Think pasta is unhealthy? Think again! Check out our 4 simple ways of how to make pasta a healthy pantry staple for you and the family!
1. PAIR YOUR PASTA WITH HEALTHY ADD ON'S
Pasta is too often assumed as an "unhealthy" comfort meal, however it should be known that this idea is mostly linked to the addition of unhealthy pasta sauces or extra ingredients.
For healthy, wholesome sauce options: go for an organic tomato-based sauce or a light drizzle of organic extra virgin olive oil with a range of herbs and/or spices. Then toss in some delicious vegetables – either roasted, steamed or fresh...as well as an optional extra source of protein!
+ Did you know: in a study of over 14,000 Italian participants it was found that there was no correlation between eating pasta and an unhealthy weight - it was the opposite: pasta consumption was actually linked to being slimmer. Pasta as a whole can be a great healthy staple, and it has been a part of Mediterranean diet for thousands of years.
2. NUTRITIONAL BENEFITS
Good quality pasta acts as a source of slow release complex carbohydrates (with a GI of around 36-42), allowing you to feel fuller for longer. Our new Organic Penne Pasta is made from ‘Sentatore Capelli’, a traditional Italian wheat variety used for artisan pastas which has never been genetically modified and is always grown organically. It’s naturally high in protein, has an array of beneficial minerals and good quality dietary fibre, with a very similar nutritional profile to quinoa!
3. MODERATE YOUR PASTA SERVING
Enjoying healthy, organic pasta shouldn’t be any different to enjoying a serving of organic quinoa. Pasta is after all made from grain, making it energy-dense, and like all foods moderation is key to getting the most out of what you eat.
Try to aim for approximately one cup of cooked pasta (1/2 cup uncooked) per single serve, remember pasta is only meant to make up a small part of your dish. Anything else you add to the plate should be what completes the meal.
4. GO TRADITIONAL
Traditional methods of making pastas in Italy include SLOW-DRYING AT A LOW TEMPERATURE (often dried for 30+ hours). This produces a fresher and much healthier pasta that retains the nutty flavour, aroma, as well as nutrients of the durum wheat. Many commercial pastas are quick-dried at a higher temperature (essentially baked), which change these properties significantly, therefore reducing the quality.
Cutting the pasta through BRONZE DIE EXTRUSION is the process that produces a rough and textured pasta surface, allowing it to hold pasta sauce much better. Commercial pasta makers tend to use less expensive Teflon dies which produce a slick surface causing the sauce to run off.
+ HELPFUL PASTA COOKING TIPS!
Cooking pasta is an art in itself and the team here at Honest to Goodness like it cooked ‘al dente’ (meaning to be firm “to the tooth”). This obviously leaves a slightly chewy texture in the pasta, which is a good thing because the chewing process aids digestion and helps the breaking down of starches.
Not only does the al dente method also help keep in all the goodness of the organic pasta, but it allows you to still taste the whole flavours of the durum wheat.
- Bring a pot of water (with pinch of salt) to boil on the stove.
- Cook pasta in the pot for 8 – 10 and test.
- Drain out the water once the pasta is cooked 'al dente'.
- Do not rinse unless using the pasta for a cold salad. Optional: Reserve a little bit of the water for sauces.