Hale Carbohydrates!

Carbohydrates sadly get such a bad wrap. Nothing makes me more sad than hearing someone advocating a “low or no carb diet”. My style of cooking is based on principles of a Mediterranean lifestyle incorporating complex carbohydrates as a core component. I promote the merits of what nutritionists or a dietitian would call a “healthy serve” of carbohydrates. When thinking about a pasta dish, a healthy portion would be 1 cup of pasta, which counts as two “serves” out of the recommended five to six serves per day for a healthy adult.

That might not sound like a lot or enough to fill you up, and this is where most people would add more. What I would encourage here instead, is mindful eating. Consider pasta as simply a texture and a vehicle for carrying a variety of added flavor, not as the main ingredient. Pimp out your pasta with 1 cup or more of your favorite vegetables and a small portion of protein (such a 2-3 oz. portion of seafood, tofu or meat). Finally, I finish most dishes with a teaspoon of “healthy” fats such as flavored extra virgin olive oil or flavor packed herby, nut pesto. Together I believe this is the winning combo!

My love of cooking exploded when I first learned to make pasta. Making pasta might sound overly complex but is incredibly simple with a tiny bit of practice. The most basic pasta and my go-to recipe requires two ingredients: 1 large egg and 100 grams of flour. I love combining and kneading on a clean work surface but you can place the two ingredients in a stand mixer with a dough hook attachment and knead on a low speed for 5 minutes until combined. An essential step is wrapping your dough in cling film and letting rest on the counter for 30 minutes allowing the gluten protein to relax for a better elasticity. The benefits of fresh pasta are endless including taste, texture and 1-2 minute cooking time. The possibilities for pasta and fillings are also endless but today is about my favorite preparation.

Delicious Seafood Linguine

An absolute favourite without doubt. Loaded with sweet cherry tomatoes, chilli, garlic and fresh parsley. Finish with a generous lacing of lemon infused extra virgin olive oil for a bright and healthy kick.

Ingredients (Makes 4 serves)

1 tsp    extra virgin olive oil,

½         small red (or brown) onion, finely diced

2 clove garlic, finely sliced

16-20   king prawns, medium sized, peeled, tails left on

4 cup   cherry or baby roma tomatoes, halved

¼ cup basil pesto (optional)

¼ cup  dry white wine

¼ cup fresh continental or flat leaf parsley, finely chopped

2 tbsp  extra virgin olive oil

½ tsp   sea salt, to taste

¼ tsp   fresh ground black pepper

1          red chilli, seeded and thin diagonally sliced

1          lemon, wedges to serve

About the Author

Tim is an Australian food and wine writer and accredited nutritionist. When cooking, Tim loves using healthy, local ingredients accented with bold multicultural flavors. Discover Tim’s endless recipes and multicultural food ideas on Instagram @tc_neumann or through Beverage Trade Network articles.