Spaghetti Aglio e Olio

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:

1. 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.

2. 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.

3. Add heat: Stir in chili flakes (if using) and cook for another 30 seconds until fragrant.

4. 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.

5. Finish: Remove from heat, stir through parsley, and season with salt and pepper. Add lemon zest if using for brightness.

6. 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.

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