Life Without Diabetes courgette bake

This courgette bake dish is a perfect example of simple ingredients, executed well. If you are strapped for time, slice the courgettes into 2cm chunks. It reheats nicely, too, so you can save what’s left for the following day. 

courgette bake
Chris Alack

Prep time 10 minutes

Cook time 35-40 minutes

Serves 4

400g can chopped tomatoes
1 garlic clove, peeled and roughly chopped
1 quantity Roasted Red Pepper Dressing (see below)
3 medium courgettes
1 tsp olive oil
salt and pepper

  1. Preheat the oven to 190C/170C fan/gas 5.

2. Place the tomatoes and garlic in a saucepan and simmer over a medium heat for 10 minutes. Remove from the heat and stir in the dressing (see below). Blitz with a hand blender until smooth. Season to taste. Pour the tomato sauce into a 28cm x 22cm baking dish and spread out evenly. 

3. Using a potato peeler, peel each courgette into long thin ribbons, then loosely roll up each strip like a rose and place on the sauce. Carry on until the entire surface of the sauce is covered. Lightly brush the olive oil over the courgettes and season with salt and pepper. Bake for 25-30 minutes.

4. Serve the courgette bake straight from the oven. 

FOR THE ROASTED RED PEPPER DRESSING 

Preheat the oven to 240C/220C fan/gas 9. Roast two whole red peppers on a baking tray for 25 minutes. Add 1 red chilli to the tray and bake for another 10 minutes until the skins blacken and blister. Remove from oven, peel and discard pepper skins then transfer the vegetables to a bowl, cover with clingfilm and leave to cool. Tear each pepper in half, discarding the stem and seeds, and place, with their oil, in a small food processor. Remove the chilli stem and add it, with 20g basil leaves and 1 tablespoon red wine vinegar, to the processor. Blitz until smooth and season to taste.

We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.

Buy the book with 20 per cent off

Life Without Diabetes by Professor Roy Taylor is published by Short Books, price £9.99. To order a copy for £7.99, with free p&p, until 25 January, call 01603 648155 or go to mailshop.co.uk.

© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.