Cooking Class
The articles on this page are supplements to:
The Cranky Yankee How-To-Cook Book
Cooking Perfect Pasta
Contrary to a lot of unsubstantiated information, pasta does not cause you to gain weight (unless you eat too much of it), it does not raise cholesterol (unless you top it with fatty sauces), and it does not raise blood sugar (when eaten as part of a meal, it is actually a low glycemic index food). When purchased in the dry form, it will keep almost forever and thus can be part of a pantry that provides for quick access to nutritious meals. Enriched pasta is a good source of B vitamins, folate and selenium, and if you throw tomatoes and olive oil into the mix, you have lycopene and the heart benefits of olive oil in one simple dish.
Some people find cooking pasta to be a difficult task. It really isn't hard, but you do have to pay attention. The key to good pasta (both from a taste and health point of view) is not to overcook it. While pasta cooked to the "al dente" (tender, but still firm to the bite) phase is low on the glycemic index, the more it is cooked, the more it breaks down and moves higher on the list.
Cooking perfect pasta requires lots of water so that pasta will cook evenly, (about 4 quarts of water per pound of pasta), and a large sized pot. Then you will not have to add oil to keep the pasta from sticking. Adding salt to the cooking water is an old trick, but if you are sodium-sensitive or worried about your blood pressure, you can leave out the salt.
Heat the water to boiling in a covered pot. Once the water reaches a full rolling boil, uncover the pot and toss in the pasta, stirring occasionally to keep it from sticking to itself. A wooden fork or a special pasta fork comes in handy for this. The cooking time depends on the type of pasta you're using, its thickness and its shape. From the moment you put the pasta into the boiling water, check the cooking time shown on the package and add two minutes. Most pasta makers don't tell you this, but their cooking time is measured from the restarting of the boil. The package directions are usually accurate if you're using the entire package at once, but you may find that they overestimate the cooking time for smaller amounts. Once you find a brand you like and you figure out the best cooking time, it makes sense to stick with it.
Start checking the pasta about halfway through the recommended cooking time. Take a piece out of the pot and run it under some cool water. Bite into it. If it's still hard and white in the middle, keep on cooking. If it's almost cooked through, try another sample in about 45 seconds. When it is done just right it will be translucent in the center and firm but not hard.
Once it is finished cooking, strain it into a colander, being very careful not to get burned by the steam and hot water splash. If you have a pasta pot with drain holes in the lid, make sure the cover is properly locked down before draining. It's important to strain it a few minutes before the end of the cooking time indicated. Once you have strained the pasta, do not let it sit because it will stick together in a clump. Mix it immediately with some sauce or olive oil. If the sauce you are using is fairly dry, add a bit of the cooking water back to the pasta.
Special Note for Diabetics
Whole wheat pasta is better than regular durum wheat pasta. Follow the cooking instructions above for best results. The key is to watch the timing, and check it frequently during the last few minutes so it doesn't overcook. Do not super-size your portions; add low-fat sauces and spices that make what you can eat as flavorful as possible.
Rice is nice?
Basmati rice is more slowly absorbed than regular long-grain rice. Basmati and wild rices are a flavorful alternative for regular long grain rice and can add variety to your menu choices.