Flavor: Slightly nutty. Consistency: Firm when cooked and similar to wheat pasta. Just don’t overcook them! They can get mushy and stick together. Best use: Use them in your favorite hot or cold pasta dish. Flavor: Earthier than its white flour counterpart. Consistency: Whole wheat pasta has a denser texture than traditional, which may take some getting used to. Some people notice more of a difference with the longer noodles than with shorter shapes. Best use: Some people find that whole wheat pastas go better with dark leafy greens and pesto versus acidic tomato sauce, but I think they can work in any dish as long as you balance the flavors. Grain blends can be an easy way to try ancient grains. Ronzoni’s Ancient Grains penne blends whole wheat with quinoa, amaranth, millet, sorghum, and teff for a delicious pasta that holds up well in baked dishes and pasta salads. It’s a nutritional winner as well, with 8 grams of protein and 5 grams of fiber in each serving. While many of these pastas are gluten-free, keep in mind that spelt, einkorn, and farro are ancient types of wheat—therefore, any noodles made with these grains are not suitable folks who need to avoid gluten. But they are delicious alternatives, especially farro, which is quite nutty and goes well with strong cheese, like feta, and toasted walnuts. Flavor: Depending on the variety, the flavor can vary from earthy to nutty to mild. Consistency: Expect a slightly firmer consistency than traditional wheat pasta. Best use: You can use them in any way you would typically use pasta. Shirataki are vegan, gluten-free, and also high in soluble fiber, which helps you feel full. The Nasoya brand contains 3 grams of fiber per two-thirds of a cup (some brands are even higher). For folks who are keeping track of carbs, these noodles are a dream—only 5 grams of carbs per serving. While shirataki shine in the fiber department, they don’t contain any protein, so you’ll want to add some diced tofu or beans to your dish. Flavor: They don’t have any flavor on their own, so pair them up with flavorful sauces, such as teriyaki or peanut-ginger. Consistency: The consistency is a bit rubbery, which takes some getting used to. Best use: Shirataki have a funky smell right out of the bag, but if you give them a rinse with water, it quickly dissipates. Preparation is easy. You can either parboil for two minutes, sauté in a pan, or even microwave the noodles for a minute or two. Frances is a freelance writer and recipe developer for numerous publications, including Today.com, Parents, and Parade. She has appeared on numerous national TV shows, including The Today Show, The Dr. Oz Show, The Rachael Ray Show, Good Morning America, Access Hollywood Live and CNN. Frances contributes expert quotes to national publications and also helps healthy food brands share their message. Frances is a member of the James Beard Foundation and the Academy of Nutrition and Dietetics. She received her undergraduate degree at Cornell University and completed her dietetic internship at Columbia. Frances, her husband and three kids live in Brooklyn, NY. To learn more, go to her website, or follow her on Instagram.
