Read Appetite for Reduction Online
Authors: Isa Chandra Moskowitz
Appetite for Reduction (30 page)
But guess what? Pasta is good for you! From Italian favorites such as lasagna, macaroni, and linguine to Japanese staples such as soba and udon, this chapter does not discriminate. We embrace each and every noodle—spirals, ridges, curves, and all. The key with pasta is limiting refined carbs and upping the fiber, and there are a variety of pastas that make it easy to do so.
You don’t need to employ outdated weight-loss techniques to make pasta a meal you can enjoy. No need to use a tiny bowl to make the meal look larger, or to put the fork down between every bite. In fact, use the biggest bowl you’ve got and fill that bowl—but with veggies, sauce, and beans. A 2-ounce (uncooked) serving of pasta may look skimpy on its own but really (honestly! truly!) is enough, once you’ve bulked it up. You’ll learn lots of cooking techniques
from this chapter, but let’s start with a few rules of thumb.
from this chapter, but let’s start with a few rules of thumb.
I haven’t met a veggie that doesn’t do well sautéed with a lot of garlic and some freshly ground black pepper. Throw some pasta into the mix and you’ve got yourself a meal. Many veggies release lots of tasty juices when cooking, but add some veggie broth to help it along. Check out the
Pasta con Broccoli
recipe (page 169) for a base, but also check out the veggie chapter. Recipes like
Sautéed Escarole
(page 107),
Garlicky Mushrooms & Kale
(page 89), and
Shaved Brussels Sprouts
(page 92) are dying to be tossed with some pasta. And don’t be scared of using pasta in nontraditional (read: not Italian) ways. Those
Mushroom Tibs
(page 95) or
Curried Cabbage and Peas
(page 111) would make great pasta dishes. Also, check out the veggie steaming chapter and add your favorites to pasta, then smother in sauces. Maybe you have some veggie favorites that you can adapt into pasta dishes.
Pasta con Broccoli
recipe (page 169) for a base, but also check out the veggie chapter. Recipes like
Sautéed Escarole
(page 107),
Garlicky Mushrooms & Kale
(page 89), and
Shaved Brussels Sprouts
(page 92) are dying to be tossed with some pasta. And don’t be scared of using pasta in nontraditional (read: not Italian) ways. Those
Mushroom Tibs
(page 95) or
Curried Cabbage and Peas
(page 111) would make great pasta dishes. Also, check out the veggie steaming chapter and add your favorites to pasta, then smother in sauces. Maybe you have some veggie favorites that you can adapt into pasta dishes.
PERFECT PASTA TOOL CHECKLIST
● 4-
quart pot
quart pot
●
Pasta spoon (that’s a large spoon with rounded prongs, making it easy to stir and serve the pasta)
Pasta spoon (that’s a large spoon with rounded prongs, making it easy to stir and serve the pasta)
●
Big colander
Big colander
And just a last note about time management: To get your pasta dishes on the table in under 30 minutes, remember to start boiling the water before you do anything else. In the 10 minutes it takes to boil the water, you can probably get all your prepping done and even have some onions and veggies sautéing away
.
.
TIP
It’s fairly rare with dried varieties, but once in a while, egg or dairy products sneak their way into your pasta’s ingredients list. It never hurts to check the ingredients, especially with the ease of bolded allergy information that most packaging has these days.
A handful of beans goes a long way in pastas. Some of my favorites to use are kidney, cannellini, my beloved chickpea, and navy or great northern beans. But don’t just toss the beans in at the end, add them to the veggies in the pan and let them cook for a few minutes so that they absorb some flavor. Also, check out the
Miso Udon stir-fry with Greens & Beans
(page 95) and
Pasta de los Angeles
(page 111) for unorthodox use of beans in pasta. You can also use some of the bean recipes as sauce bases for pasta. The
Chickpea Piccata
(page 115) and
Mushroom-Cannellini Paprikas
(page 127), are both good contenders.
Miso Udon stir-fry with Greens & Beans
(page 95) and
Pasta de los Angeles
(page 111) for unorthodox use of beans in pasta. You can also use some of the bean recipes as sauce bases for pasta. The
Chickpea Piccata
(page 115) and
Mushroom-Cannellini Paprikas
(page 127), are both good contenders.
And no need to skimp on the sauce! Use fresh tomato or marinara sauces, broth-based garlicky sauces, or any of the sauces in this chapter and pour them on. You might even like some of the dressings in this section as pasta sauces; you never know.
Bon appétit!
The Pocket Pasta Guide
Not all pastas are created equal! Store this info in your brain for the next time you are standing dumbfounded in the pasta aisle.
SEMOLINA (A.K.A. REGULAR OLD PASTA)
Semolina pasta, made from durum wheat, may be somewhat nutritionally inferior to whole wheat, but it’s not without some good nutrition. If white pasta is your thing, well, go for it; it certainly won’t kill you. It has about 2 grams of fiber per 2-ounce serving and it is enriched with iron and B vitamins. When you load it up with nutrient-dense, fiber-rich vegetables, enriched pasta can be a healthy vehicle for a plant-based meal.
WHOLE WHEAT PASTA
Whole wheat pasta is much more than starch. The complex carbohydrates and 5 grams of fiber keep you feeling full and have a lower glycemic index than does enriched pasta, meaning it won’t spike your blood sugar. A 2-ounce serving has a whopping 8 grams of protein and naturally occurring iron and B vitamins that are lost when whole grains are refined. It’s also a good source of magnesium, which is a cofactor for hundreds of enzymes, including how insulin and glucose are used by the body.
New whole wheat brands are popping up all the time, so definitely keep an open mind (and an open shopping cart) and give a few different kinds a shot. My favorite brand right now is Bionaturae: It not only tastes the closest to good old semolina pasta, but it has lots of organic varieties, so you can eat your fusilli and have a planet, too. I prefer to use whole wheat pasta when I’m working with long, skinny varieties, such as spaghetti and linguine. Oh, and be on the lookout for deceptive packaging. Sometimes pasta labels will say something like, “Wheat pasta” or “Contains whole wheat.” Read the ingredients list and make sure that “whole wheat” is the main ingredient. “Wheat flour” or “semolina wheat flour” doesn’t mean it’s made from actual whole wheat.
BROWN RICE PASTA (GLUTEN-FREE)
Brown rice pasta is my favorite gluten-free option. In fact, I prefer the taste and texture to that of whole wheat pasta. I go brown rice pasta when I’m making dishes that require small shapes, such as macaroni or little shells.
Brown rice pasta can be lower in protein and fiber than the other whole-grain pastas, but it’s full of complex carbohydrates and is completely fat free. If you’re avoiding gluten, then this pasta is certainly a chef’s best friend.
QUINOA PASTA (GLUTEN-FREE)
Quinoa pasta is just what it sounds like—pasta made from ground quinoa. So it has a lot of the same nutritional benefits of quinoa, including essential amino acids, which are the building blocks of protein.
It’s also got plenty of iron and fiber. The texture is smooth and chewy, pretty close to that of semolina pasta, but it has a more pronounced healthy taste. If that sort of thing bugs you, then try it with a strongly flavored sauce, as in the
Tempeh Helper
(page 171).
Tempeh Helper
(page 171).
CORN PASTA (GLUTEN-FREE)
I don’t call for corn pasta specifically in any of my recipes, but it’s definitely worth a mention. Corn pasta usually has two very simple ingredients, which is a great sign when you’re aiming to eat a whole-foods diet. And it is very high in fiber, upward of 6 grams per serving, but be sure to read the nutrition label of the brand you use.
SPINACH OR OTHER FLAVORED PASTAS
These are usually white pastas that have powdered vegetables that give them color, but some brands just have color. Be sure to read the nutrient label to make sure that the spinach in your pasta is real spinach. Nutritionally speaking, such blends as spinach or tomato don’t bring too much to the party, but they do look pretty and taste great.
Pasta Primer
Is there anything worse than a clump of pasta, or noodles that are undercooked in some places and overcooked in others? No, not really. Dick Cheney probably cooks his pasta like that, that’s how awful it is. Don’t be like Dick Cheney, cook your pasta properly!
1.
First things first, and that first thing is the vehicle you’re going to use to cook. For 8 ounces of dry pasta, I use a 4-quart, heavy-bottomed, stainless-steel pot with a long handle. The long handle really helps for when it comes time to drain. The heavy bottom (I love saying “heavy bottom”) keeps things evenly heated.
First things first, and that first thing is the vehicle you’re going to use to cook. For 8 ounces of dry pasta, I use a 4-quart, heavy-bottomed, stainless-steel pot with a long handle. The long handle really helps for when it comes time to drain. The heavy bottom (I love saying “heavy bottom”) keeps things evenly heated.
2.
Fill the pot three-quarters full with water; you want plenty of room for your pasta to float around in to prevent it from sticking together.
Fill the pot three-quarters full with water; you want plenty of room for your pasta to float around in to prevent it from sticking together.
3.
Salt the water. Like,
really
salt it, with about a tablespoon of salt. Salt flavors the pasta, keeping it from tasting bland.
Salt the water. Like,
really
salt it, with about a tablespoon of salt. Salt flavors the pasta, keeping it from tasting bland.
4.
Bring the water to a full, rolling boil before adding the pasta. This is super important for getting pasta evenly cooked and to keep it from clumping together. Once the pasta is added, bring it back up to a full boil and stir frequently with a pasta spoon to keep it from sticking together.
Bring the water to a full, rolling boil before adding the pasta. This is super important for getting pasta evenly cooked and to keep it from clumping together. Once the pasta is added, bring it back up to a full boil and stir frequently with a pasta spoon to keep it from sticking together.
5.
Taste the pasta to see if it’s done. There’s that theory that if you throw it at the wall and it sticks it’s done, and I don’t know how accurate that is. What I do know is that it will make a mess of your wall. Just taste it and save your walls the trouble.
Taste the pasta to see if it’s done. There’s that theory that if you throw it at the wall and it sticks it’s done, and I don’t know how accurate that is. What I do know is that it will make a mess of your wall. Just taste it and save your walls the trouble.
6.
If the recipe calls for draining, have a big colander at the ready. But don’t leave the cooked pasta sitting around for too long, or it will stick together.
If the recipe calls for draining, have a big colander at the ready. But don’t leave the cooked pasta sitting around for too long, or it will stick together.
SERVES 4̇̇·• ACTIVE TIME: 20 MINUTES • TOTAL TIME: 50 MINUTES
(CAN BE MADE GLUTEN FREE IF USING GF FUSILLI)
PER SERVING
(¼ RECIPE):
Calories: 320
Calories from fat: 45
Total fat: 5
Saturated fat: 1 g
Trans fat: 0 g
Fiber: 11 g
Protein: 14 g
Cholesterol: 0 mg
Sodium: 610 mg
Vitamin A: 45%
Vitamin C: 150%
Calcium: 10%
Iron: 30%
Calories: 320
Calories from fat: 45
Total fat: 5
Saturated fat: 1 g
Trans fat: 0 g
Fiber: 11 g
Protein: 14 g
Cholesterol: 0 mg
Sodium: 610 mg
Vitamin A: 45%
Vitamin C: 150%
Calcium: 10%
Iron: 30%
L
et’s start this pasta chapter off fresh and simple. Primavera means “early spring,” and spring means veggies! Or something like that. Roasting coaxes so much flavor out of summer’s early harvest veggies, so very little herbs and spices are needed. Cherry tomatoes burst just a bit while roasting, creating just enough saucy juice to make this dish work. A splash of balsamic vinegar at the end brings everything together. I love the fun shape of fusilli here and how its curves soak up flavor.
et’s start this pasta chapter off fresh and simple. Primavera means “early spring,” and spring means veggies! Or something like that. Roasting coaxes so much flavor out of summer’s early harvest veggies, so very little herbs and spices are needed. Cherry tomatoes burst just a bit while roasting, creating just enough saucy juice to make this dish work. A splash of balsamic vinegar at the end brings everything together. I love the fun shape of fusilli here and how its curves soak up flavor.
½ pound whole wheat fusilli
1 pound zucchini, sliced ¼ inch thick
1 pound yellow squash, sliced ¼ inch thick
½ pound asparagus, coarse ends discarded, cut into 1-inch
pieces
1 red bell pepper, seeded and sliced ¼ inch thick
1 small red onion, cut into ¼-inch-thick half-moons
1½ cups cherry tomatoes
6 cloves garlic, minced
2 teaspoons dried oregano
2 teaspoons dried thyme
1 tablespoon olive oil
1 teaspoon salt
Freshly ground black pepper
2 tablespoons balsamic vinegar
Fresh basil, for garnish (optional)
1 pound zucchini, sliced ¼ inch thick
1 pound yellow squash, sliced ¼ inch thick
½ pound asparagus, coarse ends discarded, cut into 1-inch
pieces
1 red bell pepper, seeded and sliced ¼ inch thick
1 small red onion, cut into ¼-inch-thick half-moons
1½ cups cherry tomatoes
6 cloves garlic, minced
2 teaspoons dried oregano
2 teaspoons dried thyme
1 tablespoon olive oil
1 teaspoon salt
Freshly ground black pepper
2 tablespoons balsamic vinegar
Fresh basil, for garnish (optional)
Preheat the oven to 450°F. Line two large baking sheets with parchment paper and mist with nonstick cooking spray.
Place all the veggies in a large mixing bowl along with oregano and thyme. Drizzle with olive oil and sprinkle with salt and pepper. Use your hands to toss, making sure all the veggies are coated. Place the veggies in a single layer on both pans. Bake for 15 minutes on separate racks, remove them from the oven, and flip the veggies. You don’t have to be too precise about this; just take a minute to do your best. Now is also a good time to boil water for the pasta. Place the veggies back in the oven, putting the pan that was on the top rack on the bottom and vice versa. Bake for 15 more minutes, or until tender. The asparagus tips should be frizzled, the zuke should be tender, and the tomatoes should be bursting. While the veggies are finishing their roast, cook the pasta according to the package directions, drain in a colander, and set aside.
BULK IT UP
Chickpeas would be great here. just place
1½
cups on a baking sheet in the last
5
minutes of cooking. Or you can top with
Baked Tofu
(
page 144
)
or
Red Wine & Kalamata Tempeh
(
page 157
).
1½
cups on a baking sheet in the last
5
minutes of cooking. Or you can top with
Baked Tofu
(
page 144
)
or
Red Wine & Kalamata Tempeh
(
page 157
).
Once the veggies are done, transfer them back to the big mixing bowl. This should be easy to do by just lifting the parchment and sliding them in. Toss with the balsamic vinegar.
Add the fusilli and toss to coat. Taste for salt and pepper and serve, topping with fresh basil if desired.
Pasta con BroccoliSERVES 4 • ACTIVE TIME: 20 MINUTES • TOTAL TIME: 30 MINUTES
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