(Family Features) The renowned Mediterranean Diet, celebrated for its myriad benefits, has been rated as a top diet in the world for years. 

Recognizing the benefits of the foods included in the Mediterranean Diet, it’s important to broaden the understanding beyond its ingredients to embrace the elements of the Mediterranean lifestyle, which also contribute to these benefits. Essentially, it’s not just about what you eat; it’s also about how you enjoy it and with whom you share the experience.

Nutrition, physical activity, sleep and togetherness comprise this balanced way of living, with preparing, eating and enjoying food together being key elements of the Mediterranean lifestyle. You can immerse yourself in the vibrant spirit of the Mediterranean lifestyle simply by inviting friends or family to gather around the table for a meal – like a family favorite pasta dish.

The benefits of gathering around the table are abundant, ranging from fostering stronger connections and communication among family members to enhancing overall well-being. In fact, first-of-its-kind research conducted by researchers at the University of Minnesota and supported by Barilla, the world’s leading pasta maker, demonstrates that people experience greater happiness when they share meals with others, highlighting the importance of togetherness.

Published in “Families, Systems, & Health,” the research shows a strong positive correlation between how often people gather around the table during mealtimes and enhanced connectedness, reduced depressive symptoms and an improvement in overall mood.

Semolina pasta is a staple for many people in the Mediterranean region, playing a significant role in culinary history and making it a favorite ingredient in dishes aligned with the Mediterranean lifestyle and gathering around the table. For example, these recipes for Cellentani Caprese Pasta Salad and Linguine with Zucchini Carbonara are perfect for sharing, whether you’re hosting friends and neighbors or enjoying a meal with someone special.

A high-quality, minimally processed carbohydrate, semolina pasta is naturally low in sodium, a good source of fiber and contains a variety of micronutrients.

“Eating together is a joyful and important practice of the Mediterranean lifestyle that truly contributes to overall well-being,” said Michele Lefebvre, registered dietitian nutritionist and manager of nutrition and well-being at Barilla America. “As a traditional yet versatile food, pasta brings a sense of nostalgia to meals as people gather together around the table and connect in an impactful way.”

Visit barilla.com/recipes to discover more dishes that can help you follow the Mediterranean lifestyle.

Cellentani Caprese Pasta Salad

Prep time: 10 minutes
Cook time: 15 minutes
Servings: 7

• 1 box Barilla Protein+ Cellentanii pasta
• 4 tablespoons extra-virgin olive oil, divided
• 2 pints grape tomatoes, mixed color, halved
• 4 tablespoons lemon juice
• 8 basil leaves, julienned
• 2 cups small mozzarella cheese balls, halved
• salt, to taste
• black pepper, to taste

1. Bring large pot of water to boil. Cook pasta according to package directions and drain. Drizzle pasta with 1 tablespoon olive oil and place on sheet tray to cool. Set aside.
2. In large bowl, combine tomatoes, lemon juice, basil, remaining olive oil and cheese. Season with salt and pepper, to taste. Add pasta and stir.

Linguine with Zucchini Carbonara

Prep time: 5 minutes
Cook time: 10 minutes
Servings: 8

• 5 egg yolks
• 1 cup Pecorino Romano cheese, grated, divided
• 1/2 cup milk
• salt, to taste
• 1 tablespoon extra-virgin olive oil
• 1 medium zucchini, julienned
• 1 box Barilla Linguine
• 1 tablespoon fresh mint, chopped
• black pepper, to taste

1. Bring large pot of water to boil.
2. In bowl, mix egg yolks, 1/3 cup Pecorino Romano cheese and milk. Season with salt, to taste. Set aside.
3. In large skillet, heat olive oil and cook zucchini.
4. Cook pasta according to package directions. Reserve 1/2 cup cooking water.
5. Mix pasta in pan with zucchini. Add egg yolk mixture and 2 tablespoons cooking water. Combine well.
6. Add remaining cheese and mint; mix. Season with salt and pepper, to taste.

Source: Barilla

(Family Features) If you and your loved ones yearn for new, stimulating experiences to feel connected to the outdoors, look no further than enjoying mealtime al fresco. Inspired by the Mediterranean tradition of “eating in the open air,” al fresco dining offers passionate home cooks a fresh way to enjoy their favorite recipes outside with friends and family.

Consider these two tried-and-true al fresco tips from television personality and culinary icon Rachael Ray the next time you enjoy dinner on the deck or lunch on the patio.

Gather the right tools: On those buggy days and nights during the warm season when you’re dining al fresco, grab a food mesh tent. Not only will it protect your food, but it also looks good and goes with a variety of table settings.

Plan the decor: When hosting friends and family, up your floral game by reaching into the garden and adding some fresh herbs – it’s aesthetically pleasing and smells delicious.

Ideal al fresco meals typically take advantage of in-season produce, offer easy preparation so you can focus on entertaining and are simple enough to eat outdoors. Skip complicated cooking steps and turn to a delicious option like Yellowfin Tuna and Artichoke Pasta, which can be served as an appetizer, side dish or on its own as a light main course.

This dish practically calls for ingredients like Genova Yellowfin Tuna in Olive Oil, which features cuts of wild-caught tuna, hand-filleted in just the right amount of olive oil. Savory, rich and flavorful with a perfect texture, the tuna elevates the dish with a uniquely rich and savory flavor stemming from Mediterranean inspiration.

To find more al fresco dining inspiration and recipe ideas, visit GenovaSeafood.com.

Yellowfin Tuna and Artichoke Pasta

Recipe courtesy of Rachael Ray on behalf of Genova Tuna
Prep time: 15 minutes
Cook time: 40 minutes with fresh artichokes (25 minutes with canned)
Servings: 4

Artichokes:

• Cold water
• 12 small, fresh artichokes or 2 cans artichoke hearts in water
• 2 lemons
• 3 tablespoons extra-virgin olive oil
• salt, to taste
• pepper or red pepper, to taste

Pasta:

• Water
• 2 cans (5 ounces each) Genova Yellowfin Tuna in Olive Oil
• 2 tablespoons extra-virgin olive oil
• 4 tablespoons butter, cut into tabs
• 4 cloves garlic, chopped
• 1 teaspoon crushed red pepper (optional)
• salt, to taste
• 1/2 cup white wine, chicken stock or vegetable stock
• 1 pound spaghetti or linguine
• 1 lemon, juice only
• 1 cup grated Pecorino Romano cheese
• 1/4 cup chopped fresh Italian parsley, divided
• 1 small handful fresh mint, chopped, divided
• 1/4 cup toasted pistachios or pine nuts, chopped

1. To make artichokes: Preheat oven to 425 F.
2. Fill bowl with cold water and juice of one lemon.
3. If using fresh artichokes, trim tops of artichokes and tougher outer leaves. Using vegetable peeler or small paring knife, trim stems. Once prepped, cut fresh artichokes in half. If using canned artichokes, drain well and quarter lengthwise.
4. Place artichokes in lemon water.
5. Let soak 2-3 minutes, drain and pat dry with kitchen towel.
6. In casserole or baking dish, arrange artichokes and add juice of remaining lemon, quarter lemon and add lemon wedges to dish.
7. Add olive oil and salt and pepper, to taste.
8. Roast 25-30 minutes, or until tender.
9. To make pasta: Bring large pot of water to boil.
10. While water is coming to boil, place large skillet over medium heat and add olive oil and butter. Add garlic; red pepper, if desired; and salt, to taste, and swirl 1 minute. Add white wine or stock and let reduce by half.
11. When water comes to boil, salt water, add pasta and cook 1 minute less than directions. Reserve 1/2 cup pasta water before draining.
12. Add artichokes to large skillet with tuna with its oil and gently break up with back of wooden spoon or paddle.
13. Add lemon juice and reserved pasta water to skillet along with drained pasta, cheese and half the parsley, mint and pistachios. Toss to combine, top with remaining parsley, mint and pistachios and serve.

Source:

Genova Tuna

(Family Features) Whether your festivities include immediate family or bring together relatives from around the country, the holidays are about making memories with loved ones. From the first days of the season to the last, many families spend their precious time together with favorite activities and the best foods the holidays have to offer.

This year, you can change things up and start new traditions with a fresh ingredient like Envy apples, which provide an easy way to update classics due to their sweet taste and availability. The sweet, sophisticated flavor; uplifting, fresh aroma; delightfully satisfying crunch; beautiful appearance; and naturally white flesh that doesn’t brown as quickly as other apples all lend themselves to shareable recipes like this Apple Wreath Salad or Roasted Apple Macaroni and Cheese, both perfect for holiday parties.

Because cherished memories are made with sweet ingredients, you can turn cozy movie nights into festive and memorable events year after year by pairing Hallmark Channel’s popular “Countdown to Christmas” holiday movies with delicious desserts like Apple Custard Sponge Trifle and Brown Butter Apple Pie.

Find more memory-making recipes at EnvyApple.com.

Apple Custard Sponge Trifle

Servings: 8-10

• 6 Envy apples
• 2 tablespoons golden caster sugar
• 1 teaspoon cinnamon
• 1/2 cup, plus 2 tablespoons, water
• 1 tablespoon corn flour
• 1 large plain sponge cake
• 2 cups vanilla bean custard
• 1/2 cup caramel or butterscotch sauce, plus additional for garnish, divided
• 1/2 cup creamfresh apple slices
• fresh strawberry slices

1. Peel, core and dice apples; place in large saucepan. Add caster sugar, cinnamon and 1/2 cup water. Simmer apples 5-8 minutes until tender.
2. Combine corn flour and remaining water. Stir corn flour mixture into apples until apples are syrupy.
3. Cut sponge cake into 2-centimeter diced pieces. Arrange 1/3 of sponge pieces in base of serving bowl. Add half of cinnamon apple pieces, including syrupy juices. Add 1 cup custard and drizzle with 1/4 cup caramel sauce. Repeat with remaining ingredients, finishing with sponge cake; chill.
4. Whip cream and spoon dollops over sponge cake to cover top. Garnish with apple slices, strawberry slices and caramel sauce.

Apple Wreath Salad

Recipe courtesy of "The Produce Moms" (@theproducemoms)

Balsamic Dressing:

• 1 tablespoon honey
• 1 tablespoon Dijon mustard
• 1/2 teaspoon fine sea salt
• 1/2 teaspoon black pepper, finely ground
• 1 large garlic clove, minced
• 1/4 cup balsamic vinegar
• 3/4 cup extra-virgin olive oil

Salad:

• 10 ounces baby arugula
• 3 Envy apples, sliced
• 9 ounces goat cheese, crumbled
• 3 ounces pomegranate arils
• 3 ounces pecans, toasted

1. To make balsamic dressing: In small serving bowl, whisk honey, Dijon mustard, salt, pepper, garlic, balsamic vinegar and olive oil.
2. Place dressing bowl in center of large board or platter. Arrange arugula around dressing bowl in wreath shape.
3. Place apple slices on top of arugula. Sprinkle on goat cheese, pomegranate arils and pecans.

Brown Butter Apple Pie

Streusel Topping:

• 1/2 cup flour
• 1/4 cup chopped pecans
• 2 tablespoons light brown sugar
• 4 tablespoons butter, cut into 1/2-inch cubes

Filling:

• 4 tablespoons butter
• 2 pounds Envy apples, cut into 1/4-inch slices
• 1/2 cup light brown sugar
• 1/2 teaspoon cinnamon
• 1/8 teaspoon grated nutmeg
• 1/4 teaspoon salt
• 1 teaspoon vanilla
• 3 tablespoons flour

• 1 deep dish frozen pie shell

1. Preheat oven to 375 F.
2. To make streusel topping: Mix flour, chopped pecans and light brown sugar. Stir in butter using fingertips until incorporated with small lumps of butter visible. Refrigerate.
3. To make filling: In large skillet over medium heat, melt butter until amber, stirring often. Set aside to cool. In large bowl, stir sliced apples, brown sugar, cinnamon, nutmeg, salt, vanilla and flour using spatula. Pour brown butter over apples and mix, scraping skillet with rubber spatula to incorporate brown butter bits.
4. Place frozen pie shell on baking sheet. Add 2 cups apple mixture into shell, gently pressing apple slices for even base. Add remaining apple slices and gently press. Sprinkle streusel topping evenly over apples.
5. Bake 30 minutes then reduce oven temperature to 350 F and bake 35-45 minutes until topping is golden and apples feel tender when pierced with fork.

Roasted Apple Macaroni and Cheese

• Salted water
• 1 pound macaroni noodles
• 4 tablespoons butter
• 1 Envy apple, peeled and diced
• 4 tablespoons flour
• 2 cups heavy cream
• 2 cups milk
• 3 cups sharp cheddar cheese, grated
• 1 cup Romano cheese, grated
• 1 cup gruyere cheese, grated
• 1 tablespoon kosher salt
• 1 teaspoon Worcestershire

Topping:

• 2 tablespoons butter
• 1 cup panko breadcrumbs

1. Bring large pot of salted water to boil. Add noodles and cook until just tender. Drain and set aside.
2. In large pot over high heat, melt butter then saute diced apple until caramelized and tender. Sprinkle in flour and stir. Cook 1 minute, stirring frequently.
3. Whisk in heavy cream and milk; bring to boil, whisking frequently so milk doesn't burn.
4. Once boiling, turn heat to low and whisk in cheddar cheese, Romano cheese, gruyere cheese, salt and Worcestershire. Continue whisking until cheese is melted thoroughly.
5. Carefully pour mixture into large blender and blend on high until smooth.
6. Pour cheese sauce over noodles and stir.
7. Pour macaroni and cheese into 9-by-13-inch pan and spread evenly.
8. Heat oven to broil.
9. To make topping: In medium bowl, melt butter and stir in panko breadcrumbs.
10. Sprinkle breadcrumbs over macaroni and cheese; broil until golden brown.

Source: Envy Apples

(Family Features) Cool, crisp days call for comfort foods, like the classic flavors of traditional Italian cooking. Whether you’re Italian by heritage or simply by heart, learning the art of Italian cuisine may be easier than you may think.

Perfect your pasta game. Limp, mushy, overcooked pasta can ruin an otherwise delicious Italian dish. Aim for al dente pasta, which is soft but still firm. It’s important to note variables like the type of pasta, size of your pot and amount of water can all affect cooking time. Treat the package instructions as a guide and start taste testing 1-2 minutes before you expect it to be done.

Be choosy about your ingredients. Many of the best Italian dishes are incredibly simple, so it’s important to select quality ingredients that allow the flavors to really stand out. Made in Italy, Bertolli d’Italia sauces are available in premium red and white varieties to elevate the at-home culinary experience and bring the authentic and delicious flavors of Italy to your table. Every jar reflects more than 150 years of authentic Italian culinary tradition using high-quality ingredients like tomatoes vine-ripened under the Italian sun, finely aged Italian cheeses, fresh cream and Mediterranean olive oil.

Give seasonings time to simmer. Great things come to those who wait. That’s why the best Italian chefs sample their sauces along the way, adding and adjusting until the taste is just right. Then, they allow the ingredients to simmer together to create a perfectly balanced harmony of flavors.

Experiment with proteins and veggies. For many Italian recipes, you can create an entirely new dish by adding or swapping the protein and adding fresh produce. Try introducing juicy strips of grilled chicken and fresh, steamed broccoli to an alfredo pasta like this Cavatelli with Cacio e Pepe Sauce. Or, if you’re a seafood lover, reimagine this Fresh Tomato Bruschetta Chicken by swapping in a mild white fish like halibut, cod or snapper.

Get cozy in your kitchen this fall with more comforting recipes at Bertolli.com.

Cavatelli with Cacio e Pepe Sauce

Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4

• Salt, to taste
• 1          box dry Cavatelli pasta
• 1          jar (16.9 ounces) Bertolli d’Italia Cacio e Pepe Sauce
• 1          cup finely grated Pecorino Romano cheese, or to taste
• freshly ground black pepper, to taste

1. Bring large pot of cold water to boil. Salt water heavily.
2. Cook dry pasta according to package instructions until al dente. Strain pasta, reserving pasta water.
3. In large saucepan over low heat, warm pasta sauce 3-5 minutes. Add 1-2 tablespoons pasta water.
4. Transfer cooked pasta to saucepan.
5. Stir and toss pasta approximately 30 seconds over medium heat to integrate it with sauce. Add pasta water as needed for creamier texture.
6. Plate pasta and top with finely grated Pecorino Romano and freshly ground black pepper, to taste.

Fresh Tomato Bruschetta Chicken

Prep time: 15 minutes
Cook time: 28 minutes
Servings: 6

• 1/3       cup extra-virgin olive oil
• 3          tablespoons finely chopped fresh basil, plus additional, for garnish
• 3          cloves garlic, minced
• 2          teaspoons kosher salt
• 1/2       teaspoon ground black pepper
• 1/2       teaspoon dried oregano
• 6          thinly sliced boneless, skinless chicken breast cutlets (about 1 1/2 pounds)
• 1          large onion, thinly sliced
• 1          jar (24.7 ounces) Bertolli d’Italia Marinara Sauce
• 2          cups multi-colored grape tomatoes, halved
• 2          stems cherry tomatoes on the vine
• 1/2       cup shredded Parmesan cheese
• 2          tablespoons balsamic glaze

1. Preheat oven to 400 F.
2. In small bowl, whisk olive oil, basil, garlic, salt, pepper and oregano until combined. Combine 2 tablespoons oil mixture and chicken in resealable plastic bag. Let stand 5-10 minutes at room temperature to marinate.
3. In medium skillet, heat 2 tablespoons oil mixture over medium heat. Add onions; cook 3-4 minutes, or until crisp-tender. Stir in marinara sauce. Pour mixture into lightly greased 13-by-9-inch baking dish. Arrange chicken breasts in dish, overlapping if necessary. Top with grape tomatoes and cherry tomato stems. Spoon remaining oil mixture over tomatoes.
4. Bake, covered, 25 minutes, or until chicken is done (165 F) and tomatoes start to burst. Sprinkle with Parmesan, drizzle with balsamic glaze and garnish with fresh basil leaves before serving.

(Family Features) As families spend more time at home, Americans are finding comfort in a surprising source: bread. In fact, a 20-year trend of declining grain food consumption has been reversed.

A national study by the Grain Food Foundation suggests that the turnaround is more than a one-time sales blip due to pantry loading. In reality, consumers count bread among their top comfort foods. The study revealed one-third of Americans named pasta and bread as foods that are comforting during a stressful time.

In addition to the comforting flavor, this trend provides valuable nutritional benefits. As a part of many healthy eating plans, bread and pasta are nutritionist approved and provide nutrients needed for healthy aging such as B vitamins, magnesium, selenium, iron, folate and fiber.

“For years, we’ve been telling consumers that grain foods are the foods we love that love us back,” said Christine Cochran, executive director of the Grain Foods Foundation. “The stress has given us permission to enjoy bread and pasta again, but unlike most comfort foods, consumers recognize that grains have nutritional value.”

The highest-ranking comfort foods were ice cream; baked goods like cakes, cookies and pastries; salty snacks; candy; and fast food. However, when asked to identify comfort foods with nutritional advantages, consumers identified bread and pasta as the top two.

Beyond identifying comfort foods and their nutritional value, consumers also expressed worry that bread is in short supply right now.

“We can all rest assured that there is enough supply of grain food products in this country,” Cochran said. “Shoppers may be experiencing some sporadic unavailability of certain high-demand items. However, manufacturers are working closely with retailers to make sure that out-of-stocks are short lived. Consumers will be able to buy their favorite grain-food products and eat them, too.”

To learn more about the role of grain foods in a healthful diet, visit GrainFoodsFoundation.org.

Avocado Veggie Sandwich

Recipe courtesy of the Grain Foods Foundation
Prep time: 10 minutes
Servings: 2

• 1/2       ripe avocado, peeled
• 1          tablespoon fresh lemon juice
• 1/8       teaspoon salt
• 4          slices bread
• 4          slices tomato
• 8          slices cucumber
• 12        slices sweet bell pepper
• 2          tablespoons red wine vinegar
• 2          lettuce leaves

1. In small bowl, combine avocado, lemon juice and salt. Spread mixture evenly over two bread slices.
2. Place tomatoes, cucumber and peppers on covered surface. Drizzle with vinegar.
3. Layer lettuce, tomato, cucumbers and peppers evenly between slices of bread, creating two sandwiches.

Panzanella Bagel Salad

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 5 minutes
Servings: 6

• 2          medium Roma tomatoes, seeded and diced
• 1 1/4    cups canned diced tomatoes, undrained
• 1/4       cup green bell pepper, diced
• 1/4       cup cucumber, peeled, seeded and diced
• 2          tablespoons red onion, diced
• 2          tablespoons Parmesan cheese, grated, plus additional (optional)
• 1          tablespoon balsamic vinegar
• 2          tablespoons fresh basil, chopped
• 2          bagels (4 ounces each) cut into 2-inch pieces, toasted
• assorted greens (optional)

In medium bowl, mix tomatoes, canned tomatoes with juice, green pepper, cucumber, onion, cheese, vinegar and basil.

Add toasted bagel pieces; toss gently. Marinate, covered, in refrigerator 1 hour. Serve within 1 hour after marinating. Sprinkle with additional cheese and serve on bed of assorted greens, if desired.

Rotini with Sausage and Mushrooms

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 18 minutes
Servings: 8

• 1          box (13 1/4 ounces) whole-grain rotini
• 1          tablespoon olive or vegetable oil
• 1          pound chicken sausage, sliced
• 1          cup leeks, thinly sliced
• 1          cup green onions, thinly sliced
• 2          cups mushrooms, sliced
• 1          cup chicken stock
• 1/4       cup parsley chopped
• 6          leaves from tarragon sprigs, chopped
• 1          cup Romano cheese grated
• Parmesan-Romano cheese (optional)

1. Prepare rotini according to package directions. Drain and transfer to large bowl.
2. In large skillet, heat oil over medium heat. Cook sausage 2-3 minutes, or until well browned. Add leeks, onions and mushrooms; cook until tender. Add chicken stock and simmer 3-5 minutes, or until hot. Fold sausage mixture into warm pasta. Add parsley, tarragon and Romano cheese; toss again. Top with Parmesan-Romano cheese, if desired.

Cheesy Black Bean Toast with Pico de Gallo

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 15 minutes
Servings: 4

• 6          Roma tomatoes, diced
• 1⁄2       medium onion, finely chopped
• 1          clove garlic, finely minced
• 2          serrano or jalapeno peppers, finely chopped
• 3          tablespoons fresh cilantro, chopped
• 1          lime, juice only
• 1⁄8       teaspoon oregano, finely crushed
• 1⁄8       teaspoon salt (optional)
• 1⁄8       teaspoon pepper
• 1⁄2       Hass avocado, diced
• 4          bolillos (6 inches) or large Kaiser rolls, sliced in half lengthwise
• 1          can (16 ounces) seasoned low-fat refried black beans
• 2          cups shredded Chihuahua or mozzarella cheese

1. Heat oven to 350 F.
2. In medium mixing bowl, combine tomatoes; onion; garlic; peppers; cilantro; lime juice; oregano; salt, if desired; pepper; and avocado; set aside.
3. On medium platter, split rolls. With medium spatula, spread refried beans onto each bread half; sprinkle cheese among bread.
4. Bake 5-8 minutes, or until cheese is melted and hot.

Source:  Grain Foods Foundation