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Healthy Whole Wheat Pasta Recipes
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Whole wheat pasta is made from whole wheat flour, which is milled from the entire wheat kernel, including the bran, germ, and endosperm. This gives whole wheat pasta a higher fiber and nutrient content than regular pasta, which is made from refined white flour.
Whole wheat pasta is a good source of fiber, which can help to regulate digestion and promote heart health. It is also a good source of B vitamins, iron, magnesium, and zinc.
Whole wheat pasta has a slightly nutty flavor and a chewier texture than regular pasta. It can be cooked and used in the same way as regular pasta, but it may take a few minutes longer to cook.
Here is a recipe for homemade whole wheat pasta:
Ingredients:
- 1 1/2 cups whole wheat flour
- 1 1/2 cups all-purpose flour
- 1 teaspoon salt
- 4 large eggs
- 2 tablespoons olive oil
- 3 tablespoons water
Instructions:
- In a large bowl, whisk together the flours and salt.
- In a separate bowl, whisk together the eggs, olive oil, and water.
- Pour the wet ingredients into the dry ingredients and stir until a dough forms.
- Turn the dough out onto a lightly floured surface and knead for 5-7 minutes, until smooth and elastic.
- Wrap the dough in plastic wrap and let it rest at room temperature for 30 minutes.
- After 30 minutes, divide the dough into four equal pieces.
- Roll out each piece of dough into a thin sheet, about 1/8-inch thick.
- Cut the pasta sheets into your desired shapes.
- Cook the pasta in a large pot of boiling salted water until al dente, about 2-3 minutes.
- Drain the pasta and serve immediately with your favorite sauce.
Tips:
- If you don’t have a pasta machine, you can roll out the dough by hand using a rolling pin. Just be sure to flour the surface of the dough and the rolling pin well to prevent sticking.
- To make the pasta ahead of time, roll it out and cut it into shapes. Then, place the pasta on a baking sheet lined with parchment paper and freeze for up to 2 months. When you’re ready to cook, simply thaw the pasta on the counter for 30 minutes before cooking.
- Whole wheat pasta has a slightly nutty flavor and a chewier texture than regular pasta. If you’re not used to the taste of whole wheat pasta, you may want to start by using a mix of whole wheat and all-purpose flour.
Whole Wheat Pasta Benefits:
- High in fiber: Whole wheat pasta is a good source of fiber, which can help to regulate digestion and promote heart health. A 1-cup serving of whole wheat pasta provides about 4 grams of fiber, which is about 15% of the Daily Value (DV).
- Good source of nutrients: Whole wheat pasta is a good source of B vitamins, iron, magnesium, and zinc. B vitamins are important for energy production, red blood cell formation, and brain function. Iron is essential for carrying oxygen throughout the body. Magnesium is important for muscle and nerve function. Zinc is important for immune function and wound healing.
- Lower glycemic index: Whole wheat pasta has a lower glycemic index than regular pasta. This means that it does not cause a sharp spike in blood sugar levels after eating. A lower glycemic index can help to improve blood sugar control and reduce the risk of type 2 diabetes.
If you are looking for a healthier alternative to regular pasta, whole wheat pasta is a good option. It is a good source of fiber, nutrients, and has a lower glycemic index than regular pasta.
Here are some tips for cooking whole wheat pasta:
- Use plenty of water: Whole wheat pasta requires more water to cook than regular pasta. Use a large pot of boiling water and add 1 tablespoon of salt for every 4 quarts of water.
- Cook pasta al dente: Whole wheat pasta should be cooked until it is al dente, or slightly firm to the bite. Overcooking will make the pasta mushy.
- Drain pasta immediately: Once the pasta is cooked, drain it immediately and rinse it with cold water. This will prevent the pasta from sticking together and will help to preserve the nutrients.
- Use in your favorite recipes: Whole wheat pasta can be used in any recipe that calls for regular pasta. It is a good choice for soups, salads, and main dishes.