Pasta in the Present by Wendy Esko

Noodles and pasta have been enjoyed by people in East and West for centuries. From the soba and udon eaten in Japan, to the wide variety of noodles and pasta eaten in Italy and in Western countries, people have found pasta to be one of the most convenient and delicious ways to enjoy whole grains, the staff of life. Whole grain noodles and pasta are rich in complex carbohydrates, fiber, vitamins, and minerals, and today are enjoyed by health-conscious people everywhere as an important part of low-fat, low-cholesterol diets.

Noodle and pasta dishes can be prepared with a wide variety of healthful and delicious ingredients. It is not necessary to serve them with meat, chicken, cheese, tomatoes, or other nightshade vegetables, or with strong spices. They can be quickly boiled and eaten as is--either hot or cold--and are delicious when garnished with a pinch of fresh chopped scallion and a few drops of tamari soy sauce. They can be fried with a wide variety of fresh vegetables, or with tofu, tempeh, or low-fat seafood. Noodles and pasta are also delicious when added to soups, when cooked in casseroles, or when used in making healthful and refreshing salads.

In Japan, China, and other Far Eastern countries, the most popular way to serve noodles is in a slightly salty broth topped with elegant vegetable garnishes. Noodles in broth are a delicious and nourishing one-dish meal. The most healthful noodle-in-broth dishes featured in natural food kitchens are similar to chicken-noodle soup, minus the chicken. Quick and easy to prepare, they are favorites among health-conscious noodle lovers everywhere.

In Italy, pasta was first used by farmers and villages and later adapted by the nobility. Pasta was a very resourceful way of preserving the valuable nutrients in whole grains. Initially, pasta was not used widely in Italian cooking. It was a special treat. Most of the time, people in Italy used whole grains such as rice or barley in the form of risotto, or "great rice." Risottos contained rice or barley, beans, and vegetables.

In northern Europe, including northern Italy, people developed more hearty or warming methods of cooking pasta, including dishes such as lasagne, stuffed pasta, and noodle casseroles. In the coastal and southern regions of Italy, where the climate was warm and sunny, people preferred their pasta dishes more lightly cooked, or al dente. Vegetables and sometimes fish or shellfish were used to make light and simple sauces. Quite often these sauces were simply made with olive oil, garlic, and other herbs that were naturally available in the area.

Lasagne with Tofu Cream and Black Olives
Serves 4

5-6 oz. (about 6 pieces) whole grain lasagne noodles, cooked al dente 1 lb. firm-style tofu 1 cup black olives, sliced in thin rounds 6 scallions, finely chopped 3-4 Tbsp umeboshi vinegar 1/2 cup water 1 Tbsp light sesame oil 1 cup onions, diced 1/2 lb. mushrooms, stems removed and sliced 1 cup brown rice mochi, grated

Place the scallions, tofu, umeboshi vinegar, and water in a blender. Puree until smooth and creamy. Remove the tofu cream and place in a bowl. Heat the light sesame oil in a skillet. Saute the onions and mushrooms for about 4 minutes. Remove and place in a bowl. Take an oblong baking dish or glass bread pan and lightly oil the bottom and sides. Preheat the oven to 350-370 degrees. Cover the bottom of the dish with a layer lasagne. Spread a layer of tofu cream over the lasagne. Then spread a layer of sauteed vegetables and a few black olives on top. Repeat with another layer of lasagne, tofu cream, and vegetables until all the ingredients have been used up. (The top layer should be tofu cream.) Sprinkle the grated mochi and several slices of olives on the top layer of tofu cream. Bake for about 30 minutes or until the noodles are very hot, the tofu cream is firm, and the mochi has melted and slightly browned. Remove, slice, and serve.

Pasta with Sesame-Parsley Pesto Sauce
Serves 4

1 lb whole grain elbows, shells, rigatoni, ziti, or spiral pasta, cooked al dente 1/2 cup parsley, chopped 1/4 cup tan sesame seeds 2 scallions, finely chopped 1/2 cup water 1/4 cup extra virgin olive oil, heated over a low flame until warm 2 tsp umeboshi paste

Cook and drain the pasta and place in serving dishes. Place all other ingredients in a blender and puree until smooth and creamy. Place in a bowl and spoon over the hot pasta. Serve hot.

Pasta and Bean Salad with Sesame-Vinegar Dressing
Serves 4

8 oz. whole grain shells, twists, or spirals, cooked 1 cup chickpeas, cooked 1 cup navy beans, cooked 1 cup green string beans or fresh lima beans, boiled several minutes 1 cup sweet corn, removed from cob and boiled several minutes 1/2 cup tan sesame seeds, roasted 1 tsp umeboshi vinegar 1 tsp tamari soy sauce 1 tsp sweet brown rice vinegar 1 tsp parsley, minced 1/2 cup water

Place the cooked pasta, chickpeas, navy beans, string beans, and sweet corn in a mixing bowl. Place the fresh roasted sesame seeds in a suribachi and grind until they turn into a thick paste like sesame butter. Slowly add the umeboshi vinegar, tamari soy sauce, and sweet brown rice vinegar. Grind until smooth and creamy. Add the parsley and grind slightly. Gradually add the water, stirring constantly until smooth and creamy. Pour the dressing over the salad ingredients and mix thoroughly. Place in a serving bowl.

Quick Stir-Fried Udon on Soba
Serves 4

2 packages (16 oz.) udon or soba, cooked 1 Tbsp sesame oil 1 cup shiitake mushrooms, soaked and thinly sliced 1 cup scallions, thinly sliced 2 Tbsp tamari soy sauce 1 tsp fresh ginger juice 2 Tbsp tan sesame seeds, roasted 1/2 cup nori, toasted and cut into strips

Place the oil in a skillet and heat up. Add the mushrooms and saute for 1 minute. Add the scallions, udon, tamari soy sauce, ginger juice, and roasted sesame seeds. Mix and saute, stirring over a high flame until the scallions are cooked and the noodles are hot. Place in serving bowls and garnish with the toasted nori strips.