This recipe utilizes an automatic pasta machine for ease and speed, but also provides instructions for making the pasta by hand. It focuses on using alternative flours and ingredients to create a healthy, delicious, and satisfying pasta that's gentle on your heart and waistline.
**Cuisine Type:** International (adaptable to various sauces)
**Dietary Preferences:** Gluten-Free, GMO-Free, Natural Sugar, Low-Carb, Low-Fat
**Yields:** Approximately 4 servings
**Prep Time:** 20 minutes
**Cook Time:** 5-7 minutes (plus resting time)
**Ingredients:**
* **Flour Blend (Dry Ingredients):**
* 1 cup Almond Flour (finely ground)
* 1/2 cup Oat Flour (certified gluten-free)
* 1/4 cup Flaxseed Meal (ground)
* 1/4 cup Tapioca Starch (or Arrowroot Starch)
* 1 teaspoon Psyllium Husk Powder (optional, for added fiber and binding)
* 1/2 teaspoon Sea Salt
* 1/4 teaspoon Garlic Powder (optional, for flavor)
* **Wet Ingredients:**
* 2 large Egg Whites (or 1 whole egg for added richness, adjust liquid accordingly)
* 2 tablespoons Olive Oil (extra virgin)
* 2-4 tablespoons Water (cold, adjust as needed)
* **Optional Add-ins (for flavor and nutrition):**
* 1 tablespoon Nutritional Yeast (for cheesy flavor)
* 1 tablespoon finely chopped fresh herbs (parsley, basil, oregano)
* 1/4 cup pureed vegetables (spinach, carrot, beet - adjust liquid accordingly)
**Equipment:**
* Automatic Pasta Machine (highly recommended) OR
* Large Mixing Bowl
* Measuring Cups and Spoons
* Fork
* Pasta Machine (manual, if not using automatic)
* Clean Kitchen Towel
* Large Pot
**Instructions:**
**Part 1: Preparing the Pasta Dough (Automatic Pasta Machine Method)**
1. **Combine Dry Ingredients:** In the bowl of your automatic pasta machine, combine all the dry ingredients: almond flour, oat flour, flaxseed meal, tapioca starch, psyllium husk powder (if using), sea salt, and garlic powder (if using). Mix well to ensure everything is evenly distributed.
2. **Add Wet Ingredients:** Add the egg whites (or whole egg), olive oil, and 2 tablespoons of cold water to the dry ingredients.
3. **Start the Machine:** Follow the manufacturer's instructions for your automatic pasta machine. Typically, you will start the machine on the "kneading" or "mixing" setting.
4. **Adjust Consistency:** Observe the dough as it mixes. It should form a ball that is slightly tacky but not sticky. If the dough is too dry and crumbly, add more water, 1 tablespoon at a time, until it comes together. If the dough is too wet and sticky, add a little more almond flour, 1 tablespoon at a time.
5. **Extrude the Pasta:** Once the dough has reached the desired consistency, switch the machine to the "extruding" setting and select your desired pasta shape (spaghetti, fettuccine, penne, etc.).
6. **Collect the Pasta:** As the pasta is extruded, use a clean kitchen towel to gently catch the strands or shapes. Lay them out in a single layer to prevent sticking.
**Part 2: Preparing the Pasta Dough (Manual Method)**
1. **Combine Dry Ingredients:** In a large mixing bowl, combine all the dry ingredients: almond flour, oat flour, flaxseed meal, tapioca starch, psyllium husk powder (if using), sea salt, and garlic powder (if using). Mix well to ensure everything is evenly distributed.
2. **Make a Well:** Create a well in the center of the dry ingredients.
3. **Add Wet Ingredients:** Add the egg whites (or whole egg), olive oil, and 2 tablespoons of cold water to the well.
4. **Combine Ingredients:** Using a fork, gradually incorporate the dry ingredients into the wet ingredients, starting from the center and working outwards.
5. **Knead the Dough:** Once the dough starts to come together, turn it out onto a lightly floured (almond flour) surface. Knead the dough for 5-7 minutes, until it is smooth and elastic. Add more water, 1 tablespoon at a time, if the dough is too dry. Add more almond flour, 1 tablespoon at a time, if the dough is too wet.
6. **Rest the Dough:** Wrap the dough in plastic wrap and let it rest at room temperature for at least 30 minutes. This allows the gluten-free flours to hydrate and the dough to become easier to work with.
7. **Roll and Cut the Pasta:** Divide the dough into smaller portions. Using a manual pasta machine, roll out each portion of dough to your desired thickness. Cut the pasta into your desired shape (spaghetti, fettuccine, etc.). Alternatively, you can roll the dough out thinly with a rolling pin and cut it into shapes using a knife or pizza cutter.
8. **Dry the Pasta:** Lay the pasta strands or shapes out on a clean kitchen towel to dry for at least 15-20 minutes before cooking. This helps prevent sticking.
**Part 3: Cooking the Pasta**
1. **Bring Water to a Boil:** Fill a large pot with salted water (approximately 1 tablespoon of salt per gallon of water) and bring to a rolling boil.
2. **Cook the Pasta:** Add the fresh pasta to the boiling water. Cook for 5-7 minutes, or until the pasta is tender but still slightly firm to the bite (al dente). Fresh pasta cooks much faster than dried pasta.
3. **Drain the Pasta:** Drain the pasta immediately in a colander. Do not rinse.
**Part 4: Serving Suggestions**
* **Light and Healthy Tomato Sauce:** Toss the pasta with a homemade or store-bought low-sugar, low-sodium tomato sauce. Add sautéed vegetables like zucchini, bell peppers, and onions for added nutrition.
* **Pesto Sauce:** Combine fresh basil, pine nuts, garlic, parmesan cheese (or nutritional yeast for a dairy-free option), olive oil, and a squeeze of lemon juice in a food processor to make a vibrant pesto sauce. Toss with the pasta.
* **Creamy Avocado Sauce:** Blend ripe avocado, garlic, lemon juice, olive oil, and a little water until smooth and creamy. Season with salt and pepper. Toss with the pasta and top with cherry tomatoes.
* **Garlic and Olive Oil:** Sauté minced garlic in olive oil until fragrant. Add red pepper flakes for a touch of heat. Toss with the pasta and top with fresh parsley and grated parmesan cheese (optional).
* **Shrimp Scampi:** Sauté shrimp with garlic, butter (or olive oil), white wine, and lemon juice. Toss with the pasta and garnish with fresh parsley.
**Tips and Notes:**
* **Adjusting Sweetness:** If you prefer a slightly sweeter pasta, you can add a small amount of natural sweetener like stevia or monk fruit to the dough. Start with 1/4 teaspoon and adjust to taste.
* **Storage:** Fresh pasta is best cooked immediately. However, you can store it in the refrigerator for up to 24 hours. Make sure to dry it well before storing to prevent sticking.
* **Freezing:** You can freeze fresh pasta for longer storage. Lay the pasta strands or shapes out on a baking sheet lined with parchment paper and freeze until solid. Then, transfer the frozen pasta to a freezer bag or container. Cook directly from frozen, adding a minute or two to the cooking time.
* **Psyllium Husk Powder:** This ingredient helps to bind the gluten-free flours and gives the pasta a more traditional texture. If you don't have it, you can omit it, but the pasta may be slightly more fragile.
* **Experiment with Flavors:** Don't be afraid to experiment with different herbs, spices, and vegetable purees to create your own unique pasta flavors.
Enjoy your healthy and delicious homemade pasta!
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