Capellini with Fresh Tomatoes and Goat Cheese

Protein, vitamins C and K, B vitamins, and folate promote your baby’s cell, nerve, brain, and bone development, and vitamin C boosts your immunity.

SERVES 3 TO 4

THIS no-fuss dish is especially delicious during summer’s tomato season, when ripe tomatoes really taste like tomatoes. Any pasta works, even gluten-free, and ideally whole wheat. Thinner pastas cook more quickly, which is why capellini is suggested. If pasteurized goat cheese is not your thing, use Parmesan or pasteurized feta. Add cooked chicken or shrimp for extra protein.

FRESH TOMATO SAUCE

16 ounces large ripe tomatoes, cut into small dice (about 4 cups diced)

¼ cup chopped fresh dill

¼ cup thinly sliced fresh basil

2 tablespoons olive oil, or to taste

2 teaspoons freshly squeezed lemon juice, or to taste

Salt and freshly ground black pepper

8 ounces thin pasta, such as capellini or thin spaghetti

4 ounces pasteurized goat cheese (soft varieties), or to taste

• Prepare the sauce: Combine all the sauce ingredients in a bowl and mix gently. Adjust the seasoning and set aside.

• Cook the pasta according to the package directions, drain, and return to the hot pot. Add the tomato sauce and gently toss until the sauce is incorporated. Add the cheese and toss again. Serve hot.

Meal ideas

• Green salad or vegetable (Greek-Style Broccoli, here)

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Reduce the amount or pasta, or swap it out for zucchini noodles (see here).

• Ideally, use whole wheat pasta.

• Green salad or nonstarchy vegetable (above)

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

One third pasta dish (about 2 cups): Calories: 395 cals; Protein: 14 g; Carbohydrates: 46 g; Fat: 21 g; Fiber: 3 g; Sodium: 124 mg; Vitamin C: 17 mg; Vitamin K: 25 mcg; Riboflavin: 0.5 mg; Thiamine: 0.5 mg; Folate: 121 mcg; Copper: 0.2 mg; 3 CARBS

KITCHEN WISDOM: HOW TO CHOOSE OLIVE OILS

THE world of olive oils can be confusing and expensive. Different varieties of olive oils are set apart not only by the type of olive that’s used, but the process used to extract the oil, the composition, and the oil’s level of acidity. Confusing, right? Olive oil basically falls into two categories: refined and unrefined. Unrefined oils are pure and untreated, and therefore of higher quality. Refined oils are treated to remove flaws from the oil, but in the end, it also removes some of the health benefits. There are a few basics you need to know when choosing olive oils, and then let your taste buds and wallet guide you. Bottom line: You may want to keep two types of olive oil on hand: (1) a cheap extra-virgin olive oil, olive oil, or light olive oil for cooking and baking; and (2) a more expensive extra-virgin olive oil for drizzling on salads or flavoring special dishes.

Unrefined Olive Oils

Extra-virgin comes from the first pressing of green olives. It is not treated with chemicals or altered by temperature. It has a lower acidity than regular olive oil, and a peppery finish. You can cook with extra-virgin olive oil. Given the great variation in prices, some advice is to use the more flavorful and expensive extra-virgin “boutique” olive oils for dipping bread, in dressings and dips, and for drizzling on dishes that will not be cooked, and the less expensive extra-virgin oils for cooking and baking.

Virgin olive oil, also an unrefined oil, is made using a similar process as extra-virgin olive oil. Virgin olive oil has slightly more acidity and a less intense flavor than extra-virgin olive oil. Virgin is not commonly marketed and stocked in grocery stores.

Refined Olive Oils

Olive oil, pure olive oil, or “regular” olive oil (all the same thing) is from a second pressing or from chemical extraction of the olive debris after the first pressing. It is usually lighter and milder than extra-virgin and virgin olive oils. This oil is typically a blend of unrefined and refined oil.

Light olive oil does not mean it has less calories; rather, a light color and flavor, which many folks prefer. Light olive oil is a refined oil with a neutral taste and a high smoke point. It can be used for baking, sautéing, grilling, and frying.