6 ways with pasta

Green eggs and tomato

Top your pasta with a fried egg for vitamin B12, which helps keep your nervous system functioning well. The olive oil in pesto supplies oleocanthal, an anti-inflammatory compound.

Choose your pasta                                                        

500g linguine, spaghetti or tagliatelle (cooked)

Then mix in…                                    

80g shredded radicchio                                    

450g cherry tomatoes, halved

Toss with the sauce

3 tbsp pesto

And garnish with…   

4 fried eggs (top each serving with 1 egg) 

Mediterranean chicken

Chicken is packed with protein, B vitamins and zinc, which boosts the immune system. The nitrates in the spinach help boost oxygen delivery to your muscles.

Choose your pasta                                     

500g fusilli, conchiglie or penne (cooked) 

Then mix in…                                    

300g cooked and chopped chicken                                    

400g baby spinach                                   

125g sliced, marinated artichoke hearts

55g sliced sun-dried tomatoes

40g diced feta

Toss with the dressing                                   

2 tbsp extra virgin olive oil                                   

1 tbsp red-wine vinegar                                   

2 cloves garlic, minced                                    

2 tsp Italian seasoning
(75p for 13g, tesco.com)

 ¼ tsp black pepper

And garnish with…                                    

Toasted pine nuts

Pear prosciutto 

Pears and fennel are a fibre-packed, hunger-taming dynamic duo. Walnuts add a healthy dose of essential omega fats. They also contain the antioxidant minerals manganese and copper.

Choose your pasta                                      

500g fusilli or penne (cooked)

Then mix in…                                    

85g prosciutto, chopped                                    

2 pears, sliced                                    

180g thinly sliced fennel                        

2 big handfuls rocket                                    

50g walnuts, chopped

Toss with the dressing                        

2 tbsp extra virgin olive oil or hazelnut oil            

1 tbsp apple cider vinegar                                   

2 cloves garlic, minced                                    

¼ tsp black pepper 

And garnish with…                                    

Shaved Parmesan

Carprese tuna

Sustainably fished albacore tuna (£3.20 for 225g, waitrose.com) provides protein and selenium, an antioxidant that may ease post-exercise oxidative cell damage.

Choose your pasta                                    

500g penne or fusilli (cooked)

Then mix in…                                  

285g albacore tuna, drained                                    

450g cherry tomatoes, halved                                 

170g buffalo mozzarella balls, halved                                    

1 tsp lemon zest                                    

1 tbsp capers, drained 

Toss with the dressing

2 tbsp extra virgin olive oil           

1 tbsp lemon juice            

2 cloves garlic, minced                                  

2 tsp Italian seasoning

¼ tsp salt       

¼ tsp black pepper

And garnish with…

Fresh basil

Coconut prawn

Prawns are a source of heart-healthy omega-3 fats and vitamin D, a nutrient that can reduce inflammation after
a workout. Broccoli is packed with cancer-fighting phytochemicals.

Choose your pasta                                   

500g rice vermicelli noodles (cooked) 

Then mix in                                    

450g prawns, peeled, deveined and cooked                               

700g steamed broccoli florets       

1 red pepper, sliced

Toss with the dressing                                    

235ml reduced-fat coconut milk, warmed                                    

1 tbsp yellow curry paste (£1.89 for 200g, ocado.com)                                    

½ lime (juice only)

And garnish with…                                

Chopped peanuts and coriander 

Cranberry squash

Turkey sausage is leaner than pork, while butternut squash contains carotenoids that may improve brain function. It also contains potassium, which is vital for bone strength.

Choose your pasta                                      

500g farfalle or orecchiette (cooked) 

Then mix in…                                    

800g cubed, roasted butternut squash

225g cooked turkey sausage

400g sliced mushrooms, sautéed

60g dried cranberries

Toss with the dressing                                 

2 tbsp walnut oil                                    

1 tbsp balsamic vinegar                                    

2 cloves garlic, minced                                    

¼ tsp black pepper

¼ tsp chilli flakes

And garnish with…                                    

Crumbled goat’s cheese