A Sicilian-inspired pasta with sardines, tomatoes, garlic, and chili flakes. One of the most nutrient-dense pastas you can make.
Ingredients flow into bioactive compounds, which flow into evidence-backed outcomes. Hover any node to isolate its lineage, or click to pin it.
Cook whole wheat pasta according to package directions. Reserve 1/2 cup pasta water.
Heat olive oil in a large skillet over medium heat. Add garlic and chili flakes.
Add diced tomatoes and cook 5 minutes until they break down.
Add sardines (drained), gently breaking them into chunks.
Toss in drained pasta and a splash of pasta water. Stir gently.
Season with salt and pepper. Toss until sauce coats the pasta.
Serve with chopped parsley and a squeeze of lemon.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Calcium absorbs best in doses ≤500 mg with food. If this meal already supplies meaningful calcium, a smaller supplement dose is enough.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.