This vibrant one-pan meal is a wonderful example of how simple ingredients can work together to support multiple aspects of health. Butter beans provide an excellent source of plant protein alongside slowly digested carbohydrate and soluble fibre, making them particularly valuable for supporting hea...

This comforting stew is built around some of the most evidence-backed ingredients in nutritional medicine. Garlic contains sulphur compounds, including allicin, which is formed when garlic is chopped or crushed. These compounds have been extensively studied for their potential role in supporting car...

Butter beans provide plenty of fibre alongside plant protein, helping to support a healthy gut microbiome while creating a meal that is deeply satisfying. Aubergines contribute anthocyanins and other polyphenols concentrated within their richly coloured skins, while garlic and onions provide sulphur...

Peas provide protein, fibre and slowly digested carbohydrates, while spinach contributes folate, vitamin K and carotenoids. Oyster mushrooms contain beta-glucans and ergothioneine, a unique antioxidant currently being studied for its potential role in healthy ageing. Together they create a satisfyin...

Lentils are naturally rich in protein and fibre, helping to support digestive, metabolic and cardiovascular health. Aubergines provide polyphenols, while tomatoes contribute lycopene, a carotenoid associated with heart health. A creamy cashew béchamel replaces the traditional dairy topping, providin...

Cauliflower provides glucosinolates that are converted into biologically active compounds involved in the body's natural defence systems. Chickpeas contribute protein, fibre and minerals that support digestive and metabolic health, while ginger and turmeric contain phytochemicals that have been exte...

This gorgeous smokey chilli is packed with fibre that helps create a meal that takes a long time to digest, thus a long time to liberate its glucose content. This gently drip feeds our blood sugar instead of carpet bombing it. 

Ingredients:

• 1 large red onion, finely chopped.
• 3 cloves garlic, ...

This is one of my true classics and one that once tasted, never forgotten. It lowers cholesterol due to the soluble fibre content of the lentils. This forms a gel like substance in the gut that binds to bile acids that have been released during digestion. 95% of these are usually reabsorbed, but sol...

One of my most popular dishes from the very first 'The Medicinal Chef' book. I do love King Prawn curry and this is minimal effor for maximal flavour. The high zinc content of the prawns makes this a great dish for when your immune system needs a bit of a lift. 

Ingredients:

• 1 large onion, co
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I do love a good pizza, but lets be honest. Most of the ones that you get from your local takeaway are hideously bad for you. But, that doesn't have to be the case - if you make them yourself. Let me show you how. 

Ingredients: 

• 1 bag of multigrain bread mix.
• 400ml tomato passatta.
• 1 large clo
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Dont be afraid to make a curry at home. It really does not have to be difficult. This easy vegan version is perfect if you are new to making them. 

Ingredients:

• 3 cloves of garlic - finely chopped.
• 1 large red onion - halved and sliced.
• 2 star anise.
• 3 cardamom pods.
• 1 teaspoon of turmeric.
...

I know cauliflower steak can divide the room and is a little 'instagrammy', but it is a very satisfying dish and I often will make this on a Sunday if I am not in the mood for a meat based centre piece. 

Ingredients: 

• 350g new potatoes, halved.
• Olive oil, for drizzling and sautéing.
• ⅔ tsp garl
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