The history of pasta can be traced through several cultures and continents, from the Middle East to Africa to Asia, going back thousands of years. Despite having a diverse geographic history, pasta seems to be universally associated with Italy. Pasta’s earliest roots began in China, during the Shang Dynasty (1700-1100 BC), where a form of pasta was made with either wheat or rice flour. Pasta also makes an appearance in the ancient Greek diet in the first millennium BC. Similarly, Africa had its own form of pasta made with kamut crop. 

Pasta is simple, it is made with semolina flour, water, and salt. It should be a staple in any kitchen because it is cost effective, extremely shelf stable, and the meal possibilities are nearly endless. Pasta comes in so many different forms, shapes, and textures – over 500 types in Italy alone. 

Pasta from the BNC belongs in your pantry! Some recipes benefit from having fresh pasta, while there are others that will be far more successful when you use boxed, dried pasta. At the end of the day, isn’t the goal to create a meal that is delicious? 

Fresh and dried pasta are actually made with unique ingredients, which results in two products that are basically two different foods. Let’s take a more specific look at how the two types of pasta differ: 

Dried pasta

• Made from semolina flour, water, and salt
• Can be stored at room temperature almost indefinitely
• Air-dried pastas originated in southern Italy 
• The firmness of dried pasta allows it to hold up in the heartiest of sauces 
• The rough texture helps flavorful sauces to “cling” to dried pasta
• Most shapes of dried pasta double in size when cooked 

Fresh Pasta

• Contains eggs 
• More tender than dried and takes half the time to cook
• The delicate texture makes it perfect for cream and dairy-based sauces 
• Fresh pasta is far more smooth than dried 
• Fresh pasta is more common in northern Italy 
• It tends to be more expensive than dried and must be refrigerated 

The beauty of your kitchen is that the only rules that apply are the ones that you have created. If you want to take pappardelle and cover it with a sauce that is typically used with dried pasta, go for it! Be creative in your kitchen and enjoy delicious foods however you wish! Food should be an expression of your personality, culture, and unique taste. Whether that is fresh or dried pasta, find a recipe or make one up that you truly love to prepare in a way that excites you! 

When you walk through the OSU pantry there are so many different ways to dress up your pasta and make it into a tasty meal. A few ideas include: 

• Beans, pasta, tomatoes, olive oil, butter sauce, lemon juice
• Tuna package/can, pasta sauce, fresh vegetables
• Chicken, corn, herb butter sauce
• Peanut butter sauce, pasta, steamed vegetables
• Ground meat, leafy greens, tomato pasta sauce 
• Chicken noodle soup

These are just a few examples of how to bring some ingredients found in the OSU pantry to life and why it should be a go to item! Try this recipe for pasta from from budgetbytes.com. This site has lots of recipe ideas that can work on a budget and has good pictures to show the steps. (While the prices listed haven’t been updated to reflect current grocery prices, it is still a good idea source.)

Tuscan White Bean Pasta is great example:

https://www.budgetbytes.com/tuscan-white-bean-pasta/

https://www.budgetbytes.com/category/recipes/pasta/quick-pasta/

Tuscan White Bean Pasta

Tofu is a popular protein source that originates from China but can also be found in Japanese and Vietnamese cuisines. Tofu is a plant-based protein as it is made from soy. Making tofu starts with soaking dried soybeans in water and blending the mixture to make soy milk. After the soy milk has been made, it gets repeatedly heated and strained to start concentrating the mixture. Finally, a coagulant such as magnesium chloride or calcium sulfate is added to the mix to give tofu its structure and texture. The final product is a soft white block (pictured below) rich in protein, calcium, and iron. Tofu’s color can vary from white to yellowish beige depending on the soybean variety and has a soft texture and neutral flavor.

Tofu can be cooked and added to meals, eaten raw, used as a substitute for eggs in certain recipes, and blended into smoothies or soft desserts. Tofu comes in varying degrees of firmness: silken, soft, firm, extra firm, or super firm. Silken is the softest and is often used to blend into smoothies or dips; Super firm is the hardest and is often used for frying. Double-check your recipes for which type of tofu is called for to ensure your meals have the right texture. Some recipes call for the tofu to be pressed before cooking. You can see how to press tofu here. Try marinating and baking your pressed tofu using this simple recipe from FoodHero.

Tofu should be stored refrigerated in its original packaging, and leftover tofu should be kept refrigerated in an airtight container submerged in water for 3-5 days. Tofu can be eaten past the date labeled on the container but should be checked for freshness. Some ways to check for freshness include checking for bloating in the package, if the water is cloudy, if the color of the tofu darkens, or if the tofu is molded. Spoiled tofu will also smell or taste unpleasantly strong and sour. If your tofu appears spoiled, it is better to get rid of it.

Check out these other recipes to see what you can do with tofu!

Chinese Tofu Sheet Stir-Fry (千张肉丝) – The Woks of Life

Tofu “Egg” Salad (foodhero.org)

Blueberry Tofu Smoothie (foodhero.org)

Tofu Banana Pudding (foodhero.org)

Other Sources:

A Step-By-Step Guide to Making Tofu (thespruceeats.com)

Tofu – Wikipedia

Types of Tofu and How to Use Them | Bon Appétit (bonappetit.com)

Why You Should (and Shouldn’t) Change The Water Before Cooking Tofu | legendarySpicemn.com

Walnuts are a form of tree nut that are thought to have their roots in Persia, an ancient region that is now modern Iran. They are the oldest tree food known to man, dating back to 7000 B.C. and even appear in archaeological records beginning 17,000 years ago in southern France.

Walnuts are an excellent source of heart healthy fats, protein and fiber, and are rich in antioxidants. This makes them a satisfying and filling food that can be eaten as a delicious and nutritious snack.

How to use walnuts

Walnuts are easy to use and can be eaten straight out of their packaging. There is no need to wash or cook walnuts prior to eating them. They can be purchased in their whole form, chopped in pieces or ground into a meal or flour.  Walnuts are delicious on their own, added into meals and on top of salads, or used to bake with. They can also be purchased in their shell, which would require a de-shelling tool to remove the nut. 

Here is a delicious recipe that uses walnuts!

Best Ever Banana Nut Muffins

 Prep Time: 15 minutes Cook Time: 23 minutes Total Time: 38 minutes

 Servings: 12 muffins

https://thebusybaker.ca/best-ever-banana-nut-muffins/#wprm-recipe-container-7484

Ingredients

For the muffins

• 3 large ripe bananas
• 3/4 cup white sugar
• 1 large egg
• 1/3 cup vegetable oil
• 1 1/2 cups all purpose flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg (optional)
• 3/4 cups chopped walnuts

For the topping

• 3/4 cups chopped walnuts
• 2 tablespoons brown sugar
• 1 tablespoon melted butter

Instructions

1. Preheat your oven to 350 degrees Fahrenheit and prepare a 12-cup muffin tin with paper liners (or grease very well with butter or cooking spray if you prefer not to use paper liners).
2. Mash the bananas in a large bowl and mix in the sugar and egg with a wooden spoon until well blended.
3. Add the vegetable oil and mix well.
4. Add the flour, baking powder, baking soda, salt, cinnamon and nutmeg, along with 3/4 cup of the chopped walnuts. Adding the walnuts with the dry ingredients helps prevent over-mixing.
5. Mix everything together just until the flour disappears and the walnuts are distributed evenly throughout the batter. 
6. In a small bowl, combine the remaining 3/4 cup walnuts, brown sugar and melted butter and mix until the walnuts are coated.
7. Spoon the muffin batter evenly into the 12 muffin cups and spoon a bit of the coated walnuts onto the top of each one, making sure the topping is well distributed onto the top of each muffin (not in one big clump or it might sink into the muffin as it bakes!).
8. Bake for about 20-23 minutes, or until the muffins are golden brown on top and a toothpick inserted into the center of one of the muffins comes out clean.
9. Let the muffins cool in their tins for a few minutes before removing them to a wire rack to cool completely.

Recipe Notes

These muffins can be stored in an airtight container at room temperature for up to 4 days.

These muffins freeze well in an airtight container for up to 2 months.

Replace the vegetable oil with applesauce, if desired.

Tips and tricks for walnuts:

• Store walnuts in a cool, dark, dry place 
• Walnuts can be stored for over a year in a refrigerator or freezer 
• Before serving to others, be sure there is no walnut allergy 

Ways to eat walnuts:

• Top salads with chopped walnuts
• Make homemade granola with a mixture of nuts, seeds, and dried fruit, using walnuts
• Make a pesto sauce using walnuts and use with pasta or flatbread
• Top yogurt or oatmeal with chopped walnuts and fruit
• Sprinkled on leafy green or fruit salads.
• Finely ground in dips and sauces.
• Chopped and used in whole-grain breads and scones.
• Crushed to use as a coating on fish or chicken.
• Lightly browned in your favorite stir-fry recipe.
• Roasted, chopped and used on pasta or vegetables.

Try these other delicious walnut recipes:

Roasted Cinnamon Brussels Sprouts with Walnuts

https://www.bbcgoodfood.com/recipes/coffee-walnut-cake

https://www.bbcgoodfood.com/recipes/walnut-caramel-tart

https://www.bbcgoodfood.com/recipes/tangy-roast-pepper-walnut-dip

Basil Walnut Pesto

Walnut Pasta Sauce

No-Bake Walnut Granola Bars

Unbelievable Walnut Crusted Chicken

https://www.missinthekitchen.com/walnut-brownies/

Chinese Walnut Cookies

Sources:

https://www.chandlerorchards.com/walnut-history/

History

https://www.medicalnewstoday.com/articles/309834#nutrition

https://www.healthline.com/nutrition/benefits-of-walnuts#TOC_TITLE_HDR_14

How to Use

Chickpeas take little to no effort to use. When opening the can, the first task is to drain and rinse the beans. After doing so, you can use it raw (add it to a salad or blend it up and make hummus) or cook it on the stovetop or microwave. However you choose to prepare it, it will be a delicious addition to your meal! Let’s explore a recipe that allows you to use it straight from the can.

Smashed Avocado & Chickpea Sandwich

Serving Size: 3

• 1 can Garbanzo Beans
• Choice of bread
• 1 1/2 Tomatoes
• 3 Small Avocados
• Sprouts and Spinach, amount as desired
• 1/2 Onion
• 1 lime
• Salt and pepper to taste

Directions

• Prepare your vegetables (spinach, tomato, cilantro, sprouts, and chickpeas) by soaking, draining, and rinsing them. Make sure to dry it before assembling your dish.
• Dice your tomatoes and onions. Chop your cilantro.
• Grab one large mixing bowl and add your ingredients to the bowl.
• Begin by smashing the avocado and then mixing all ingredients together.
• Add salt and pepper to taste.
• Toast bread
• Start assembling the sandwich!
• Add sprouts and spinach as a base before adding your mix
• Add spinach and sprouts as the top layer and add another layer of the mixture.
• Close and cut the sandwich in half.
• Enjoy!

Check out more recipes!

Craving something fresh and light? Try out this Green Goddess Salad

For those cold winter nights, try this Mediterranean Chickpea Soup to keep you warm and cozy

Combine your favorite chips or vegetable sticks with this Classic Hummus Dip

Fill your stomach up with this nutrient-dense savory dish by making this Chickpea Quinoa Veggie Burger

Host Taco Tuesdays with these delicious Chickpea Tacos

What are Lentils?

Lentils are small seeds that grow in pods, making them part of the legume family along with beans, peanuts, and peas. The dried seeds of legume plants, such as lentils, are also referred to as pulses. Lentils can be round, oval, or heart shaped disks, and are sometimes smaller than a pencil top eraser! The word lentil comes from the latin word lens, appropriately named based on their shape that resembles that of an optic lens. They are the oldest pulse crop known to man and one of the earliest domesticated crops. Originating in the Near East and Mediterranean area, lentils were and continue to be a staple food in the Middle East, Asia, and India.

Lentils are a great source of plant based protein and provide B vitamins, iron, magnesium, and zinc. Lentils have the second highest protein content of all legumes, after soybeans! Pairing lentils with a whole grain, such as brown rice, creates a complete plant based protein source, meaning all amino acids are present. The soluble fiber in lentils helps lower cholesterol and protect against heart disease and diabetes.

There are hundreds of varieties of lentils and they come in a variety of colors, with red, brown, and green being the most common. Red lentils are a variety of split lentils, meaning the outer coat has been removed. Split lentils cook faster and are a great thickener for soups and stews.

Lentils have a nutty, earthy flavor and some varieties lend a peppery taste. Dried lentils have an extremely long shelve life and should be stored in an airtight container away from light, moister, and heat (in the pantry is great!)

How to Use

Lentils can be used in soups, stews, salads, side dishes, and feature prominently in Indian cuisine, especially as the main ingredient in a favorite dish known as dal (which means ‘lentil’). Unlike other dried pulses, lentils do not require soaking prior to cooking. Lentils can be cooked in a variety of ways but the easiest and most common is to simmer on the stove.

• Add Lentils to a large pot with water or broth. A general rule of thumb is to use a 1:3 ratio of lentils to liquid (add 3 cups of water or broth to 1 cup of dry lentils)
• Bring to a boil, cover and reduce heat to a simmer until lentils are tender. Usually around 20-25 minutes for whole lentils.
  • If using a variety of split lentils (red lentils) cook for 6-8 minutes

Adding acidic ingredients (e.g. tomatoes, vinegar, citrus) to lentils before they are cooked can toughen their skin and increase cooking time – wait until after they are done cooking to add!

• When lentils are done, most of the water will be absorbed. Strain off any additional water
• Cooked lentils can be added to salads, soups, baked goods, and/or blended into a puree!
• Store cooked and prepared lentils in an airtight container in the refrigerator for up to 1 week or freeze for up to 3 months.

Marinated Lentil Salad

Salad ingredients:

• 1 cup brown lentils (dry)
• 1/2 bunch fresh parsley
• 1 pint grape tomatoes
• 1/2 red onion, chopped
• 1 lemon zested and juiced
• Feta cheese, crumbled

Lemon garlic dressing ingredients:

• 1/4 cup lemon juice
• 1/4 c olive oil
• 2 cloves of garlic, minced
• 1/2 Tbsp dried oregano
• 1/2 tsp salt
• Freshly cracked black pepper

Directions:

1. Cook lentils according to package directions
2. Wash and chop produce
3. Zest lemon using a microplane or the small holes on a box/cheese grater
4. Combine all ingredients in a large mixing bowl
5. Combine all dressing ingredients in a small bowl, whisk to combine
6. Pour dressing over lentils, onion, tomatoes, and parsley. Mix until well combined
7. Top salad with feta cheese if desired!

This salad can be enjoyed as a side dish or as the main meal. It could also be used as a filling in a tortilla or pita! Store prepared salad in an airtight container in the refrigerator for up to 1 week.

Ingredients can be substituted for other veggies/herbs you have on hand and pre-made salad dressings may be used for added convince!

Click here for printable PDF recipe

Check out more ways to use lentils!

• Watch this video on how to make lentil puree that can be added to smoothies, baked goods, sauces, and/or enjoyed on its own!
• This warm lentil soup is perfect for a chilly day
• Try these banana lentil muffins for a sweet treat that is packed with protein and fiber!
• Vegetarian tacos that are be a fabulous addition to taco Tuesdays!
• Still want more? Here are 40 more amazing lentil recipes.

Canned salmon is already fully cooked and can be safely consumed without heating. The canned salmon will need to be drained and includes some skin and bones. Although some people prefer not to eat these parts, both are safe to eat. The recipes included here suggest removing the skin for aesthetic reasons but keeping the bones because they are an excellent source of calcium. The skin is easily removed by holding the fish over the sink and gently scraping away the skin with your fingers. Allow the fish to break into large pieces to remove the skin that is in between the chunks. Try not to remove the darker portions of the fish as you remove the skin because these are highest in omega-3 fats.

How to Use

Canned salmon is very easy to use. It can be added to a bed of lettuce or left over rice for a quick source of protein. It can be mixed with hummus to make a high protein snack that can be eaten on crackers. Instructions to make salmon salad and salmon patties are presented below. Salmon salad doesn’t require any cooking and can be made in about 5 minutes. Salmon patties take about 10 minutes to prep and 10 minutes to cook.

Salmon salad (like tuna salad)

Place one can of drained salmon with skin removed in a bowl and add two or three spoonfuls of mayonnaise (about 1/4 cup to start). Mix until the fish is a uniform texture and moistened with mayo. Add more mayo as needed to moisten and to taste after adding desired spices and extra ingredients like chopped onion.

Optional Extras:

• Lemon juice (1 tsp to 1 Tbsp)–this will slightly reduce the amount of mayo you need.
• Dried spices such as parsley, oregano, or basil
• Chopped fresh herbs such as parsley, cilantro or chives
• Chopped onions
• Chopped celery
• Black pepper

It is not usually necessary to add salt in this recipe because some salt is used in the canning process. Other spices and add-ins are a fun way to change up the recipe based on how you plan to serve the salad. This salad should be stored in the fridge after it is prepared and will keep for about a week.

Serving Suggestions

Salmon salad can be eaten in a variety of ways and in the same way you would use tuna salad.

• Put it on bread to make a sandwich. It pairs well with lettuce and tomatoes.
• Put it in tortilla to make roll up.
• Put it on a tostada shell. Add avocado or guacamole to make this extra special.
  • Try this recipe for Mexican Tuna Salad (ensalada de atun) that can be made with salmon in place of the tuna.
• Serve it over a bed of greens to turn your salad into a meal.

Salmon Patties

Ingredients

• One 15 oz can of salmon, drained, with skin removed
• One raw egg
• 1/2 to 2/3 cup cracker crumbs (like crushed saltines), any variety of bread crumbs, or panko crumbs, split.
• 1 Tbsp milk or plant based beverage (unsweetened)
• 1 tsp lemon juice
• 1 tsp dried parsley or other herb (optional)
• 1 tsp of garlic or onion powder (optional)

Directions

1. Add salmon, egg, 1/4 cup of cracker crumbs, milk, lemon juice and spices to a bowl. Mix with a fork until uniform.
2. Put remaining cracker or bread crumbs on a plate or piece of waxed paper. Make four or five patties out of the salmon mixture. Bread the patties on each side by pressing into a mound of crumbs.
3. Heat 2 to 3 tbsp of oil, such as olive or canola, in a frying pan over medium heat. Add patties once oil is hot. Cook 5 minutes until patty is nicely browned. Use a spatula to flip the patty and cook 5 more minutes on the second side. Add more oil if needed.

coming soon!

coming soon!

coming soon!

jewkabfoeadns