5 HEALTHY IDEAS

This kitchen staple makes a variety of simple and nutritious meals

Speedy lunches and dinners using pantry staple pasta

Lazy summer pasta

SERVES 2 PREP 15 mins COOK 30 mins EASY V

Heat the oven to 220C/200C fan/gas 7. Chop 1 medium red onion into wedges and 2 courgettes into chunks. Put these and 3 unpeeled garlic cloves in a large ovenproof dish. Add 3 tbsp olive oil, season and stir. Roast for 15 mins. Stir in 250g cherry tomatoes and roast for a further 15 mins. Meanwhile, bring a large pan of salted water to the boil and cook 140g fusilli following pack instructions. Drain the pasta, remove the veg from the oven and peel the garlic cloves when cool enough to handle. Mash the garlic using a fork against the side of the dish and add the pasta. Toss everything together with a handful of basil leaves. Top with grated parmesan or a vegetarian alternative, if you like.

GOOD TO KNOW healthy • low cal • folate • ibre • vit c • 3 of 5-a-day PER SERVING 468 kcals • fat 18g • saturates 3g • carbs 58g • sugars 12g• ibre 9g • protein 13g • salt 0.04g

Sausage & butternut squash shells

SERVES 4 PREP 15 mins COOK 35 mins EASY

Put 1 butternut squash, peeled and chopped, in a microwaveable bowl with a splash of water. Cover and cook on High for 10 mins. Tip into a blender. Heat 1 tbsp oil in a pan over a medium heat, then add 2 garlic cloves, crushed, 1 fennel bulb, sliced, 4 spring onions, sliced, 1 tsp chilli flakes, 1/2 tsp fennel seeds and a splash of water. Cook for 5 mins, then add to the blender. Blitz until smooth, adding water for a creamy consistency. Season to taste. Boil 300g pasta shells in salted water for 1 min less than pack instructions. Drain. Put the pan back on the heat, add 1/2 tbsp olive oil, the meat squeezed from 3 pork sausages, 1 tsp chilli flakes and 1 tsp fennel seeds. Fry until crisp. Toss the pasta in the pan with the sauce, then top with the crispy sausage.

GOOD TO KNOW healthy • low cal • ibre • vit c • 2 of 5-a-day

PER SERVING 460 kcals • fat 15g • saturates 4g • carbs 60g • sugars 6g • ibre 9g • protein 16g • salt 0.7g

Broccoli pasta salad with salmon & sunflower seeds

SERVES 2 PREP 10 mins COOK 10 mins EASY

Boil 75g wholemeal penne in salted water for 5 mins, then add 125g broccoli florets and 125g green beans, trimmed. Cook for 5 mins. Reserve 3 tbsp pasta water and drain into a bowl. Add 1 tbsp white miso paste, 1 tsp ginger, grated, 1 tbsp rapeseed oil, 2 tbsp sunflower seeds and the reserved water. Flake in 2 skinless cooked wild salmon fillets and combine.

GOOD TO KNOW healthy • ibre • vit c • omega 3 •

1 of 5-a-day •

PER SERVING 590 kcals • fat 30g • saturates 5g • carbs 32g • sugars 4g • ibre 9g • protein 45g • salt 0.8g

Aubergine, chilli & bacon pasta

SERVES 4 PREP 10 mins COOK 25 mins EASY

Heat 2 tbsp olive oil in a pan. Cook 1 aubergine, cubed, for 8 mins. Add 6 rashers of smoked streaky bacon, chopped, and fry until cooked. Add 2 garlic cloves, crushed, and

1 red chilli, chopped. Cook for 1 min. Add 2 x 400g cans of chopped tomatoes, increase the heat and cook for 10 mins. Cook 300g fusilli in salted boiling water, drain, then stir through the aubergine sauce.

GOOD TO KNOW healthy • low cal • ibre • vit c •

2 of 5-a-day

PER SERVING 450 kcals • fat 15g • saturates 4g • carbs 57g • sugars 10g • ibre 8g • protein 18g • salt 1.3g

Sardine pasta with crunchy parsley crumbs

SERVES 4 PREP 10 mins COOK 25 mins EASY

Heat 1 tsp olive oil in a non-stick frying pan over a low-medium heat. Add 50g dried breadcrumbs and cook, stirring, until turning golden. Add 1 tsp oil and 3 garlic cloves, finely chopped. Cook for a moment, then tip onto a plate and set aside. Put a pan of salted water on to boil. Return the frying pan to a medium heat and heat 1 tsp olive oil with

2 x 120g cans of sardines, drained, and a rosemary sprig, chopped. Cook for 2-3 mins, breaking the sardines with a wooden spoon. Pour in 500g passata and 50g black olives, sliced. Leave to simmer for 10 mins. Mix in a small pack of flat-leaf parsley, finely chopped, and 15g grated parmesan into the breadcrumb mixture. Meanwhile, boil 350g linguine in a large pan of salted water and cook following pack instructions. Drain the pasta, reserving a little of the water. Add the pasta to the tomato sauce with a splash of the water, then stir in 10g grated parmesan. Serve topped with the breadcrumbs.

GOOD TO KNOW healthy • ibre • omega 3 • calcium •

1 of 5-a-day

PER SERVING 538 kcals • fat 17g • saturates 4g • carbs 66g • sugars 7g • ibre 6g • protein 27g • salt 1.3g