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Recipes with Whole Wheat Pasta

Recipes and How to Use Them

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In addition to reducing sugar, one of the biggest challenges in the low-fat, high-carb keto diet is removing flour-based foods like bread, crackers, and pasta from your diet.

When it comes to keto, regular wheat flour and most wheat flour alternatives are taboo due to their high carbohydrate content (1).

Fortunately, there are still several options for keto cooking and baking.

While they’re not a perfect substitute for wheat flour, they make it possible to make keto candies, breads, and doughs so you can enjoy low-carb versions of some of your favorite high-carb foods.

While most of these keto-friendly flours contain some carbohydrates, they are also high in fiber and low in net carbohydrates. Net carbs refer to the number of grams of carbohydrates in a food after the fiber grams are subtracted.

Fiber is indigestible carbohydrates, so the carbohydrates from fiber don’t need to be included in your daily carbohydrate count (2).

Here are 8 of the best keto-friendly flours, how to use them, and some of our favorite recipes that contain them.

Almond flour is probably the most common keto flour substitute. It’s made simply from crushed almonds and is extremely low in carbohydrates as it only has 3 grams of total carbohydrates and 1 gram of net carbs per 2 tablespoons (14 grams) serving (3).

You can use almond flour as a 1-to-1 substitute for wheat flour in baking, but baked goods made with almond flour tend to be a bit spongy. You can also use it as a breading for deep-fried, air-fried, or baked foods, but its main use is in keto baked goods.

Best for: bake, bread

To attempt: Blue Diamond almond flour

Recipes

Coconut flour is a very fine, powdery flour made from coconut meat. Its mild, coconut-like taste works in most desserts and is the most commonly used for this. Along with almond flour, it’s one of the most popular and widely used keto flours.

A 2 tablespoon (15 gram) serving provides 9 grams of total carbohydrates and 4 grams of net carbohydrates (4).

Most recipes only use a small amount of coconut flour. It absorbs a lot of liquid, so using it as a 1-to-1 substitute for flour will result in an extremely dry product unless you add additional liquid ingredients.

For this reason, this flour is best used in recipes that are specifically designed for coconut flour.

It’s also an excellent thickener, but keep in mind that you can taste that hint of coconut.

Best for: Baking desserts, thickening

To attempt: Nutiva organic coconut flour

Recipes

Chia flour is made from ground chia seeds that are loaded with soluble fiber. Because of this, chia absorbs a lot of water and moisture, just like coconut flour.

A 2 tablespoon (12 gram) serving of ground chia seeds has 5 grams of total carbohydrates and 0 grams of net carbohydrates (5).

Chia flour isn’t widely used in keto baking recipes. You usually mix it with other flours when baking.

However, if you’re looking for dessert ideas outside of baking, both whole chia seeds and ground chia seeds can be used to make an excellent low-carb, high-fiber pudding.

Best for: to bake

To attempt: Seeds of wellness chia flour

Recipes

Flaxseed flour is made from ground flaxseeds, which are low in carbohydrates – containing 4 grams of total carbohydrates and 0 grams of net carbohydrates per 2 tablespoons (14 grams) serving – and high in potentially anti-inflammatory omega-3 fats (6th). , 7).

Like chia flour, it absorbs a lot of liquid, so it’s usually mixed with other keto-friendly flours when baking. However, flaxseed flour is often used alone or with chia seeds to make crackers.

Best for: cracker

To attempt: Bob’s Red Mill Golden Flaxseed Meal

Recipes

Psyllium husks, which are high in fiber, are the main ingredient in many fiber supplements. They soak up water and swell up, thereby adding some structure to the foods that contain them.

One tablespoon (9 grams) contains 8 grams of total carbohydrates and 1 gram of net carbohydrates (8).

In my experience, adding some psyllium husk powder to almond flour keto recipes makes for a more bread-like texture, but again, it’s usually mixed with other flours here.

Best for: to bake

To attempt: NOW Foods Psyllium Husk Powder

Recipes

Oat fiber is made from the crushed shells of oats. It’s a common addition to keto baked goods because of its texture and bread-like consistency. One teaspoon (4 grams) contains 4 grams of total carbohydrates and 1 gram of net carbohydrates (9).

As with many of the other flours on this list, recipes don’t often use oat fiber as a flour on its own, but instead use it in combination with other low-carb flours.

Best for: to bake

To attempt: Anthony’s organic oat fiber

Recipes

Lupine flour is made from sweet lupine beans, a close relative of peanuts and soybeans. It’s commonly used in gluten-free pasta and is a key ingredient in several keto-friendly pasta recipes.

A 1/4 cup (28 gram) serving provides 11 grams of total carbohydrates and 1 gram of net carbohydrates. It’s also naturally high in protein (10).

Although it’s most commonly used for pasta, many baking recipes contain a mixture of lupine flour and coconut flour or almond flour.

Best for: pasta

To attempt: Modern mountain lupine flour

Recipes

While it might sound strange at first, shredded pork rinds (fried pork skins) are a great breading for fried, air-fried, or baked keto foods since flour and cornmeal are off the table because of their carbohydrate content (1, 11).

You can buy pork rind crumbs or make your own from store-bought pork rinds.

Pork skin dust is completely carbohydrate-free and high in fat and protein, making it ideal for keto. It’s also a great alternative to breadcrumbs, so you can use it to make meatballs, meatloaf, and many other recipes that are usually high in carbohydrates (12).

Best for: Breading, meatballs

To attempt: Pork King Good pork ham crumbs

Recipes:

Just because you start keto doesn’t mean you have to give up all of your favorite foods that are made with flour. There are tons of substitutes for baking and breading food, and even making homemade pasta.

Almond flour and coconut flour are most commonly used in baking, and high fiber additives such as lupine flour, chia flour, flaxseed flour, psyllium husk powder, and oat fiber can be added to them to improve the texture and taste of baked foods.

You can even use pork skin crumbs as a flour substitute when breading food for extra crispness.

These keto flour substitutes make it absolutely possible to enjoy your favorite breads, desserts, pastas, crackers, and breaded foods on keto without overdoing it with carbohydrates.

Recipes with Whole Wheat Pasta

Oats play well in sweet and savory dishes

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My oldest son claims not to be a breakfast eater, but every now and then I catch him sneaking off a serving plate with a few pancakes while the other members of our family have breakfast on the weekend.

Most recently, he asked for oatmeal, maple syrup and brown sugar with taste. It was a cool morning – cold by Mississippi standards – so the warm and filling mash hit the spot.

At some point, when he’s done, we’ll dive into just how versatile whole grain food really is.

Oats are nutritious and are believed to help lower cholesterol levels.

Oat groats, the most intact and complete form of oats, take a long time to cook. Steel oats, or old-fashioned oats, take longer to cook than instant oats, but have a little more texture when cooked.

While Quaker Oats is now selling lucky charm and coco puff flavored oatmeal, I like to add an egg and maybe some cheese, spinach, and tomato.
When I’m in a hurry, I just add my favorite spice mix – tajin, a mix of lime, pepper, and salt – for a little kick.

Oats can be ground into oatmeal. It’s an inherently gluten-free alternative to wheat flour. It is lighter than regular flour and gives baked goods a soft, fluffy texture.

Below are three recipes that include oats in both savory and sweet recipes. The first – soft granola bar – comes from Natasha Haynes from the Mississippi State Extension Service.

Filled with whole grain products, dried fruits and honey instead of sugar, the delicacies keep me away from the machine or the drive through.

If you’ve never baked with chopped dates before, you’ll be delighted! This naturally sweet fruit has a taste similar to brown sugar and will keep your baked goods moist.

Haynes uses locally grown pecans in the bars, but walnuts or sliced ​​almonds also work.

The last two recipes offer hearty ways to use oats. One dish – hearty oat pilaf – makes oats a star, while the classic meatloaf only contains oats as a binding agent.

Soft granola bars are healthy snacks that can help you avoid impulse eating. Extension of the state of Mississippi

SOFT GRANOLA BARS

ingredients
2 eggs
1 cup of brown sugar
1 cup of vegetable oil
2 cups of regular oatmeal
1½ cups of whole wheat flour
1 teaspoon of baking powder
1 cup of raisins or chopped dates
1½ teaspoons of ground cloves
1½ teaspoons of ground cinnamon
¼ teaspoon salt
1 cup of nuts
¼ cup of honey

Directions
■ Preheat the oven to 350 degrees Fahrenheit. Line a 15½ by 10½ inch jelly roll pan with parchment paper and set aside.
■ Beat eggs in a large bowl. Add brown sugar and vegetable oil and stir until smooth.
■ Stir in the rest of the ingredients except honey.
■ Spread in the prepared pan.
■ Bake for 17–22 minutes or until firm. Cool.
■ Cook the honey in a small saucepan over medium heat, stirring constantly, until it is heated through. Drizzle honey on the granola bars.

Oats help bind the ingredients in this classic meatloaf. Quaker rich

CLASSIC MEAT BOX

ingredients
1-1 / 2 pounds of ground beef (96% lean) or turkey breast (99% lean)
3/4 cup quick or old-fashioned oats, cooked
3/4 cup finely chopped onion
1/2 cup of ketchup
1 egg, lightly beaten
1 tablespoon Worcestershire sauce or soy sauce
2 cloves of garlic, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions
■ Heat the oven to 350 degrees Fahrenheit.
■ Mix all ingredients in a large bowl and mix gently but thoroughly.
■ Form the meatloaf mixture on the rack of a grill pan into 10 x 6-inch loaves. Bake for 50 to 60 minutes or until the meatloaf has reached a medium degree of doneness (160 degrees for beef, 170 degrees for turkey).
■ Let stand for 5 minutes before cutting. Immediately cover leftovers and refrigerate and use within 2 days or pack airtight and freeze for up to 3 months.

HEARTY OAT PILAF

ingredients
1 tablespoon of olive oil
1 small onion, chopped
1 clove of garlic, finely chopped
2 cups reduced sodium chicken broth
2 cups of water
1 cup of steel-cut rolled oats
4 carrots
1 cup of frozen sweet peas
¼ cup chopped fresh parsley
1 tablespoon of grated lemon peel
Sprinkle of ground red pepper (cayenne pepper)
salt and pepper

Directions
■ Heat the oil in a 3 liter saucepan over medium heat. Add onion and garlic. Cook about 5 minutes or until tender.
■ add the stock and water; bring to a boil. Gradually stir in the oatmeal. Use the coarse side of the grater to rub the carrots into the oat mixture. Reduce heat; Simmer for 20 minutes or until the oatmeal is soft and creamy.
■ Stir in the peas. Cook for 3 to 4 minutes, stirring occasionally, until the peas are thoroughly heated.
■ Remove the pilaf from the heat. Stir in parsley, lemon zest and ground red pepper. Season to taste with salt and pepper.

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Recipes with Whole Wheat Pasta

10 On-the-Go Breakfast Ideas – The New York Times

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Could your breakfast relationship use some TLC? Maybe your morning meals are forgotten at best, or skip them altogether in favor of a big cup of coffee when you’re rushing to clock in, take the dog to daycare, take the kids to school, or sign up for the Zoom meeting. The following recipes were developed with a breakneck everyday life in mind: Put them together quickly in the morning or simply prepare the evening before, then snap, get started and – most importantly – enjoy.

When it comes to breakfast, it doesn’t get much easier than these Genevieve Ko oatmeal. As the name suggests, the work is done out of sight and overnight in your refrigerator, where milk tenderizes the oatmeal while dried fruit gently sweeten the mixture. In the morning you can serve them with maple syrup, nuts, or a combination of both, as you wish.

The tortilla-to-filling ratio of these Yewande Komolafe breakfast burritos is paramount. An open rolling technique is used to ensure you get some egg and green onion and cumin-scented beans with each cheesy bite. This filling breakfast can be easily prepared before work or school, but also in advance: roll the burritos tightly in aluminum foil, freeze and reheat in the toaster if necessary.

Recipe: Breakfast burritos

Ginger obsessed, assemble: Grated fresh ginger, ground ginger and chopped crystallized ginger pop up in these spice muffins from Lidey Heuck. They are very easy to prepare in just over 30 minutes and, thanks to a little molasses, they stay juicy for days after baking.

Recipe: Triple ginger muffins

For those who love the power breakfast aspect of an omelet but are always on the go, look no further than this incredibly practical sandwich from Genevieve Ko. Wedged between slices of smooth buttermilk bread is a thin and neat egg and ham pancake that won’t ooze out of the sides or make a mess. It takes about five minutes to cook and even less time to devour.

Melissa Clark adapted these portable, healthy, and satisfying bars from chefs Michelle Palazzo and Peter Edris of Frenchette Bakery, which bake the batter into individual saucer-sized biscuits. In this simplified version, the batter is baked in a 9-inch pan and then cut into 18 chew bars that are filled with coconut, dried cherries, and a mixture of seeds that happen to be gluten-free.

Recipe: Breakfast bar with oats and coconut

A perfect plate of bacon and eggs can seem like a luxury at the weekend, but thanks to this ingenious technology from Genevieve Ko, it can easily fit into a weekly schedule. Skip the fat splatter and the many pans with this sheet pan version that guarantees breakfast for a crowd by boiling eggs right next to crispy bacon. They can also be enjoyed as ready-made sandwiches. Just toast English muffins on another rack in the oven while the eggs and bacon cook, then assemble them together.

Recipe: Crispy baked bacon and eggs

What better way to start autumn than with these nutty, cozy muffins from Genevieve Ko? Filled with whole wheat flour, bananas and whole milk yoghurt, you are guaranteed to be full. Since the muffins are light and tender, you should definitely top them with your favorite crunchy pieces such as chopped pistachios, pepitas, desiccated coconut or cocoa nibs.

Recipe: Whole grain banana yogurt muffins

This salty and sweet egg sandwich is a popular Korean street food and a favorite breakfast or lunch for kids. And Darun Kwak’s recipe is a great way to eat some vegetables early in the day: spring onions, julienne carrots and thinly sliced ​​kale are mixed with egg and cooked, then optionally topped with ham and cheese and sandwiched between lightly sweetened fried milk .

Recipe: Gilgeori Toast (Korean street toast with cabbage and eggs)

After all, that emotional support that spinach wilts in your crisper has a use: this green frittata from Martha Rose Shulman. While the recipe calls for half a cup of finely chopped greens of your choice, you may prefer to double this to ensure a balanced breakfast. Cut the frittata into easy-to-wrap wedges that taste just as good warm as at room temperature, or even chilled.

Recipe: Greens and Garlic Frittata To Go

In Bircher muesli, the older Swiss cousin of overnight oats, the oats are traditionally soaked in fruit juice or milk alongside nuts and grated apples. In this version of Yossy Arefi, the oats are moistened with creamy yogurt and enriched with a few tablespoons of tahini. This is a great recipe to make on a Sunday evening as the batch makes four servings and can be kept covered in the refrigerator for up to four days to soften.

Recipe: Bircher muesli

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Recipes with Whole Wheat Pasta

The 5 Top Whole30 Meal Delivery Services of 2021 for Every Budget

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Strict whole-food diets like Whole30 aren’t a picnic, especially when every run to Trader Joe’s requires a fresh mask and tons of hand sanitizer.

Well, friends, it’s 2021. If subscription boxes and online shopping supplies bring you * life * this year, why not combine your love of the post with your goals for healthy eating?

Get nutritious noms delivered right to your door with a Whole30-approved food delivery service. No preparation or reading of labels required.

We’ve rounded up the top five food delivery services that will make your Whole30 journey a lot easier.

Even if you haven’t done the Whole30 diet before, you’ve probably heard of it.

It’s a 30-day (shock) plan that will reset your eating habits by eliminating multiple food categories: dairy products, grains, sugars, legumes, and alcohol. Cutting out these things is meant to reduce food cravings, create healthy eating habits, and help you identify potential food intolerances.

That’s all good, but Whole30 may require more planning than you’re used to. If you don’t want to give up your Sunday preparing meals, a meal delivery service is a convenient way to keep track of things.

PSA: Restricting diet this severely also can’t be helpful – or downright dangerous – when you’re struggling with eating disorders.

If you’re looking to break away from alcohol, sugar, and their high-carb friends, a Whole30 meal delivery service can save a lot of time in the kitchen and reading labels. Here is our list of the best of the best:

  1. The good kitchen
  2. Paleo for on the go
  3. Trifecta diet
  4. Snap kitchen
  5. Pete’s Paleo

Scroll down to decide if any of these plans are right for you.

1. The good kitchen

For whom it is good:

  • People with food allergies
  • picky eaters
  • Breakfast, lunch and dinner

30 meal price: $ 329.70

Cost per serving: Subscription meals cost between $ 11 and $ 14. A la carte options range from $ 12 to $ 16.

The Deets

Sensitive bellies, rejoice! The Good Kitchen meals are prepared in a gluten-free, peanut-free and soy-free facility. There is also a place in the intro form for food allergies (tree nuts, dairy products, shellfish, etc.) and food aversions (are you sick of mushrooms or pork?).

Ordering Whole30-compliant meals is as easy as clicking the “Whole30” filter. Then you can browse all of your meal options for the month.

Bonus: You don’t pay any additional shipping or handling fees. The price includes the US continental shipping cost for these frozen microwaveable trays.

What we like best about The Good Kitchen is the emphasis on sustainability. The meal packaging is recyclable and the meat is raised in pasture (or in the case of seafood, according to the Seafood Watch). The company also uses seasonal products as much as possible. #to win

2. Paleo for on the go

For whom it is good:

  • Gourmet
  • who want to know exactly where their food comes from
  • Paleo lovers
  • Breakfast, lunch and dinner

30 meal price: $ 590

Cost per serving: A la carte meals range from $ 17 to $ 29, with discounted prices for packages or subscriptions. However, there is a minimum of $ 99 on all orders.

The Deets

Have you ever dreamed of hiring an award-winning private chef? Meals at Paleo On The Go are all prepared by a chef in the company’s large grain, gluten, dairy and nut free kitchen.

And Paleo On The Go takes the hearty, homemade taste to the next level with strict sourcing of ingredients. You can look up the farms and ranches that produce your ingredients right on the company’s website.

There is no doubt that Paleo On The Go is a high quality establishment that delivers delicious, nutritious meals, but that quality comes at a pretty high price. With a minimum order of $ 99 and a monthly plan that will get you back over $ 500, this won’t work for all budgets.

3. Trifecta diet

For whom it is good:

  • athlete
  • People who want to control their weight
  • lunch and dinner

30 meal price: The price for 28 meals starts at $ 432.

Cost per serving: Meal sets cost between US $ 10 and US $ 14, but you can also create your meal with entrees and side dishes from the la carte menu.

The Deets

Visit Trifecta Nutrition’s website and you will see that it is aimed at fitness fans and those who need help changing their diet to manage their weight.

The meals are offered in six categories:

  • Clean (minimally processed foods)
  • Paleo (Legume- and grain-free meals with an emphasis on lean protein)
  • Keto (Cut carbohydrates, increase fat and protein)
  • Vegan (no animals)
  • vegetarian (mostly vegetable)
  • Classic (pre-portioned macros)

That’s a lot of customization options, but do you know what’s missing? Whole30.

Trifecta Nutrition does offer some Whole30 compliant meals, but you may find it easier to create your own using the a la carte menu. You will save time in the kitchen but may spend a few extra minutes clicking around the website.

So why try Trifecta Nutrition? If you’re interested in continuing your meal plan subscription after Whole30, you can find plenty of options with this company. Trifecta also delivers its meals fresh, not frozen. 👏

4th Snap kitchen

For whom it is good:

  • People who want meals selected by nutritionists
  • anyone who wants to try food packages on a budget
  • lunch and dinner

30 meal price: from around $ 300

Cost per serving: $ 10 to $ 12 depending on your subscription frequency.

The Deets

Snap Kitchen works a little differently than our other top delivery service picks. Depending on where you live, meals will either be delivered to your door or you can pick them up at a local retail store. Find the Opportunities in your area here.

While the whole pickup rigamarole could be a huge downside, Snap Kitchen’s fair pricing is undeniable. Your meals are freshly prepared – never frozen – with ingredients that come mainly from sustainable sources. Most of the ingredients are also organic.

At Snap Kitchen, you choose either 6 or 12 meals a week. The meals you receive can be customized to suit your allergies, preferences and specific diets, including Whole30. Since the names are chosen by dietitians, they will also give you the full nutritional information and ingredients of each dish.

5. Pete’s Paleo

For whom it is good:

  • Farm-to-table fans
  • Meat eater and broth
  • lunch and dinner

30 meal price: from around $ 450

Cost per serving: $ 15-16 per subscription meal or $ 16-19 per la carte menu.

The Deets

Paleo eaters love Pete’s Paleo for its simple, seasonal menus. The options change every week based on what’s fresh and available. This makes it great for the farm-to-table crowd, but it also means you * may * get some meals that don’t tick all of the Whole30 boxes.

Here’s what to expect from all Pete’s Paleo meals:

It’s pretty easy to do with the company’s “Eat What You Love” plan, which allows you to choose any five meals from the menu, but this customization costs a little more.

Regular weekly schedules include between 5 and 20 servings of lunch and dinner. We’d say it’s 10/10 for healthy food options, 7/10 for ease of use during Whole30.

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