Anti-ageing food: Dr Michael Mosley dinner recipes

Boost good bacteria with fermented foods such as kimchi and homemade sauerkraut with these delicious dinner recipes from Dr Michael Mosley, the creator of the 5:2 diet.

Beetroot and beef burger with kimchi and lime yoghurt

Michael Mosley dinner recipes
Adrian Lawrence

SERVES 2

545 CALS

2 spring onions, finely chopped
250g lean beef mince
1 large cooked beetroot, grated then drained
1/2 lime, zest and juice
2 tsp olive oil
2 wholemeal burger buns
50g full-fat live yogurt
1 baby gem lettuce
2 tbsp kimchi

1. Mix the spring onions, beef mince, drained beetroot, lime zest and some seasoning together in a bowl then use your hands to form into two burgers.

2. Heat the olive oil in a frying pan and cook the burgers for 3-4 minutes on each side until just cooked through. Rest on a plate then put the burger buns, cut side down, into the pan to lightly toast.

3. Mix the yogurt with the lime juice and some black pepper then spread on to the buns. Layer up with the lettuce leaves and burgers, topping each with a dollop of kimchi.

5-spice roasted aubergine, sesame wild rice and sugarsnap peas

Michael Mosley dinner recipes
Adrian Lawrence

SERVES 2

511 CALS

2 tsp Chinese 5 spice
1 garlic clove, finely grated
2 tbsp olive oil
2 tsp rice wine vinegar
2 aubergines, cut in half lengthways and flesh scored
150g wild rice
150g sugarsnap peas, cut in half lengthways
1 tbsp sesame oil

1. Preheat the oven to 200C/180Cfan/gas 6.

2. Mix the 5 spice, garlic, olive oil, rice vinegar and some seasoning together in a small bowl then brush it all over the aubergine. Spread out on a lined baking tray, skin side down, and cook in the oven for 50-55 minutes until soft and caramelised.

3. Meanwhile, cook the wild rice in plenty of boiling water for 35-40 minutes, adding the sugarsnap peas to the pan for the last 2 minutes of cooking. Drain, then stir through the sesame oil and season well.

4. Serve the roasted aubergine alongside the rice and sugarsnap peas. 

Spiced roasted cauliflower and chickpeas with spinach and garlic yoghurt

Adrian Lawrence

SERVES 2

516 CALS

1 large cauliflower, broken into florets
400g can of chickpeas, drained
2 tsp ground cumin
1 tsp turmeric
pinch chilli powder
3 tbsp olive oil
100g baby spinach
1 small garlic clove, finely grated
150g full-fat live yogurt

1. Preheat the oven to 200C/180Cfan/gas 6.

2. Put the cauliflower and chickpeas on a large baking tray. Sprinkle over the cumin, turmeric, chilli powder and plenty of seasoning then drizzle over the oil and mix everything together well. Roast in the oven for 50 minutes, turning once, until the cauliflower is soft and starting to caramelise and the chickpeas are crisp. For the last 5 minutes of cooking add the spinach tothe baking tray so it wilts. Once it comes out of the oven, stir everything together.

3. Mix the garlic and yogurt together with some seasoning and serve alongside the roasted cauliflower and chickpeas.

Ginger, garlic and lime whole roast chicken with asian slaw

dr Michael Mosley dinner recipes
Adrian Lawrence

SERVES 4

586 CALS

5cm chunk of ginger, finely grated
2 garlic cloves, finely grated
2 limes, zested and cut into halves
2 tbsp olive oil
1.5kg whole chicken
1 large carrot, coarsely grated
¼ red cabbage, finely sliced
¼ white cabbage, finely sliced
1 tbsp sesame oil
4 slices seeded sourdough bread

1. Preheat the oven to 200C/180Cfan/gas 6.

2. Mix the ginger, garlic, all the lime zest and the juice from 3 of the 4 halves in a small bowl with some seasoning. Reserve 1 tsp of the mixture in a separate bowl to use for the coleslaw dressing.

3. Mix the remaining mixture with the olive oil and rub all over the chicken. Put the unsqueezed lime half inside the cavity then cook it in the oven for 60-80 minutes, checking that the juices run clear at the end of the cooking time. Cook for a further 5-10 minutes if needed.

4. Meanwhile, mix the carrot, red cabbage and white cabbage together in a bowl. Whisk the sesame oil into the reserved ginger-garlic mix and pour over the vegetables.

5. Carve the chicken and serve with the coleslaw and the bread on the side.

One-pan paprika and rosemary pork tenderloin with cherry tomatoes and butter beans

dr Michael mosley dinner recipes
Adrian Lawrence

SERVES 2

529 CALS

2 sprigs of rosemary, leaves roughly chopped (or 1 tsp dried)
2 tsp paprika
2 tbsp olive oil
450g pork tenderloin, cut into 2 pieces
200g cherry tomatoes
400g tin of butter beans, drained

1. Preheat the oven to 200C/180Cfan/gas 6.

2. Rub the rosemary, paprika, 1 tbsp olive oil and plenty of seasoning over the pork.

3. Heat a large nonstick, oven-proof frying pan and cook the pork over a medium heat for 2 minutes on each side. Add the tomatoes, butter beans and a good splash of water to the pan then transfer it to the oven for 10-15 minutes. Drizzle over the remaining olive oil before serving.

Miso and sesame crusted tuna with colourful veg fried rice

Michael Mosley dinner recipes
Adrian Lawrence

SERVES 2

580 CALORIES

1 tbsp miso paste
2 tuna steaks
2 tbsp sesame seeds
2 tbsp olive oil
1 garlic clove, finely chopped
1 carrot, diced
¼ red cabbage, finely sliced
250g pouch microwave brown rice
2 spring onions, finely sliced

1. Spread the miso paste over the tuna steaks then sprinkle over the sesame seeds so they stick. 

2. Heat 1 tbsp of olive oil in a wok or saucepan and cook the chopped garlic for 1 minute before adding the sliced carrot and cabbage. 

3. Fry together for 2 minutes before adding the rice and cooking for 2 more minutes, stirring well.

4. Meanwhile, heat the remaining olive oil in a nonstick frying pan and cook the tuna steaks for 1-2 minutes on each side, or to your liking. 

5. Serve the tuna with the brown rice and scatter over the spring onions.

And a spoonful on the side… Carrot, white cabbage and radish sauerkraut

Michael Mosley dinner recipes
Adrian Lawrence

188 CALS FOR A JAR

1 large carrot, shaved into ribbons
½ white cabbage, thinly chopped
200g radishes, cut into quarters
1 onion, thinly sliced
4 tsp sea salt
1 tsp cumin seeds
1 tsp chilli flakes

You will need a 1 litre glass jar with a lid

1. Put all the ingredients in a large bowl then massage with your hands for 1-2 minutes. Leave to stand for 1-2 hours then push the mixture tightly into the jar and pour over the remaining liquid from the bowl. The liquid should be higher than the vegetables. If it isn’t, mix 1 tsp of salt dissolved in 200ml of water and pour over, leaving a gap between the liquid and the top of the jar. 

2. Place a heavy glass object on top to keep the vegetables weighed down under the liquid and leave it on the worktop, out of direct sunlight, for a minimum of 3 days or up to 2 weeks. Taste it regularly and when you are happy with the flavour, screw on the lid and store in the fridge for 2-3 months.