Spinach, pear and feta pasta salad

Serves

4

Timing

Preparation: 30 mins [or 1 hour if cooking and cooling pasta] Cooking: none

450g/1lb penne or fusilli pasta shapes, cooked and cooled
375g/12oz baby spinach leaves
2 ripe pears, skin on and sliced
2 yellow peppers, deseeded and sliced
Half a cucumber, sliced thinly
120g/4½ oz feta cheese
2 tbsp fresh parsley, chopped

Dressing
100ml extra virgin olive oil
30ml balsamic vinegar
1 generous tbsp runny honey
Low sodium salt and freshly ground black pepper

Method

1 For the dressing, mix together the extra virgin olive oil, balsamic vinegar, honey, low sodium salt and black pepper.

2 Then mix together the first six ingredients in a roomy bowl. Pour over a little of the dressing and toss well. Sprinkle with the chopped parsley.

Dr Clayton says

Pasta is a healthy low fat source of both protein and complex carbohydrate, with an intermediate glycemic index.

Spinach contains Vitamin K, lutein, beta carotene and Vitamin C (anti-oxidants), and potassium which can help lower blood pressure, as well as folate. Yellow peppers are another good source of Vitamin C.

Pears are a good source of dietary fibre, essential for a healthy digestive system as well as being a good source of potassium and Vitamin C. Pear skin contains immuno stimulants similar to those in Echinacea and shiitake mushrooms.

Dr Clayton says

highlights the benefits from the main ingredients in each recipe, and the symbols show how those foods can reduce major health threats. The more symbols, the stronger the protection.

Heart disease

Bowel problems

Joint damage

Skin ageing

Osteoporosis

Cancer

Brain function

Eyesight