) zucchini 3–4 fresh thyme springs 1∕2 bunch fresh basil57 grams (1∕4 cup) goat cheese115 grams (1∕2 cup) pitted

green olives 6 tablespoons extra virgin

olive oilSalt and pepper

Cookthefarfalleuntilal dente.Meanwhile,trimanddicethezucchini,thensautéwith2tablespoonsoftheoliveoilforseveralminutes,seasoningwithsaltandpepper.Setaside.

Cubethegoatcheeseandsetaside.Washandchoptheherbsandsetaside.Washthepeppers,cutintwoanddiscardseedsandwhitefilaments.Grillthepeppers,cutthemintocubesandsetaside.

Whenthepastaiscooked,rinseincoolwateranddrain.Putthepastainasaladbowl,tossingwith2tablespoonsofoliveoil.Addthezucchini,peppers,aromaticherbs,goatcheese,olivesandtheremainingoil.Mixandserve.

Makes4servings

France

Cooktheonionin1tablespoonoftheoilinalargepotuntilitissoft.Turnoffheatandsetaside.Meanwhile,blanchtheleeksandcarrotsinsaltedwaterfor3and4minutes,respectively,andthenrinseincoldwateranddry.Washandcutthemushroomsinhalf.

Removehalfofthecookedoniontoabowl,andreturnpantomediumheat.Addthemushroomsandbraisefor5minutes.Addthebrothtothepan,scrap-ingupthebrownedbitsonbottom.Addthecreamandcookcovered,onlow,for15minutes.

Cookthespätzleaccordinglytothepackageinstructions.

Mixthemeat,reservedonion,eggs,andbreadcrumbs,saltandpepperandshapeinto16equalsizedballs.Fryintheremaining3tablespoonofoilatme-diumheatfor10minutes.Addthesaltandpeppertothevegetablecreamsauce,thenmixwithmeatballs.Serveladledovercookedspätzle.

Makes4servings

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Linguine with Cocoa Powder

500 grams (1 pound) egg linguine

250 grams (8 ounces) cottage cheese

75 grams (1∕3 cup) butter50 grams (1∕4 cup) grated

Parmesan cheese or Gruyère cheese

1 spoonful sweet cocoa powder

Salt, pepper and cinnamon to taste

Cookthepastainalargepotofboilingsaltedwater.

Meanwhile,mixthecottagecheesewiththegratedParmesancheeseandkeepitwarminadoubleboiler.

Oncethepastaiscookedaldente,drainquickly,placeonalargeservingdishandaddsomebutter.Placethecottagecheeseontopofthepasta,sprinklewiththecocoapowderandapinchofcinnamonandpepper.

Makes4servings

Spain

Pasta with Eggplant and Zucchini

500 grams (1 pound) small cut pasta

2 tablespoons olive oil1 clove of garlic1 fresh green onion1 small eggplant, cubed2 zucchini, cubed3 tablespoons vinegar200 grams (8 ounces) chard

or spinach60 grams (2 ounces) feta cheese1∕2 bunch fresh dill, choppedBlack pepper and salt

Turkey

Puttheoilinahotpan.Addtheonionandgarlicandsauteforfourminutes.

Addthecubedeggplantandzucchini,vinegar,saltandpepper.Cookfor15minutes.

Boilthepastawithsaltinplentyofwateranddrain.

Boilthechardorspinachleavesfor2-3minutes,drainandthencutintolongstrips.

Mixgreenswithcookedvegetables,andaddthedill.

Putthepastaonaservingdish.Addthemixedvegetables.Topwithfetacheeseandserve.

Makes4servings

Boilthecodfor10minutesandpullapartintopieces.Putthecodpiecesintoabowlandmixthemwiththemeltedbutter.Kneadthemixtureandaddthecookedpasta,littlebylittle.

Addtheparsleyandonion.Kneadeverythingonemoretime,seasonwithpepper,andalittlesaltifneeded.Withthismixture,formsmallballsthenflattenthem.

Coatthemwiththebreadcrumbs,andthensautétheminveryhotoliveoiluntilbrowned.Whenfinishedcooking,laythemonpapertowelstoabsorbtheexcessoil.

Makes4servings

Fritos de Massa e Bacalhau (Fried Cod and Pasta)

225 grams (1∕2 pound) pasta, cooked al dente

225 grams (1∕2 pound) codPinch salt and pepper1 tablespoon diced parsley1 diced onion7 tablespoons butter, melted Bread crumbs1 tablespoon olive oil, to sauté

Portugal

Pureethetomatoes,garlicandonionintheblenderuntilfairlysmooth.Heattheoliveoilinalarge,deepskilletoverlowheatandaddthedryfideos.Stirthefideosuntiltheyturnuniformlybrown,thenremovewithaslottedspoonandsetaside.Addthetomatomixturetotheskilletwithadditionaloliveoilifneces-sary,andsimmerovermediumheatforseveralmin-utes.Add¾ofthechickenstockandbringtoaboil.Addthefideostothetomato-stockmixture,andthenbringheatbacktolow.Addthesaltandparsley.

Thedishisdonewhenthefideosarecookedandthereisnomorewaterinthepan(youmayneedtoaddtheother¼ofstock).Stirinthequesoandgarnishwithavocadoslices,ifdesired.

Makes6servings

Sopa Seca de Fideos (Soup with Pasta)

900 grams (2 pounds) dry fideos (thin pasta)

6 medium tomatoes, blanched and peeled

2-3 tablespoons olive oil1∕2 white onion, chopped2-3 cloves garlic, peeled1∕2 liter (2 cups) chicken stock Parsley, finely choppedGrated aged cheese to tasteSalt to tasteAvocado slices (optional)

Mexico

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Spaghetti with Tomatoes and Tuna

500 grams (1pound) spaghetti4 ripe tomatoes,

skinned and diced2 tablespoons olive oil1 can tuna fish1 onion, chopped1 clove garlic, choppedSalt and pepper to tasteHot pepper flakes or

hot sauce (optional)

Venezuela

Sautétheonionandgarlicinoliveoiluntilthegarlicisgolden.Addthetunainbitsandthenthetomatoes,alsoinsmallamounts.Cookfor10minutestowarmup.Addthesaltandpepper.

Cookthespaghettial dente.Servewiththesauce,addinghotpepperflakesorhotsauceifdesired.

Makes5servings.

“Life is a combination of magic and pasta.” Federico Fellini

Cookthepastaaccordingtothepackageinstructions.Drainandrinseundercoldwater.

Placethepastainalargemixingbowl.Addalltheremainingingredients;tosswell.Serveatroomtem-peratureorrefrigeratefor2to3hoursandserve.

Makes6servings.

*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.

Primavera Pasta Salad

225 grams (1∕2 pound) penne (or your favorite pasta shape)*

1 small red bell pepper, cut into strips

1 small green bell pepper, cut into strips

1 (6 oz.) can black olives, pitted and drained

1 (8 oz.) jar marinated artichoke hearts, undrained

230 grams (1 cup) broccoli florets, blanched

3 cloves garlic, minced1 teaspoon oregano50 grams (1∕4 cup) balsamic vinegar100 grams (1∕2 cup) shredded

Parmesan or Asiago cheese

United States

Pasta with Parmigiano Reggiano

450 grams (1 pound) linguine or tagliatelle

230 grams (1 cup) of grated, fresh Parmesan cheese

3–4 tablespoons butter or extra-virgin olive oil

Nutmeg, to tasteSalt and pepper to taste

Uruguay

Addthepastatosaltedboilingwaterandcookuntilal dente.Drainbutreserveonecupofthepastawater.

Returntheemptypastapottothestoveandaddbut-ter.Whenthebutterismelted,addhalfofthepastawaterandletitreduceforacoupleofminutes.Addthedrainedpastatothepotwiththebutterandtoss.Addsomeofthereservedpastawaterifyouneedalittlemoremoisture.AddthegratedParmesanandtosswell.Sprinklenutmeg,salt and peppertotasteandtossagain.

Servethepastainindividualbowls.

Variation with Sage—follow the recipe above, adding this step:

While the butter is melting, add a cup of loosely packed, chopped fresh sage leaves and saute until the sage shrivels. Proceed as above.

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TRADITIONAL HEALTHY DIET PYRAMIDS

Mediterranean Diet PyramidA Contemporary Approach to Delicious, Healthy Eating

La Pirámide de La Dieta Latinoamericana

Una Propuesta Contemporánea a una Sana y Tradicional Dieta Latina

Latin American Diet PyramidA Contemporary Approach to the Healthy

and Traditional Latino Diet

TraditionaldietsliketheMediterraneanDietarerecognizedbyscientistsandgovern-mentsaroundtheworldasamongthehealthiestintheworld—the“gold-standard”ofhealthyeating.TheMediterraneanandLatinAmericanpyramidsareexamplesofoverallhealthyeatingpatterns,andareeasilyadaptedbypeopleinculturesaroundtheworld.

World Pasta Day – October 25th

Add this delicious holiday to your calendar!

WORLD PASTA DAY – PAST, PRESENT AND FUTURE!

AttheWorldCongressonPasta,heldinRomeonthe25thdayofOctoberin1995,pastamakersfromaroundtheworldenthusiasticallyagreedthatpasta—ahealthy,delicious,popular,familiarandconvenientfood—deservedannualworldwiderecognition.

Everyyearsince,incountriesaroundtheglobe,WorldPastaDayhasbeencel-ebratedonOctober25th.ThiscelebrationofWorldPastaDaydrawsincreasingattentiontothemeritsandbenefitsofpasta—itsgreattaste,itshealthfulnessanditssimpleconvenience—forpeopleeverywhere.

Joinfamilies,chefsandrestaurantsaroundtheworldeveryyearonOctober25thandcelebrateWorldPastaDaybytryinganewrecipeortwo,oranoldfamily-favorite,withyourfriendsandfamily.Anddon’tforgetthatthemagicalmeritsofpasta—taste,healthandconvenience—areworthyofcelebrationallyearlong!

For more information on World Pasta Day, on pasta and pasta meals:

www.internationalpasta.org

www.oldwayspt.org

CHANGING THE WAY PEOPLE EAT

© 2011 Oldways Preservation Trust www.oldwayspt.org

Active Members

ARGENTINA MolinosRiodelaPlataS.A.BRAZIL ABIMA–AssociaçaoBrasileiradasIndustriasdeMassa AlimenticiasCOLOMBIA ProductosAlimenticiosDoriaS.A. ANDI-CámaraFedemolCOSTA RICA RomaPrice,SAFRANCE SIFPAF–SyndicatdesIndustrielsFabricantsdePâtes AlimentairesdeFranceITALY AIDEPI–AssociazionedelleIndustriedelDolceedellaPasta ItalianeMEXICO AMEXIGAPA–AsociaciónMexicanadeIndustrialesde GalletasyPastasA.C.PORTUGAL Cerealis–ProdutosAlimentares,S.A.SPAIN AEFPA–AssociacionEspanoladeFabricantesdePastas AlimenticiasTURKEY TMSD–AssociationofTurkishPastaManufacturersURUGUAY LaNuevaCerroS.A.U.S.A. PhiladelphiaMacaroniCompanyVENEZUELA AVEPASTAS–AssociacionVenezolanadePastasAlimenticias

Supporting Members

BELGIUM Etabl.JosephSoubryNV/SACANADA CWB–TheCanadianWheatBoardCHILE EmpresasCarozziEU UNAFPA–UniondesAssociationsdeFabricantsdePâtes AlimentairesdelaUnionEuropéene UniondesAssociationsdesSemouliersdesPaysde l’Ue—SemouliersGERMANY VerbandderTeigwarenherstellerundHartweizenmuhlen Deutschlandse.V.IRAN TakmakaronCo.ITALY Ipack-ImaSpAMEXICO ProductosAlimenticiosLaModernaS.A.deC.V.U.S.A. MillerMillingCompany NationalPastaAssociation USWheatAssociates

International Pasta Organization2011 Members

CHANGING THE WAY PEOPLE EAT