CCS recommendations for adults include
- 6 ounces of whole grains or whole grain flours
- 5 1/2 ounces of lean protein, including eggs.
- 3 cups of low or non fat dairy
Along with fruit and veggies goals. They give visual portion size things like four dice or a deck of playing cards, that has never worked for me.
But, I am thinking. One whole, large egg is about 2 ounces. And according to Ruhlman’s book, Ratio, 2:3 is the ratio of egg to flour, with one egg per full serving. Which means, one serving of pasta salad made with one large egg and three ounces of flour that is whole grain, would have half of my daily whole grains and leave a nice 3.5 ounce serving of protein, like a chicken thigh or chicken tenderloins to have later.
Now, eating healthier means less fats, but that can be solved with a substitution or two. A vinaigrette dressing or substitute plain yogurt for the mayonnaise dressing.
Homemade Pasta Ingredients
- 1 large egg
- 3 ounces whole wheat, or other whole grain flour such as buckwheat
Slowly incorporate egg into flour. Many pasta chefs will say do this by hand, I plan to use a stand mixer on low.
Once incorporated, knead, until it is velvety smooth.
Let it rest at least ten minutes, and up to an hour.
Roll out, and slice. Or run through a pasta extruder.
Boil in salted water until al dente.
Homemade Vinaigrette Recipe
- 3 parts oil
- 1 part vinegar
Or
- 9 parts oil
- 3 parts vinegar
- 1 part mustard
Mix well.
Optional: add a flavorful liquid, herbs, spices, citrus zest or peel. Up to 2:1 flavor to vinegar.
I like to use fresh herbs when they are available. Converting from fresh to dried, use three times as much fresh as you would use dried. If you would use 1 teaspoon of dry herb, use 1 tablespoon = 3 teaspoons of fresh.
My thought process for a Japanese inspired Soba noodle salad would be along the lines of:
Either soba noodles, or homemade buckwheat/egg noodles. Then for dressing, I strongly dislike toasted sesame oil, so I would use either sunflower or regular untoasted sesame oil. Rice wine vinegar, maybe either mirin or soy sauce. I find the actual vinaigrette recipe a bit oily, so I think I’ll try reducing to 2:1 oil to vinegar and start with one part soy or mirin, not both, to vinegar. If I had some on hand, I might try a batch with Oriental mustard, that helps the emulsion of the vinaigrette. Or mustard with horseradish is available in my area and has a similar kick, perhaps the wasabi pastes sold near me would have a similar function? In any case, taste. If I like, use it as the dressing and probably adapt for marinades.
I like pickles in pasta salads, I found a recipe for instant soy pickles, I could make a batch, use those in the pasta salad.
What veggies will I eat in that pasta salad? I feel that they should be stir fried. Maybe eggplant or Japanese eggplant? I know onion, bell peppers, and carrots. Maybe add frozen green peas? Or frozen edamame? I don’t hate the taste, and I think I would be willing to try at least one batch that way. Regardless, I should try to start with one cup of mixed raw veggies per serving of pasta salad, for that half a day serving.
If traditional soba noodles don’t have egg, that means another 2 ounces of lean protein elsewhere during the day.
Now, for the meal with hubby and the kid, I might do something as simple as saute chicken thighs in a pan and serve on buns as chicken sandwiches, whole grain, if we have them, or as complicated as stir fry or pizza. Yes, with a stand mixer, homemade pizza crust is easy. Without, it would be a bit of an upper arm workout.
Homemade Pizza Crust
- 5 parts flour
- 3 parts water
- 1/2 teaspoon yeast per 5 ounces flour
- 1/2 teaspoon sugar or brown sugar per 5 ounces of flour
- 1/2 teaspoon olive oil per 5 ounces of flour
Proof the yeast. This just means add warm water, I generally use hot tap water, to yeast. Set a 5 minute timer. If you get bubbles, you are good. If not, you get flat bread, as the yeast is no longer active to help the pizza dough rise.
Mix every thing together thoroughly. Like that pasta, we want it really soft and smooth.
Let it rise, set that timer for between 10 minutes and an hour.
Punch it down, shape it, give it 5-10 minutes.
If you want frozen pizzas, bake it for 3-5 minutes. You want it to puff, but don’t want it brown. Take it out. Either top it or leave it as crust. If the crust is flat enough, this step, called parbaking, is unnecessary. Hmm… frozen calzones, perhaps?
Wrap in plastic wrap, then in aluminum foil, try to use a sharpie on a strip of freezer take to indicate what it is and a three month use by date and pop it in the freezer on a cookie sheet to freeze flat.
Bake from frozen.
Try to remember to preheat the oven, I usually forget, while topping the pizza crusts. Individual pizzas are one time I don’t mind making meals “to order” by adding or leaving off toppings. Bake at 450 or 500°F oven until edges are brown. I generally start checking at 15 minutes, then check at 5 or 2 minute intervals, depending on cheese and crust doneness.
Mexican Pizza
- 7.5 ounces flour, all purpose or whole wheat
- 2.5 ounces cornmeal
- 6 ounces water
- 1 teaspoon yeast
- 1 teaspoon sugar
- 1 teaspoon olive oil
Make as above, use salsa for sauce, and Mexican blend shredded cheese, I think I have some premade beef fajita meat..
Pick a basic recipe idea.
Pick a flavor profile you like.
Pick ingredients you like and avoid ingredients you can’t eat for any reason.
Use any combination of homemade and convenience foods you want.
Use any labor saving devices you want.
Use a few simple cooking techniques.
Enjoy.
A Timid Goddess in the Kitchen 