Slow-roasting tomatoes concentrates their natural sweetness while also making their lycopene more bioavailable. Lycopene is a fat-soluble carotenoid associated with antioxidant activity and cardiovascular health, so pairing the tomatoes with extra virgin olive oil and pistachios may also help its ab...

Pearl barley is one of the most underrated whole grains from a nutritional perspective. It is particularly rich in beta-glucans, a type of soluble fibre that has been extensively studied for its ability to help lower LDL cholesterol by reducing its absorption in the digestive tract. Beta-glucans als...

This makes a lovely small bowl that you can use as a snack. If you wanted to make it a main meal you could add your protein of choice and throw on some steamed greens before slathering over that incredible satay sauce. 

Carrots are often overlooked as the centrepiece of a meal, yet roasting transfo...

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
...