Fresh basil, rocket, peppers, olives and tomatoes give a summery, Mediterranean flavour to this prepare-ahead salad. It makes a nutritious main course because it's high in starchy carbohydrates with just enough protein from the bresaola, which is Italian cured beef. To complete the theme, serve it with olive ciabatta.
The salad can be prepared up to 8 hours ahead and chilled. Remove it from the fridge 15 minutes before serving to allow it to come to room temperature, and add the tomatoes, rocket and basil at the last minute. * Instead of bresaola, you can use Parma ham. * For a German-style potato and frankfurter salad, cook 400 g (14 oz) scrubbed new potatoes in boiling water, then drain and cool. Heat 2 frankfurters in simmering water for 3 minutes; drain and slice. Make the dressing with 3 tbsp extra virgin olive oil, 1 tbsp white wine vinegar and 1 tsp German mustard. Cut the potatoes in half and toss with the dressing and frankfurters. Cover and chill until about 15 minutes before serving, then add 100 g (3 1/2 oz) young spinach leaves and toss gently.
Being a starchy carbohydrate, pasta is an excellent energy-giving and satisfying food for all the family. The energy is slowly released as the pasta is digested, so helping to prevent between-meal hunger pangs. * Tomatoes and red peppers are both excellent sources of beta-carotene (the plant form of vitamin A) and vitamin C . * Cutting, chopping or slicing tomatoes just before serving preserves as much of their vitamin C content as possible.
A, B1, B6, C, E, niacin * copper, iron, magnesium * B2, folate, calcium, selenium, zinc