Capsicums are rich in cancer-fighting anti-oxidants and a good amount of parsley adds more beta carotene and vitamin C to the mix.
Pasta is available in many colours, such as green, red and yellow. Green pasta gets its colour either from basil or spinach leaves.
The dressing for this simple, colourful salad has a sweet-sour flavour, which perfectly complements the lightly cooked zucchinis, tuna, tomatoes and pasta. Serve the salad cool, but not chilled, or try it while it is still warm.
In addition to their great flavour, cherry tomatoes add plenty of vitamin C plus vitamin A in the form of beta carotene.
Tinned crabmeat is perfect for this dish, and makes an economical, fuss-free alternative to fresh.
This salad is based on soba – Japanese buckwheat noodles. They are tossed with bean sprouts, Chinese leaves, fresh coriander and an intensely flavoured dressing, then topped with juicy soy-grilled scallops and mushrooms.
In your quest for healthy foods, don't overlook the humble sardine, a rich source of protein, calcium (from the bones) and omega-3 fatty acids.
This is a variation of a Sicilian pasta and sardine dish traditionally made for St Joseph's Day. High in calcium and vitamin B12, sardines are also a good source of omega-3 fatty acids.
This popular trattoria dish is easily made at home. A classic tomato sauce, flavoured with chilli and fresh herbs in true Italian style, is delicious with clams, especially if tossed with perfectly cooked spaghetti. Serve with chunks of ciabatta bread and a green salad–and a glass of red wine.
Mussels, oysters and scallops are prime sources of vitamin B12, which your body needs in order to utilise folate. They are also rich in minerals, including zinc and iron.
This is a sophisticated dish, combining pasta with a stir-fry of creamy white scallops and vibrant green vegetables. The scallops are low in fat and rich in vitamin B12 and many minerals. By cooking the vegetables briefly in very little liquid they retain all their nutrients.
Cooked in a delicious wine-enriched tomato sauce, a nutritious mix of seafood makes an elegant partner for the thin spaghettini. Prepare a leafy mixed side salad to go with this dinner party main course.
This is a simple and delicious pasta dish that is just as good served hot as it is cold. It makes a great lunch for friends because you can make it a day in advance, so you can relax and enjoy the company.
Fresh peas are a good, low-fat protein source. They are all rich in vitamin C, while green peas also contain folate and thiamin. Pea pods offer measurable potassium.
A perfect salad recipe for summer, this smoked salmon and asparagus is flavoursome with ingredients like basil, lemon juice and pistachios.
Sometimes you don't want a heavy spaghetti sauce. This one uses tinned tuna, garlic and capers for bright flavours.
Easy crab patties made with pasta. Delicious served with the coriander-lime mayonnaise recipe included.
Brilliant for a midweek meal, this punchy pasta dish uses heart-healthy oily fish with a mixture of popular deli foods — salami, olives and sun-dried tomatoes — for speed and convenience.