1. IN THIS ISSUE
Pasta Primavera 2
What Can You Do
With ….?
3
Artichoke and
Chickpea Salad
3
Upcoming Events 4
Cooking Tip 4
Coming Soon 4
March is National Nutrition Month®
, and it is also the
start of spring! Achieving a healthy diet can seem
overwhelming but you can do it by making small changes to the meals you
already eat. Here are some easy substitutions to make:
Instead of white refined grains, choose more whole grains:
Substitute sugar sweetened beverages with:
Swap out high fat meats for leaner protein options:
In place of frying, try these cooking methods:
March is also National Frozen Food Month. Frozen fruits and vegetables
are a convenient alternative to fresh and are just as nutritious. For the
healthiest options choose:
 Vegetables without added salt or sauce to limit excess sodium and
calories
 Fruits without any added sugar
 A variety of colors to get a range of healthy nutrients
Shopping tip: At the grocery store, compare the prices of fresh and frozen
foods to make sure that you are getting the best deal. As spring progresses,
sales for fresh produce start to appear and may be the less expensive
option.
FOOD SAFETY TIP
At checkout,
bag fresh fruits
and vegetables
separately
from meat,
poultry, and
seafood
products to
prevent cross-
contamination.
A Publication of The Greater Boston Food Bank’s Nutrition Department MARCH 2015 / VOL. 4, ISSUE 6
 Whole wheat bread
 Brown rice
 Whole wheat pasta
 Quinoa
 Water or seltzer
 Unsweetened iced tea
 Low-fat milk
 Diet sodas
 Chicken and turkey
(without skin)
 Fish
 Beans
 Grilling
 Baking
 Broiling
 Steaming
 Microwaving

2. 12 ounces whole wheat pasta
2 teaspoons chopped garlic
1 16-ounce bag of frozen Italian-style vegetables (or other frozen
vegetable mix of your choice)
1 1/3 cups low-sodium chicken broth
3 tablespoons chopped fresh basil (or 1 tablespoon dried)
1/2 cup grated Parmesan cheese
Salt and pepper
1. Boil pasta according to package directions; drain.
2. In a large skillet, sauté garlic in 2 tablespoons of olive oil for 30
seconds.
3. Add vegetables and broth. Reduce heat and cook for 8 minutes or
until vegetables are tender.
4. Stir in cooked pasta, 2 tablespoons of fresh basil (or 2 teaspoons
dried), and 1/4 cup Parmesan. Transfer to serving bowl.
5. Sprinkle with 1 tablespoon fresh basil (or 1 teaspoon dried), 1/4
cup Parmesan, and salt and pepper to taste.
Serves 4; 2 cups each
Recipe Courtesy of Click ‘N Cook
March 2015 / Vol. 4, Issue 6Page 2
LOOKING FOR RECIPE INSPIRATION?
Check out Click ‘N Cook®,
our online recipe database
at GBFB.org/clickncook
Nutritious Bytes

3. 1 6-ounce can marinated artichoke hearts
1 tablespoon dried parsley flakes
2 tablespoons olive oil
2 tablespoons white wine vinegar (or rice or cider vinegar)
1 clove garlic, minced
1/2 teaspoon dried oregano
1/4 teaspoon each salt and pepper
2 18-ounce cans chickpeas, drained and rinsed
1/4 cup grated Parmesan cheese
1. Drain artichoke hearts, reserving liquid. Thinly slice the artichokes and set aside.
2. In a large bowl, whisk together reserved artichoke liquid, parsley, oil, vinegar, garlic, oregano,
salt and pepper.
3. Add artichoke hearts, chickpeas, and Parmesan cheese. Toss gently to combine. Serve as a
salad or sandwich filling.
Serves 4; about 1 cup each
Recipe adapted from About Food
Artichokes are now in season! These large green buds may seem intimidating, but they are worth the extra
steps of preparation. Both the leaves and inner portion, called the heart, may be eaten. Artichokes are an
excellent source of fiber, potassium, vitamin K, folic acid, and antioxidants. Artichokes can be kept in a sealed
bag in the refrigerator for up to a week.
Artichoke Leaves: Rinse the artichoke with water. Cut any brown portion off of the stem then cut about an
inch off the top of the bloom, creating a flat top. Remove the small lower leaves at the base of the bloom
because these do not have edible flesh. Next, use scissors to trim the thorns off each leaf.
To cook, place the artichoke in a large pot with the flat side facing down. Squeeze the juice of one lemon into
the pot to prevent the artichoke from turning brown. Fill the pan with water so that just over half of the
artichoke is submerged. Bring the water to a boil then cover and reduce to a simmer. Cook for 30-45 minutes,
or until an outer leaf can easily be pulled off. Remove the artichoke from the water and remove the leaves one
by one to enjoy. Eat the leaves by scraping the inner side of the leaf against your teeth to remove the edible
flesh, discard the outer leaf.
Artichoke Hearts: Once all leaves are removed, use a knife or a spoon to scrape out and discard the inedible
fuzzy part called the choke. The artichoke heart is left at the bottom of the artichoke and is a great addition to
dishes such as pizza, pasta, omelets, and salad.
March 2015 / Vol. 4, Issue 6 Page 3
Nutritious Bytes

4. National Nutrition Month
www.nationalnutritionmonth.org/nnm/
Red Cross Month
www.redcross.org
National Peanut Month
nationalpeanutboard.org
World Kidney Day
March 12
www.worldkidneyday.org
70 South Bay Avenue
Boston, MA 02118
Phone: 617-427-5200
E-mail: nutrition@gbfb.org
www.gbfb.org
Everyone has a role in ending hunger
in our community. SM
JOIN US ON
Transform apples and
pumpkin into fruit leather
for a special, healthy treat.
1. Preheat the oven to 200°F.
2. Blend 2 cups pumpkin puree, 1 cup
unsweetened applesauce, 1 teaspoon
cinnamon, and 1 tablespoon honey (or
maple syrup).
3. Line two baking sheets with parchment
paper, divide the mixture evenly between
the two pans.
4. Bake for about 4 hours until firm.
5. Allow fruit leather to cool before cutting.
 Beets
 Cabbage
 Squash
 Potatoes
 Turnips