hi everyone today we're making keto
pasta
[Laughter]
so yes we're making pasta today we're
going to create a pasta
using an ingredient you may or may not
be familiar with
and that is vital wheat gluten so right
away gluten is essentially
the gluten part of the wheat flour it's
mostly protein
and that's an element of the wee flour
that creates that
elasticity in dough and very often
that's missing
in keto flour that we use for keto
cooking so vitaly gluten is quite
commonly used in baking
to improve the texture of the bread
so you might be wondering whether vital
weed gluten is ketogenic
and the answer is yes it is ketogenic
so the principle of keto diet is to
reduce the carbohydrate low enough
that your body kicks into ketosis so
there's no particular restriction
in gluten or any type of food as long as
it doesn't spike
your blood sugar level so that's the
whole principle
of it so vitaly gluten is pretty low
carb it's about six to seven grams per
hundred grams
depends on the brand you buy so make
sure you check the package but is it
gluten free
obviously not um it's gluten so really
depends on what type of diet
you practice and you have to make the
judgment call
so i'm probably on 95 gluten free diet
i'm not particularly good and intolerant
i just choose to eat this way
because it's easier to a digestive
system in general
so it's a good practice in terms of
health but i don't mind consuming
gluten from time to time so i've got
another recipe using vital weak gluten
to create bread
a lot of people enjoy making that bread
so it's about the balance
of an entire diet but obviously if
you're gluten intolerant
or you have medical reasons not to
consume gluten
then this recipe might not be for you so
you're the best judge
in terms of what is suitable for your
diet but having said that
i'm still working on the gluten-free
pasta okay so stay tuned but for those
of you who are okay with gluten
and would like to eat pasta and noodles
from time to time being on keto
i'm going to show you exactly how to
make it so today i'm going to show you
how to make the pasta
with lupine flour but don't despair if
you don't have lupine flour
because this recipe works with four
other keto flour
and i'll show you exactly what they are
and how they turn out
okay so let's do it the ingredients you
need so we're going to create a pasta
today
using lupine flour so you probably
notice i've been experimenting quite a
lot with lupine recently
and the more i use it the more intrigued
i am
it just seems so versatile it's
extremely low carb
but it creates really great texture when
it comes to bread and pastry
so if you get a chance definitely get it
back and try it for yourself
and then our vital wheat gluten it looks
almost like
wheat flour it's got slight yellow tin
to it and this is going to create that
elasticity
we need for the pasta and then kongja
powder so this is ingredient that
creates shirataki noodles
so it provides some binding but also it
gives our pasta more body
in terms of texture so if you don't have
konja powder you can replace it
with xanthan zentangle but it's not
exactly the same
and within a gum it creates softer pasta
so it's probably more suited if you're
creating noodles
with pasta i want more body so i think
koja powder
is the best and then a little bit of
salt
and this is it this is all you need to
create a pasta
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do
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and now i'm going to transfer my dough
onto a surface
where i can knead it so i'm going to
dust
the surface with a bit of lupine flour
so you dust it with whatever flour
you're using for your dough
and we're going to knead it so you
basically gather it into a manageable
shape so just bring the top bit and roll
it towards yourself
and press forward and then switch an
angle
and do it again so we want to get
vitally gluten to do its job
and by kneading it it brings out the
elasticity that we need for
the pasta so you probably want to do
this for a few minutes
till the dough is nice and smooth and
keep dusting it
as you go along so the texture of your
dough should be nice and supple
that you can manipulate it but the
surface is kind of matte
it shouldn't be too moist or too sticky
if that's the case just
dust a bit more flour and then knead a
little bit more
so you can see the dough is smooth and
the surface is kind of matte
but it's quite pliable and flexible so
our dough is ready
okay so we're going to roll out our
dough so i'm going to cut it in
four roughly equal portions it's just
easier
to work with okay so that's a quarter of
my dough here
that's a little bit of flour on your
surface and use a rolling pin
and just wrote it out okay so this is
the manual method and just keep working
like this
and you will reach the thickness you
want but i like my life easy
so i'm going to be using one of these so
this is
pasta maker so some of you might have
one of these
hiding in your cupboard particularly if
you've been on keto for a while so i
used to make a lot of noodles and pasta
myself
but not so much for obvious reasons
since i went on keto
so i'm really happy to bring it out and
dust it off
okay so i've got my pasta machine set up
here and take your dough
and you want to roll it thin enough that
you can go through comfortably
i'm going to dust it with a bit of
lupine flour so i'm going to turn the
dial to a wider setting the thicker
setting here
and i'm going to take my dough and then
run it through
for the first time
and dust it more if you need to you
probably want to run it through twice
with each setting and i'm going to turn
the dial and make it thinner and then
run it through again
so i'm going to keep going here so it's
important to move one dial at a time
if you're trying to jump ahead your
dough is going to all crunch up
you're not going to be too happy with
that i think the thickness setting
should be
universal it probably doesn't matter
which machine you use
well i hope so anyway number four here
so i think number four is perfect if
you're making noodles
like ramen noodles which i'll be making
very soon
but i think for italitely i'm making
today number five
is perfect i think the thickness setting
should be universal
it probably doesn't matter which machine
you use well i hope so anyway
so this is setting five perfect so look
at this it's so pliable
so flexible like a piece of fabric so
i'm going to move the handle to
the teletelly part and this is my
favorite part of the process
so i'm going to just run through the
dough and then
just allow the machine to catch it
and then when it's about to finish i'm
going to just use my hand to catch this
bit
there you go that's our pasta the first
batch
beautiful okay so here's our pasta
it looks amazing so i divided it in
about seven to eight portions
and uh turn them into these little
bundles and all you do is just grab the
pasta
the amount you want and just
create this little swirl with your pasta
and then just gather it into a little
bundle and this is
it and from here obviously you can cook
the pasta fresh
and that's what we're going to be doing
today but i'm going to show you two
methods
that you can store your pasta so it's
ready for you
any time so the first option is to
freeze it
so you can freeze it like this so what i
like to do is to
divide them in bundles like this and
then just freeze it like this
and once they're frozen you can pick
them up and then put them in the bag
and then store it like this they keep
for a long time or even better
you can dry your pasta so look at this
so these ones are from lupine flour they
dry
really really well and it fills and
looks just like regular pasta and these
are
the different keto flour i was talking
about so these dark green ones are from
hemp flour so hemp seed flour and they
have this deep green color
almost like spinach pasta and these are
from sunflower seed
flour this tongue twisting and these are
made with
oh fiber so really we look up i mean all
these are very low carb anyway
and these ones are made with coconut
flour they
look just like white noodles so you can
see you have
different options to create different
type of pasta
the texture of the pasta are not
identical obviously a very different
type
of flour they all have their own
characteristics in terms of texture
and flavors so you have to try it out to
see which one works for you
with hemp seed flour and oh fiber so the
texture of these two are slightly
coarser
that's the best way i can describe it
probably because the high fiber content
but to be honest if you eat it with
pasta sauce or other ingredients you
probably wouldn't notice that much
and lupine sunflower and coconut they
all have
smoother texture as far as eating
experience goes
so in terms of preferences it's probably
quite individual and
you can try it out to see what works
best for you so to dry your pasta
you can just um and take a rack like
this like baking rack
just place the pasta on top and rest it
on top of a baking tray
so the bottom can get dry evenly as well
and it takes about 24 hours to dry and
because there's no dairy products
or eggs in our pasta it keeps really
really well
there's very little to go off here so
you can keep them for a long time
which is fantastic and i've also got a
batch like this
so i simply kind of fold it in half and
twist it a little bit
and dry it like this and these ones are
slightly thicker
i intended to use it for ramen noodles
um i wanted to cut a bit thinner but
they come out quite thick so i need to
improve my cutting skill here
okay so let's cook the pasta okay so
i've got a big pot of hot water here
and here's my pasta so i'm going to cook
the fresh pasta today
but later on i'm going to show you the
cooked dried pasta so you know exactly
how they turn up
so it's going to get a little bit steamy
and while you can still see it
i'm going to drop in my pasta
i'm going to put in three bundles okay
and just allow it to cook
and i say cooking time extremely short
we're talking
30 seconds and you can see they're
floating to the surface already
so the fresh pasta cooks really really
quickly
so you want to get your timer ready you
don't want to overcook it
maybe just another 10 seconds and it's
ready
i say this is done and turn the heat off
i'm going to drain it
there you go so that's a drain pasta
while it's hot i'm going to drizzle a
little bit of my favorite olive oil
can you see that that's just lovely and
you can eat it however you want
but i'm going to eat it with some pesto
today
so i normally make my pesto but
occasionally i bite the vegan
pesto from zest it's pretty nice i'm
going to just put
a cup of dollops here and give it a mix
so i've got a recipe for vegan pesto
i'll put a link down below
maybe a little bit of salt as well and
some pepper
and i'm going to transfer it to my plate
here
and then i've got some toasted pine nuts
which i love
i'm going to sprinkle some on top
so lovely time to eat so there you go
this is how you make keto vegan pasta
with vital wheat gluten
here's my pasta yeah it looks so good
it's been inviting me i mean just look
at this the texture
and the appearance is just like regular
pasta
let's take a bite
mmm really good if you eat a pasta
neat meaning there's no sauce or um
any seasoning you'll probably taste the
lupine flavor
like unique lupine bean flavor
but with the sauce you really cannot
detect
sort of looping flavor to it and the
texture is very very close
to fresh pasta you know good pasta is
made of semolina mostly
the texture is different from wheat
flour pasta because wheat pasta is more
elastic
and it behaves more like noodles but
semolina pasta has
a lot more body to it and lupine pasta
really
resembles that i'm really really pleased
and i haven't forgotten
i'm going to show you what the other
pasta are like
cooked so this is what they look like
when they're cooked from dry
pasta this is hemp pasta this is
sunflower pasta
and this is coconut and this one is o
fiber so they all have their own
characteristics and uh you can see
they're extremely
robust they've got elasticity just like
regular
pasta noodles and just like regular
pasta dry pasta and fresh pasta
they provide very different eating
experience
i tend to prefer dry pasta and because
it's got more
body to it i like my pasta al dente and
particular coconut one i think is most
suited
for asian noodles and i can see my major
noodles
works really well with the coconut pasta
so i'm going to give you my
personal favorite in terms of ranking so
i actually have two
on top of my list so the first one you
probably have guessed it is
lupine pasta it's absolutely delicious
it tastes
pretty close to regular pasta it's got
really
lovely texture to it but my second
favorite one is bit of a surprise to me
which is the sunflower pasta so this is
the one
it looks unassuming but the texture is
so
lovely it's slightly smoother than a
looping one
but it's got a combination of smoothness
and
body and it was a surprise to me because
i had some leftover
sunflower and i thought i'd just give it
a go
and see if it works and it worked it
worked really well
i was pleasantly surprised but the
sunflower flower
i used i'm going to just call it
sunflower just like it says on the label
um
it's actually not ground sunflower it's
not the same thing
it's actually debated it says here so
what it means is basically it's got
fat content reduced or removed so they
can grind it much
finer and this is the key with this
recipe you probably see
the pattern emerging is that all the
flour i used
they're quite finely ground and that's
why almond flour
didn't work for me at least the one i
used i tend to use much coarser
so the ground almonds and it just didn't
work it fell apart
um when i cooked it so the fineness of
the flour is the key so if you're going
to try it
with different flour that i haven't
mentioned here that would be your guide
if the flour is finely ground you will
probably work
so i hope you like today's recipe and
we'll give it a go if you don't have
issues with gluten
you seriously have to try this pasta
it's so simple to make
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today it was so much fun
and thanks for watching i'll see you
next time
[Music]
you