Go Whole Grain: Try Our Pasta and Couscous Experiment

With the rising concern for healthy eating, many people are turning to whole grains as a better alternative to refined grains. Whole grains are packed with nutrients like fiber, vitamins, and minerals that can help reduce the risk of diseases such as heart disease, type 2 diabetes, and some cancers. Adding whole grains to your diet can be easy and delicious, and it starts with trying out new whole-grain pasta and couscous recipes.

In this article, we are going to dive into the world of whole-grain pasta and couscous. We will be discussing the benefits of whole grains, how to choose the right whole-grain pasta and couscous, and some delicious recipes to get you started.

Benefits of Whole Grains:

Whole grains refer to any grain that contains all three parts of the grain – the bran, germ, and endosperm. Refined grains, on the other hand, have been processed to remove the bran and germ, which removes some of the essential nutrients. Here are some of the benefits of whole grains:

1. They are rich in fiber – Whole grains contain more fiber than refined grains. Fiber helps keep you feeling full, aids in digestion, and can lower cholesterol levels.
2. They are rich in vitamins and minerals – Whole grains contain B vitamins, vitamin E, zinc, iron, and magnesium, which are essential for good health.
3. They can help reduce the risk of chronic diseases – Studies have shown that people who consume whole grains regularly have a lower risk of heart disease, type 2 diabetes, and some cancers.

Choosing the Right Whole-Grain Pasta and Couscous:

When choosing whole-grain pasta and couscous, it’s important to read the label carefully. Look for the words “whole grain” or “whole wheat” to ensure you are getting a product that contains all three parts of the grain. Avoid pasta and couscous that are labeled “enriched” or “refined” as these have been processed and stripped of some essential nutrients.

In addition to reading the label, be sure to check the ingredients list. Ideally, the pasta or couscous should only contain whole-grain flour and water. Some brands may add other ingredients such as oil, salt, or sugar, so make sure to read the label carefully.

Delicious Whole-Grain Pasta and Couscous Recipes:

Now that we know the benefits of whole grains and how to choose the right whole-grain pasta and couscous, let’s get down to some delicious recipes. Here are three recipes to get you started:

1. Whole Grain Spaghetti with Garlic and Olive Oil

Ingredients:

• 1 pound whole-grain spaghetti
• 1/4 cup olive oil
• 6 cloves garlic, finely chopped
• Salt and pepper to taste
• Red pepper flakes (optional)
• Fresh parsley, chopped

Instructions:

1. Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package directions until al dente.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
3. Reserve 1/2 cup pasta water, then drain the spaghetti and add it to the skillet with the garlic and oil. Toss to coat, adding pasta water as needed to loosen the sauce.
4. Season with salt, pepper, and red pepper flakes (if using). Top with fresh parsley and serve.

2. Whole-Grain Couscous Salad with Roasted Vegetables

Ingredients:

• 1 cup whole-grain couscous
• 2 cups vegetable stock
• 2 tablespoons olive oil
• 1 red onion, sliced
• 2 bell peppers, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup crumbled feta cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. In a large bowl, toss the sliced onion, bell peppers, and zucchini with the olive oil. Season with salt and pepper.
3. Spread the vegetables out in a single layer on a baking sheet and roast for 25-30 minutes, or until tender and slightly charred.
4. While the vegetables are roasting, bring the vegetable stock to a boil in a medium saucepan. Stir in the couscous, remove from heat, and cover for 5 minutes.
5. Fluff the couscous with a fork and transfer to a large bowl. Add the roasted vegetables, cherry tomatoes, parsley, mint, and feta cheese (if using). Toss to combine and season with salt and pepper to taste.

3. Whole-Grain Penne with Roasted Chicken and Broccoli

Ingredients:

• 1 pound whole-grain penne
• 2 chicken breasts, sliced
• 1 head broccoli, chopped
• 4 cloves garlic, finely chopped
• 1/4 cup olive oil
• Salt and pepper to taste
• Parmesan cheese, grated
• Fresh basil, chopped

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. Bring a large pot of salted water to a boil. Add the penne and cook according to package directions until al dente.
3. While the pasta is cooking, spread the chicken and broccoli out in a single layer on a baking sheet. Drizzle with the olive oil and season with salt and pepper.
4. Roast the chicken and broccoli in the oven for 20-25 minutes, or until cooked through and slightly charred.
5. Reserve 1/2 cup pasta water, then drain the penne and add it to the baking sheet with the chicken and broccoli. Toss to combine, adding pasta water as needed to loosen the sauce.
6. Top with grated Parmesan cheese and chopped basil and serve.

Conclusion:

Adding whole grains to your diet can be simple and delicious. By choosing whole-grain pasta and couscous and trying out some new recipes, you can reap the benefits of these nutrient-rich grains. So go ahead, try our pasta and couscous experiment, and enjoy the wonderful flavors and health benefits of whole grains.