The peppery bite of broccoli rabe mellows when joined by Parmesan, pine nuts, and red-pepper flakes. Plus, you get a solid serving of vegetables in a comforting bowl of pasta. You could also stir this pesto into lentils and sprinkle the dish with crumbled fresh goat cheese.
Whole-grain spaghetti gets striking color from a quick toss with pureed beets (a prime source of the phytonutrient betalain). Sun-dried tomatoes -- richer in lycopene than fresh ones -- lend the sauce a caramelized sweetness.
Adding toasted whole-wheat breadcrumbs gives this dish a nice crunch that balances out the creaminess of the sauce. Rather than baking the shells with the crumbs on top (which can make them soggy), toast the breadcrumbs separately, and toss a handful over each serving right before you put it on the table.
Adapted with permission from "Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen" by Heidi Swanson, copyright 2011. Published by Ten Speed Press, a division of Random House, Inc.
Pasta salads are great lunch partners with sandwiches, and can often stand on their own as a main course. Find recipes for classic, creamy pasta salad, as well as other less traditional recipes, including Asian, Greek, and Italian versions.
Whole-wheat pasta, such as this shell-shaped chiocciole, is a high-fiber pick. Here, it's combined with other Italian ingredients (arugula and ricotta salata), plus Japanese edamame, to yield a multitude of tastes, textures, and nutrients. You can serve this dish cold, as a pasta salad, if you like. Refrigerate, covered, up to one day.