Preparation

• Carbohydrates are the base ingredient of our pasta salad.

  Which pasta for pasta salad?
  I usually use whole wheat pasta [for more fiber content], when I decide to use regular pasta, I choose one that holds up well in cooking: al dente pasta has a lower glycemic index than well-cooked pasta.
  • short pasta shapes: from farfalle to fusilli to penne, but also caserecce, shells and snails, ditali and gnocchetti.
  Spaghetti, only if you love twirling them cold.

  How to cool the pasta
  Cook the pasta, rinse it thoroughly under running water to cool it, and let it drain well.
  Moreover, this operation removes the starch layer on the surface, and cooling the residual starch makes it less available.

  As an alternative to pasta, you can prepare your one-dish meal using a carbohydrate source of your choice among:
  • Basmati rice or brown rice [rice and glycemic index, which to choose?];
  • grains such as hulled or pearled barley and spelt whose glycemic index is significantly higher [cereals and cereal products, how to choose in case of hyperglycemia];
  • whole couscous.

• One source, rarely two!
  Just a few ideas: a protein source of your choice from…

  DELI MEATS
  • Bresaola, loin, roasted ham or cooked ham or raw ham, speck, turkey breast.
  ^{* Cold cuts should be consumed in moderation, preferring those with low-fat content.}
  CHEESES
  • Cottage cheese, ricotta;
  • mozzarella, provola, scamorza in cubes or dice;
  • Grana Padano or Parmigiano Reggiano in flakes.
  ^{* Cheeses should be consumed no more than twice a week, in small amounts, and preferring fresh cheeses like lean ricotta.}
  MEAT
  • Grilled chicken breast or turkey breast.
  FISH
  • Mackerel or natural tuna;
  • smoked salmon or swordfish or tuna;
  • in steaks or fillets, filleted and scaled, grilled or baked;
  • shrimp [from large to small];
  • mussels and/or clams;
  • octopus, squid, calamari, cuttlefish.
  ^{* Preserved fish [smoked fish, canned mackerel and tuna] should be consumed occasionally.}
  EGGS
  • Hard-boiled or scrambled.
  LEGUMES
  • Chickpeas, beans, fava beans, lentils, peas, mixed [how to combine legumes in the diet].

  Two protein sources
  … an exception that I manage by halving the respective amounts, for example “bresaola and Grana”:
  – half the amount of bresaola;
  – half the amount of Grana;
  per serving.
  Another solution is to reduce the amount of bresaola and add just a few flakes of Grana.

• Use sources of good fats:
  • Extra virgin olive oil raw;
  • A handful of nuts [almonds, hazelnuts, walnuts, pine nuts, pistachios];
  • A handful of mixed seeds for salads or mixed seeds for bread [sunflower, sesame, flax, poppy] and/or chia seeds and pumpkin seeds;
  • Olives.

• Are a source of fibers:
  • Whole carbohydrates;
  • Vegetables and greens.

  You can indulge according to what the pantry offers and according to taste, raw and cooked vegetables [steamed, boiled, grilled, or baked] are fine:
  • Cucumbers, peppers, eggplants, tomatoes, zucchinis;
  • lamb’s lettuce, arugula or corn salad, spinach leaves;
  • Asparagus;
  • Artichokes;
  • Green beans;
  • Mushrooms;
  • Celery;
  • etc.

• … aromas and spices:
  • Add turmeric or saffron to the pasta cooking water;
  • Basil, parsley, marjoram, oregano, rosemary, sage;
  • Prepared garlic and chili oil.

  Some ingredients I use to flavor my pasta, rice, or couscous salads:
  • Anchovies in oil [a couple of fillets];
  • Capers in salt;
  • Light basil pesto without cheese [1-2 tablespoons];
  • Dried or ‘nciappati tomatoes chopped;
  • Lemon juice.

• <sup>* Products in oil should be drained carefully and dried on paper towels;
  * Products in vinegar usually also contain sugar, so check the label before purchasing them;
  * Corn: if you can’t do without it, consume a few kernels, and if you buy canned, check that the package does not contain sugar.
  Remember that corn is not a vegetable but a starch source, don’t forget to account for it in the total carbohydrate count of your meal.</sup>
  

• How to store it
  You can store pasta salad in an airtight container or sealed with plastic wrap in the fridge, taking care to extract it an hour before consuming it so it becomes soft and light again.
  How long it keeps
  Pasta salad tends to absorb water from other ingredients, changing texture.
  To enjoy it in all its freshness, I recommend:
  – Preparing it 1-2 hours before serving;
  – Consuming it the same day or by the next day.

• On the blog, you can find a collection of recipes:
  • light cold pasta salads;

  

• and other proposals by typing the following keywords:
  • pasta salad;
  • cold pasta;
  • rice salad;
  • couscous.

  Enjoy your meal!