Blog

Ingredients

*  1 small yellow onion (peeled and chopped into ¼-inch pieces)

*  8 ounces medium-size whole-wheat pasta (such as rotini or shells)

*  1 tablespoon vegetable oil

*  2 cloves garlic (peeled and minced)

*  2 carrots (scrubbed and diced into 1/4-inch pieces)

*  1 celery stalk (diced into 1/4-1/2-inch pieces)

*  1/2 teaspoon dried rosemary

*  1 can 16-ounce low-sodium chickpeas (drained and rinsed with cold water)

*  1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)

*  2 cups spinach (washed and chopped)

*  1/2 teaspoon chopped red pepper flakes (optional)

*  1/4 cup grated Parmesan cheese (optional)

*  1/4 cup whole olives (optional)

Directions

1.  To cook the pasta, fill a large pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes or the time listed on the package. Just before draining, reserve 1 ½ cups of the pasta water. Drain the pasta and set aside.

2.  While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.

3.  Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.

4.  Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes and olives, if desired.

5.  Mix well and serve immediately, garnished with Parmesan cheese if desired.

Note: Kale can be used instead of spinach.

Nutrition Facts: Servings 4. Calories 395; Total Fat 8 g; Saturated Fat 2 g; Total Carbohydrate 68 g; Dietary Fiber 13 g; Protein 19 g.

Source: What’s Cooking? USDA Mixing Bowl

In recent decades, as organic foods became available, more people are asking if their fruits and vegetables need to be organic.

At the moment, the debate about organic foods is ongoing. While there appears to be environmental benefits to organic farming practices, more research is needed to show how organic food impacts long-term health.

Pros & cons of organic

In order for a food to be certified “organic” by the USDA it must meet certain criteria. These include:

*  No prohibited pesticides or synthetic fertilizers

*  No hormones or antibiotics

*  No GMOs or artificial preservatives

*  Organic soil managment

*  Animals provided natural conditions such as grass pastures

*  Healthy water systems

These standards generally result in farming practices that have less negative environmental impact. In addition, the absence of pesticides and hormones may benefit human health. But, for all the reasons organic food may be good, there is one big reason it can be out of reach: COST.

When farmers practice organic techniques, it requires more time and effort, leading to higher food costs.

Make organic affordable

If you want to purchase organic without breaking the bank, one option is to simplify by focusing on The Dirty Dozen™.

The Dirty Dozen™ is a list released each year by the Environmental Working Group, a non-profit organization focused on improving agriculture in the U.S. The fruits and vegetables on this list contain the highest concentrations of pesticides of any produce. If you’re going to buy organic, these foods are the best place to start.

Choosing organic when you buy The Dirty Dozen™ allows you to make the biggest impact with the fewest dollars.

The Dirty Dozen™

1.  Strawberries

2.  Spinach

3.  Kale, collard greens, and mustard greens

4.  Nectarines

5.  Apples

6.  Grapes

7.  Cherries

8.  Peaches

9.  Pears

10. Bell and hot peppers

11. Celery

12. Tomatoes

Not buying organic? No problem!

If organic isn’t the right choice for you, don’t worry. What’s most important is making healthy food choices, regardless of the organic label.

Just be sure to thoroughly clean any fruits and vegetables you buy. A good wash protects you from contaminants and can reduce pesticide residue.