Prof Tim Spector: The week-night meals I cook on repeat

Telegraph

24-03-2025

At the end of the working day, you'll find me poking around in the fridge and larder, coming out with some vegetables and tins of legumes to whip up a quick and healthy dinner.
In our household, I often do the cooking but my wife, Veronique, a dermatologist, also cooks some nights – it depends on who has been more busy with work.
The basis of all of our meals is some fresh vegetables. We get organic vegetable box deliveries from Riverford each week. Very often, we use the produce to make recipes from my cookbook, Food for Life, adapting as necessary, depending on what we have at home.
We rarely do takeaways – ordering one feels like a bit of a defeat and they're always disappointing. If we're not cooking, we're more likely to walk around the corner to a local restaurant in Islington, north London, where we're spoiled for choice.
If you're relying on takeaways and ready meals too often, it's worth learning how to make a meal in 15 minutes. Once you've got a few under your belt, you realise it's not too much hassle, you will enjoy cooking more and feel like you've got several go-tos that you can do with your eyes closed. I promise you'll have a better experience eating them than you will from a takeaway that might leave you feeling a bit sick and self-loathing.
We all get into ruts and it's important to switch things up and try different foods. Try some new recipes and see what excites you.
Monday: Roasted aubergine traybake
I like to start my week off by cooking this meal is really healthy and colourful. As well as aubergine, it's got chickpeas, tomatoes, peppers and halloumi – a cheese eaten more in Britain than anywhere else in the world, which adds extra protein to the dish and is a nice contrast to the vegetables.
Even without following this recipe to the letter, you can follow the principles of it by just chopping up whatever vegetables you have at home and roasting with some chickpeas and halloumi as a quick and easy dinner.
Tuesday: Smashed peas on toast
Almost all of us will have some peas in the freezer, making this a recipe that's perfect for when you need something quick and nutritious, when you don't have much in the fridge.
Frozen peas are a surprisingly great source of vitamin C and protein, making them an easy win for your gut health. The beauty of this dish lies in its versatility – you can stick with the smashed peas as they are, or use them as a base for all sorts of toppings.
I like to spread them on toast and add mixed seeds, feta cheese or a spoonful of kimchi or sauerkraut on top. It's a simple way to boost your intake of fermented foods, which are great for the gut microbiome.
Wednesday: Creamy kale pasta
You can still have luxurious comfort food – that would normally be pretty unhealthy and give you a big blood sugar spike – by making a healthy sauce to go with your pasta.
In this recipe, you whizz up cannellini beans, kale and garlic to create a bright green, creamy sauce (essentially a healthy alternative to a bechamel), that's super nutritious and will fill you up more than the traditional version.
A few years ago, I wouldn't have thought of using a blender to make a pasta sauce but it's something I rediscovered while writing my book. It's great for mixing up texture and livening up meals.
Thursday: Broccoli and walnut orecchiette
Pasta is an excellent way to enjoy both flavour and texture, and this dish is a perfect example of how combining the right ingredients can keep your blood sugar levels stable.
The walnuts bring in healthy fats, while the broccoli adds a fibre boost, both of which help to moderate your blood sugar response.
It's simple, wholesome cooking at its best – no fuss, just plenty of plants and fibre. It's a go-to in our house for a satisfying, comforting meal that delivers real nutritional benefits.
Friday: Cottage cheese bowl with egg, veg and toast
This recipe is a fantastic way to fuel your body with protein, healthy fats and fibre. The cottage cheese and eggs provide high-quality protein, while the variety of vegetables adds a wealth of nutrients and fibre to support a healthy gut.
It's a well-rounded, nutrient-dense meal that's really easy to make and incredibly satisfying to eat. I particularly like a toasted slice of sourdough to mop up all the delicious flavours in the bowl, and love that it's super quick to throw together and very versatile – just add any leftover vegetables you need to use up.
My must-have ingredients for cooking at home
Make sure your larder is up to date. I've always got plenty of beans and legumes (every type possible), as well as cans of lentils, tinned tomatoes, whole grain pasta, eggs, olive oil, a jar of miso and some ferments.
There's a lot you can do with frozen food, so make use of your freezer – stocking up on frozen berries for your breakfast and vegetables to turn into quick sides and be whizzed up for a quick soup.
I'd encourage people to move away from rice, especially white rice, and stock up on some other grains like bulgar wheat, pearl barley and quinoa. They're much more substantial and also tastier. I also buy packets of mixed grains that you can simply microwave and heat up in a minute or two, or you can cook the dried grain from scratch in around 10 minutes.
These are things that, after a hard day's work, make it easier to come home and make a meal in a hurry, without having to go out and buy fresh ingredients.