Reverse Your Bio Age Dinner Recipes 4

Dinner is where the day gently winds down — and where your body does some of its most important repair work.

The recipes in this collection are designed to support digestion, recovery, and cellular renewal in the hours that matter most. You’ll find deeply nourishing dishes: gut-healing stews, nutrient-dense bolognese, simple baked fish, Moroccan-spiced meatballs, and other comforting, flavour-rich meals that deliver real nourishment without heaviness.

This is food that feels grounding at the end of the day — satisfying, warming, and intentionally balanced to support overnight repair, stable blood sugar, and better sleep.

Eat well. Unwind. Let the healing happen overnight.

Gut Healing Stew

Makes: 3–4 servings

Ingredients

• 400–500 g diced stewing meat (shin of beef, diced lamb, diced chicken leg or diced pork leg)
• Optional: 1 piece of marrow bone
• Olive oil
• 1 onion
• 2 carrots, diced
• 2 parsnips, diced
• ½ butternut squash, diced
• 500 ml bone broth
• Fresh herbs like thyme or rosemary
• Salt
• Fresh parsley and lemon zest to garnish

Slow Cooker Method

1. In a large pan, sear the meat in olive oil until brown on all sides.
2. Add the meat to the slow cooker. Add the vegetables, herbs and marrow bone. Season with salt and pepper.
3. Cover with stock (you only need to just cover the ingredients). Cook on low all day (about 8 hours). Remove the marrow bone.
4. Sprinkle with freshly chopped parsley and a little lemon zest before serving.

Pan Method

1. Sear the meat in olive oil until brown on all sides.
2. Add the vegetables, herbs and marrow bone. Season, add the stock and bring to the boil.
3. Cover and simmer for 2–3 hours, topping up with water as needed. Remove the marrow bone.
4. Sprinkle with freshly chopped parsley and lemon zest before serving.

Salmon Fishcakes

Makes: 4–6 fishcakes

Ingredients

• Olive oil
• 200 g cooked salmon, flaked
• 200 g cooked sweet potato, mashed
• 3 spring onions, finely sliced
• 1 tsp fresh dill, finely chopped
• 1 tsp fresh parsley, finely chopped
• Zest of one lemon
• Sea salt and freshly ground black pepper

Method

1. Preheat oven to 190°C.
2. Place the salmon, spring onions, dill, parsley, lemon zest and potato in a bowl and gently mix using your hands. Season well. The mixture should be moist but workable.
3. Form into individual fishcakes.
4. Heat olive oil in a large frying pan over medium-high heat. Cook each fishcake for 2 minutes without moving, then flip and repeat.
5. Transfer to a baking sheet and bake for approximately 12 minutes until thoroughly heated through. Serve immediately with a wedge of lemon.

Simple Baked Fish with Lemon & Herbs

Serves: 2

Ingredients

• 2 × 150 g white fish fillets (coley, whiting, pollock, cod, haddock or hake — from sustainable sources)
• 4 cloves garlic, crushed or finely diced
• 1 tbsp extra virgin olive oil
• Large handful of fresh herbs such as thyme, oregano or parsley
• Sea salt and freshly ground black pepper
• 1 large lemon, thinly sliced and pips removed

Method

1. Preheat the oven to 220°C.
2. Line a baking tray or ovenproof dish with parchment paper and place the fish fillets on it.
3. Combine the garlic, olive oil, herbs, salt and pepper in a small bowl and stir thoroughly. Spread the oil mixture over the fish and scatter the lemon slices on top.
4. Cook in the oven for around 15 minutes until the fish is cooked through — the flesh should be pearly white and not transparent.

Moroccan Meatballs

Serves: 4 (or 2 with leftovers)

Ingredients

• 500 g grass-fed lamb or beef mince
• 1 onion
• 2 cloves of garlic, crushed
• Thumb-sized piece of fresh root ginger
• 1 red chilli, deseeded and finely chopped
• 2 tsp ground cumin
• ½ tsp ground cinnamon
• 2 × 400 g tins chopped tomatoes
• 200 ml stock (preferably homemade) or water
• Olive oil, coconut oil or ghee
• ½ bunch chopped fresh coriander
• ½ bunch chopped fresh parsley
• Sea salt and freshly ground black pepper

Method

1. Grate the onion and fresh ginger. Put the mince, grated onion, half the garlic, half the ginger and half the spices in a bowl. Season well and mix to form little meatballs.
2. Heat oil in a large non-stick pan and fry the meatballs in batches until browned all over. Remove from the pan.
3. Add the rest of the garlic, ginger, chilli and spices and fry for two minutes. Add the tinned tomatoes and stock. Season. Simmer for 10 minutes, then add back the meatballs and cook for a further 20 minutes.
4. Stir through the fresh coriander and parsley. Serve with cauliflower rice, cauliflower mash or courgette spaghetti.

Nutrient-Dense Bolognese

Serves: 4

Ingredients

• Olive oil
• 1 onion, finely chopped
• 1 leek, finely chopped
• 2 sticks of celery, finely chopped
• 1 carrot, finely chopped
• 1–2 cloves garlic, crushed or finely chopped
• 500 g grass-fed beef mince
• Optional: 100 g chicken or beef liver, very finely chopped or minced
• 2 tins tomatoes
• 1 tin tomato purée
• 1 tsp dried oregano
• 500 ml beef stock (homemade if possible) or water
• Sea salt and freshly ground black pepper

Method

1. Heat olive oil in a large frying pan. Add the onion, leek, celery, carrot and garlic with a pinch of salt. Gently fry for 5–10 minutes until softened. Remove and set aside.
2. Add the beef mince (and livers if using) and fry until browned. Add the vegetables back and stir to combine.
3. Add the oregano, tinned tomatoes, tomato purée and stock. Season with salt and pepper. Bring to the boil, then turn the heat right down, cover and simmer for at least 45 minutes (up to 2 hours), stirring occasionally. Top up with extra stock/water as needed.

Tip: For a slow cooker, transfer the mixture after browning and cook on low for up to 8 hours. Serve with courgette spaghetti or cauliflower rice.

Cod with Tomatoes & Spinach

Serves: 2

Ingredients

• 2 cod fillets
• 100 g spinach
• 1 lemon
• 1 shallot, finely chopped
• 1 clove of garlic, crushed
• 50 g sun-dried tomatoes in oil, chopped
• Punnet of cherry tomatoes, halved
• Olive oil
• Sea salt and freshly ground black pepper

Method

1. Preheat the oven to 200°C.
2. Place the cod fillets on a foil-lined baking tray. Season, drizzle with olive oil and a squeeze of lemon juice. Bake for 12–15 minutes until the cod is cooked through.
3. Meanwhile, heat olive oil in a pan and gently cook the shallot and garlic until softened. Add the sun-dried tomatoes and cherry tomatoes and cook for 3–4 minutes.
4. Add the spinach and cook until just wilted. Season well.
5. Serve the cod on a bed of the tomato and spinach mixture, with a squeeze of lemon.