KETO LOW-CARB PASTA SALAD (HEART HEALTHY)
Keto Cold Pasta Salad is so yummy. I love this simple KETO LOW-CARB pasta dish on hot, summer days and in every other season. It’s like macaroni salad which we enjoy all year! This KETO cold salad is so easy to make and brings so much color and appetite to the table! While most beans are not allowed on a Keto diet, French beans are an exception to the rule, if consumed in moderation.
Strict KETO LOW-CARB diets dictate that beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts are disallowed. The reason is that these beans are legumes with a high content of lectins and phytic acid. However, green beans, sugar snap peas, and snow peas are included because they contain a small amount of potentially negative constituents found in most other legumes. Use whatever vegetables you prefer.
I’ve included fresh tomatoes in this recipe. You may want to substitute the tomatoes for red peppers. Tomatoes are nightshade fruit and are believed to contribute toward leaky gut syndrome. Some doctors advocate this fact while others debunk it. Substitute the tomatoes with another vegetable, such as red peppers.
WHAT IS THE RIGHT QUALITY OLIVE OIL FOR COLD PASTA SALAD?
This Keto Cold Pasta Salad demands quality olive oil! A while back I hosted a class on olive oil with one of the world’s best Italian producers of Italian olive oil named Olearia San Giorgio Olive Oils. This company is based in Toronto, Ontario, Canada. I have learned so much from this company about quality olive oil. Sarafino Inc. is a small importing and distribution company that handles only quality artisanal products true to their origins. They have a commitment to educating their retailers and customers about their products and how they are made. Sarafino specializes in Internationally renowned Virgin and Extra Virgin Olive Oils and their newest child, Organic Extra Virgin Olive Oil, all produced on the family estate. (And no I’m not getting sales or commission from this company.)
Olearia San Giorgio Olive Oils:
Olearia San Giorgio olive oils have won several international awards for their products and are regarded as one of the best olive oil producers in the world. The company is owned by 5 brothers (they inherited the family company.) Angelo, the son of one of the brothers, distributes the oils.
The workshop was outstanding, and I learned a great deal about this healthy oil.
First, there’s more Italian olive oil distributed throughout the world than there are Italian olives growing! How is this possible? Well, according to Angelo, this industry has many manipulations and falsehoods. Said another way, the public is purposefully misled about oil authenticity and quality.
Many olive oils are not pure. Many are blended with other oils, such as canola. People (like me) use these inferior blends, thinking they’re doing good things for their body.
How do you find pure olive oil?
Look for the family’s name on the bottle. Also, the product should be “made in Italy” NOT imported from or bottled in Italy. The address of the estate should be present on the bottle, as well. And most importantly, there MUST have a Lot #. Every pure bottle that leaves Italy (sealed) is given a lot #.
Since this workshop, I’ve been using olive oil as a face and body moisturizer. “Pure extra virgin olive oil” is the best thing for one’s skin and for preventing skin cancer, Angelo told us. You use it right on your skin. This protects the skin from all the bad ultraviolet rays that cause skin cancer. The best sunscreen.
WHAT IS THE TASTE PROFILE OF KETO COLD PASTA SALAD?
The grain-free noodles in this Keto Cold Pasta Salad are dense and chewy. This offers a lovely contrast to the slight crunchiness of the beans. The sweetness in the tomatoes (or red peppers) also nicely offsets the saltiness from the cheese. Garlic offers both roundness and depth of flavour as well as a hint of pleasant bitterness. So in this dish, you are offering in every bite a nice palate of taste and flavor sensations — noodles that are dense and chewy (mouth feel) versus crunchy texture of French beans; saltiness (cheese) offsetting the sweetness of tomatoes. The tomatoes also give this dish roundness and depth of flavour due to their basic umami — fifth taste sensation.
WHAT IS THE NUTRITIONAL VALUE OF KETO COLD PASTA SALAD?
Almond Flour:
Almond flour is a nutritious alternative to traditional wheat flour, offering numerous health benefits. It is rich in healthy fats, particularly monounsaturated fats, which have been associated with heart health. Almond flour is also a good source of protein, fiber, and essential nutrients such as vitamin E and magnesium, contributing to overall well-being. Its low carbohydrate content makes it a popular choice for those following low-carb or gluten-free diets, and studies suggest that incorporating almond flour into the diet may help regulate blood sugar levels.
Olive Oil:
Quality olive oil is a nutritional powerhouse known for its numerous health benefits. It is rich in monounsaturated fats, particularly oleic acid, which is associated with heart health by reducing inflammation and supporting healthy cholesterol levels. Olive oil is a potent source of antioxidants, such as vitamin E and polyphenols, which help combat oxidative stress in the body. Studies suggest that incorporating olive oil into the diet may have protective effects against chronic diseases, including cardiovascular issues and certain types of cancers. The versatile uses of olive oil, along with its exceptional nutritional profile, make it a staple in a healthy and balanced diet.
Fresh Garlic:
Fresh garlic is not only a flavorful addition to dishes but also packs a nutritional punch with several health benefits. It is rich in allicin, a compound with potent anti-inflammatory and antioxidant properties that may contribute to cardiovascular health. Garlic has been associated with lowering blood pressure and cholesterol levels, reducing the risk of heart disease. Additionally, garlic contains vitamins such as vitamin C and B6, along with minerals like manganese, supporting immune function and overall well-being. Including fresh garlic in your diet can add depth of flavor and provide potential health advantages.
Parmigiano:
Real Parmigiano-Reggiano, commonly known as Parmesan, is not only a flavorful cheese but also offers notable nutritional value and health benefits. It is a rich source of high-quality protein, essential for muscle maintenance and repair. Parmesan is high in calcium and phosphorus, promoting bone health and contributing to overall skeletal strength. Additionally, being a hard, aged cheese, Parmigiano-Reggiano is naturally low in lactose, making it more digestible for individuals with lactose intolerance. Incorporating real Parmesan into your diet adds a burst of savory flavor while providing essential nutrients for overall well-being.
WHAT NON ALC WINE HARMONIZES WITH KETO COLD PASTA SALAD?
The predominant taste sensation in this Keto Cold Pasta Salad is saltiness due to the cheese or plant-based cheese. The noodles are also thick and dense. So we need a white non alcoholic wine that has lots of viscosity (thickness or body) to stand up to the texture of the noodles. The non-alc wine also needs enough acidity to offset the saltiness of the cheese. Creamy de-alcoholized Chardonnay would work well here.
Zero Alcohol Wine Tips:
ALCOHOL AND KETOSIS:
To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.
ALCOHOL AND HEALTH:
Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.
NON-ALCOHOLIC WINE AND HEALTH BENEFITS:
Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.
WHAT OTHER KETO HEALTHY HEART RECIPES CAN I ENJOY?
KETO LOW-CARB BREAKFAST BOMBS
WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?
- Mixing bowl: For combining the ingredients to make the dough.
- Food processor or mixer (optional): For easier mixing of the dough.
- Measuring cups and spoons: For accurately measuring the ingredients.
- Plastic wrap or cover: For covering the dough while it refrigerates.
- Rolling pin: For rolling out the dough.
- Parchment paper: For rolling out and cutting the dough into noodles.
- Long knife or pizza cutter: For cutting the dough into noodles.
- Large pot: For boiling water to cook the noodles.
- Colander: For draining the cooked noodles.
- Sauté pan or skillet: For making the sauce.
- Wooden spoon or spatula: For stirring and sautéing the ingredients in the sauce.
- Serving bowls: For serving the cooked noodles with sauce.
- Cheese grater: For grating cheese for garnishing.
HOW DO YOU MAKE KETO NOODLES FOR THIS DISH?
Here is a video to show you how to make the Keto fresh pasta noodles:
KETO COLD PASTA SALAD
- Total Time: 30
- Yield: 6 1x
- Diet: Gluten Free
Description
Keto Cold Pasta Salad is satisfying yet filled with summer flavour. The recipe uses low-carb pasta, garlic, onion, French beans (optional), tomatoes, and Parmigiano -Reggiano.
Ingredients
Noodles:
3 cups almond flour
3 teaspoons xanthan gum
1/4 cup golden flaxseed meal
4 eggs
1 teaspoon olive oil
Sauce:
1/4 cup olive oil
3 cloves garlic, minced
8 French green beans, trimmed (optional)* (2 each)
1 tomatoes, chopped
1 tablespoon reserved noodle water
Parmigiano -Reggiano (for garnish)
*French beans are not strictly Keto compliant so choose at your own discretion.
Instructions
- These Keto Low-Carb pasta or noodles are very dense and filling. Make the dough in a bowl and by hand or in a food processor or mixer. (Mixer is easiest.) Place all ingredients in the bowl. Mix well. If making by hand pull the dough together with your hands. Start with 2 ½ cups of almond flour. Add more if needed. The dough should be firm. Transfer to a clean bowl. Cover and refrigerate for 24 hours.
- When ready to use, cut the dough in half. Cover half of the dough ball with a wet cloth. Transfer the other half to a large piece of parchment paper. Flatten the ball on the parchment. Using the flat side of a long knife or pastry cutter, shape the ball into a 4” X 4” square. Top the square with another sheet of parchment paper. Using a rolling pin, and roll out a square about 8” X 8”. Lift the top parchment paper. Using a long knife or pizza cutter, cut the dough into 1/8th-inch noodles.
- When ready to dine, boil the water. Add olive oil to water. Add the noodles. Boil the noodles for 3 minutes. Drain the noodles in a colander and run cool water over them to prevent sticking.
- To make the sauce, in a sauté pan over medium heat, heat olive oil. Add garlic. Sauté until garlic is aromatic. Add green beans. Sauté, shaking the pan until tender, about 2 minutes. Add tomato. Sauté another minute to heat through. Keep warm.
- Meanwhile, make your KETO LOW-CARB noodles. Boil for 3 minutes. When noodles float to the water’s surface. Drain and rinse under hot water. Cut the noodles into smaller pieces.
- In the same sauté pan over low heat, add noodles with noodle water, beans, and tomatoes. Gently toss (so as to not break noodles) until well coated and heated through. Divide between bowls. Garnish each bowl with cheese and season with pepper.
Notes
- The recipe is based on the keto version and is approximate only. One serving has 7 grams of net carbs. The calculation does not include the addition of Parmigiano as a garnish.
- (Note: The nutritional information provided is a courtesy and is approximate only. We cannot guarantee the nutritional accuracy of any recipe on this site. We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
- Prep Time: 20
- Cook Time: 20
- Category: KETO LOW-CARB
- Method: BOILING
- Cuisine: DINNER
Nutrition
- Serving Size: 1
- Calories: 585
- Sugar: 2
- Sodium: 28
- Fat: 56
- Saturated Fat: 5
- Unsaturated Fat: 59
- Trans Fat: 0
- Carbohydrates: 14
- Fiber: 7
- Protein: 15
- Cholesterol: 92
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