In the Kitchen
Making the Case for Homemade Pasta
I know carbs may not be your thing, and I get it. But I think homemade pasta makes the case for bringing back these particular carbs.
There's something undeniably satisfying about a plate of pasta. Whether it's a simple spaghetti aglio e olio or a decadent lasagna, pasta has a way of bringing comfort and joy. Making pasta from scratch might seem daunting, however, the benefits are numerous, especially when it comes to your health.
Control Over Ingredients
One of the greatest advantages of making pasta at home is complete control over your ingredients. You can opt for organic flour, free-range eggs, and even experiment with different types of flour like whole wheat, semolina, or gluten-free blends. This ensures you consume the highest quality ingredients that meet your dietary needs.
I looked at several different brands of pasta in the store, and they all had wheat-based flour, but then there were added vitamins and a warning on some that they may contain soy, but soy wasn’t on the ingredients list. Hmmmm…strange, don’t you think? 🤨
Increased Fiber and Protein
When you make pasta at home, you can boost its fiber content significantly. Using whole wheat flour instead of refined white flour adds a healthy dose of fiber, which aids digestion, regulates blood sugar levels, and keeps you feeling fuller for longer.
If you aren’t a fan of whole wheat pasta, you can also create a mix of whole wheat and white, or even try spelt flour, which isn’t as hardcore as whole wheat but still has the added benefits of increased fiber. Spelt is an ancient form of wheat.
If you are interested in protein content in a cup of flour, check this out (all numbers are approximate):
White Flour = 12.9g protein
Whole Wheat Flour = 16g protein
Spelt Flour = 25g protein
Lastly, most dried pasta is made simply with flour and water. There’s nothing wrong with that recipe. When you make homemade pasta, typically, you use eggs as well. This boosts the protein content. I even have a recipe that uses egg whites, so if you are watching your fat and cholesterol, you can try it to boost protein.
Lower Glycemic Index
Homemade pasta, especially when made with whole wheat flour, tends to have a lower glycemic index (GI) than commercially produced pasta. This means it causes a slower and more gradual rise in blood sugar levels, reducing the risk of energy crashes and insulin spikes.
Reduced Sodium Content
Many store-bought pasta brands contain high levels of sodium, which can contribute to high blood pressure and other health issues. By making your own pasta, you eliminate this concern.
My pasta recipe doesn’t have any salt in it. I only salt the water when I cook it. The pasta is delicious and flavorful without the salt, and I control how much salt I add to the water!
Mindful Eating and a Sense of Accomplishment
The process of making pasta from scratch is a mindful activity. I find it incredibly therapeutic. I feel more connected with my food and appreciate it more.
Every Christmas, my sister and I get together to make tortellini. I make the pasta, she makes the filling from her husband’s family, and we come together to make the tortellini to have in soup on Christmas Day. Those little parcels are treasured by all. You don’t gobble it up in 2 minutes as you might with pre-packaged tortellini because you know the hours of effort that went into making it.
There is pride when we bring the tortellini to the table. We feel accomplished when we finish making the tortellini and serving it. There is nothing better than hearing the oohs and ahhs around the table.
That brings me to my next point - Portion Control
Portion Control
When you make pasta at home, like I said, the whole cooking process becomes more mindful. That includes how much you put on your plate. When you sit down to dinner, you appreciate what you are eating, which causes you to slow down.
You also control how much you make, which in turn controls how much you eat. This can help prevent overeating and promote healthier eating habits.
Give homemade pasta a try. Start simple. Don’t overcomplicate the process. Sit down to dinner with family or friends and talk about the meal. Not only will you feel physically satisfied with a delicious dinner, but you will feel emotionally satisfied with a job well done.
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