Pasta and noodles: Tagliatelle with blue cheese and Asian noodle salad

Pasta and noodles are delicious meal options whether you're eating alone or cooking for a group. These simple recipes contain an extra boost of healthy vegetables for an energy pick-me-up.

Broccoli and cauliflower add flavour, texture and — most importantly — a generous amount of nutrients to this quick dish.

Preparation 10 minutes

Cooking time 15 minutes

Serves 4 

Your shopping list

• 250 g (1⁄2 lb) spinach tagliatelle
• 250 g (1⁄2 lb) broccoli florets, cut up
• 250 g (1⁄2 lb) cauliflower florets, cut up
• 175 g (6 oz) blue cheese, rind removed, diced
• Freshly grated nutmeg
• Pinch each of salt and black pepper

1. Cook pasta in large saucepan of lightly salted boiling water until al dente, following package instructions.

2. Add broccoli and cauliflower for the last three minutes of cooking time.

3. Drain pasta and vegetables in a large colander.

4. Rinse pan and return to a low heat. Add blue cheese. Cook, stirring often, until cheese melts into a smooth sauce.

5. Add pasta and vegetables. Stir gently to coat well and heat through. Season to taste with nutmeg, salt and black pepper.

Per serving: 490 calories, 26 g protein, 18 g fat (including 10 g saturated fat), 110 mg cholesterol, 58 g carbohydrates, 7 g fibre, 850 mg sodium

A Thai-style seasoning of fresh basil, mint and cilantro adds vitamin C and carotenoids to a dish already packed with vitamins, minerals, fibre and phytochemicals.

Preparation 15 minutes

Cooking time 10 minutes

Serves 6

Ingredients

• 350 g (12 oz) whole-wheat linguine
• 250 g (1⁄2 lb) snow peas, halved lengthwise
• 3 medium carrots, peeled, cut into 5 cm (2 in) lengths, and thinly sliced lengthwise
• 500 ml (2 c) firmly packed basil leaves
• 125 ml (1⁄2 c) firmly packed mint leaves
• 50 ml (1⁄4 c) firmly packed cilantro
• 2 cloves garlic
• 30 ml (2 tbsp) dark sesame oil
• 15 ml (1 tbsp) vegetable oil
• 1 ml (1⁄4 tsp) red pepper flakes
• 2 ml (1⁄2 tsp) salt
• 1 medium red pepper, seeded and thinly sliced
• 3 scallions, finely chopped
• 30 g (2 tbsp) chopped unsalted dry-roasted peanuts

To get started

1. Cook linguine in a large saucepan of lightly salted boiling water until al dente, following package instructions. Add snow peas and carrot for the last two minutes of cooking. Drain in a colander. Rinse under cold running water and drain again.

2. Place basil, mint, cilantro, garlic, sesame oil, vegetable oil, red pepper flakes and half the salt in a food processor and blend to form a paste.

3. Combine linguine, snow peas, carrots, pepper, scallions, herb paste and remaining salt in a large bowl. Serve at room temperature or chilled. Garnish with peanuts.

Per serving: 321 calories, 12 g protein, 10 g fat (including 1 g saturated fat), 0 mg cholesterol, 52 g carbohydrates, 11 g fibre, 355 mg sodium

This Asian noodle salad stands alone as a lunch dish or even a light supper dish. For a more substantial salad, add shredded cooked chicken, pork or beef. This salad also makes a good side dish for roasted or grilled meat or poultry.