I recently caught a special on UNC-TV about health and dieting and anti-aging tactics. It was so interesting that Hobert and I sat and watched the entire thing and then I went out and bought the doctor’s book. The name of the book is "You On A Diet" by Dr. Michael Roizen. He was fascinating to watch. He explained how your body uses the things that we put into it and he explained it in terms that anyone could understand.

One of the most interesting things that he said was that some foods are so good for you that they should have a town named after them. There are several of those. However, he said that tomatoes are so good for you that they should have a country named after them. But, to get that benefit, they must be cooked. Raw tomatoes are certainly healthy foods, but to get the doses of lycopene that will help protect you from cancer and help control your weight, etc., it must be concentrated. What he is talking about is tomato sauce. According to Dr. Roizen, it takes 165 tomatoes to make 10 ounces of tomato sauce.

I love it when someone tells me to eat something that I love to eat anyway! Of course you still have to use common sense and pair it with healthy pasta, preferably whole grain pastas.

The first recipe is a favorite of mine because I love anything that comes from the ocean. It’s not always easy to find good clams in Tarboro, but it can be done from time to time. So, if you can’t find them this week, tuck this recipe away and pull it out during that week at the beach. You can make this dish healthier by using whole grain pasta. Even though the ingredient list is long, it isn’t a difficult dish to create. This recipe uses the tomatoes instead of tomato sauce but is delicious. You can add tomato sauce to this recipe easily and it will still be great.

The second recipe is the healthiest for today. It’s pasta with plain tomato sauce. It’s a great dish to take to work for lunch. It reheats well and is quick and easy to prepare. Of course, you can add browned, lean ground beef and have a wonderful regular spaghetti.

The third recipe is for those who don’t like tomato sauce, but still love pasta. It uses tubular pasta such as Ziti, Penne or Rotini, anything that you like. Again, you can make it healthier by using whole grain pasta. This is dish tastes surprisingly light but you may need an extra lap around the block after eating it so take the dogs for a walk after dinner. It’s so good that it’s worth it.



Linguine with Clam Sauce>



1 Lb Linguine, or Spaghetti
2 Tbsp Olive Oil
3 Ounces Chorizo, diced (or other smoky sausage)
12 Cup Yellow Onions, finely chopped
3 Tbsp Garlic, thinly sliced
2 Tsp Oregano, chopped fresh
1/2 Tsp Salt
1/4 Tsp Crushed Red Pepper Flakes
2 Lb Little Neck Clams, scrubbed and purged in water
3/4 Cup Dry White Wine
1/2 Cup Clam Juice
1/2 Cup Heavy Cream
2 Tsp Fresh Lemon Juice
1 Tbsp Extra-Virgin Olive Oil
1/4 Cup Finely Chopped Fresh Parsley Leaves
1/2 Cup Finely Grated Parmesan
1/2 Container of Grape Tomatoes, sliced in half



Bring a large pot of salted water to a boil. Add the linguine and cook until al dente, 8-9 minutes. Drain the pasta, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot and toss with the cooking liquid. Cover and set aside.

Pour tomato sauce into a large pot and simmer. Add fresh herbs and spices as you desire.

In a large, heavy sauté pan or medium pot, heat the oil over medium heat. Add the chorizo and cook, stirring, for 2 minutes. Add the onions and cook, stirring, until soft, about 3 minutes. Add the garlic, oregano, salt, and red pepper flakes, and cook, stirring, for 1 minute. Add the wine and clam juice and cook for 1 minute. Add the tomatoes and clams, cover, and shaking occasionally, cook until the clams open, about 5 minutes. Discard any unopened clams. Add the cream and lemon juice, stir well, and simmer for 1 minute. Add the cooked pasta and toss to coat. Add the extra-virgin olive oil and parsley, and toss to coat. Divide among serving bowls and top each portion with cheese.

Sprinkle extra Parsley on top. Serve immediately.



 Spaghetti with Plain Tomato Sauce>



1 Large Can Tomato Sauce (any kind that you like)
1 Large Clove Garlic
1 Bay Leaf
4 Tbsp. Olive Oil
1 Tsp. Sugar
Salt & Pepper to taste
1 Lb. Spaghetti
2-Oz. Jar Imported Grated Cheese  



Pour tomato sauce into a large pot. Add garlic, bay leaf, olive oil, sugar, salt and pepper, and cook slowly for one-half hour, stirring occasionally to prevent sticking.

Cook the spaghetti in plenty of rapidly boiling salted water for about 15 minutes.

Drain and arrange on hot platter. Season with the tomato sauce (from which you have removed garlic and bay leaf) and sprinkle generously with grated cheese.

Serve piping hot. Serves 4.



Pasta with Four Cheeses>



1 Lb Penne, Ziti or other tubular pasta (may use whole grain pasta)
1 Tbsp Olive Oil
6 Ounces Pancetta, diced (can use bacon)
2 Tbsp Unsalted Butter
2 Tbsp Minced Garlic
1/4 Cup White Wine
1 Cup Heavy Cream
1 1/4 Cups Grated Parmigiano-Reggiano Cheese
1 Cup Crumbled Gorgonzola, or other creamy, mild Blue Cheese
3/4 Cup Grated Fontina
1/2 Cup Grated Pecorino Toscana, Or Pecorino Romano
Salt & Freshly Ground Black Pepper
Minced Parsley, Garnish



In a large pot of boiling salted water, cook the pasta until al dente. Drain and return to the pot. Toss with the olive oil and stir to prevent from sticking.

Meanwhile, in a large sauté pan, cook the pancetta until the fat is rendered and browned. Remove and drain on paper towels. Melt the butter in the pan over medium heat. Add the garlic, and cook, stirring, until soft and fragrant, about 1 minute. Add the wine, increase the heat, and stir to deglaze the pan. Cook until reduced to 1 Tbsp. Add the cream and cook until reduced slightly, about 2 minutes. Lower the heat and add the cheeses 1 at a time, stirring after each addition. Cook, stirring, until melted and smooth. Adjust the seasoning, to taste, with salt and pepper. Add the pasta and toss to coat evenly. Stir in the pancetta.

Transfer to a large serving bowl. Top with freshly ground black pepper and parsley. Serve immediately.



Karen’s Kitchen is a weekly column by Karen Freeman of Tarboro. Contact Karen at:

kvfreeman@suddenlink.net to exchange ideas, ask questions, submit recipes, tips or suggestions.

Check out her Web site: http://www.geocities.com/kvfreeman27886/