Whole Wheat Pasta Penne – 500g

Whole Wheat Pasta Penne is a nutritious and robust alternative to traditional white pasta, crafted using the entire wheat kernel – including the bran, germ, and endosperm. This comprehensive milling process imparts a distinctive nutty flavor and a firmer, chewier texture that holds sauces exceptionally well. Unlike refined pasta, which strips away vital nutrients, whole wheat penne retains its natural goodness, offering a more wholesome and satisfying meal experience. Its earthy notes complement a wide range of sauces, from hearty tomato-based options to lighter vegetable concoctions. For those seeking to integrate more complex carbohydrates and dietary fiber into their diet without sacrificing the beloved pasta shape, whole wheat penne serves as an excellent, fulfilling, and health-conscious choice.

Health Benefits:

High in Dietary Fiber: Significantly boosts fiber intake, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.

Rich in Nutrients: Contains more essential vitamins (especially B vitamins) and minerals (like iron, magnesium, and zinc) compared to refined pasta.

Heart Health: The fiber and whole grains contribute to lower cholesterol levels and a reduced risk of heart disease.

Sustained Energy: Provides a slower, more sustained release of energy due to its complex carbohydrate nature and higher fiber content, preventing energy spikes.

Supports Weight Management: The increased fiber and protein content can help you feel fuller for longer, potentially reducing overall calorie intake.

How to Prepare:

Bring a large pot of salted water to a rolling boil. Add the Whole Wheat Pasta Penne, stirring occasionally. Whole wheat pasta typically requires a slightly longer cooking time than white pasta; cook according to package directions, usually 10-14 minutes, until al dente. Drain well, reserving a little pasta water if desired for thinning sauces.

Various Recipes:

Whole Wheat Penne with Classic Marinara: A simple yet satisfying dish where the pasta’s robust flavor pairs perfectly with a rich tomato and basil marinara sauce. Add some lean ground turkey or vegetables for extra substance.

Penne with Broccoli & Garlic: Sauté fresh broccoli florets and plenty of minced garlic in olive oil. Toss with cooked whole wheat penne and a sprinkle of red pepper flakes and grated Parmesan cheese for a quick, healthy meal.

Creamy Chicken & Spinach Penne: Combine cooked whole wheat penne with diced grilled chicken, sautéed spinach, and a light, creamy sauce (e.g., made with low-fat milk, a touch of cream cheese, and herbs) for a balanced and comforting dish.

typical nutritional facts for a standard serving of cooked Whole Wheat Pasta (approximately 1 cup or 140 grams):

Calories: 170-200 kcal

Total Fat: 0.7 – 2 grams

Saturated Fat: Less than 0.5 grams

Trans Fat: 0 grams

Carbohydrates: 35-40 grams

Dietary Fiber: 4.5 – 6.5 grams (significantly higher than white pasta)

Sugars: 1-2 grams

Protein: 7-8 grams

Sodium: 4-10 mg (for plain, unsalted varieties)

Cholesterol: 0 mg

Key Vitamins and Minerals:

Whole wheat pasta is a better source of micronutrients, including:

Manganese: Often provides a significant portion of your daily value, crucial for bone health and metabolism.

Magnesium: Important for muscle and nerve function, and blood sugar control.

Phosphorus: Essential for bone health and energy production.

Iron: Necessary for oxygen transport in the blood.

B Vitamins: Contains good amounts of B-vitamins like Thiamin (B1), Riboflavin (B2), Niacin (B3), and Vitamin B6, which are vital for energy metabolism.

Selenium: An antioxidant that supports thyroid function.