Manger des pâtes quotidiennement sans culpabiliser
Vous êtes nombreux à aimer les pâtes et à vouloir en consommer quotidiennement… Mais voilà les pâtes n’ont pas toujours bonne presse, notamment quand il s’agit d’équilibre nutritionnel. Et pourtant, saviez-vous qu’il est possible de manger des pâtes régulièrement sans culpabiliser ?
La grande variété des pâtes
Il existe aujourd’hui une très grande diversité des types de pâtes sur le marché.
Il y a plusieurs raisons de varier nos types pâtes au quotidien. Pour une question de saveur tout d’abord, pour avoir plus de diversité gustative dans notre assiette. Mais aussi pour une valeur santé. Plus vous allez varier vos types de pâtes, plus les valeurs nutritionnelles que vous apporterez au quotidien seront équilibrées.
Vous êtes également nombreux à me solliciter sur des questions d’hyper-sensibilité, et notamment au gluten. Une de mes premières réponses est justement de varier votre alimentation en réduisant les produits contenant du blé.
La bonne nouvelle est qu’il existe aujourd’hui sur le marché, un très large éventail de pâtes : pâtes de blé évidemment, mais aussi pâtes de riz, pâtes de sarrasin, pâtes de légumineuses…
Oui, les pâtes peuvent être consommées dans le cadre d’une alimentation saine et équilibrée. La question est de savoir comment les choisir, quelle quantité consommer, quelle cuisson leur apporter et surtout comment les accompagner.
Les types de pâtes
Les pâtes de blé
Commençons par les plus connues, celles que l’on consomme le plus régulièrement, les pâtes de blé ou de petit épeautre. L’intérêt nutritionnel de ces pâtes là réside surtout dans le choix de les prendre complètes ou semi complètes. Choisir des pâtes complètes ou semi complètes vous permet d’apporter dans votre alimentation des fibres, des protéines mais aussi des minéraux.
Attention, niveau cuisson privilégiez une cuisson al dente. En effet, plus vous augmentez le temps de cuisson, plus l’indice glycémique des pâtes (leur taux de sucre) augmentera.
Les pâtes de riz
Traditionnellement utilisées dans la cuisine asiatique. Les pâtes de riz sont intéressantes car dépourvues de gluten, et très digestes.
Les pâtes de sarrasin
Le sarrasin, aussi appelé blé noir, est contrairement à son nom, dépourvu de gluten. Pour être sûr de ne pas rater la cuisson de vos pâtes de sarrasin, je vous conseille de bien les remuer tout au long de la cuisson, et de bien les rincer après cuisson pour éviter qu’elles ne collent.
Les pâtes de légumineuses
Récentes sur le marché des pâtes, cette variété est très intéressante nutritionnellement parlant car riche en protéines. Vous trouverez par exemple des pâtes de lentille corail, des pâtes de pois cassé ou encore des pâtes de pois chiche.
Dépourvue de gluten, ces pâtes de légumineuses ont aussi un temps de cuisson réduit.
Comme vous pouvez le constater, il existe un large choix de pâtes. Aujourd’hui quand on parle de pâtes, il est très facile e varier les saveurs dans notre assiette.
20 recettes Saines et Végétariennes
Vous le savez, naturopathe spécialisée en nutrition, mon objectif est de vous aider à mieux consommer au quotidien.
Sur le sujet des pâtes, au-delà d’utiliser toutes les variétés, il faut aussi distinguer les accompagnements. En effet, manger ses pâtes avec du beurre et du gruyère et bien différent, nutritionnellement parlant, que de les accompagner des légumes de saison.
Face à cela, j’avais envie de vous proposer un livret avec des recettes rapides, et surtout saines, pour vous permettre de consommer des pâtes régulièrement sans culpabiliser.
Nous vous partageons aujourd’hui un livret de 20 recettes de pâtes SURPRENANTES et 5 crèmes de légumes pour RÉGALER toute la famille. Toutes les recettes sont VÉGÉTARIENNES, et tellement GOÛTEUSES.
Les crèmes de légumes permettent d’apporter de l’onctuosité́ à vos plats de pâtes mais aussi d’augmenter l’apport en légumes et ainsi de mieux équilibrer vos apports nutritionnels. Très digestes elles conviennent même aux intestins les plus fragiles.
J’espère que ces recettes vous plairont ! N’hésitez pas à me faire part de vos retours.
JE VEUX DES IDEES RECETTES POUR RE INVENTER MES PLATS DE PÂTES
A très vite en cuisine.
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