Benefits of Consuming Pasta

Pasta is available in refined, enhanced, and whole-grain varieties. However, the most frequently consumed pasta is refined pasta which does not contain the germ and bran of the wheat kernel, so they lose most of the nutrients it contains.

Pasta can be good for diabetics.

People with diabetes may benefit from foods with low glycemic index, especially whole grain varieties, such as pasta and oats.

Pasta has been associated with a lower risk of breast cancer

Studies have reported that consumption of high glycemic index foods may lead to an increased risk of breast cancer, while intake of pasta, a food with a low glycemic index, appears not to have any effect.

The Mediterranean diet is very healthy and lowers your risk of Alzheimer's disease

An assessment of mediterranean dietary patterns, in which pasta is a staple, concluded that pasta may lower the risk of developing Alzheimer's.

Pasta dishes with tomato sauces may lower your chance of prostate cancer

Tomatoes contain a powerful antioxidant known as lycopene, which repairs damaged cells. According to research, eating tomatoes frequently reduces the risk of prostate cancer. This effect of lycopene appears to be linked to its beneficial effects on prostate health.

Nutrition and health

Pasta can be a very nutritious meal when coupled with healthy proteins, veggies, and fruits.

The fibre in enhanced spaghetti assists in lowering bad cholesterol levels and increasing good cholesterol levels by providing a counteractive hormone. You get more nutrients from whole grain pasta because it helps you to consume a wide range of foods. A well-balanced diet, which includes different vegetables and fruits, is always recommended when trying to lose weight. Although whole-grain pasta may be low in calories in comparison to many other pasta dishes, it does contain healthy carbs, which give you energy and help you lose weight. This is why dieters choose this type of pasta to replace other starchy and sugary foods.

If you follow a healthy diet, there is no reason why you can't eat pasta. Having a wide variety of carbs from which you can choose makes a meal like pasta all the more interesting while still maintaining its nutritional value. To maintain a balanced diet, pasta meals with meat, poultry, or fish should be consumed in moderation just like everything else. The sheer amount of food combinations and flavours make pasta a great choice for eaters of all kinds of diets, especially those that like the vegetarian recipes from HelloFresh.

How to Make Quick and Delicious Pasta?

Here are some simple pasta-making tips for your kitchen...

Trust your instincts

The amount of flour you need for the dough may be affected by the humidity, the flour, or the size of the eggs, so getting a feel for the dough is important.

It's best to keep it traditional

When you make pasta dough from scratch, mix flour and add the eggs and salt, then use a fork to guide the flour into the liquid, making sure the right amount of flour is added before kneading.

Keep in mind the basic ingredient ratio

It is generally recommended that three parts flour to two parts eggs be used in making pasta dough. Many variations exist for this recipe depending on the type of flour and other factors but following this basic ratio will provide you with good results.

Kneading pasta dough is required

Once the dough is mixed, it’s time to do some kneading. It will take approximately 10 minutes to knead the dough into a nice smooth ball.

Flatten the dough and put it through your pasta maker or hand cut the pieces to your desired shapes.

Make sure your cooking water is salty and abundant

The salt in the pasta water should make it taste like the ocean because it will enhance the flavor of the noodles.

Pasta Shouldn't Be Rinsed

Do not rinse the noodles! Rinsing pasta after it is cooked removes the starch from the noodles. That starch on the noodles is what makes the sauce stick to the noodles.

Pasta freezes quite well

The fresh pasta can be frozen for use at a later date. The pasta bundles should be put in the freezer for about 15 minutes, to prevent sticking together, and then transferred to a freezer bag. You should cook frozen pasta straight from the freezer. Cooking time should be increased by 30 seconds to 1 minute.

Some quick and easy pasta recipes

#1: Mushroom Pasta

The creamy mushroom pasta's rich flavour and elegant presentation may appear time-consuming, but it's a quick and simple dish to make.

It just takes 20 minutes to prepare, making it ideal for a quick (and tasty) evening supper

Prep Time 5 minutes •  Cook Time 15 minutes •  Total Time 20 minutes

Ingredients (Serves 6)

• 1 serving of pasta (I used whole wheat linguine.)
• 1 tablespoon of unsalted butter
• 2 garlic cloves (minced)
• 8 ounces of white button mushrooms (stems removed)
• 2 tablespoons of dry white wine
• 1/4 cup of heavy cream
• 1/4 cup of Kettle & Fire Chicken Bone Broth
• Salt to taste
• 1/4 cup of grated parmesan cheese
• Freshly ground black pepper
• Chopped fresh parsley for garnishing

Directions

• In a large pot of salted boiling water, cook pasta for 8-9 minutes depending on the package instructions or to your preference. Drain.
• During this time, heat butter over medium-high heat in a large skillet. Garlic should be cooked for approximately 30 seconds until fragrant.
• In a skillet, place the cup-side of the mushrooms up. Move mushrooms around occasionally with the spatula as you cook, until they start shrinking.
• Continue cooking for about 3 minutes, letting the wine and mushroom juice evaporate.
• A generous pinch of salt and heavy cream should be added to the skillet. Once the mushroom liquid has thickened, switch the heat to medium and flip the mushrooms several times.
• Melt the parmesan cheese by spreading it over the mushrooms. Taste for salt and add more if necessary.
• In the skillet, add the pasta that has been cooked. Mix well with mushroom mixture, then place on a serving plate.
• Garnish with freshly ground black pepper and chopped parsley. If desired, sprinkle on more grated parmesan cheese.
• Creamy mushroom chicken is one of Canada’s most popular mushroom recipes.

#2: Burst cherry tomato pasta

Here’s a recipe with simple sauce made from juicy, busty cherry tomatoes that take around 15 minutes to make.

Any larger tomatoes will work for this pasta sauce recipe.

Ingredients (Serves 4)

• ½ cup of extra-virgin olive oil
• 6 cloves of garlic (minced)
• 4 pints of cherry tomatoes
• ¾ tsp. of crushed red pepper flakes
• 2 large sprigs of basil, plus 1 cup of basil leaves
• 1½ tsp. of kosher salt
• Pinch of sugar
• 12 oz. campanelle or any tube pasta
• 1 oz. of finely grated Parmesan plus a little more for serving

Directions

• On low heat, heat 12.5 cups of oil in a heavy pot. In a saucepan, cook garlic, stirring constantly, until softened and fragrant, but not browned, about 2 minutes. Put the heat on medium and add the tomatoes, red pepper flakes, basil sprigs, and 1 1/2 tsp. salt. Stirring to coat, cook for about 4 minutes, until tomatoes begin to burst. With the back of a wooden spoon, smash some but not all of the tomatoes together to help create the sauce. Continue cooking with occasional stirring until the sauce thickens up and about half the tomatoes have been broken down while the other half remain intact, about 10–12 minutes. To balance out a tart sauce, add sugar to taste. Basil sprigs should be removed and discarded.
• While you're cooking pasta, boil salted water in a large pot and stir occasionally, until it's al dente. Pasta should be drained, added to pot with sauce and stirred over medium heat for a few minutes, until coated. Place 1 oz of the mixture into the pan and remove from heat.
• Put pasta into bowls and divide between them. Add more parmesan and top with 1 cup of basil leaves. Sprinkle with oil.

#3: Tortellini with Marinara Sauce

Cheese-stuffed tortellini and marinara sauce are a quick two-ingredient meal for anytime a hunger arises

Ingredients (Serves 6)

• 1 package of refrigerated cheese tortellini (9 ounces)
• 1 pound of bulk Italian sausage
• 1 package of refrigerated marinara sauce (15 ounces)
• 1 can of diced Italian tomatoes, undrained (14-1/2 ounces)
• 1/2 pound of sliced fresh mushrooms
• 1 cup of shredded part-skim mozzarella cheese

Directions

• Follow the directions on the package to cook the tortellini.
• Then, on medium heat, cook sausage until it no longer appears pink; drain. Stir in the tomato sauce, mushrooms, and marinara sauce. Stir until boiling. Reduce the heat, then cover and simmer until the mushrooms are tender ( about 5 minutes).
• Drain the tortellini and stir it into the skillet. Cheese should be sprinkled on top. Place a cover over the pan and let stand for 5 minutes until the cheese is softened.

HelloFresh offers delicious and easy-to-make meals that go and there are plenty of pasta dishes to choose from. Just download the app and get deliveries scheduled every week or whenever you like. HelloFresh delivers everything you need to make delicious pasta meals, including fresh recipes, right to your door! Quick, Easy and Delicious Pasta.

Pasta is a low-cost food that is part of a healthy diet. It’s quick and easy to make and a fantastic way to feed the family without breaking the wallet, whether you cook it yourself or buy it at the supermarket.