Sometimes the simplest dishes are the most nourishing. Spaghetti aglio e olio (garlic and oil pasta) is a traditional Italian staple that relies on just a handful of ingredients to create something deeply satisfying. Beyond its simplicity, this dish offers genuine brain-supporting benefits. Garlic contains compounds that support cognitive function and may help protect against age-related decline, whilst quality olive oil delivers polyphenols and healthy fats that fuel mental clarity and reduce inflammation. It's comfort food that actually works for you.
Ingredients (serves 2):
-
200g spaghetti
-
6 cloves garlic, thinly sliced
-
1/3 cup extra virgin olive oil
-
1/2 tsp chili flakes (optional)
-
1/4 cup fresh parsley, roughly chopped
-
Sea salt, to taste
-
Freshly cracked black pepper
-
Parmesan cheese, for serving (optional)
-
Zest of half a lemon (optional)
Method:
-
Cook the pasta: Bring a large pot of salted water to a boil. Cook spaghetti according to package directions until al dente. Reserve 1 cup of pasta water before draining.
-
Infuse the oil: Whilst the pasta cooks, heat olive oil in a large pan over low-medium heat. Add sliced garlic and cook gently for 2-3 minutes, stirring frequently, until fragrant and just golden. Don't let it brown or it'll turn bitter.
-
Add heat: Stir in chili flakes (if using) and cook for another 30 seconds until fragrant.
-
Combine: Add the drained pasta directly to the pan with the garlic oil. Toss well, adding pasta water a splash at a time until the sauce coats the spaghetti smoothly. You want it glossy, not dry.
-
Finish: Remove from heat, stir through parsley, and season with salt and pepper. Add lemon zest if using for brightness.
-
Serve: Plate immediately and finish with freshly grated parmesan if desired.
Serving Suggestions:
-
Serve with a simple rocket salad dressed with lemon and olive oil
-
Add grilled prawns or chicken for extra protein
-
Pair with roasted cherry tomatoes on the side
-
Top with toasted breadcrumbs for added texture
-
Serve alongside grilled vegetables like courgette or asparagus
The Recipe's Health Benefits:
-
Garlic: Contains allicin and other sulphur compounds that support cognitive function, cardiovascular health, and may help protect against neurodegenerative decline. Raw or lightly cooked garlic retains more of these beneficial compounds.
-
Extra virgin olive oil: Rich in polyphenols and monounsaturated fats that reduce inflammation, support brain health, and improve memory. Quality matters: look for cold-pressed, unrefined olive oil.
-
Minimal processing: Unlike cream-heavy or overly processed pasta dishes, aglio e olio keeps ingredients in their most nutrient-dense form, letting the natural compounds do their work.
-
Quick and fresh: Cooking garlic gently preserves its bioactive compounds, whilst fresh parsley adds vitamins K and C, plus antioxidants that support overall brain and immune function.
Product Spotlight
Mental clarity doesn't just come from what you eat - it starts with how well your brain can fuel itself at the cellular level. Essentials Plus combines a carefully selected blend of nootropics and adaptogens designed to support cognitive performance, focus, and sustained energy without the jitters or crash.
With ingredients like Lion's Mane for neuroplasticity, Bacopa for memory retention, and Rhodiola for mental stamina, Essentials Plus helps your brain perform at its best, especially during demanding days. Pair brain-supporting meals like garlic-rich pasta with targeted nootropic supplementation, and you're addressing both nutrition and cognitive function, the foundation for sharper thinking and sustained focus.