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8 tips to make your pasta perfect
8 tips to make your pasta perfect
See how to prepare pasta in healthier ways that are full of flavor
Published on October 25, 2024 at 3:36 pm
Despite being simple, pasta can become a nutritious and tasty dish. Credit: Image: Timolina | Shutterstock
World Pasta Day, celebrated on October 25th, highlights the popularity of this food present in countless cultures around the world. With its different format and preparation variations, it adapts to both simple meals and sophisticated dishes. However, the discussion about its inclusion in a balanced diet is important.
For nutritionist Clariana Colaço, balance when choosing pasta will be the key to a healthy diet, as long as it is combined with the correct ingredients. “Many people associate pasta only with heavy, high-calorie dishes, but in fact, it is a great source of carbohydrates that can provide energy in a balanced way. The key is in the combinations. A dish with whole grain pasta, or even traditional pasta, but with a variety of vegetables and a lean protein, such as chicken or fish, is a complete and nutritious meal.”
The professional also highlights the importance of moderating the consumption of industrialized and high-fat sauces. “Prioritizing homemade sauces, such as traditional fresh tomato sauce, is a way to reduce sodium and preservative consumption, without losing flavor”, he adds.
Innovating in pasta sauces
Culinarian, businesswoman and influencer Andréa Nakamura, from the @dikadanaka channel, encourages creativity in preparing pasta, exploring seasonal flavors and ingredients. “Pasta is very versatile. You can innovate by using different sauces, such as basil pesto or even vegetable-based creams, such as pumpkin or beetroot. These elements add flavor and nutrients, making the meal richer”, he says.
She also suggests that, instead of resorting to the classic pasta with Bolognese sauce, try less conventional combinations, such as pasta with seafood or sautéed vegetables. “This way, you transform an everyday meal into something special, without losing simplicity.”
Whole grain pasta, combined with vegetables, makes the meal tastier and healthier Credit: Image: Anna Shepulova | Shutterstock
Making Pasta Healthier
Nutritionist Clariana Colaço lists some practical tips to transform pasta into a healthier everyday meal. See below!
1. Choose whole wheat pasta
A source of fiber, wholemeal pasta improves digestion and increases satiety.
2. Homemade sauces
Prefer to make your own sauces with fresh ingredients to control sodium and preservative levels, and add nutrients and flavor. Furthermore, you can make the sauce and freeze it in several containers, defrosting quickly when needed and without the hassle.
3. Add vegetables
Vegetables such as broccoli, spinach, carrots and zucchini are great allies for a more nutritious dish.
4. Control portions
A serving of cooked pasta should generally be enough to fill about 1/4 of the plate, balancing it with protein and vegetables.
Preparing the perfect dough
When preparing pasta, a few details make all the difference in the flavor and texture of the dish. Therefore, Andréa Nakamura explains how to make your dough perfect!
1. Choose the right pan
Use a large pot to cook the pasta, allowing it room to move freely during cooking. This prevents the strands or pieces from sticking together.
2. Use enough water
The ideal proportion is around 1 liter of water for every 100 g of pasta. This helps them cook evenly and prevent the noodles from becoming sticky.
3. Season the water with salt
Add salt to the water once it starts to boil. This is because it enhances the flavor of the pasta, which absorbs this seasoning during cooking. The ideal amount is 1 tablespoon of salt for every 4 liters of water.
4. Don’t put oil in the water
Avoid adding oil to the cooking water, as this can make the surface of the pasta slippery, damaging the sauce’s adhesion later.
5. Stir for the first few minutes
After adding the pasta to the boiling water, stir well for the first 1-2 minutes to prevent it from sticking. This step is crucial, especially for long pastas like spaghetti.
6. Don’t wash pasta after cooking
Avoid rinsing pasta after cooking, except when using it in a cold salad. Washing the pasta removes the starch that helps the sauce stick better.
7. Reserve some of the cooking water
Before draining, reserve some of the cooking water (about 1/2 cup of tea). This water, rich in starch, is excellent for adjusting the texture of the sauce and helping it to better incorporate it into the pasta.
8. Mix the pasta into the sauce immediately
Once the pasta is cooked and drained, immediately add it to the sauce, which should be ready and hot. This helps the dough absorb flavors better and prevent it from sticking or getting cold.
“With these tips, you will be prepared to create perfectly cooked pasta full of flavor, ready to receive any type of sauce or side dish!”, adds Andréa Nakamura.
Spaghetti noodles go well with lighter sauces, like pesto. Credit: Image: SYED IBAD RM | Shutterstock
Pasta and sauce combinations
Combining pasta and sauces harmoniously elevates any pasta dish. So, here are three tips to get this combination right!
1. Long pasta with lighter, more fluid sauces
Long pastas, such as spaghetti, fettuccine and linguine, go better with lighter sauces, which flow through the pasta and wrap well around each strand. Oil-based options like garlic and oil, pesto, or simple tomato sauces are perfect. They ensure that the long texture is not overwhelmed by sauces that are too dense.
2. Short pasta with richer sauces
Short pastas, such as penne, rigatoni and fusilli, are ideal for chunkier, thicker sauces. These shapes allow the sauces to “cling” to the grooves and cavities, providing a bite full of flavor. Bolognese, carbonara and creamy cheeses are great options.
3. Pasta stuffed with mild sauces
Ravioli, tortellini and other stuffed pasta already have a lot of flavor due to the filling. To balance, the ideal is to use more delicate sauces, which complement without overloading the dish. Options of butter with sage, light tomato sauces or even a smooth white (bechamel) are good choices.
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