Whole-wheat pasta, flavorful and healthy
QUESTION: I have been told for health reasons to move away from plain flour and eat things made of whole wheat. I'd like to know more about whole-wheat pasta. Do you cook it any differently than regular pasta? Are some whole-wheat pastas better than others? I would really appreciate it if you could send me some easy recipes using whole-wheat pasta. Thanks.ANSWER:
We
must hang out with the same crowd, since I have also been steered down the whole-wheat path for health reasons.The good news is that whole-wheat pasta works really well in a lot of recipes, and in many cases I like it even better than regular pasta. Whole-wheat pasta, like all whole-wheat products, is not as processed as the kind made with white flour. Because of that it contains much more of the natural nutrition found in the grain.Also, the harder the grain, the further it travels down our little tummies (OK, in my case it's a big tummy), and the carbs don't have as much time to turn into sugar. All of this is on the plus side of the health ledger.You've probably heard some people say they don't like whole-wheat pasta because it has a strong flavor. True, but these are probably the same people who tell you they don't like salmon because it has a fishy flavor. Guess what, sports fans: It's fish. And with whole-wheat pasta, you get the more intense flavor of — wheat. Since whole-wheat pasta has a stronger flavor, you know what we're going to do? We're going to use it with more robustly flavored sauces. I know, it's a stroke of genius.As to your other questions, I don't have a favorite brand of whole-wheat pasta among the many brands on the market.I hope you will try a lot of different ones and let me know which you like best. And I'm not trying to be funny when I tell you the best way to cook whole-wheat pasta is according to package directions. Sometimes the simple answer really is the right one. Just make sure you use a large enough pot with lots of water. On the whole, whole-wheat pasta takes a little longer to cook.By the way, for recipes that require a milder sauce treatment, I have found a traditional "durum semolina" pasta (not whole-wheat) that not only tastes good, it has a 65 percent lower glycemic index than regular pasta and only 5 grams of digestible carbs per serving (all of which I have to watch).It's sold under the brand name Dreamfields, and I think most stores carry it. I am sharing a couple of recipes that will work for whole-wheat or regular pasta that you could serve to any crowd. I'll bet the people who told you they don't like whole-wheat pasta will ask for seconds.
1 slice prosciutto, ¼-inch thick, cubed1 sprig fresh parsley1 medium-sized onion, quartered1 rib celery, cut into 4 pieces1 medium-sized carrot, peeled and cut into 4 pieces½ cup sundried tomatoes1 cup artichoke hearts2 tablespoons extra-virgin olive oil2 tablespoons unsalted butter1 pound mixed boneless beef, veal and pork, chopped together2 fresh sage leaves, or ¼ teaspoon driedSalt and fresh ground pepper¼ cup dry wine, preferably red2 cups chicken broth, preferably homemade3 tablespoons tomato paste¼ cup heavy cream (optional)In a food processor, combine the prosciutto, parsley, onion, celery, carrot, sundried tomatoes and artichoke hearts.Process until the mixture is finely chopped.In a 4-quart saucepan, heat the oil and butter over medium heat. Add the prosciutto-vegetable mixture and cook, stirring, until lightly browned, about 8-10 minutes. Stir in the meat and sage and cook, stirring frequently, until brown. Season with salt, if used, and the pepper. Add the wine and let evaporate.Blend the broth into the tomato paste and stir into meat. Cover and simmer over low heat, stirring occasionally, about 1 hour.Add the cream, if used, stir and remove from heat.This recipe dresses one pound of pasta.
½ cup walnuts2 cups coarsely chopped, flat-leaf spinach leaves8 large basil leaves, torn in pieces1 medium clove garlic, coarsely chopped1 tablespoon soft tofu¼ cup freshly grated Parmigiano-Reggiano cheese2 tablespoons extra-virgin olive oilSalt and freshly ground black pepperIn a food processor, whirl the nuts until finely chopped, 30 seconds. Add the spinach, basil and garlic.Whirl until they are finely chopped, 15 seconds. Add the tofu and cheese. Pulse 3 or 4 times, just to blend. With the motor running, drizzle in the oil. Season the pesto to taste with salt and pepper.Makes 4 servings for linguini recipe above.
2 teaspoons extra-virgin olive oil4 cloves garlic, sliced lengthwise1 small red onion, cut in half, thinly sliced2 medium tomatoes, diced8 ounces whole-wheat linguiniC\v cup spinach pesto (recipe to follow)Salt and fresh ground black pepperHeat the oil in a small skillet over medium-high heat and saute the garlic and red onion for 2 minutes. Add tomato and cook for one more minute.Cook the pasta according to package directions. Drain it, reserving a half-cup of the water, then toss pasta with the tomato mixture.Divide the pesto among 4 warm pasta bowls or deep plates. Add the pasta and 2 tablespoons of the reserved pasta water to each bowl.Toss to combine, adding more of the water if needed to coat the pasta with the sauce. Season to taste with salt and pepper.Serves 4.
