If you’ve only got 10 minutes to throw together a nutritious lunch, then this recipe from Farmer J could be just what you need. It centers around the humble aubergine, a nutrient-dense plant that’s reserved for under-seasoned baba ganoush in this country but which is a star ingredient in many Middle Eastern dishes.

Forget frying or boiling them (both methods render them totally tasteless); to get the most out of an aubergine, you need to roast it. You don’t need a barbeque or fire pit either – simply pop it onto a gas ring and let the flames do the rest (keeping a watch on it, obviously). Rotate every few minutes to allow for the whole thing to cook. As the skin turn black, the flesh becomes soft and flavoursome.

From a nutrient perspective, these fruits (they’re full of seeds) are packed with inflammation-reducing antioxidants – especially anthocyanins, which give them their distinctive purple colour. Thanks to their high fibre and polyphenol content, aubergines have also been found to keep blood sugar stable – so you won’t struggle with that familiar post-lunch lull after making this dish.

This recipe simply asks that you roast your aubergine and then cover in a variety of nuts and flavourings – the most distinctive being tahini. Made from crushed sesame seeds, it’s a favourite ingredient everywhere from Tel Aviv to Cairo. Rich in monounsaturated fats, it’s been found to help lower bad cholesterol and saturated fat levels, as well as containing compounds that may improve brain health. Various studies have found that sesame antioxidants can prevent the formation of harmful plaques in the brain and product the organ from free radical damage.

We recommend serving with a couple of flatbreads so you can mop up any incidental juices.

Balance blood sugar with this crunchy and creamy grilled aubergine and tahini dish