Enjoy pasta guilt-free: you can feel good about eating these nutritious whole-grain noodles - Healthy Food in a Flash

Natural Health, August, 2002 by Jack Bishop

PASTA GETS SOMETHING OF A bad rap. Yes, it's high in carbohydrates and calories, but it also offers protein and vitamins and is low in fat. And if you choose noodles made with whole grains and pair them with vegetable-based sauces, pasta can be a powerful part of a healthy diet.

So why use whole-grain pasta? Fiber is one good reason. Whole-grain pastas contain two to three times the fiber of semolina pasta. They also have about 10 percent fewer calories than semolina pasta. But perhaps the best reason to cook whole-grain pasta is taste.

Two kinds of whole-grain pasta, whole-wheat and spelt, have a hearty wheat flavor that goes well with assertive summer ingredients like fresh herbs, grilled eggplant, and garlic. Another whole-grain pasta, soba noodles (made from buckwheat), tastes even stronger, with an earthy flavor that stands up to potent ingredients like soy sauce, miso, chiles, and olives. Whole-grain quinoa-based pasta has a mild, buttery flavor and is high in protein and gluten-free.

The recipes that follow use all four of these whole-grain pastas. Feel free to substitute your favorite whole-grain pasta for the ones I've recommended, but use a similar shape so it goes with the sauce. Many whole-grain pastas cook more quickly than semolina pasta, so check label directions and taste the pasta often as it cooks.

Whole-Wheat Fusilli with Raw Tomato and Jalapeno Sauce

SERVES 4

Since jalapenos vary greatly in intensity, adjust the number used in this recipe according to their heat and your own preference. To prevent the sauce from becoming too watery, cut the tomatoes in half through their equator and pull out the seeds and surrounding gelatinous material with your finger.

2 pounds ripe tomatoes,
halved, seeded, and cut
into 1/2-inch dice
2 to 4 medium jalapeno chiles,
stemmed, seeded, and
minced
2 tablespoons extra-virgin
olive oil
1 small garlic clove, minced
2 tablespoons drained capers
1/4 cup chopped fresh parsley
leaves
Salt
12 ounces whole-wheat fusilli

1. Bring 4 quarts water to a boil in large pot.

2. Combine tomatoes, chiles, oil, garlic, capers, parsley, and salt to taste (use sparingly) in bowl large enough to hold cooked pasta.

3. Add salt to taste and pasta to boiling Water and cook until al dente. Drain pasta and toss with tomato sauce until well coated. Serve immediately or cool and serve at room temperature.

PER SERVING: 413 CALORIES, 15 G PROTEIN, 9 G FAT, 1 G SATURATED FAT, 76 G CARBOHYDRATES, 11 G FIBER, 205 MG SODIUM, 5% CALCIUM

Summer Pasta Salad with Corn, Tomatoes, and Fresh Herbs

SERVES 4

I especially like the rotelle made with quinoa and corn in this recipe. You could also use other shapes that will trap bits of corn and tomato, such as shells or fusilli.

2 medium ears corn, husked
and silked
Salt
1 1/2 pounds ripe tomatoes,
halved, seeded, and cut into
1/2-inch dice
1/4 cup minced, fresh parsley
leaves
1/4 cup minced fresh basil leaves
3 tablespoons minced fresh
chives
2 tablespoons extra-virgin
olive oil
1 tablespoon red wine vinegar
Ground black pepper
12 ounces quinoa-corn rotelle

1. Bring 4 quarts water to a boil in large pot. Add corn and salt to taste and cook until kernels are crisp-tender, about 4 minutes. With tongs, remove corn from water and rinse under cool running water. (Do not discard water in pot.) When corn is cool, stand ears on end on cutting board and remove kernels with sharp knife.

2. Combine corn, tomatoes, parsley, basil, chives, oil, vinegar, and salt and pepper to taste in large bowl.

3. Return water in pot to a boil. Add pasta and cook until al dente. Drain and toss with corn-tomato sauce. Serve immediately or cool and serve at room temperature.

PER SERVING: 410 CALORIES, 10 G PROTEIN, 11 G FAT, 1 G SATURATED FAT, 71 G CARBOHYDRATES, 7 G FIBER, 24 MG SODIUM, 2% CALCIUM

Cold Soba Noodles with Cilantro-Miso Pesto

SERVES 4

These noodles make the perfect meal on a hot summer night. Thin slivers of cucumber add a refreshing crunch. Adjust the amount of wasabi powder to taste--with 1/2 teaspoon the noodles are fairly spicy.

Salt
12 ounces soba noodles
1 cup packed fresh
cilantro leaves
1 1-inch piece fresh gingerroot,
peeled and sliced thin
1 small garlic clove, peeled
1/2 teaspoon wasabi powder,
or to taste
2 tablespoons rice vinegar
cup white miso
1 medium cucumber, peeled,
halved lengthwise, seeded,
and cut into very thin strips,
about 2 inches long
2 medium scallions, sliced thin

1. Bring 4 quarts water to a boil in large pot. Add salt to taste and noodles and cook until al dente. Drain and rinse noodles under cool water to remove excess starch. Transfer noodles to large bowl.

2. Meanwhile, place cilantro, ginger, garlic, wasabi powder, rice vinegar, and miso in food processor and process, scraping down sides as necessary, until smooth. Adjust seasonings, adding salt if necessary.

3. Scrape pesto into bowl with noodles and toss until noodles are evenly coated. Divide noodles among individual bowls. Arrange cucumber strips over each bowl and garnish with scallions. Serve immediately.