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Italian Broccoli & Anchovy Pasta with Walnuts, Lemon Zest & Fresh Parsley

Alzheimer's is not an inevitable part of ageing — and what you eat is one of the most powerful tools you have to slow its progression. This pasta was built entirely around the MIND Diet, the most evidence-based dietary approach for brain protection available. Anchovies are one of the richest sources of DHA — the omega-3 fatty acid that makes up 40% of the polyunsaturated fats in your brain. Low DHA levels are consistently found in Alzheimer's patients. Broccoli delivers sulforaphane, a compound that crosses the blood-brain barrier and directly activates the brain's own antioxidant defence system. Walnuts add alpha-linolenic acid that supports neural membrane integrity and reduces the neuroinflammation driving Alzheimer's progression. Olive oil brings oleocanthal — one of the only natural compounds shown to physically break down the amyloid plaques that accumulate in Alzheimer's brains. Fresh parsley adds apigenin, a flavonoid increasingly linked to improved memory formation and neuronal connectivity. And lemon zest delivers limonene, a powerful antioxidant polyphenol that protects neurons from oxidative stress. This is Italian food at its most medicinal.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 2 people
Course: Main Course
Cuisine: Healthy, Italian, Mediterranean
Calories: 490
Ingredients Equipment Method

Ingredients
  

  • 160 g whole wheat pasta spaghetti or linguine
  • 250 g broccoli cut into small florets
  • 6 anchovy fillets in olive oil drained
  • 2 garlic cloves thinly sliced
  • 2 tbsp extra virgin olive oil
  • 30 g walnuts roughly chopped
  • 3 tbsp fresh parsley chopped
  • 1 medium lemon zested
  • 1 pinch chilli flakes
  • ¼ tsp black pepper freshly ground

Equipment

  • 1 Large pot For boiling pasta and broccoli
  • 1 Large skillet Min. 28cm (11 inch)
  • 1 Small dry skillet For toasting walnuts
  • 1 Colander For draining pasta
  • 1 Zester or microplane For lemon zest
  • 1 Small cup or bowl For reserving pasta water

Method
 

  1. Place the roughly chopped walnuts in a dry skillet over medium heat. Toast for 3–4 minutes, stirring frequently, until fragrant and lightly golden. Remove immediately and set aside.
  2. Bring a large pot of water to a boil. Add the pasta and cook according to package instructions until al dente. In the last 3 minutes of cooking, add the broccoli florets directly to the pasta water. Reserve a generous cup of pasta cooking water before draining. Drain and set aside.
  3. Heat the olive oil in a large skillet over medium-low heat. Add the sliced garlic and chilli flakes and cook gently for 2 minutes until soft and fragrant. Add the anchovy fillets and break them up completely with a fork — they will dissolve almost entirely into the oil. Cook for 2 minutes stirring constantly.
  4. Add the drained pasta and broccoli directly to the skillet. Toss everything together well, adding splashes of reserved pasta water to create a silky, glossy sauce. Add the lemon zest, black pepper, and half the fresh parsley. Toss again.
  5. Divide between two bowls. Scatter the toasted walnuts and remaining fresh parsley generously over the top. Finish with a final drizzle of extra virgin olive oil. Serve immediately.