Adolescent girls and young women have an increased need for iron-rich foods. And enhancing vitamin C consumption is essential for optimal iron absorption. Our iron-rich pasta dish is a simple and tasty dish that scores on all levels. With the combination of tomatoes, clams, and parsley, it’s the perfect marriage for an iron-clad, vitamin C meal.
In large saucepan, partially cook linguine in lightly salted boiling water for 6 minutes, or still very firmu2014but not al dente. Reserve 1 1/2 cups (350 mL) pasta water and set aside. Drain remaining water from pasta and place pasta in large bowl.
Add oil to saucepan and heat just until shimmering. Add onion, garlic, and red pepper flakes. Sauteu0301 over medium heat until soft but not browned, about 2 or 3 minutes. Add wine, tomatoes, and clams. Cover and cook, shaking pan a few times, until clams have opened, about 5 minutes. Using slotted spoon, lift lid, removing clams that have opened to a separate dish.
When all clams are removed, add reserved pasta water and black beans to saucepan with tomatoes and bring to a boil. Add partially cooked linguine and cook, tossing pasta with tongs several times, until pasta is al dente, about 2 more minutes.
Remove from heat and return clams and any accumulated juices to saucepan. Add parsley and toss to evenly mix. Divide among 6 serving bowls and drizzle with a little extra oil and a sprinkling of black pepper, if you wish.
This recipe is part of the 4 Delectable Recipes That Are Amazing for Women's Health collection.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.