Green energy rigatoni
A veggie twist on a runners’ go-to, this pasta dish has hidden health benefits to refuel and revive body and mind
Courgette rigatoni Ingredients
70g almonds, no skin 3 courgettes, grated 60ml olive oil 2 garlic cloves, sliced 500g rigatoni 200g soft vegan cheese Mint leaves, handful, torn 3 tbsp lemon juice • Salt and pepper
1 Make this fresh, punchy and rewarding dish the next time you’re in need of a pick-me-up, physical or psychological. Almonds are one of the best natural sources of biotin, says Sexton. Also known as vitamin B7, it is crucial for energy regulation. Dryroast the almonds in a pan, cool, then crush.
2 Sauté the courgette and garlic for two or three minutes, until soft. Spiralised veg looks cool, but grating it serves up just as many vitamins, so save yourself the trouble.
3 Ignore any ‘expert’ who tries to curb your carb habit. A starchy meal boosts serotonin neurotransmitters, improving sleep and relaxation to take the sting out of tomorrow’s workload – and it works best when eaten a few hours before you turn in, reports the American Society for Clinical Nutrition. Boil the pasta until al dente, then drain and mix with the cheese. Season and serve with mint and a squeeze of lemon to lend your week a little extra zest.