whole wheat pasta
Last Updated : Nov 13,2017
Viewed 15368 times
Also Known as
Whole Meal Pasta
It's brown and comes in many shapes and types. It can single-handedly boost the fiber and nutrients in any meal that features it. It's whole-grain or high-fiber pasta. White most of the pasta is made from refined white wheat flour, where its fiber and major nutrients are lost. Whole wheat pasta is made from whole wheat flour that still has its fiber and nutrients intact. It releases its sugars more slowly and makes you feel satisfied for longer. Whole grains can be eaten daily. However, it is best to have whole wheat pasta over the refined pasta.
Cooked whole wheat pasta
Boil plenty of water in a large pan with 1 tsp of salt and 1 tsp of oil.
Add the whole wheat pasta to the boiling water by adding a few at a time. Cook uncovered, stirring occasionally and gently until the pasta is tender. Cooking times may vary with the size and the thickness of the pasta. Immediately drain the cooked pasta into a sieve or a colander. Transfer to a bowl of cold water to refresh it. Drain again and keep aside.If the pasta is not to be used immediately, add 1 tbsp of oil to it and toss it.
How to Select
Purchase as the recipe requires. This pasta made from wheat is light brown in colour with an aroma. Just discard if any kind of dark specs are there. It will have a slightly rough matte finish, which helps hold the sauce to the pasta. Look at the thickness of different brands of pasta and if there is a difference, choose the thinner brand. Pasta that is too thick will become doughy when cooked.
Reading the food label or package will supply you with information to help you make a selection on which pasta to purchase. It also includes nutritional information. Whether the pasta you are purchasing is fresh or dried, the food label will indicate the type of flour used to produce the pasta and what flavoring agents have been used, if any.
" Enjoy whole wheat pasta with broccoli, bell peppers, red onions, parsley, olives and spice it up with mixed herbs.
" The robust shape will hold up well under chunky meat and vegetable sauces.
" The pasta is also palatable plain, with a light sprinkling of olive oil and fresh herbs.
" In addition to being served with sauce, whole wheat pasta can be baked in casseroles, added to pasta salad, and included in soups.
" Serve with simple mixed greens and sprouts. Sprouts benefit assimilation of nutrients because their fats, proteins and starches have been broken down into easily digestible forms. Adding parsley also helps to improve the digestion of fats in most meals.
" These served with flavourful sauces or layered with cheese and vegetables are very lip-smacking.
" Keep in mind that some whole-wheat pastas seem to lighten in color as they cook.
" Add mayo, sour cream, and lemon juice to a 1-cup measure and stir to blend
How to Store
Store it, unopened, in a cool, dry cupboard for six to eight months or as per the expiry date. Dried, fresh, and cooked pasta need to be stored in different ways. Fresh pasta will keep for 1-2 days in the refrigerator and can also be frozen. Stuffed pasta or fresh pasta made with eggs will keep for 1 day in the refrigerator or 2 months in the freezer. Cooked pasta will keep for 3-5 days in the fridge or freezer. When refrigerating or freezing cooked pasta, be sure it is stored in a well sealed container so that it does not absorb any odors.
" Without the fiber the pasta turns to sugar very quickly when it hits the digestive system. This causes highs followed by lows of blood sugar with cravings for more sugar or carbohydrates.
" Whole wheat pasta contains fiber needed for proper bowel function, reduces excess cholesterol, and helps with blood sugar control.
" Whole wheat pasta also has a naturally higher mineral and vitamin content than its white counterpart. Amongst its nutrients are manganese, magnesium and B vitamins. Manganese is needed for bone health, blood sugar balance, energy production and cartilage production. B vitamins needed for energy and nervous system function. Magnesium is a natural muscle and nerve relaxant and is vital for female hormone balance.
" Whole grains, such as whole wheat, contain plant chemicals called lignans that have a balancing effect on female hormones and can lower cholesterol levels.
" Those who currently eat refined grain products such as white pasta and white bread should switch to whole grain products for a healthier option.
" Those hoping to lose weight as people who eat whole grains have been found to be slimmer than those eating refined products. This is probably due the satiating effects of whole grains.
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