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Recipes with Whole Wheat Pasta

Calories, Recipes, How to Cook, and More

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Rice noodles are a popular ingredient in Asian cuisine.

Made primarily from rice flour and water, some products also contain cornstarch and tapioca to improve the texture and appearance of the pasta.

You can buy this gluten-free pasta fresh, frozen, or dried. Even so, you may be wondering whether they are healthy and how they compare to other types of pasta.

This article provides an overview of the nutrients and health benefits of rice noodles – and also offers cooking instructions and recipe ideas.

The nutrients in rice noodles can vary slightly, but generally speaking, each serving contains moderate amounts of protein and carbohydrates while being low in fat and fiber. It’s quite high in the mineral selenium and provides 14% of the Daily Value (DV).

One cup (176 grams) of cooked rice noodles contains (1):

  • Calories: 190
  • Protein: 3.2 grams
  • Fat: 0.4 grams
  • Carbohydrates: 42.2 grams
  • Fiber: 1.8 grams
  • Sodium: 33.4 mg
  • Thiamine: 3% of the DV
  • Selenium: 14% of the DV
  • Niacin: 1% of the DV
  • Copper: 7% of the DV
  • Iron: 1% of the DV
  • Zinc: 4% of the DV
  • Phosphorus: 3% of the DV
  • Manganese: 9% of the DV

From a nutritional point of view, you need about 57 grams of dried rice noodles to equal 1 cup (176 grams) of cooked noodles (2).

How many calories are in rice noodles?

Just 1 cup (176 grams) of cooked rice noodles provides 190 calories, which is comparable to a similar serving size of white rice (3).

Hence, they’re pretty moderate in terms of calories.

Remarkably, rice noodles have 14–20% fewer calories per serving than refined or whole wheat noodles (4, 5).

If you’re looking for a lower-calorie option, you can try shirataki noodles or vegetable noodles made from zucchini or yellow squash.

summary

Rice noodles provide moderate amounts of calories and carbohydrates. They are low in fiber, but offer several micronutrients such as selenium, manganese, copper, and phosphorus.

Rice noodles can be linked to several health benefits.

Gluten free

Rice is naturally gluten-free, which makes rice flour products safe alternatives to gluten-containing grains for people with celiac disease or non-celiac gluten sensitivity (6, 7).

Gluten is a protein found in wheat, barley, and rye that triggers an immune response in people with these conditions, leading to intestinal damage and symptoms such as cramps, gas, and diarrhea (7, 8).

Rice flour products like rice noodles have a taste and texture very similar to wheat products, so they can be easily swapped out if you are on a gluten-free diet – the recommended eating pattern for those with celiac or non-celiac gluten sensitivity (7, 8, 9 ).

Still, it may be best to look for a gluten-free label on your rice noodles as they could be cross-contaminated with gluten.

Low in sodium

Rice noodles are naturally low in sodium.

Although this mineral is an essential nutrient and electrolyte, excessive consumption can be harmful to your health and increase your risk of high blood pressure, heart disease, and kidney disease (10, 11, 12, 13).

The U.S. dietary guidelines for Americans recommend consuming less than 2,300 mg of sodium – or about 1 teaspoon of salt – per day (14).

While rice noodles themselves are low in sodium, you should carefully monitor popular salty ingredients like soy sauce to reduce your overall sodium intake.

A good source of selenium

Selenium is an essential nutrient with antioxidant properties and plays a key role in thyroid function and the immune system (15, 16, 17, 18).

The amount of selenium in foods depends on the region of origin and the amount of this mineral in the soil in which the plants were grown (18).

Still, 1 cup (176 grams) of cooked rice noodles provides about 14% of the DV for this nutrient (1).

Can with vitamin A. be enriched

Vitamin A supports the health of the immune system, eyesight and eyes, as well as DNA and cell turnover (19).

However, many people in regions where rice is the staple diet are deficient in this vitamin (20).

One study showed that fortifying rice flour with vitamin A resulted in a serving of rice noodles at nearly 25% of the DV for vitamin A (20).

summary

Rice noodles are low in sodium, gluten-free, and a good source of selenium. They are an especially good source of carbohydrates for those on a gluten-free diet.

Rice noodles are perfectly healthy and make a great addition to your diet.

Even so, they have less fiber than other noodles, such as whole wheat noodles or spaghetti squash noodles.

Studies suggest that consuming more fiber supports beneficial gut bacteria, good digestion, and blood sugar management (21, 22, 23).

For example, irritable bowel syndrome (IBS) – a common bowel disease characterized by abdominal cramps and gas – is associated with inadequate fiber intake (24).

It is therefore important to combine rice noodles with high-fiber foods such as pak choi or carrots.

summary

Rice noodles are comparatively low in fiber, which is important for intestinal health, digestion and blood sugar management.

Rice noodles are generally lower in protein, fiber, sodium, selenium, and niacin than wheat-based noodles. They have a similar amount of carbohydrates.

Rice noodles in particular have fewer calories and significantly less fat than wheat noodles.

Compared to spaghetti squash noodles, rice noodles offer similar amounts of fiber and fat – but a lot more calories and carbohydrates.

Here is a comprehensive nutritional breakdown per 1 cup (155–176 grams) of cooked pasta (1, 4, 5, 25):

summary

Rice noodles are lower in fat and slightly lower in calories than wheat-based noodles, but they contain significantly less selenium and niacin. They have far more calories than spaghetti squash pasta.

Unlike traditional noodles and noodles, rice noodles are often soaked in plain water before adding to stir-fries, soups, and other dishes.

Cooking may make them too soft and mushy to enjoy.

Soak times vary by type. For example, vermicelli – the thinnest rice noodle – should soak for 3–5 minutes, while pad thai noodles that are wider may need to soak for 30–45 minutes.

After you’ve drained the noodles, they’re ready to eat. You don’t have to continue cooking them, although some recipes call for quick frying in a pan.

Consult the package for specific soaking instructions.

Recipe ideas

Here are some dishes made with rice noodles:

  • Sawine. This vermicelli and milk dessert is a traditional Muslim dish made in Trinidad and Tobago at the end of Ramadan. The rice noodles in this dish are not soaked, but rather fried and boiled in water and milk.
  • Beef phở. This Vietnamese soup is made with flat rice noodles, broth and thinly sliced ​​beef.
  • Vegetarian Pad Thai. To add a vegetarian twist to this popular Thai street food, use soy sauce instead of fish sauce, tofu instead of meat, and peanuts for an extra crunch.

summary

Rice noodles are not cooked like traditional noodles, but soaked and drained. Depending on the dish, you can also cook the pasta. Popular rice noodle dishes include phở, sawine, and pad thai.

Rice noodles are low-sodium, gluten-free noodles that are easy to prepare and popular in numerous dishes around the world, including a variety of stir-fries and soups.

In particular, they are suitable for people with celiac disease or non-celiac gluten sensitivity.

Rice noodles are low in fat and low in calories, which makes them a healthy alternative. Try pairing them with high fiber vegetables and tasty sauces – although you may want to limit your use of high sodium additives like soy sauce.

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Recipes with Whole Wheat Pasta

Guiding the way to thrive

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Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains

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By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel

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I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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