Healthspan Head of Nutrition, Rob Hobson July 17, 2017

Maintaining a healthy body weight is likely to reduce your risk of high blood pressure and heart disease both of which put you at greater risk of dementia. This low-calorie supper dish is inspired by the Mediterranean and includes tomatoes and olive oil, which form a key part of this diet. Research suggests the Mediterranean diet may reduce the risk of developing problems with memory and thinking.


• 4 large courgettes, peeled & spiralised

• 3tbsp extra virgin olive oil

• 2 garlic cloves, finely chopped

• 4 canned anchovies, rinsed and chopped

• ½ red chilli, finely chopped

• 1tbsp capers, rinsed

• 40g black olives, stoned and roughly chopped

• 100ml passata

• 2 tbsp tomato puree

• 10g flat leaf parsley, finely chopped


  1. Set a large pan of water on the hob to boil.
  2. In a large, deep-sided frying pan, heat the oil over a medium heat and add the garlic. Cook very gently so as not to burn or discolour the garlic.
  3. Add the anchovies and stir until they dissolve.
  4. Add the chilli, olives and capers cooking for 1 minute.
  5. Add the passata and puree, cook for another 5 minutes then take off the heat and stir in the parsley.
  6. Place the courgette linguini in the pan of water and boil for 30 seconds then drain. Serve the sauce on top of the courgette linguini.


Serves 2

308 calories per serving



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