In a balanced diet, carbohydrates should make up a third of the food that we eat. Carbohydrates, like pasta, rice, and potatoes are a great source of energy and fibre, which helps us to feel fuller for longer, and they contain other essential nutrients like iron and B vitamins, too. 
 
Pasta is one of the most versatile carbohydrates. It comes in a huge range of shapes and sizes which can be combined with an infinite number of sauces to create a healthy, balanced meal. A 500g pack of spaghetti can also be purchased for as little as 28p, making it a great low-cost option for people on a range of budgets. 
 
Varieties made from chickpeas, edamame beans or lentils can also be bought for less than £1. These varieties provide a higher protein option and keeps this simple and versatile carbohydrate accessible to people who are coeliac or following a gluten free diet, too.

Making meals accessible

Pasta is clearly a beneficial food to have in our diet, but the fact that it is also extremely easy to cook, can be especially useful for those who face a range of barriers to cooking. This cooking process can be made even easier by utilising one of the most underappreciated kitchen appliances – the microwave! 
 
A microwave is a powerful oven, capable of supporting you to create a healthy, balanced meal quickly and cheaply (as it uses at least half the amount of energy, on average, as cooking on the hob or in the oven!). Cooking pasta in the microwave can be a useful skill for people who are not able to stand for long periods of time or lift heavy pots of water to and from the stove. 
 
If your parents or carers worried about you cooking using the hob or oven, then developing microwave cooking skills can also be beneficial, as the level of risk of things going wrong is lower. 
 
Try making a simple microwave pasta dish together by adding 75g of pasta per person to a large bowl. Carefully pour hot water from the kettle over the pasta, until the pasta is fully covered, but leaving some space at the top of the bowl. Microwave the pasta on high for 4–5 minutes, then give it a good stir. Microwave again at 2-minute intervals, until the pasta is cooked through – the more pasta you add to the bowl, the longer it will take to cook. Drain the water away and add your favourite sauce for a simple, speedy meal at any time of the day!

Thomas Young’s chickpea minestrone soup

ParalympicsGB athlete Thomas Young needs to make sure that he fuels his body correctly before a race. For a high intensity event, like the 100m sprint in which Thomas competes, his body needs to have lots of energy to power him to the finish line. As pasta is quick to cook and easy to digest, it’s a great choice for a pre-race meal! 
 
This minestrone soup provides much needed energy and hydration to support Thomas’ training. The chickpeas also contain high levels of protein, which will help his muscles repair post-race, and the green vegetables provide iron, which helps our blood carry oxygen around the body.

Recipe - serves 4

1 red onion, chopped 
1 carrot, peeled and chopped 
1 handful of green vegetables i.e. frozen peas, chopped green beans, cabbage 
2 garlic cloves, finely chopped 
1 tablespoon olive oil 
400g tin chickpeas, drained and rinsed 
100g spaghetti, broken into small pieces 
2 tablespoons tomato purée 
1 teaspoon dried mixed herbs 
1.2 litres hot vegetable stock, made from stock cubes and boiling water 
Salt and freshly ground black pepper

Equipment

1 sharp knife and cutting board 
1 large bowl

1. Mix the onion, carrot, garlic and oil together in a large microwavable bowl and season with salt and pepper.
2. Cover with a piece of kitchen roll and microwave on high for 3 minutes until the onion has softened.
3. Add the chickpeas, green veg, spaghetti, tomato purée, herbs and stock.
4. Microwave on high for 10 minutes, stirring halfway through, until the pasta is tender. Ladle into serving bowls and top with a good amount of black pepper.

Top tip

Put the bowl you're cooking the soup in on a plate to catch any stock that overflows. When you stop the microwave to stir the soup, carefully pour the stock on the plate back into the bowl.

A simple spin on a classic dish

With its mixture of carbohydrates, protein, fats and vegetables, lasagne makes a well-balanced meal. However, there are a range of challenges to making the traditional version – the Bolognese sauce requires a lot of different ingredients to be purchased and prepared, the cheese sauce requires constant whisking at the hob, assembling the layers requires precision and dexterity, and lifting the assembled dish in and out of the oven requires strength. These steps can be a challenge to younger and older people, as well as cooks with fatigue conditions, dexterity or other impairments. Not to mention they you need a lot of time to complete them all! 
 
When cooking in the microwave, it is beneficial to cook in smaller portions, as they will absorb more of the electromagnetic waves, cooking in a shorter amount of time. This single serving microwave lasagne is the perfect way to replicate the same range of balanced nutrients and comforting, cheesy goodness in less time and with less effort!

Recipe – serves 1

1 fresh lasagna sheet 
75g spinach, roughly chopped 
1 tablespoon yellow pepper, finely diced 
60g ricotta cheese 
3 large basil leaves, finely chopped 
1/8 teaspoon granulated garlic 
6 tablespoons tinned tomatoes 
3 tablespoons shredded mozzarella

Equipment

1 sharp knife and cutting board 
2 small bowls 
A kettle

1. Boil the kettle. Cut the lasagna sheet in half and then in half again. The pasta pieces should fit snugly inside the mug or bowl in which you will be assembling the lasagne. Place the pieces into a shallow bowl and carefully cover with hot water from the kettle. Set aside to soften.
2. Chop the spinach, place it in a microwave-safe bowl and cover with cling film, poking a few holes for ventilation. Microwave for 1 minute. Take out the spinach and let it rest for 1 minute. Then mix the spinach with the ricotta, pepper, granulated garlic, and salt. Food keeps cooking after you take it out of the microwave so resting is important.
3. Place 2 tablespoons of chopped tomatoes at the bottom of a small bowl or mug. Top with a piece of softened pasta. Use a fork to remove the pasta from the water as it might still be hot!
4. Add some spinach mixture, 1 tablespoon of mozzarella, and a pasta sheet. Continue building the lasagna, ending with a layer of pasta. Sprinkle any remaining mozzarella on top.
5. Microwave the lasagne for 1 minute 30 seconds. Use a fork to check that the mozzarella on the lower layers is melted. If it isn’t, continue microwaving at 15-second intervals until the cheese is fully melted. Leave to rest for at least 30 seconds before eating.

Top tip

Metal containers or coverings, including foil, should never be used as they can reflect microwaves back into the appliance and cause a fire. Choose a wide and shallow microwave safe glass, ceramic or plastic dish instead. A round container is also best as it will help to ensure that the microwaves can reach the food evenly.

Learning activities

Use this article to start a conversation with young people about the barriers that could lead someone to choose to adapt conventional cooking methods, like making pasta in the microwave instead of on the hob.

Examples could include:

• Adaptations for a person with a physical impairment or fatigue condition. You should never leave a boiling pot unattended, and you should also never sit down near the hob, due to the risk of burns from spillages. Because of this, cooking pasta on the hob could be problematic for someone who cannot stand for long periods of time or lift heavy pots of water to the stove. Microwave meals are safety contained within the appliance and can be made in a shorter amount of time, in smaller quantities.
• Limited equipment or access to a kitchen. Not everyone will have access to a fully equipped kitchen with a hob or cooker. Microwaves can be added to any location with a flat, stable surface and good ventilation.
• Financial reasons. Ready meals can sometimes (although definitely not always) work out cheaper than buying individual ingredients, but their nutritional value is often lower, and they might be higher in ingredients like saturated fat and salt, which should be consumed in moderation. Microwaves can make fresh, balanced, home-cooked meals accessible to people with limited finances, which also cost less to cook, due to lower energy demands.

Want to explore the reasons why everyone should learn to cook and the barriers that make it difficult for some people further? Check out our new Let’s Cook recourses with ParalympicsGB’s Chris Skelley and Amy Conroy, plus Team GB weightlifter Emily Campbell.