Tips for a healthier pasta

Many people have a love-hate relationship with pasta because they fear they’ll gain weight. However, the problem isn’t the pasta but how it’s cooked, the portion size and the toppings we use in Western countries.

Pasta is a simple food made with only two ingredients: durum wheat and water. Contrary to popular belief, when consumed as part of a Mediterranean-style diet abundant in plant foods and extra virgin olive oil, pasta is linked with a smaller waistline! Following are ways to prepare it and achieve both health and pleasure:

What to do

Pasta alternatives

For those wanting more variety, try the following:

Almond & sage pesto pasta

Don’t be afraid of sage! Used in the correct way, this high antioxidant herb will bring amazing flavours to your plate. When I was in Sicily, I discovered this simple pesto idea that goes well with wholegrain pasta. Keep your pasta portion modest (80 g dry per person) and cook only until al dente to lower the effect of the carbohydrate on your blood sugar levels. Serve with a fresh salad!

Preparation time: 7 mins • Cooking time: 0 mins • Serves: 8

Ingredients

Method

Tips

Per serve: Energy 1470 kJ (351 cal). Protein 3 g. Fat 37 g. Saturated fat 5 g. Cholesterol 0 mg. Carbohydrate 1 g. Sugars 1 g. Fibre 2 g. Calcium 80 mg. Iron 1.3 mg. Sodium 287 mg.