Healthy Good Carb Lifestyle Blogging

By:  Noelle DeSantis, MS, RDN

On: September 9, 2018

Look out weekdays, Spaghetti is not only for Sundays anymore!

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Summer is coming to an end, so take full advantage of the delicious bounty of fresh local produce still available to pair with your dinner. Tomatoes are thriving right now in Western New York, and basil is doing wonderful as well. This brings me to the perfect summer side made with basil, tomato and low glycemic index (GI) spaghetti. Holista Low GI spaghetti has a certified glycemic index of 38, which is low and therefore means it does not cause a rapid rise in blood glucose. Yay! You can think of the spaghetti as a “slow carb” meaning the carbohydrates are digested slower, therefore resulting a slower and lower rise in blood glucose. This spaghetti has a special blend of plant based ingredients that may help manage blood glucose, and it also provides phytonutrients.

My first time trying Holista Spaghetti was in Chicago, at the 2017 Food and Nutrition Conference and Expo. It was served plain, and I thought it was delicious without added sauce. I had not heard of Holista Foods before, but I was pleasantly surprised to learn that they are a Buffalo business! I love that I can support a local business while choosing a healthy and tasty spaghetti that has a lower glycemic index than other similar spaghetti. You can browse the glycemic index of over 1,000 different foods in this article published in Diabetes Care, a journal for the American Diabetes Association. I will explain more about the glycemic index and the added phytonutrients in future blogs, so stay tuned for more on the benefits of choosing lower glycemic foods, and phytonutrient rich foods. Today I am focusing on my Mediterranean inspired, summer recipe that fits a healthy lifestyle.

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This recipe is Mediterranean inspired because of the use of Olive Oil, fish for the protein and herbs to flavor the food with little added salt. Mediterranean diets emphasize plant based meals, and healthy fats in place of saturated fats. Olive oil is a staple in Mediterranean meals, as well as fish. The Cod used in this recipe is from Sitka Salmon Shares, a community supported fishery. This fish is truly the finest and you can feel good about supporting a sustainable company that is just and environmentally conscious.

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The Holista Low GI Spaghetti cooks in just three minutes, making it a super convenient addition to any meal. Since fish also cooks fast, this is a quick, gourmet meal you can enjoy even on weeknights. No need to cook your tomatoes for hours and hours to make your Sunday sauce. This recipe is fast, and allows you to enjoy the bursting flavors of fresh tomatoes and basil. It doesn’t get any better than that! So lets get to the recipe.

What you will need:

This recipe makes 2 servings

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Ingredients:

• Approximately ½ pound Pacific Cod

• 4 oz Holista Low GI Spaghetti

• 1 cup fresh Basil, torn

• 1 cup cherry tomatoes, halved

• ½ red bell pepper, chopped

• 1 bunch broccolini, trimmed

• 4 cloves garlic, chopped

• ½ tsp oregano

• Salt, black pepper and chili flakes to taste

• 3 Tbsp. Extra Virgin Olive Oil

• Lemon zest

• Parmesan Cheese

Instructions:

1. Preheat oven to 400 °F.

2. Spread broccolini in a 9 x 13 glass baking dish, saving space for the red bell pepper. Toss vegetables with 1 Tbsp of olive oil, keeping the pepper separate.

3. Add half of the chopped garlic to the broccolini, and lightly zest lemon on top. Sprinkle oregano over red pepper. Salt and black pepper to taste. Set aside.

4. In a large or medium pot, turn water on high to boil for spaghetti.

5. Meanwhile, place cod in 8 x 8 baking dish and coat both sides with 1 Tbsp olive oil. Grate lemon zest over the cod, and lightly pepper.

6. Place cod and vegetables in the pre-heated oven and set timer for 12 minutes.

7. You will have a few minutes now while you wait for the water to come to a boil. This is the perfect time to clean any dishes you have used thus far. *Especially the lemon zester if you are using a cheese grater that you will need for the Parmesan!
 

8. When there are only 3 or 4 minutes left on your timer add the spaghetti to your boiling water. Let it boil for 3 minutes, and presto it is done. Drain and rinse spaghetti with hot water to keep it warm.

9. While the spaghetti is in the strainer, sautee remaining garlic, and the halved tomatoes in the pot with about 1 tsp. olive oil until fragrant. (Chili flakes are optional).

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10. Return spaghetti to pot, add torn basil, drizzle olive oil and toss.

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11. Top the cod with your baked red pepper, and shave about 1 Tbsp. Parmesan over your spaghetti and broccolini. Enjoy!

Tomato Basil, Low GI Spaghetti with Baked Cod and Broccolini.

This dinner is loaded with fresh flavors from the fresh basil, to the light tang from the lemon. It is also balanced perfectly with shaved Parmesan on top. You can taste the delicious sweetness of the Pacific Cod, and the enjoy the taste and texture of the pasta with minimal sauce. Additionally, this meal won’t leave you needing a nap afterwards. It is perfectly portioned to provide adequate protein, carbohydrates and healthy fat.

This dinner fits in a healthy lifestyle, including for diabetics. It provides over 100% of the daily value for vitamins K, and C. Vitamin K plays a key role in bone health as well as blood clotting. Vitamin C is an important antioxidant, and it plays a role in immune function. It also serves up a healthy dose of other essential nutrients which play important roles in metabolism, immune function, and neurological function (50% DV selenium, 42% DV B12, and 30% DV B6).

I hope you enjoy this this fast and delicious dinner. Your body and your taste buds will thank you for it!

NUTRITIONAL INFORMATION

Calories 562 kcal

Fat, Total 24 g

Saturated Fat 3.7 g

Total Carbohydrate 53 g

Added Sugar 0 g Natural 6 g

Fiber 8 g

Protein 34 g

Cholesterol 76 mg

Trans Fatty Acid 0 g

Sodium 565 mg

Healthy Pasta and Noodle Recipes made with Holista 

A perfect summer dish for the BBQ.  Healthy and delicious!

Serves 4 – can be served hot or cold

Ingredients

• 8 oz Holista™ Spaghetti

• 1 medium Green Zucchini

• 1 medium Yellow Squash

• 1 Large Red Bell Pepper

• 1 Bunch Scallions

• 1 Whole Head of Garlic

• 1/4 cup Olive Oil

• 1/2 cup grated Parmesan cheese

• Kosher Salt

• Black Pepper

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Directions:

1. Fill medium to large pot with water, bring to a boil.

2. Break Holista™ Low GI Spaghetti in half and in half again (4 equal sections), set aside.

3. Break garlic head into cloves and peel. Place whole garlic cloves in small saucepan, add olive oil. Cook on medium heat until garlic turns to a light golden brown color (you should smell a roasted garlic flavor). Remove from heat and strain garlic into small bowl to cool. Cool roasted garlic cloves separately.

4. Heat the BBQ grill to medium heat.

5. Cut the zucchini and squash in half. Drizzle the zucchini and red pepper with a little bit of the garlic olive oil and season with a pinch of salt and pepper.

6. Place the vegetables on the grill and grill for about 10 minutes, flipping halfway through. Let vegetables cool in a large bowl.

7. Cut cooled vegetables into bite sized pieces. Place back into bowl and toss with any liquid in bowl.

8. When water is boiling, add Holista™ Low GI Spaghetti to water, Return to boil.

9. Boil 3 minutes stirring occasionally. Drain and rinse with cold water until spaghetti is cold.

10. Add drained spaghetti to cold grilled vegetables, add roasted garlic oil, garlic cloves, mix to combine, add salt and pepper to taste

11. Sprinkle with grated Parmesan cheese.

12. Enjoy!

      **** You can add any grilled proteins if desired.

NUTRITIONAL INFORMATION

Calories 418

Fat, Total 19 g

Saturated Fat 4 g

Total Carbohydrate 47 g

Added Sugar 0 g Natural 3 g

Fiber 5 g

Protein 13 g

Cholesterol 21 mg

Trans Fatty Acid 0 g

Sodium 418 mg

Holista Healthy Pasta Recipes

Nadski’s Balsamic Glazed Brussel Sprouts

and Joe D’s Low GI Pasta All’aglio E Olio

Cooking together is fun!  

This a delicious vegetarian healthy pasta dish made by a lovely Italian/Ukrainian couple who know how to cook!

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Thank you Joe and Nadski for sending your recipes and pictures – we love this recipe!

Nadski’s Quick and Easy Balsamic Glazed Brussel Sprouts

Ingredients ​

• 1 dozen Brussel sprouts, washed & cleaned of dry, outside leaves

• 3 tablespoons avocado oil*

• 3 tablespoons balsamic vinegar

• pinch of coarsely ground black pepper to taste

• pinch of Himalayan salt

Directions 

1. In a steamer pot, par boil the Brussel sprouts whole until the leaves turn a bright, almost lime green….approximately 2-3 minutes.

2. Remove from steamer, cut in halves and set aside in a bowl. 

3. In a non-stick fry pan, heat avocado oil on medium high heat then stir fry the Brussel sprout halves quickly until tender, not mushy….again, approximately 2-3 minutes, stirring constantly to prevent burning.

4. Turn heat off and drizzle balsamic vinegar over the sprouts, stirring constantly to cover all halves in vinegar and reduce the amount of vinegar. 

5. Remove from heat.  Add pepper & salt to taste.

6. Serve as a side dish.

*Olive oil  or butter can be substituted for avocado oil

 **pinch of garlic powder can also be added to taste

…and Joe D’s Low GI Pasta All’aglio E Olio

Ingredients ​

• 2 large cloves of garlic, chopped fine

• 6 tablespoons of olive oil

• pinch of salt (optional)

• 1 tablespoon freshly chopped basil leaves OR dried crushed basil (optional)

• course ground pepper to taste

• 4 ounces (aprox 1/4 package) Holista’s low glycemic spaghetti (for 2 portions/people)

• grated parmesan cheese to taste

Directions 

1. In a small skillet, heat oil on medium heat. Fry chopped garlic until golden brown and set aside.

2. Boil pasta as per instructions. Drain and toss into a large mixing bowl with garlic fried in oil.

3. Add pepper, parmesan cheese and basil.  Salt if desired.

Serve with Nadski’s Balsamic Brussel Sprouts and sliced fresh Komato tomatoes for colour.

ENJOY!

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Healthy Good Carb Lifestyle Blogging

By:  Noelle DeSantis, MS, RDN

On: November 29, 2018

If you love Alfredo sauce, or your family members do, this recipe is an absolute must try. It is a great way to get more vegetables in to your diet, and reap the health benefits while satisfying the cravings for rich and creamy Fettucini Alfredo. Especially great about this method of serving vegetables is that they are disguised, which is perfect for picky eaters. Picky eaters will enjoy this as well as those with a more refined palate! The roasted garlic adds a nice savory component, and you can even add flavored oils to the finished sauce to make variatios of this sauce. For example, if you like Truffle or mushrooms, you can add a drizzle to your finished dish or add it right in the blender. D’Olivio has some amazing flavors to choose from.

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Swapping this sauce for traditional Alfredo will save you calories, saturated fat, sodium, and others while adding nutrients associated with heart health, cancer prevention and others. Also, the serving size of most Alfredo sauces is only ¼ cup, this recipe includes ½ cup serving size of sauce, so you can indulge in the creamy goodness without the guilt.

What makes Cauliflower so great?  (Besides that it’s delicious)

👉🏼 Regulates Cholesterol

Research has found that steamed cauliflower is good at binding bile acids. This means it will help regulate blood cholesterol levels.

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👉🏼 Supports Numerous Body Systems

Cauliflower is a sulfur rich vegetable, and these sulfur-containing compounds have been shown to support blood vessel health, promote detoxification pathways, support gastro-intestinal health, immune health and liver health.

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👉🏼 Rich in Phytonutrients

Phytonutrients have many health benefits including anti-cancer properties, and anti-microbial properties.

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👉🏼 Antioxidant Rich

Cauliflower is rich in antioxidant phytonutrients and vitamin C, which is a powerful anti-oxidant vitamin.

The Recipe: “Alfredo” Spaghetti with Almond, Pesto Crusted Salmon

Serves 4

What You Need:

1 large head of Cauliflower

1 cup of water

4 cups Holista Spaghetti, cooked

12 oz. Salmon

2 Tbsp. Pesto

 2 Tbsp. almonds, chopped

2 large zucchini

8 cloves of garlic, roasted

1 Tbsp. butter

¼ cup soy milk

¼ cup sun-dried tomatoes

Salt and pepper to taste

Directions:

1. Pre-heat oven to 400 degrees. The first step is to roast your garlic. Take a whole garlic bulb, and chop off the top ¼ inch with a sharp knife. The individual cloves should be exposed. You will roast this in the oven for 30 minutes.

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2. While the garlic is roasting you can start steaming your cauliflower. Rinse and chop cauliflower. Place it in a large pot with one cup of water and simmer, covered for about 20 minutes. You will use the water to puree the cauliflower, do not discard this water after steaming.

3. Place salmon in baking dish, skin side down. Spread pesto over salmon, and top with chopped almonds.

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4. Cut zucchini in pieces and place on baking dish with drizzle of olive oil, salt and pepper.

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5. Place Salmon and zucchini in oven with garlic and set another timer for 25 minutes.

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6. When garlic is done roasting remove cloves from skin. When cauliflower is soft and easy to pierce with a fork, add contents of pot to a blender with garlic, butter and soymilk. (Use caution when blending hot liquids not to burn your self. Sometimes the heat can add pressure to the blender).  Blend until creamy. You will have about 3 cups total.

7.  In the large pot, bring water to a boil and cook Holista Spaghetti according to instructions.

8. Toss spaghetti, zucchini, and sun-dried tomatoes in 2 cups of sauce. Serve salmon on the side, or over the spaghetti.

9. Enjoy!

Nutrition Information:

Calories 450, Total fat 12 g, Saturated fat 3 grams, Cholesterol 50 mg, Sodium 435 mg, Potassium 914 mg, Carbohydrates 59 grams, Protein 29 grams, Calcium 9% DV, Iron 28% DV, Vitamin A 23% DV and Vitamin C 20% DV. 

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We are dedicated to delivering clean label wholesome ingredients and food products. We specialize in next-generation food research and development for exceptional taste and nutritional value.

We are passionate about improving people’s lives by providing state of the art healthy and delicious better for you food because we believe supplying food is a privilege and a responsibility. 

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Please reach out with any questions are comments.  We would love to hear from you!

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Holista Spaghetti & Linguine 12 Pack

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HOLISTA SPAGHETTI

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By:  Nadja Piatka, CEO

On: February 24, 2020

I have dieted all my life. Dieting and food have always consumed me starting in my early teens. I was constantly surrounded by food. My parents owned a grocery store and then opened a restaurant.  I would put on an apron when I came home from school to help work in our family business  helping myself to the constant abundance of food. My sister coped by becoming anorexic. I coped by binge eating and yoyo dieting. I tried every diet that I heard of while losing and gaining the same 30 pounds over and over. If decades of experience make one an expert, I can honestly say that I am a diet expert.

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I wrote two bestselling diet cookbooks that focused on low fat. That was when fat was demonized, and we thought fat is what makes you fat. We know better now. High glycemic foods cause weight gain, a fact that is scientifically supported by health professionals all over the world.

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The most significant dietary finding of the last 25 years, the glycemic index (GI) is a measure of how food affects your blood sugar levels and has revolutionized the way we eat.

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In its simplest terms, the glycemic index “tells you how quickly a food is converted to sugar” in the body.

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The low-glycemic (low-GI) diet is based on the concept of the glycemic index (GI). Studies have shown that the low-GI diet promotes weight loss, reduces blood sugar levels and lowers the risks of heart disease and type 2 diabetes. The glycemic index (GI) is a measure that ranks foods according to their effect on your blood sugar levels. It was created in the 1980s by Dr. David Jenkins, a Canadian professor.

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The rates at which different foods raise blood sugar levels are ranked in the following three GI ratings:

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• Low: 55 or less

• Medium: 56–69

• High: 70 or more

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Foods with a low-GI value are the preferred choice, as they are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

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Foods with a high GI value should be limited since they are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

 Examples of foods with low, middle and high GI values include the following:

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• Low GI:  Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils, nuts, bran breakfast cereals and Holista Pasta

• Medium GI:  Sweet corn, bananas, pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread, brown rice and traditional white pasta

• High GI:  White rice, potatoes, sugar sweetened beverages and baked products made with white flour.

The low glycemic diet is not a low carb diet but rather a good carb diet. It’s true, ask any Dietitian or nutritionist, they will tell you that all carbs are not equal and all carbs are not bad.  Sure, you can deprive yourself of all carbs and drop weight. But unless you forever avoid carbs, the weight will come back. The facts are that 97% of people who succeed at losing weight on deprivation diets gain it all back plus some.

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We know it’s tempting to try any shortcut to weight loss but consider this:

Carbohydrates are one of the most important sources of energy for our bodies and are mainly found in plants (fruits, vegetables, grains & legumes) or in foods made from plant sources.

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Carbohydrates take two forms, namely starches (such as potatoes, cereals, bread, and pasta); and sugars, such as table sugar (sucrose), milk sugar (lactose), and fruit sugar (fructose). When digested, the starches and sugars in carbohydrates are broken down into millions of glucose molecules that are released into the bloodstream.

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When blood glucose levels rise, your body releases a hormone called insulin, which allows glucose to enter cells. Insulin also plays a key role in fat storage: When insulin levels rise, our cells are forced to burn glucose rather than fat. 

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Carbohydrates are important because they are:

• A universal fuel for most organs and tissues in our bodies.

• The primary fuel source for our brain, red blood cells, organs and a growing fetus.

• The main source of energy for our muscles during strenuous exercise.

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IN SUMMARY:  HOW DOES IT WORK?

The lower the GI rating, the slower the carbs in your food are digested, absorbed and metabolized. This causes a steadier rise and fall in blood sugar, helping us avoid the spikes and crashes that come with high GI foods. Those peaks and valleys are what make you feel hungry.

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Spike; Crash; Crave more food.

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When insulin levels rise, our cells are forced to burn glucose rather than fat. 

Not being hungry, staying fuller longer and enjoying a variety of delicious food without deprivation of an entire food group is what makes the Low GI Good Carb Lifestyle the best diet. It’s important that I can share this info with you because it is the only diet that has worked for me long term. Say good-bye to the yoyo diet train forever!

Healthy Pasta and Noodle Recipes made with Holista 

Ingredients​

• 1/2 package (7 oz) Holista Low GI Spaghetti

• 2 Tbsp Canola Oil

• 1 lb boneless chicken cut into small cubes

• 3 cloves garlic, chopped into small pieces

• 4” fresh ginger, cut into small pieces

• 1 can ( 8 oz) sliced water chestnuts, drained

• 1 can ( 8 oz) bamboo shoots, drained

• 1 can( 15 oz) baby corn, drained, cut into small pieces

• 2 cups Broccoli Florets

• 1 cup carrots, sliced thinly

• 1 bunch scallions, sliced thin (green and white parts)

• 2 Tbsp low sodium soy or Teriyaki sauce

• 1 cup low sodium, or home-made chicken stock

• 1 Tbsp cornstarch

• 1 Tbsp Sesame Oil

Directions:

1. Fill a large pot ¾ full with water, bring to a boil.

2. Heat large skillet or wok, when hot, add canola oil. When oil is smoking, add chicken pieces. Heat for 1 minute, stirring continuously.

3. Add garlic and ginger, saute for 30 seconds.

4. Add remaining vegetables, cook for 2 minutes stirring often.

5. Add soy or teriyaki sauce, heat for 30 seconds.

6. In a separate bowl, add cornstarch to cold chicken stock until mixed combined.

7. Add cornstarch liquid mixture to pan. Bring to a boil stirring often. Mixture will thicken slightly, reduce heat

8. When pot water is boiling, add Holista Low GI spaghetti/noodles to water.

9. Bring back to boil, boil 3 minutes stirring occasionally, drain, rinse. Return to pot.

10. Stir in sesame oil.

11. Portion noodles evenly into bowls or plates.

12. Add chicken and vegetable mixture on top of noodles.

13. Enjoy!

NUTRITIONAL INFORMATION

Calories 524

Fat, Total 14 g

Saturated Fat 2 g

Total Carbohydrate 59 g

Added Sugar 0 g Natural 8 g

Fiber 6 g

Protein 38 g

Cholesterol 76 mg

Trans Fatty Acid 0 g

Sodium 563 mg

Healthy Pasta and Noodle Recipes made with Holista 

Ingredients for Pesto

• 2 cups fresh basil (rinsed and dried)

• ½  cup pine nuts (lightly toasted)

• 2 cloves garlic, peeled and finely chopped

• ½ cup extra virgin olive oil

• Kosher or sea salt

• Fresh cracked black pepper

• 1⁄2 cup freshly grated parmesan cheese

Ingredients for Grilled shrimp:

• 1 lb medium to large shrimp, peeled and deveined

• ½ cup pesto sauce

• 1/8 cup olive oil 

Plus

• 8oz Holista Low GI Spaghetti

Directions for Pesto:

1. Combine first 3 ingredients into food processor.   Using the pulse button, process until combined. Stop, scrape sides.

2. Slowly add olive oil and continue to blend until well mixed and a paste forms.

3. Remove from mixer. Add 1⁄4 cup cheese, mix until combined.

4. Add salt and pepper to taste. Set aside at room temperature until ready for use.

Cooks tip – Leftover Pesto can be held in the refrigerator for 5 days, or placed in an airtight container and frozen for 3 months.

Directions for Grilled Shrimp:

1. Combine shrimp, ½ cup pesto ad 1/8 cup olive oil in mixing bowl, mixing well. Cover and set aside.

2. Heat grill until hot.

3. When grill is ready, remove shrimp from marinade, place shrimp on hot grill cooking 1-2 minutes on each side, remove shrimp from grill and set aside.

Low GI Spaghetti/ Noodle Directions:

1. Fill a large pot ¾ full with water, bring to a boil.

2. When pot of water is boiling, add Holista Low GI spaghetti to water.

3. Bring back to boil, boil 3 minutes stirring occasionally, drain.  (reserving 1⁄2 cup water)

4. While noodles are still hot, add 1 cup of fresh pesto sauce and mix well. If mix is too dry slowly add some of the reserved pasta water to thin out sauce.

5. Portion noodles into 6 equal servings.

6. Add shrimp to each plate.

7. Top with additional cheese or pesto sauce.

8. ENJOY!

NUTRITIONAL INFORMATION

Calories 769

Fat, Total 52 g

Saturated Fat 8 g

Total Carbohydrate 45 g

Added Sugar 0 g Natural 1 g

Fiber 4 g

Protein 33 g

Cholesterol 191 mg

Trans Fatty Acid 0 g

Sodium 647 mg

In The News

American Masters of Taste

2019 Taste Championships

October 25, 2019

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Northern California, Friday, October 25, 2019 – Holista Foods, Inc. was selected as a winning product line in the retail category of “Low Glycemic Pasta.”

Their submissions in this product category, Low Glycemic Spaghetti and Low Glycemic Linguine were both judged excellent in Northern California by a panel of Masters of Taste selected by Chefs In America.

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The protocols of “triple blind” judging include the following ground rules to ensure accurate and fair judging results.

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Evaluators do not know: 1. Who the manufacturer is 2. What the product variety or appellation is

3.What the other evaluators’ scores and comments are during evaluation

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The American Masters Of Taste judging panel stated that, “Holista Foods’ Spaghetti and Linguine were both very well executed. Olive oil and sauces adhered well and we would be hard pressed to differentiate these from traditional semolina pastas.”   The judging was part of the on-going U.S.A. Taste Championships and U.S.A. Beverage Championships founded in 1986 with the establishment of Chefs In America, whose professional culinary board members gather weekly to conduct taste tests on a myriad of foodservice and retail grocery products.

Holista Foods, Inc. was declared a 2019 U.S.A. Taste Champion!