Unlike Americans, many of whom grew up on squishy canned spaghetti, Italians insist that their pasta be cooked al dente, or “to the tooth,” a consistency at which it still retains some substance. It may be slightly firm in the center. Pasta like this is chewier (perhaps a little chewier than most Americans.) But that’s a good thing. Not only this, it gives you something to sink your teeth into so that you can enjoy the exquisite pleasure and feeling of eating something. But it’s also better for your health — and better for your weight, too.
Italians love to eat pasta, not pubblum!
They believe that eating pasta al dente is healthier for the digestive system than squishy, overcooked pulp that sits heavy in the stomach and makes you feel sluggish. When pasta is more cooked, it means that it has absorbed its maximum amount of liquid. Pasta cooked al dente, on the other hand, can still absorb more during the digestive process and is therefore more easily digested.
Al dente pasta also has a lower glycemic index than overcooked pasta, so it has less of an impact on your blood sugar levels. High-quality pasta made from hard durum wheat semolina (the kind Italians prefer) and whole grain pasta have staying power. Their low glycemic index means they supply you with a slow, steady fuel supply while allowing your blood sugar levels to remain stable, which helps keep you from feeling hungry between meals.
When I made pasta (with a little extra virgin olive oil) a regular part of my diet, my urge to snack between meals went away. I didn’t need it. I wasn’t hungry! It has become a cornerstone in helping me maintain my weight without much effort. But how do you get to that magical consistency known as al dente? It’s as easy as one-two-three!
The first thing you have to do is cook your pasta in plenty of water. Most Americans don’t use enough. At least one quart of water for every quarter pound of pasta, or four quarts for one pound (the weight of a typical package of spaghetti.) All I can say is use a large pot with lots of water! This is important because you want the water to boil as soon as possible after you add the pasta, otherwise it takes forever to cook and timing can be a problem.
The abundant water also gives the pasta enough room to move around and cook evenly. The plenty of water also prevents the individual pieces from sticking together. You also need a lot of water because pasta absorbs it and doubles in size as it cooks. Now for the salt. Do not add it until the water boils. They say that if you add it before that, it can pit your cookware before it dissolves. How Much Salt Should You Use? I love what Sophia Loren says in her cookbook. Use a “big pinch”. Too little leaves the pasta bland, but too much will overpower the pasta.
I usually put some in my hand and take a good pinch. You can always adjust it if it’s not perfect. After a while, you’ll just know. You’ll be like an Italian chef who goes by instincts. How do you know when pasta is done? You can follow the directions on the package, but these are just estimates. You really have to taste it to know for sure. It doesn’t sound too bad!
Whatever you do, don’t throw a piece against the wall to see if it sticks. That’s an abuse of pasta! And as fun as it sounds, it’s not the Italian way, because it’s not accurate. If your pasta sticks to the wall, you’re in trouble. It’s gone too far. Here’s what I do. I boil a huge pot of water. I add the pasta and a little salt, then toss it and set the timer according to the directions on the package. But I always check before the timer goes off. The pasta should be a little firmer than you’d like, as it will continue to cook when strained.
For portions, in general, think about what I was told in Tuscany: nothing bigger than your fist. Typically Italians eat two, maybe three ounces of pasta as part of a meal that also includes vegetables and perhaps a small amount of lean protein. And remember, go easy on the sauce. Think of it as a light summer wrap for your pasta instead of a heavy winter overcoat. A light drizzle of a thin sauce or a tablespoon or two of chunky sauce is all you need. And even less for pesto.
One dab will do you!
Source by Jill Hendrickson
