Feb012021
Food

pasta 101

Italian Pasta: The Italians know that less is more! Italian dried pasta, it is made under rigid Government controls from hard durum-wheat flour, called semolina in English. Durum-wheat flour is higher in protein and better able to stand up to the rigors of pasta making and cooking than softer bread flour. In North America we overcook pasta, we serve it in immense portions, and we over-sauce it. In Europe, sauce is looked at as a condiment and is usually around ¼ cup serving. Cheese is freshly grated and about 1tsp is considered sufficient for most dishes. The portion of pasta is not a giant heaping plate of pasta. A typical portion of pasta is around 100 grams (3-1/2 ounces) or less of pasta per person (compared to 300-400g or more in North America). Italians don’t typically eat pasta as a main course, but as one course in a multi-course meal that includes antipasto, primo (first course), secondo (second course) — and contorno (or side) at the very least.
Ancient Whole Grain Pastas are grains that haven’t been hybridized over time and are more nutrient dense than the wheat that is produced today. Check the ingredient list for pasta that contains: farro, spelt, kamut, quinoa, amaranth, sorghum, chia, freekah, teff and millet.
Brown Rice Pasta: While not
necessarily any more nutritious than the other alternative pastas out there, brown rice pasta is an ideal way for people with severely restricted diets or food sensitivities to get their pasta. Brown rice pasta is free of both gluten and FODMAPs (fermentable
oligosaccharides, disaccharides, monosaccharides and polyols), mol ecules that can be poorly absorbed in people with irritable bowel syndrome.
Sprouted Grain Pastas: This pasta is hearty and definitely denser than most pastas available, but it has a good nutritional profile. Most sprouted grain pastas have wheat, but it’s not wheat flour – it’s the whole wheat kernel sprouted before processing, which increases the fiber and protein available and removes the phytic acid that makes wheat more digestible. The sprouting process also increases the beneficial enzymes, vitamin and mineral content. People who are gluten intolerant can sometimes enjoy this type of wheat without any issues because the increased enzymes metabolize the starch (gluten) in the wheat. Ezekiel Food for Life is a company that sells sprouted grain pasta and is available in some SFL Market clinics or health stores.
Supper Pasta Options on SFL Transition Phase
Zucchini Noodles can be made into noodles using a tool called a spiralizer. If you are trying to go grain-free or want a less heavy alternative to tradition al pasta, this is a fantastic way to get your pasta fix. You can eat the noodles raw or warmed slightly in a skillet with sauce. There are a lot of zucchini recipes available, even a Pad Thai one! Also, if you don’t want to use a spiralizer, you can cut the zucchini into thin slices like lasagna and bake them.

Spaghetti Squash Noodles are one of the most versatile pasta substitutes available. It has 1/4 of the calories of traditional pasta per cup and is lower in carbohydrate. There are a ton of ways to cook spaghetti squash and lots of delicious recipes online. A basic meat sauce is very good with spaghetti squash with a little fresh parmesan.
Kelp Noodles are a sea vegetable in the form of a noodle. Very low carb and gluten free, these can be eaten in a large portion without making you feel stuffed. These are best boiled to soften a little and added to stir-fries, soups or used in place of noodles for a Pad Thai recipe. Tomato sauce doesn’t work well with these.
NuPasta: A full plate of regular cooked pasta contains about 300 calories and 2g of dietary fibre, the same amount of NuPasta contains 25 calories and 6g of dietary fibre. It is also gluten free. NuPasta is made with the root of the konjac plant which is rich in dietary fibre and has no starch. The absence of starch is the reason why NuPasta is so low in calories.
Bean Pasta: A company by the name of Explore Asian makes the most delicious pasta using 100% mung beans. This pasta is extremely high in protein and fiber and gets you super full really quick. The noodles are a bit chewier than traditional pasta.

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