Brown Butter with Homemade Fresh Pasta / low carb diet 棕色奶油和手工製作義大利麵 / 減醣養生飲食法

I had been realized my beauty and my health become a great issue. Therefore, I started to train myself in to the low Carb diet. I had been a bread noodle and dessert famaene. This was a very challenge task for me. I had been thinking, do we really need to eat lots of food and get satisfaction in our life’s? Why we just couldn’t control our greedy mouth then hate to see how much we weight that we got after we steps on the scale.

Having a conversation topic about on the diet it’s not only for the overweight people anymore. No matter how people’s body shapes looks like. As long as the man got muscles, that will be enough to catch people’s eyes. As long as women could stay skinny as the famous model, keep the long hair. Then they will be the beautiful girl! There are all kinds of diets, and the popularity too. What I really want it’s a healthy livable diet. It could help me to remain on the reasonable weight, and stay on healthy. I could also enjoy the food at the same time. Why not?

Speaking of my diet it’s more about my healthy living style actually. I’m glad the the food and nutrition that I learned when I was in college as I was in the home economy major. Those really help in my daily life. First of all, we need to get to know what kinds of food are carbohydrate, fat, protein, mineral, and vitamin. Some of root vegetables are highly in carbohydrates, such as the potatoes, sweet potato, pumpkin, corn. This is also included the sweeter fruits. You got to know their characteristics. Second, we choose the low fat high protein food, such as the beans. Seafood is low fat and easier to digest. For examples, the biggest potion in the plates would be the 1/2 size of vegetable on the plate. 1/2 size of protein and carbohydrates on the plate. Of course if we could, have the clear light soup first which will set the bottom of our stomachs. Then following the veggies and fish, meat egg, beans . Let fibers and protein fill up your belly at first, so your stomach will have less room for the carbohydrates.

Humans are omnivorous by nature and we need all different kinds of nutrients to support our body function. Therefore the extremely way to put ourself on the diet will not be a great idea for the lift time long decision. Getting used to the right diet habit is the key. As for when we should eat it doesn’t really matter. Everyone has different jobs and life styles. Heavy workers will need more calories than light works. Some might get up early some might late. As long as you calculates how much calories you would eat in one day and you will be just fine. Food could be involved with the aromatic spices, but the salt, sugar and oil levels should be low and in control. So we could still enjoy the food, and get satisfied. My diet philosophy are eating more healthy food to fill up the stomach. Take the pleasure of moderation on not so healthy food. It’s all about the balance that’s all !

The most important thing is eating as slow as you can be, enjoying every inches of food in your mouth with all that aroma, flavor and texture. Then our brain could receive enough messages to be felt happy and satisfied. Lots of research shows people always eat more than what their body really needs. In the past I would accompany with my husband’s grandpa for dinner. He always mentioned human should fill their bellies 70% full. This was is better for our health and we could get up and stay active. Those words from the elder it really meant something! I had been very sensitive stomach, so I eat very little potion and constantly eating when I need it. Never waited till you are starving, then you will have no control of your appetizers.

Now, I don’t need to worry about my weight unstable as I keep aging. I feel great especially when the moment that I put on my jeans. I find my self confidence back. What else could be happier than this.

Since I decided to be on the low Carbs diet, so when I craving for it than I will have higher standards for the food that I want. Those Homemade Italian pasta with brown nutty buttery flavors, few drops of lemon juice to clean the palate. That baby spinach is peppery and give it extras flavor. Good food doesn’t new to be complicated. We could make a such joyful dish by just using few ingredients. Please do remember take your time for any daily matters, and taste everything to understand it’s own truly flavors with your heart.

Ingredients :

1. 4 cups of all purpose flour.

2. 1/2 cups of bread flour.

3. 1/2 teaspoon of set salt. Sea salt is less salty. If you use something else adjusting the salt levels.

4. 5 large eggs.

5. 1 tablespoon of olive oil.

6. Milk or any kind of cream are all fine!

Brown butter sauce ingredients:

1. 1 stick of unsalted butter.

2. 1 bag of baby spinach.

3. Lemon juice and zest.

4. Grated Parmigiano-Reggian cheese.

Mix all-purpose and bread flour with salt well, dig a hold in the center. Crack the eggs in the middle of flour wall. Stir the eggs and add in the olive oil. Then bland in with flour gradually. When the flour start getting together as a dough. Use milk to gather the rest of flour become a dough. This dough needs to be dry a little. It will be easier to roll and make the shapes as you would desire, after it got rested. Now the dough is rustic, cove it with lid or plastic wrapper. Give the dough a rest about 30 minutes. When the dough is relaxed. It will be easy to knead it becomes shinny smooth. Every time you knead the dough, it will take 20-30 minutes to be rest the gluten. Then we could manage its shape. Place the dough you are not using it in the box or cover with wrapper will keep the moisturize, not cracking at all.

If you want to make the pasta like fettuccine. You could divide the dough by 4. Placing both of your hand on the rolling pin center as you roll it your hands will move it out on two sides of rolling pins. This way you could have balance strength. The best way to roll the dough is from center to the outer edge. When you could almost see though you finger from the dough. Fold the dough back and forth about3 inches. Cut it the width that you personally desire. Don’t forget to keep applying the lightly flour on the surface of dough to prevent the sticking while you are rolling the dough flat. You could make any shapes of pasta you like.

The traditional fresh homemade Italian pasta is less dense, that why I add a little bit bread flour to enrich its texture. Some people will put extra yolk to make the pasta colors looks better. When I want to make these pasta I don’t usually have enough eggs in my fridge. Therefore I try to add in the milk or cream. The resolve it was pretty good. Those ingredients are similar with eggs have the fat and water in it. Just have some patience waiting for dough to be rest. You will realize how much easily to make the pasta.

Brown Butter Sauce:

Put the butter in the pan, heat it up with medium heat. When the butter becomes lightly golden brown color and the nutty flavor shows. Kill the heat right away. Add in the cooked pasta, goes in the baby spinach. Squeeze some fresh lemon juice and add in the lemon zests. Served it with some grated cheeses. Full mouth of happiness flavors that you can’t discernible.

This dough needs to be made in the same day when the weather is hot. You also could place the dough in the fridge to let it rest. You could keep the dough in the refrigerator at least one more day. Otherwise it will start going bad.

*Store these pasta in the freezer. Cook these pasta with extra water content because we added few more flour to avoid the sticky during the process. If you have the thicker pasta, you could add in the cold water when after the first time noodle boiling in the hot water.

這一兩年來意識到自己的容貌和健康狀況有很大的退化, 所以我開始訓練自己養成低醣的飲食習慣. 我從小就是個非常熱愛麵包麵條和甜點的人. 這對我來說是很大的一項考驗. 但是自己冷靜想想, 我們人真的需要吃那麼多食物, 撐死自己才能活得開心嗎? 為什麼老是控制不住自己那張貪婪的嘴, 然後又後悔見到自己站在磅稱上的體重!

如今減重不再只是肥胖人的話題. 不管自己的身高體型如何, 好像男人只要練了一身的肌肉就足以令人垂涎三尺. 女人只要瘦的像名模, 再留一頭長髮就可以是美女了! 各式各樣減重方式無其不有的流行著! 然而我比較想要的是養成一個更健康的生活飲食習慣. 它能夠維持合理的體重, 又保有健康的身體. 同時還能令人自在的享受美食. 為什麼不可以呢？

提起我的減重飲食其實是養生的方法. 所幸在專科時代裡家政科學的是食品衞生與營養, 到是在日常生活上受用不少. 首先你得先認識什麼食物是醣類, 脂肪, 蛋白質, 礦物質和維生素. 有些根莖澱粉類的蔬菜是含糖量很高的, 像是馬鈴薯, 蕃薯, 南瓜, 玉米. 包括所有很甜的水果也是高醣的. 所以你得認清它們的真實成份才行. 其次是選用低脂的高蛋白的食物, 像是各式豆類或是比肉容易消化的海鲜也都是很好的選擇. 舉例來說吧! 一餐中, 盤中最大的量可以食用1/2盤的青菜, 1/4的優質蛋白質和1/4的醣類. 當然我們可以的話先喝杯淡淡的湯墊墊肚子, 然後進食蔬菜, 其次是魚肉蛋奶豆類. 讓纖維和蛋白質先填飽肚子. 這一來肚子可以裝下食物的空間就少了很多, 醣類的需求量自然會降低.

人本來就是雜食動物需要各種不同維生素的來源支持身體的運作. 所以偏激的減重飲食方式不是長久之計, 養成良好正確的飲食習慣才是可行的. 至於什麼時候吃, 其實都可以的. 每個人都有不同的工作和作息. 重工作者則需要高一點的卡洛里. 輕工作者則少些. 有些人早起, 有些人晚睡. 但要計算你一天總共吃了些什麼, 差不多少的熱量, 就可以了. 食物料理可以具有辛香料的風味, 但能控制好少鹽少糖少油才是重點. 這樣我們才能享受美食, 得到滿足. 我的飲食哲學是, 健康的食品多吃一點填飽肚子, 不健康很美味的料理淺嚐即止. 只要在這兩者之間取得平衡就是!

最最重要的就是得慢慢咀嚼, 細細品味, 讓你的唇舌有足夠的時間感受食物的香氣味道和口感. 這樣我們的大腦才能收到足夠的訊息感到享受與滿足. 根據許多的研究報導指出, 囫圇吞棗總是讓我們令我們食用過量. 以前我會陪老公的阿公吃飯, 他常說, 人要吃七分飽就可以了. 這樣才能養身, 才能動起來, 起身做事! 老人家的話是很有道理的! 我胃敏感所以胃口小, 餓了就吃一點. 千萬不要餓到不行了再吃. 那麼飢餓時的身體是很掌握自己的那張嘴的!

現在的我不再因為年齡的增加和體重的不穩定而擔心. 而且當我穿上合身牛仔褲的那一剎那, 心情特別好, 重新找回屬於我這個年紀的自信. 還有什麼比這個更開心的呢!

既然選擇降了醣類, 所以想吃澱粉的時候就要對食物有更高的選擇要求囉! 我些自己手做的義大利麵有著奶油燒過的堅果香氣, 少許清新的檸檬汁解膩. 小菠菜的青澀又添加了不同的風味. 美食不一定要璀燦華麗. 我們也可以用簡單的幾樣材料做成另令人享受的菜肴的! 請記得慢活, 用心品嚐人生滋味喔!

材料:

1. 4杯中筋麵粉.

2. 1/2杯高筋麵粉.

3. 1/2小匙的海塩. 海塩鹹度偏低, 你若是用其它的塩可以少一點.

4. 5顆中型蛋.

5. 1 大匙橄欖油.

6. 牛奶.

深黃金色奶油醬汁材料:

1. 1條無塩奶油.

2. 1包嫩葉菠菜.

3. 檸檬汁和檸檬碎皮.

4. 起司粉.

作法:

將中筋高筋麵粉和鹽先拌勻, 然後中間挖洞做出粉牆. 將蛋打入中間的洞打散, 再加入橄欖油拌勻. 然後慢慢地和麵粉拌勻. 最後再徐徐加入牛奶至尚未收集的乾粉上, 使其成團. 這時的麵團得乾硬些. 醒過麵後才不會太軟而無法桿麵定型製作. 這時的麵團粗糙蓋上蓋子或保鮮膜, 醒個三十分鐘後筋性放鬆就很容易揉至光亮了! 每次揉完麵團都得讓筋性放鬆20-30分鐘才能桿開操作的. 沒有操作置於一旁的麵團記得加蓋保濕才不會乾裂.

想做麵條的先將麵團分割桿成薄皮. 雙手握住桿麵棍從中間滾自兩旁, 力道就可以很勻衡. 由麵團的中心向外桿是逐漸成型的最佳方式. 當麵皮桿至幾乎可以看透另一面的手指, 然後前後折疊約3吋寬. 用刀子切出自己喜歡的樣子即可. 桿麵的過程中記得不斷的補上薄薄的一層手粉防止沾黏. 或是隨心所慾做出自己喜歡的樣子的義大利麵吧!

.

*傳統的手口意大利麵口感比較沒有咬勁, 所以我添加了少許的高筋麵粉增加口感. 有些人會多放蛋黃讓顏色更漂亮. 因為我想做的時候, 冰箱裏又不見得有那麼多的蛋. 所以我就試了鮮奶油, 全脂牛奶. 效果不錯! 必竟這些材料和蛋一樣都含有油脂和水份. 有點耐心等待醒麵的時間. 做過一次你就會知道有多簡單了!

醬汁:

將奶油置於鍋中用中小火加熱至奶油呈現金黃色開始出現堅果香氣時馬上熄火! 倒入煮好的新鮮義大利麵, 拌入新鮮的小菠菜嫩葉. 擠上少許檸檬汁和檸檬碎皮. 吃的時候再灑上起司粉. 滿嘴説不出來幸福的好滋味呢!

*這份加蛋的麵團最好在當天製作完成. 天氣熱時來麵團放冰箱醒著. 最多放一天. 不然就開始敗壞了!

*做好的義大利麵放冷凍貯存! 煮的時候無需解凍. 因為手粉偏多, 煮麵的水量得多些. 如果麵較厚實的, 第一次煮滾後再放入少許冷水平熄沸水. 再度煮沸一次.