The Place of Cereals in Our Kitchen “Pasta”

Grain and its products; They are very important for health and high carbohydrate content because they contain minerals, carbohydrates and other nutrients. For this reason, we can say that grains are the main energy source of our body. Assuming that pasta comes first among the most popular cereals, I would like to talk about pasta a little. Foods such as pasta, noodles and vermicelli made from white flour have low vitamin and mineral value. But we can use some tricks to increase nutritional values.

So, do we know about healthy pasta?

There is no one who has not heard of whole wheat pasta. But what kind of options are there for those who seek difference, I am sharing this part with you now;

Options such as wheat germ pasta known as athlete’s pasta, oat pasta, vegetable pasta, and even chickpea pasta that we are not used to hearing, green lentil pasta, red lentil pasta, sprouted red lentil & chickpea pasta, sprouted red lentil & quinoa pasta, sprouted buckwheat pasta come to our rescue here. . Of course, the method of cooking the pasta is as important as choosing healthy pasta.

How to cook pasta in the healthiest way?

Pasta should be boiled in little water and cooked by draining the water. While the pasta is cooking, the B vitamins in it pass into the water and the loss of B vitamins in the pasta that is boiled in plenty of water and the water is filtered is quite high. Instead of cooking the pasta until it is soft, leaving it fresh if possible is the ‘aldente’ state, which is called the healthiest form of pasta. Pasta cooked until it is completely soft is considered an unhealthy method as it raises blood sugar rapidly.

What does 1 serving of pasta mean?

When a 500 gram package is cooked, it weighs an average of 1000-1250 gr after the water is filtered. When divided into 4 portions, it weighs 250-350 g on average. But in the weight control process, dividing it into 5 portions is a much better option. 190 g plain pasta can be counted as 1 serving and it is 229 calories on average. If we want to calculate spoons, we can say 5-6 tablespoons on average. 3 tablespoons of pasta is equivalent to 1 thin slice of bread.

Zucchini Spaghetti with Olive Oil Recipe

4 medium zucchini

4 tablespoons of olive oil


Tomato sauce

1 large tomato

1 tablespoon of tomato paste

3 tablespoons of hot water

2 cloves of garlic

2 tablespoons of olive oil

Salt, pepper, paprika

How to make zucchini spaghetti?

Peel your zucchini and cut them into thin long strips with the help of a peeler. Cook the zucchini on high heat in the pan until they start to brown slightly and add salt and continue frying. Then, while the zucchini is roasting, prepare the tomato sauce. For the sauce, chop the olive oil and garlic finely, add them to the pot and fry a little. Then fry the grated tomatoes, spices and tomato paste in the pan. When it starts to boil, add water and salt. Finally, add the roasted zucchini and cook for a few minutes.

1 serving is approximately 120 calories.

Whole Wheat Pumpkin Baked Pasta Recipe

30-40 g mozzarella cheese

5-6 walnuts

2 cups of light milk

1 thick slice of pumpkin

500 g pasta

2 tablespoons of olive oil

1-2 tablespoons of whole wheat flour


How to make Whole Wheat Pumpkin Baked Pasta?

Pastas are boiled for 8-10 minutes. In a separate place, boil the pumpkin with 2 glasses of water. The sauce is fried in oil and flour on medium heat until it changes color. Then milk is added slowly and mixed. When the consistency is obtained by adding salt, it is removed from the stove and added into the mashed pumpkin with a fork. Take the boiled pasta in a large bowl and add the pumpkin sauce on it. Before placing in the oven, mozzarella cheese and walnuts are blended and cooked in the oven at 200 degrees until golden brown.

1 portion is about 230 g and 326 calories

Broccoli Pasta Salad Recipe

200-250 gr light white cheese

4 whole walnuts

1 teaspoon of salt, pepper

2 tablespoons of grape vinegar (optional)

4 tablespoons of olive oil

200-250 g broccoli

500 g pasta

How to make Broccoli Pasta Salad?

Boil the noodles. Add 3 tablespoons of olive oil, vinegar and some black pepper in a bowl and whisk. Take the remaining 1 tablespoon of olive oil on medium heat and add the broccoli you cut into the size you want and cook for 4-5 minutes. Then mix the broccoli and the drained pasta. Finally, add the white cheese, walnuts and the prepared sauce brought into small pieces and mix.

1 portion is about 190 g and 370 calories

A Noodle Type You Can Eat Unlimited: “Konjak Noodle” also known as “Shirataki Noodle”

Shirataki noodles, called Shirataki Noodles in Japan, are made from the “Konjac” plant and have zero calories. This food, which is rich in fiber but has a thin, transparent, gelatinous structure, is made from the root of the konjac plant. It is known as a type of rice and pasta that is very common in Far Eastern cuisine. They are completely natural fibers that can be dissolved in water. It does not contain oil, sugar, starch and protein. Wheat and gluten free. For this reason, it is considered a pure vegetable. It has no taste or smell of its own, it takes the taste of the food to which it is added. It becomes ready for consumption with a desired sauce.

Energy and Nutritional Values ​​(per 100 gr)

Energy: 42 kj / 10 kcal

Fat: 0.1

Saturated fat: 0

Carbs: 1.2

Sugar: 0.25


Protein: 0.1

Salt: 0.019

Since there is only 1 g of carbohydrates in 100 g of shirataki, it counts as 0 calories 🙂

How to make shirataki noodles?

The shirataki noodle package is drained and thoroughly washed with boiling water. In a fireproof pan, fry 1-2 tablespoons of olive oil and 2-3 cloves of crushed garlic. Then, 1 tablespoon of tomato puree, salt and favorite spices are added to it and Shirataki noodles are thrown into it when it is boiling. Then it is stirred and cooked for a few more minutes. Optional favorite vegetables can also be added to the recipe.

Tricks:If the shirataki noodle is not well drained, it will become watery, so it should be kept in the strainer for at least 10 minutes.

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