Supper Club: Tim Spector shares three recipe extracts from his new cookbook

Aubergine parmigiana
Serves 4

Preparation time: 15 minutes
Cook time: 1 hour

What could be more comforting than an aubergine parmigiana? We’ve given this classic a gut health twist by adding fibre-packed lentils, but this will work just as well with any bean. Add a mix of both to increase the fibre and plant protein in this dish, making it even more hearty and satisfying.

Ingredients

• 3 aubergines, sliced lengthways into 1cm-thick slices
• 2 tbsp olive oil 1 onion, finely chopped
• 2 garlic cloves, roughly chopped
• 1 red chilli, thinly sliced
• 1 x 400g tin chopped tomatoes
• 1 x 400g tin black or green lentils, drained
• 30g basil, leaves torn, plus a few to garnish
• 125g ball of mozzarella, torn
• 20g finely grated Parmesan cheese
• salt and black pepper

Top-ups

• kimchi
• extra basil

Swaps

• black-eyed beans for lentils
• vegan cheese alternative

Method

1. Preheat the oven to 200°C/180°C fan/400°F/gas 6. Line a large baking tray with baking parchment and lay out the aubergines in a single layer. Season with salt and pepper and drizzle 1 tablespoon of the olive oil all over. Bake for 25 minutes until golden and soft.
2. Meanwhile, place a frying pan over a medium heat and sauté the onion in the remaining oil for 3 minutes until softened. Add the garlic and chilli and cook for 1 minute more. Pour in the tomatoes and lentils, then half-fill the tomato tin with water and add this to the pan too. Simmer for 10 minutes until slightly thickened. Add the basil and cook for 5 minutes more, then season with salt and pepper.
3. Spoon a third of the ragu mixture into the base of a 20–23cm square ovenproof dish (or similar) and top with a layer of aubergine. Repeat this twice more, then finish with the mozzarella and Parmesan.
4. Bake for 30 minutes until the cheese is bubbling and golden brown. Serve with some steamed greens.

Broccoli and walnut orecchiette
Serves 2

Preparation time: 10 minutes
Cook time: 15 minutes

Pasta is a fantastic vehicle for flavour and texture, and this dish is a great example of how combining foods can help your blood sugar response. There are plenty of healthy fats from the walnuts in the delicious and satisfying sauce, as well as fibre from the broccoli – both of which slow your blood sugar response. This is fuss-free, healthy cooking at its finest.

Ingredients

• 100g orecchiette pasta
• 150g cherry tomatoes
• 80g walnuts
• 2 tbsp Boosting Bouillon (page 259) or nutritional yeast
• 1 large head of broccoli (350g), cut into small florets
• salt and black pepper

Top-up

• nut crumb (page 257)
• swap Parmesan for Boosting Bouillon

Method

1. Bring a large saucepan of salted boiling water to the boil and cook the pasta for 10 minutes.
2. Meanwhile, put the tomatoes, walnuts and Boosting Bouillon into a food processor with a pinch of salt and pepper and blitz until you have a chunky paste.
3. After the pasta has been cooking for 10 minutes, add the broccoli florets to the pan and cook for 2 minutes longer. Drain, reserving about 100ml of the cooking water.
4. Tip the walnut and tomato paste into the saucepan with almost all the reserved pasta water, mix and heat through for about 1 minute. Return the pasta and broccoli to the pan and toss to combine everything. Add a splash more water if needed, season with salt and pepper and serve

Creamy kale pasta
Serves 2

Preparation time: 5 minutes
Cook time: 10 minutes

A good pasta can be so satisfying, and this recipe improves the nutritional value by adding our beloved fibre-packed beans, which also make the sauce creamy and delicious. Including extra seeds on top will bring a delightful crunch, plus added fibre, good fats and protein.

Ingredients

• 90g wholewheat pasta
• 100g kale or cavolo nero, stalks removed and thinly sliced
• 1 garlic clove
• juice of 1 lemon 2
• tbsp Boosting Bouillon (page 259)
• 1 x 400g tin cannellini beans and their liquid
• salt and black pepper

Top-ups

• sauerkraut seed mix sprinkle (page 258)

Swap

• nutritional yeast or Parmesan for Boosting Bouillon

Method

1. Bring two saucepans of salted water to the boil. Put the pasta in one and cook for 8–10 minutes, or until al dente.
2. Put the kale and garlic in the other saucepan and blanch for 3 minutes. When ready, drain and add to a blender with the lemon juice and Boosting Bouillon.
3. Pour the beans into a sieve set over a bowl, keeping the liquid from the tin. Add a quarter of the beans to the blender along with the reserved liquid and blitz until totally smooth.
4. When the pasta is ready, drain it, reserving 2 tablespoons of the cooking water. Return to the pan with the remaining cannellini beans, reserved cooking water and the blended sauce. Heat through for a minute or so, taste and season if necessary and serve.