As we step into 2026, there is a growing emphasis on prioritizing health and wellness. A foundational step to achieving this is by nourishing the body with foods that are rich in nutrients. It may seem daunting, but getting started is quite simple. The key lies in consuming ingredients from all major food groups daily and incorporating as many nutritious choices as possible into your diet.
For practical guidance, consider the following recommendations for what to eat:
– Include good carbohydrate sources such as starchy crops like kumala, dalo, and cassava, as well as whole grains like oats, brown rice, wholemeal pasta, or rye bread.
– Aim to consume a variety of colorful fruits and vegetables, as diversity enhances nutrient intake.
– Emphasize plant-based protein sources such as lentils, beans, peas, and tofu to ensure you’re meeting your protein needs.
– Snack on a handful of unsalted nuts or seeds, including walnuts, almonds, sesame, or flax seeds, for healthy fats.
Now, let’s put theory into practice! To celebrate the Italian culinary heritage, we’re sharing a refreshing pasta salad recipe that combines all these food groups while being perfect for the warm weather.
**Tomato and Avocado Pasta Salad** (serves 2)
Ingredients:
– 160g wholemeal pasta (like penne or fusilli)
– 200g tomatoes
– 200g avocado
– 240g beans (Borlotti beans are recommended, but any variety works)
– Fresh herbs such as basil or mint
– A pinch of salt
– 1 tablespoon olive oil
– A handful of walnuts (or nuts of your choice)
– Optional: balsamic vinegar
Directions:
1. Bring water to a boil and cook the pasta according to package instructions. Regular stirring will prevent sticking; skip adding oil.
2. Wash and slice the tomatoes and avocado.
3. If using canned beans, be sure to rinse them to remove excess salt.
4. Avoid pre-cooked products like baked beans as they often contain high levels of salt, sugar, and fat.
5. Combine all ingredients and mix well. Add ample herbs to enhance flavors without excess salt or fat. Not only do herbs enhance taste, but they also pack valuable nutrients!
6. This dish is quick to prepare and makes a great packed lunch for school or the office. Balanced, nutritious, and low-GI, this pasta salad helps keep hunger at bay and discourages unhealthy snacking throughout the day.
This vibrant recipe promises to fuel your year with delicious and nourishing intentions, paving the way for a healthier lifestyle. Enjoy the journey towards wellness with each bite!
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