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Diabetic Friendly Pasta

Can A Diabetic Eat Spaghetti?

Can A Diabetic Eat Spaghetti?

After a diabetes diagnosis, your may fear you have to give up your favorite carbohydrate-rich meals like spaghetti and other pastas. Although it’s true that you need to keep careful watch over how many carbs, calories and fat you take in, you can accommodate an occasional serving of spaghetti. Make sure your eating is always within the context of a healthy, carb-balanced meal plan and that you are following the advice of your doctor or dietitian. You can also make small changes to your traditional spaghetti dish that make it just as palatable but reduce the impact on your blood sugar. Video of the Day Is Spaghetti OK? “The short answer to the pasta question is yes, you can eat pasta,” writes registered dietitian Cindy Moore on EatBetterAmerica.com. People with diabetes do not need to give up their favorite spaghetti meals. In fact, it’s important to have carbohydrates such as pasta at each meal. The “but” is you must ensure you are adhering the eating plan created by your doctor or dietitian. Spaghetti is “carbalicious,” and eating too much can spike your blood sugar. To keep it balanced, be sure to always eat the appropriate amount of carbohydrate servings when you have spaghetti. The nutrition facts on the spaghetti package will tell you how many carbohydrates are in a serving. A cup of cooked plain spaghetti without sauce has roughly 43 g of carbohydrates. If that’s more than your allowance of carbohydrates per meal, you can reduce your portion size, to 1/3 or 2/3 of a cup. Remember that the sauce will add more carbohydrates — close to 18 g for a typical 1/2 cup of tomato-based sauce. In addition, if you make meatballs with carbohydrate-containing items like breadcrumbs, that’s an additional carbohydrate source you need to account for. Choosing Continue reading >>

Diabetes-friendly Pasta Recipes - Health

Diabetes-friendly Pasta Recipes - Health

The star of this dish is the sauce: Red bell peppers, olive oil, fresh garlic, basil, and balsamic vinegar are sauted and then put into the blender together to create a sauce that's packed with vitamin C and fiber. Yum! Ingredients: Olive oil, cooking spay, red bell pepper, garlic, fresh basil, balsamic vinegar, salt, black pepper, uncooked linguine Your whole family will love this one-pan meal. (And if you're eating alone, it works great as leftovers.) Spaghetti is baked with a mixture of onions, garlic, tomatoes, and seasoning, and is topped with reduced-fat cheddar cheese. Chicken breast adds lean protein. Swap in whole-wheat spaghetti for an even healthier meal. Ingredients: Uncooked spaghetti, cooking spray, onion, garlic, stewed tomatoes, low-sodium Worcestershire sauce, Italian seasoning, salt, reduced-fat cheddar cheese, frozen cooked chicken A 3-ounce serving of scallops sets you back just 95 calories and less than a gram of fatand pumps you up with an impressive 17 grams of protein. Scallops are also a good source of vitamin B12, which plays a key role in brain and nervous system function. This recipe places them on a bed of spinach fettuccine. Ingredients: Spinach fettuccine, sea scallops, ground black pepper, cooking spray, extra virgin olive oil, Dijon mustard, fresh basil, salt, dry white wine or low-sodium chicken broth, green onion, fresh parsley Continue reading >>

Healthy Pasta Recipes | Prevention

Healthy Pasta Recipes | Prevention

Pasta doesn't have to be off-limits when you're trying to stay healthy! With a few smart ingredient swapslow-fat cheeses, whole grain pasta, and loads of veggiesand sensible portions, you can keep your blood sugar down and even rev weight loss. Dig into 10 of our most delicious pasta dishes now! Toss prepared penne with baked leeks, red bell peppers, summer squash, kalamata olives, and salmon for a fresh and light pasta meal. Not only is salmon packed with heart-healthy fats and diabetes-fighting fats, like omega-3s, it may also fight cancer, thanks to the mineral selenium. 1 yellow summer squash, halved and cut into 1/4" slices 1. Preheat the oven to 400F. Prepare the pasta according to package directions. 2. Meanwhile, cut the leeks into 2" lengths and quarter them lengthwise. Rinse the leeks completely. Place the leeks and bell pepper in a 13".9" baking dish. Add the broth, lemon juice, 2 teaspoons of the oil, thyme, and black pepper. Cover with foil and bake for 15 minutes. 3. Add the squash, olives, and salmon to the baking dish and drizzle with the remaining 1 teaspoon oil. Cover and bake for 30 minutes, or until the salmon is opaque and the vegetables are tender. 4. Place the penne in a large serving bowl. Break the salmon into bite-size pieces and add to the penne with the vegetables. Nutritional Info Per Serving 426.6 cal, 18.3 g pro, 67.1 g carb, 5.4 g fiber, 10.2 g fat, 1.8 g sat fat, 226.9 mg sodium Can't imagine lasagna without the ground beef? Go vegetarian without going hungry by adding slices of hearty eggplant. Layered between low-sodium tomato sauce and fat-free ricotta cheese, the eggplant becomes tender and maintains a satisfying texture. Easy, no-cook lasagna noodles make this dish a quick mid-week meal. 2. In a small bowl, mix together the ricotta Continue reading >>

5 Diabetes Pasta Alternatives You Will Want To Try

5 Diabetes Pasta Alternatives You Will Want To Try

Lucky for us, great alternatives to traditional pasta are all the rage these days. We’d like to share some pasta ideas that may work better for you and your blood sugar levels. 5 Diabetes Pasta Alternatives: Shirataki “Miracle Noodles” A serving of these has zero grams of carbohydrate and zero calories! These noodles are sold in ready-to-eat packages and can be purchased online and in health food stores. These translucent Japanese noodles are made from a kind of fiber that comes from the konjac plant and don’t have a lot of flavor. These are amazing as a noodle replacement in chicken noodle soup and stir-fry recipes. Shirataki noodles are super healthy, acting as a prebiotic in your gut due to the type of fiber they contain which also delays stomach emptying and keeps you feeling full for longer. Zucchini Linguini You can make this simply by using a julienne peeler or spiralizer to get thin strips of zucchini that resemble noodles. Then toss them raw with vegetables and olive oil. Or you could sauté, boil, or microwave the noodles and top with chicken and pesto. Zucchini has such a mild flavor, the possibilities are endless and with 2 grams of carbs per every 2 oz, you may be able to have a nice, hearty serving. Spaghetti Squash Pasta To make spaghetti squash pasta that tastes heavenly with meatballs and marinara you just slice a spaghetti squash in half and spoon out the seeds. Then, brush with olive oil and top with salt and pepper. place in a pan covered in parchment paper with the cut side facing up and roast for about 45 minutes. Finally, you’ll just use a fork to pull out all the “noodles”, which only contain about 3-4 grams of carbs per 2 oz serving. Eggplant Lasagna Do you miss eating lasagna? Try replacing the flat pasta noodles with strips of fi Continue reading >>

Diabetes And Pasta: Our Top Five Recipes

Diabetes And Pasta: Our Top Five Recipes

Pasta is a one of Americas favorite comfort foods, with roughly 1.9 million tons produced annually in the United States alone. Due to the often sky-high levels of fat, sodium, and carbohydrate in conventional pasta dishes, people with diabetes may find this food difficult to incorporate into their meal plan. But if youre craving pasta, were here to help. Below, youll find our top five most popular diabetes-friendly pasta recipes, all approved by registered dietitians. From classics such as Spaghetti and Meatballs and Easy Macaroni and Cheese to more exotic fare such as Shrimp Caprese Pasta and Whole Wheat Penne with Broccoli and Sausage, theres sure to be a dish for every pasta-lovers palate. Nothing says pasta quite like a bowl of Spaghetti and Meatballs! This high-fiber version of the traditional Italian dish includes wholesome, homemade meatballs put together with just five ingredients, whole-grain spaghetti, and a flavorful topping of tomato-basil sauce and Parmesan cheese. Get this traditional recipe >> Why used boxed mac n cheese when you can whip up your own version of this kid-friendly favorite at home? This twist on the classic comfort food is ready in just 25 minutes and uses only five ingredients. Whether youre making a meal for little ones or are simply young at heart, this dish is sure to delight! Whip up some Mac n Cheese >> Seafood and whole grains are at the heart of the popular Mediterranean diet, and both play a starring role in this scrumptious Shrimp Caprese Pasta. Featuring whole-wheat penne, heart-healthy olive oil, colorful grape tomatoes, balsamic vinegar, red pepper flakes, mozzarella, garlic, and shrimp, its a feast for the senses! Try our Shrimp Caprese Pasta >> 4. Whole Wheat Penne with Broccoli and Sausage Transport yourself to Italy with t Continue reading >>

Can I Eat Pasta If I Have Diabetes

Can I Eat Pasta If I Have Diabetes

Having diabetes does NOT mean that if you like or love pasta, you will now have to give it up…nope, it does not. It DOES however mean that you should be choosier about the types of pasta you eat, your portion size and maybe how often you include pasta with your meals. We all need carbohydrates in our diet—it provides our bodies with the necessary fuel to keep us going. The critical question is how much and what kind of carbohydrate. Whole Grain Pasta versus Regular Pasta Whole grain pasta in general has lower calories, more fiber and more nutrients than regular pasta made from refined flour. Refining strips fiber, vitamins and minerals from the grain (usually wheat grain) and in return, you get a softer, smoother texture. 1 serving (1 cup) of whole grain pasta contains 174 calories, 37 grams of carbohydrate and 6.3 grams of fiber as compared to a serving of regular pasta with 221 calories, 43 grams of carbohydrate and 3 grams of fiber. That extra fiber in whole grain pasta (with fewer carbohydrates) can slow down the absorption of sugars from your digestive tract and this can mean that your blood sugars will not spike as much as they might with regular pasta. In addition, whole wheat pasta has a glycemic load of 15 while regular pasta has a glycemic load of 23. In both whole wheat pasta and regular pasta, about 80% of the calories are derived from carbohydrates.[1], [2] Put all this together and serving for serving, whole grain pasta gives you more fiber, more nutrients, fewer calories and fewer carbohydrates than regular pasta, making whole grain pasta a better choice, overall. Also, you can always opt for non-wheat based pasta such as corn, quinoa or rice-based pastas. I advise you to read the following diet tips for diabetes: Portion Size All the numbers given ab Continue reading >>

13 Best And Worst Foods For People With Diabetes

13 Best And Worst Foods For People With Diabetes

If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," said Dr. Gerald Bernstein, director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, said Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11 percent for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," Andrews said. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, Andrews said. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabetes. A 16-ounce Continue reading >>

Pasta: To Eat, Or Not To Eat?

Pasta: To Eat, Or Not To Eat?

One of my favorite foods is pasta. I think I could eat pasta every day and never tire of it. And when I’ve had a rough day, nothing comforts me as much as a plate of pasta with butter (or trans-fat-free margarine), Parmesan cheese, and freshly ground black pepper. Yet pasta is much maligned in the diabetes world. I’ve noticed that people who have diabetes become very passionate when discussing this food. There’s the camp that is indignant at the idea that pasta even exists — it spikes up blood glucose, causes weight gain, and may just be responsible for global warming (OK, that’s an exaggeration). There’s another camp who still eats pasta, but feels horribly guilty for doing so, and will swear with their right hand in the air that, “I really only ate a half a cup” (and 99% of the time, it’s just not the case). I don’t mean to trivialize the subject. Pasta can be tricky to fit into one’s diabetes eating plan. But not because it sends blood glucose levels to the moon. My belief (and you’re welcome to disagree with me) is that most of us struggle with portion control. It’s been engrained in us that pasta is a main dish: that it should be piled high on the plate and smothered in red sauce, with a crusty, buttery slice of garlic bread resting on the side. This is where the problems come in. Here’s what I mean. Take a look at the calories and carbs in the pasta meal that I just mentioned: 3 cups of pasta: 135 grams of carbohydrate, 663 calories 1 cup of sauce: 30 grams of carbohydrate, 185 calories 1 slice of garlic bread: 24 grams of carbohydrate, 170 calories Total: 189 grams of carbohydrate, 1,018 calories If you dine in an Italian restaurant and manage to clean your plate, you’ll consume even more carbohydrate and calories. When you look at p Continue reading >>

Pasta And Diabetes: 5 Healthy Ways To Eat Pasta

Pasta And Diabetes: 5 Healthy Ways To Eat Pasta

Pasta and Diabetes: 5 Healthy Ways to Eat Pasta Pasta and Diabetes: 5 Healthy Ways to Eat Pasta Here's how to put some pasta on your plate without sending your blood sugars soaring! Written by Marina Chaparro, RD, CDE, MPH For me, little compares to a meal of freshly-made fettuccine with a sprinkle of olive oil. Fortunately, it's possible to eat spaghetti without sending blood sugar soaring. Pasta! Mangia bene pasta! For meand countless othersthere's nothing like eating freshly-made fettuccine with a sprinkle of olive oil, parmesan cheese and a nice glass of wine. Yet, for many people with diabetes, pasta is on the top 10 list of worst foods to eat. For years, the health message given to people with diabetes was to avoid pasta at all cost. Reasons included causing blood glucose spikes, weight gain, spiking excessive insulin and simply being a white food with too many carbs. Yes, pasta can be problematic for some people with diabetes. But, the problem with pasta is not the grain itself, but rather the quantities Americans are accustomed to eating. The appropriate serving size is not what you get at Olive Garden (equivalent to 3 cups of pasta), but rather the size of your fist or about 1 cup. Contrary to what most people think, pasta is a l ow glycemic food . One cup of fettuccine, which yields 45 grams of carbohydrates, has a glycemic index of 32 and a glycemic load of 15. Compare that to the same portion of Jasmine rice and the glycemic index more than triples,111 glycemic index and 45 glycemic load. Does pasta make you gain weight? Not according to the research. A recent Italian study published in the Journal Nutrition & Diabetes surveyed over 14,000Italians and found that those who ate more pasta had, in fact, a lower body mass index and smaller waist circumference, Continue reading >>

How To Cook With Shirataki Noodles (zero Carb, Diabetic Friendly)

How To Cook With Shirataki Noodles (zero Carb, Diabetic Friendly)

Before we get started you need to know where I’m coming from when I tell you that I am in mad, passionate, love with these noodles. I haven’t had pasta, rice, bread, or anything made with flour in 8 weeks. Okay I did judge the cornbread festival in April but that was one day and I took the smallest bites I could. Other that that, no bread. no pasta, no rice. This may sound severe, I know it would have sounded impossible to me if you had of told me two months ago, but I can honestly say that I don’t miss bread. After the first couple of days avoiding it, I quit having cravings of any kind, quit feeling actual hunger, and started having an energy level that didn’t dip at all during the day. I am also publishing a post with more information about how I have been eating and some of my favorite recipes today. Click here to read that. But there is one thing I started missing recently and that is pasta. You see, I LOVE Spaghetti. I LOVE stir fry noodles. I LOVE a big old pasta meal. So I went on a search for low carb pasta, which is pretty much an oxymoron. However, I got lucky at my local Kroger. Okay, I first got “lucky” at Wal Mart but these noodles (different brand) were $5 a package there so I declined the opportunity to bring them home and then went to Kroger where I found them for $1.99 a package and made them mine. At my Kroger, they were in the cooler case (where the milk, yogurt, and such is) over in the health foods section of the store. Check out the nutritionals on these things! The entire package is 20 calories. The carbs, if you are counting net, are actually negative. When making a BIG plate of spaghetti I use a package for me and a package for Ricky. When making stir fry I just use one package. Now, how to prepare them…that is the trick that keep Continue reading >>

Healthy Pasta Recipes: 6 Of Our Best Pasta Dinner Recipes

Healthy Pasta Recipes: 6 Of Our Best Pasta Dinner Recipes

Pasta is one of those staples that everyone can get on board with, which is why we're excited to show you our latest recipe collection, Healthy Pasta Recipes: 6 of Our Best Pasta Dinner Recipes. You don't need to cut out all of your favorite foods when you're on a diabetes diet; we've got great recipes you never thought you'd be able to enjoy, including pasta casserole recipes, baked macaroni and cheese, and much more! If you're a fan of extra creamy and cheesy, then you're going to love our Three Cheese Macaroni and Cheese. This healthier take on your favorite American classic uses a special ingredient to take it over the top! Who doesn't love healthy pasta recipes like this? Traditional Italian recipes for spaghetti and meatballs are too high in fat, carbs and calories for anyone with diabetes, so our Test Kitchen took on the task to lighten it up. The result is our healthier Turkey Meatballs and Spaghetti! Who says you need fancy restaurants for classic Italian dishes? Our Restaurant-Style Spinach Manicotti is a lighter version of your favorite baked pasta dish, so you can still enjoy this Italian dish... in moderation of course! Spicy Baked Linguine This vegetarian-friendly lasagna recipe is one that'll have them coming back for more, and more, and more. They'll just love the hearty texture the artichoke adds to these Artichoke Basil Lasagna Rolls. It's one of our favorite pasta dinner recipes that's company-fancy, too! Even if you are following a diabetes diet, there's still room for a plate of pasta now and then, especially if it's whole grain pasta. Lots of veggies, lean chicken breast, and fresh herbs take this dish over the edge of health and flavor! This is one of those healthy pasta recipes everyone in the family can love! Looking for more great dinner recipe Continue reading >>

Best Pasta For Diabetics

Best Pasta For Diabetics

We ALL love pasta, right?! It's just one of those foods that is such a comfort food. I know for me it's always been like that BUT I also know that because it is such a comfort food it is VERY easy to over eat it! Seriously…I know there have been times when I've eaten an enormous bowl and still gone back for more. SOund familiar? But when you're a diabetic it's not really possible to eat an enormous bowl of pasta because you will soon see your blood sugar sky rocketing. And even if you're not diabetic, you will soon see those pounds stacking on if you over consume the carbs! So let's go over some facts and talk about the best pasta options for diabetics. Pasta Nutrition Facts Let's compare the nutrition facts for 1 serving of pasta. One serving is equivalent to half a cup. As you can see from these comparisons there is between 18-22 g total carbs and between 15-20 net carbs. If you're confused about carb counting, check out our easy tutorial over here. Realistic Serving Sizes These images show the reality of pasta servings. The first one is only half a cup and as you can see it doesn't really amount to much when put on a normal sized dinner plate. Then we have what might be someones typical serving of pasta (if not more). In the second image we see about 3 times as much, so 3 serves of white spaghetti like this amounts to 64.8 g total carbohydrates. Too Many Carbs I love using visual comparisons because it really lets you see the difference. While you could try to justify that eating whole wheat spaghetti would be okay with 2 serves being around 30 g net carbs, over the long term this is just too many carbs and you will find you can't control your blood sugar properly. So What's The Best Pasta For Diabetics? Sure, the traditional pasta might not be the best pasta for d Continue reading >>

6 Great Low-carb Pastas (and 1 To Avoid!)

6 Great Low-carb Pastas (and 1 To Avoid!)

Well there are plenty low-carb bread options out there nowadays–we keep adding to this list of great low-carb breads–but what do you do about those pasta cravings? While a traditional slice of bread will pack 16 grams of carbs or more per slice, a serving of pasta is no joke! At 40+ grams of carbs for one cup of pasta, it is not easy on the blood sugar! Fortunately, the creators of food are listening to your demands, because more and more low-carb pasta choices continue to pop up. Here are 6 great low-carb pasta choices that we’ve found so far: 1. Black Bean Pasta from ExploreAsian, Gluten-Free: This pasta is a favorite of mine because it’s gluten-free, it cooks really fast (in about 5 to 7 minutes) and it holds together. Oh wait, did I mention the only ingredients are black beans and water? Very clean and very healthy! After subtracting the 12 grams of dietary fiber from the total carbohydrates, you’re left with 5 grams of very low-impact carbohydrates! Feel free to have two servings at that count! 2. Adzuki Bean Pasta from ExploreAsian, Gluten-Free: This one has a different flavor than it’s black bean counterpart, and has twice as many carbs. But at 11 grams of carbs per serving, that’s still a lot fewer carbs than traditional pasta. You could even mix this pasta into the pot of boiling water with the black bean pasta to change things up and reduce the carbs in your bowl at the same time. (This company has some higher carb bean pasta variations, too!) 3. Dreamfields Low-Carb Pasta: Now this pasta really comes down to the individual. The company says they’ve created this whole-wheat pasta in a way that won’t impact your blood sugar significantly, “Its blend of fiber and plant proteins helps create a pasta that offers many healthy benefits while stil Continue reading >>

Diabetes Diet Success

Diabetes Diet Success

I was diagnosed with type 2 diabetes 4 years ago when I was 36. I noticed I'd get up to go to the bathroom a couple of times a night, something I'd never done before, and that was the trigger that something was wrong. My doctor ordered lab work, and then I knew. My grandmother had type 2 diabetes, my uncle has it, and now I do. I'm Italian, and I grew up eating rich Italian foods such as ravioli and other homemade pastas. For someone who loves to eat, finding out I had diabetes felt like a cruel trick. But after I was diagnosed, I completely changed my diet and lifestyle. I went to the American Diabetes Association web site, looked up what foods I could eat, and started eating only low-carb foods. I counted carbs: 15 carbs for every snack and 45 for meals. I gave up bread, pasta, even most cheeses. And though I'm not a big exerciser, I got on the treadmill for 30 minutes every night. I lost 50 pounds in about 4 months. The weight just fell off of me. My A1c [a test that shows blood sugar control] went down, and I felt great. But then after 6 months, I got burned out. I missed the big homemade Italian meals my mother and grandmother used to make. So I started cheating on the weekends. Monday morning I'd be back to counting carbs and eating lots of vegetables and protein. But I'd gain a few pounds over the weekend, and lose them during the week. This yo-yoing wasn't healthy. Eventually I just went back to eating whatever food I wanted, like pizza, cheeseburgers, and fries. My A1c shot up to 10. I started getting neuropathy in my feet -- it feels like you have a blister on the inside rather than the outside of your foot. I even had pains in the upper part of my stomach, and I knew I needed to do something. Now I'm trying to eat healthier and lose the weight I gained back. Continue reading >>

Pasta Recipes

Pasta Recipes

Looking for pasta recipes that are diabetic-friendly? This section features recipes that use pastas like lasagna, penne, rigatoni, fettucine, angel hair, elbows, egg noodles, konjac (skinny pasta), spaghetti and more. You’ll find recipes like Penne ala Vodka, Macaroni Salad, and Linguine with Clam Sauce. Recipes include nutritional information to make meal planning for diabetes easier. This is a delicious breakfast or brunch pasta dish. Egg substitute may be used in place of real eggs. You can be creative and add in your favorite vegetables and ingredients to make this Italian omelet. Another way to turn the omelet over is to use 2 saute pans. Hold them tightly together for a clean flip. Recipe for Italian Omelet from our Main Course recipe section. Cooked smoked salmon or smoked turkey breast may be substituted for cooked salmon. Recipe for Salmon Pasta Salad with Mint and Lemon Vinaigrette from our Main Courses recipe section. Hummus makes a very delicious and different pasta salad dressing. This recipe can serve as a filling lunch salad. If the mixture is dry, drizzle some additional olive oil to moisten. Add the pine nuts just before serving. Recipe for Penne Mediterranean Delight Salad from our Salads recipe section. Thai peppers are tiny, spicy and full of flavor. If you would like to bring down the heat a bit in this dish omit a portion of the peppers. If you like it spicy, two of these firecrackers are quite a kick. Recipe for Penne all’Oriental from our Main Courses recipe section. Recipe for Orzo with Sun-Dried Tomatoes and Mushrooms from our Main Dishes recipe section. Recipe for Pasta, Pork, and Portobello Mushroom Salad from our Salads recipe section. Continue reading >>

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