Archives for posts with tag: recipe

It’s true… I think the common dietary staple that’s a prominent member of a major food group in Australia should be suing for defamation of character.

www.lovethycarbs.comPasta’s had a hard time of it over the past decade or so. Mr Atkins (rest his soul) has a lot to answer for. While there was a short reprieve there for a few years when fat was seen as the ultimate dietary enemy, and to be avoided at all costs, pasta made a resurgence back to dinner tables everywhere (well that could be a little exaggeration).

Sadly it’s back in the dog house and being shoved to the back of the pantry behind the quinoa, amaranth and other supergrains.
And if it hasn’t enough problems of its own, pasta is also the poster child of high carb foods (which are blamed for making us fat!) and heaven forbid it passes your lips after 3pm.

www.lovethycarbs.comSo I think it’s time to uncover the truth… here’s 5 reasons to reunite with a little fettuccine, fusilli or tagliatelle.

  1. Pasta like other high carb foods don’t make us fat. An imbalance of energy-in with energy-out is what makes us stack on the kilos. And remember carbs provide the same amount of energy per gram as protein.
  2. Pasta is low GI, and low GI foods help you feel fuller for longer
  3. A half a cup serve of cooked wholegrain pasta provides around 395 kJ (or less than 100 cal) which is about the same as 1/2 a cup of cooked quinoa.
  4. Choosing a high fibre or whole grain pasta can help boost the fibre in your diet, especially kids diets
  5. Regular pasta is made using durum wheat which is a type of wheat higher in protein (this one’s just a fun fact to impress your friends!)

….and you can buy a 500g bag of pasta for less than a dollar, endurance athletes would be lost without it and it helps prop up you B vitamin intake.

Here’s a pasta dish that often appears in our weekly dinner rotation.

Enjoy, B xx

www.lovethycarbs.comZUCCHINI & PESTO PASTA

Ingredients:

  • 200g of spaghetti (I used Vetta Pasta’s Low GI, High Fibre spaghetti)
  • 2 large zucchini, thinly sliced longways (I used a V-Slicer)
  • 1 punnet of cherry tomatoes, halved
  • 1/2 cup of pitted olives, sliced
  • 2 cloves of garlic, crushed
  • 1 small jar of pesto (or you could make your own)

www.lovethycarbs.com www.lovethycarbs.com www.lovethycarbs.comMethod:

  1. Cook spaghetti
  2. Stir-fry tomatoes, olives and garlic for about 1-2 minutes
  3. Add zucchini to the tomato mixture and lightly toss through until the zucchini becomes soft
  4. Add the cooked spaghetti and pesto to the tomato and zucchini mixture and stir through
  5. Serve on its own or with cooked and sliced chicken breast strips

www.lovethycarbs.comNutritional Profile (per serve): serves 4

  • Energy – 1430kJ / 340cal
  • Protein – 10.5g
  • Total Fat – 14.1g
  • Sat Fat – 2.1g
  • Carbs – 39.5g
  • Sugars – 4.8g
  • Fibre – 4.6g
  • Sodium – 770mg

www.lovethycarbs.comwww.lovethycarbs.com www.lovethycarbs.com

Advertisements

While they’re probably the least sexy food or ingredient, legumes have to be one of the most versatile. Whether in salads, casseroles, soups or stir-frys they always add so much… ahhh yes and sometimes they can keep on giving long after your meal too!

However they have to be one of my favourite carbs, I love adding them to as many meals as I can, unless the Happy Runner is carb loading… high fibre meals and endurance running don’t really mix if you know what I mean.

Anyway here’s a recipe that I love because it’s a dessert, the key ingredient is chickpeas and my mum gave it to me.

IMG_8682

I could eat these straight from the can

Ingredients:

  • 2 x 400g cans of chickpeas, rinsed well and drained
  • 4 eggs, beaten
  • 1 cup caster sugar
  • 1 tsp baking powder
  • 2 tsp ground cinnamon
  • Grated rind and juice from 1 orange (approx 50-100ml of juice)
  • Cinnamon sugar (2 tbsp caster sugar and 1/2 tsp ground cinnamon mixed) for sprinkling
IMG_8735

Chickpeas… aka ‘Garbanzo Beans’

IMG_8710

Skins just slide off when you rub the chickpeas between your palms or your fingertips

Method:

  1. Preheat oven to 180 degrees celsius
  2. Grease or line a 450g loaf baking tin
  3. Drain and rinse chickpeas throughly, then rub them between the palms of your hands to loosen and remove the skins
  4. Put the de-skinned chickpeas in a food processor and blend until smooth
  5. Combine pureed chickpeas, eggs, caster sugar, baking powder, ground cinnamon, orange juice and rind in a mixing bowl (this is a moist cake so the mixture will be quiet runny)
  6. Pour the cake mixture into the loaf tin
  7. Bake for 1 – 1 1/4 hours, or until skewer inserted into the middle comes out clean
  8. Remove from oven and let stand in tin for 10 minutes, then remove from tin
  9. Sprinkle with cinnamon sugar and serve with yoghurt and fresh fruit
IMG_8829

Dusted with cinnamon sugar

This recipe makes around 11 serves or slices and it’s also gluten free. Here’s the nutrition data if you’re interested.

Nutrition Information (per slice):

  • Energy – 640kJ
  • Protein – 4.8g
  • Total Fat – 2.3g
  • Sat Fat – 0.6g
  • Carbs – 26.6g
  • Sugar – 20.0g
  • Fibre – 2.4g
  • Sodium – 273mg
IMG_8839

Similar texture to a Christmas cake

IMG_8854

Goes so well with yoghurt and a mag to flick through

%d bloggers like this: