Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.


"The whole Mediterranean, the sculpture, the palm, the gold beads, the bearded heroes, the wine, the ideas, the ships, the moonlight, the winged gorgons, the bronze men, the philosophers - all of it seems to rise in the sour, pungent taste of these black olives between the teeth. A taste older than meat, older than wine. A taste as old as cold water."
-Lawrence Durrell, Author

The refrigerator light goes on...

This is a quick and easy summer pasta salad. The tomato paste gives this a more savory flavor in the dressing and combines well with the olive oil to create a fresh flavor that's perfect for the veggies and the pasta. You could use salmon in this recipe as well. I would grill the salmon until the skin is crispy and then flake it into the salad.

What is Cholesterol?

Cholesterol in its raw form is a waxy yellow gunk. It is actually a type of fat, but differs from most fats because the cholesterol molecule is more like a steroid molecule. Cholesterol is essential for your body to produce steroids.

Humans make about 300 mg of cholesterol per day and this is about what we need for the body to function properly. But, we also consume cholesterol in the foods that we eat. Because plants don't produce cholesterol, any that we consume must come from animal products.

As if all this wasn't complex enough, your body creates multiple types of cholesterol. This is because the cholesterol molecule needs to be linked with other fats in what are known as "lipid particles" (lipid is the scientific name for fats). These are created so that the cholesterol can be easily transported throughout the body in the blood stream.

Low density lipoprotein (LDL) cholesterol is the bad guy and people with high LDL cholesterol have a higher risk of heart disease. The good stuff is HDL or high density lipoprotein cholesterol. (Remember high is good and low is bad).

There are a lot of factors that affect a person's cholesterol profile. Genetics, exercise and smoking are factors but so is diet. Eating a diet that it high in saturated fat (or trans-fatty acid fats) increases the bad LDL cholesterol.


Shrimp Fettuccine Salad

Servings = 4 | Serving size =about 2 cups salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

This recipe can be divisible by 2.

This recipe is great the second day.

3 quarts water
8 ounces spinach fettuccine
spray olive oil
16 ounces large shrimp (peeled and deveined)
3 Tbsp extra virgin olive oil
4 tsp balsamic vinegar
2 Tbsp tomato paste
1 tsp honey
1/4 tsp salt
fresh ground black pepper (to taste)
1 small red onion (diced)
2 ribs celery with leaves (diced)
1 medium zucchini (1/2 inch dice)
6 large black olives (coarsely chopped)
2 Tbsp capers
2 Tbsp fresh dill

Place the water in a large stock pot over high heat.

When the water comes to a boil add the fettuccine and cook for about 12 - 15 minutes until just tender. Drain, reserving about a half cup of the pasta water. Rinse the pasta under cool water and place in the refrigerator.

While the water is coming to a boil place a large skillet over medium-high heat. When the pan is hot add the shrimp and cook for about 3 minutes on each side. Remove to a paper towel to cool. When they are cool coarsely chop them into large pieces (about 1/2 inch in size).

Place the olive oil, vinegar, tomato paste, honey, salt and pepper in a large mixing bowl and mix until well blended. Add the onion, celery, zucchini, olives, and capers and toss to coat well.

Fold in the chilled fettuccine until well blended. If the mixture seems to dry add a little of the pasta water about a tablespoon at a time.

Fold in the shrimp and then the dill. Chill well before serving.

Nutrition Facts

Serving size = about 2 cups salad

Servings = 4


Amount Per Serving

Calories 462 Calories from Fat 123
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 2g 10%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 170mg 557%
Sodium 645mg 27%
Total Carbohydrates 52g 17%
    Dietary Fiber 4g 16%
    Sugars 6g  
Protein 32g  
Vitamin A 12% Vitamin C 26%
Calcium 11% Iron 31%
Vitamin K 81 mcg Potassium 661 mg
Magnesium 91 mg