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  • Dr Amina Davison

Spicy tomato and prawn courgetti.

It's been a while since I posted a recipe, so here's one for all those who have little time for cooking. If you lead a busy life, or even just don't care much for cooking it can be difficult to think of something to prepare in a flash that is not only healthy but delicious. It can be easy to resort to unhealthy foods, or just plain boring meals! This recipe ticks all the right boxes. Packed with veg, bursting with flavour and it can be on the table in 10 minutes! This recipe is taken from a book I often find myself reaching for again and again; Nourish and Glow by Amelia Freer. I frequently recommend Amelia's recipes to my patients, and this book in particular to those following an Elimination Plan. I love the fact that Amelia's recipes involve familiar dishes with easy-to-find ingredients, are high in phytonutrients and taste delicious. This recipe in particular really hits the spot when I am searching for a good "pasta" fix!

Serves 1


8-10 cherry tomatoes

1 garlic clove, peeled

1 red chilli, deseeded and chopped

1-2 tablespoons tomato puree

sea/himalayan salt and freshly ground black pepper

1 tablespoon olive oil

125g king prawns, no shells, defrosted if frozen

a large handful of rocket/spinach

1 courgette, spiralised/grated/julienned

bunch of finely chopped fresh basil or parsley

a drizzle of extra virgin olive oil

lemon zest (optional)


1 Blend the cherry tomatoes, garlic, chilli, tomato puree, a pinch of salt and black pepper to a sauce consistency. I use either a bullet blender, handheld blender or small food processor.

2 Heat the oil in a wide saucepan, add the spicy tomato sauce and simmer for a few minutes. You may need to add a little water if it is too thick.

3 Add the prawns and simmer for a further 4-5 minutes, or until they are cooked through.

4 Add the rocket/spinach and stir through to wilt.

5 Toss the courgetti through the mix, just until it begins to soften.

6 Sprinkle with fresh herbs, a little extra virgin olive oil, lemon zest and season to taste. Serve immediately.

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