Queen Elizabeth's Simple Two-Ingredient Lunch That Kept Her Youthful Revealed
As the Royal Family honours what would have been Queen Elizabeth II's 100th birthday today, her former chef has disclosed the monarch's favourite two-ingredient lunch of Dover sole and spinach that she relished well into her 90s. This revelation comes amidst widespread commemorations planned across the Royal Family and a global digital memorial inviting the public to share personal memories of Britain's longest-reigning monarch.
Royal Tributes and Commemorations
Today, 21 April, would have marked the centenary of Queen Elizabeth II's birth, with King Charles III and Queen Camilla scheduled to visit the British Museum to view designs for the national memorial in St James's Park, crafted by architect Norman Foster. Following this, they will host an evening reception at Buckingham Palace where guests will receive birthday cards from the King. Meanwhile, Anne, Princess Royal will pay tribute by officially opening the Queen Elizabeth II Garden in Regent's Park.
As tributes continue to pour in, attention has also turned to the Queen's famously simple dietary habits, including a preferred two-ingredient lunch that featured one of the world's healthiest vegetables. It has even been suggested that this understated dish contributed to her glowing and energetic appearance well into her 90s.
The Queen's Go-To Lunch
While many Brits might opt for carb-heavy dishes such as pasta during the day, the Queen preferred lighter, nutrient-dense choices, according to former royal chefs. Her lunchtime fare frequently included grilled Dover sole served on a bed of wilted spinach or courgette.
Darren McGrady, who had the honour of preparing meals for the royal household, revealed: "But the Queen never was a foodie. She always ate to live rather than live to eat. Prince Philip was the foodie." He added: "He'd want to try any new dishes all the time and got excited about new ingredients, whereas the Queen, if we had a new recipe, she'd have to look at the whole recipe before saying, 'Yes ok let's try it'. But for the most part she stuck to the same dishes week in week out."
Throughout his four-year period serving at Kensington Palace, Darren observed that Queen Elizabeth also favoured fillet steak with mushroom whiskey sauce for her evening meal, occasionally paired with venison. Nevertheless, her simpler lunch of grilled Dover sole with wilted spinach remained a constant choice, providing a low-fat, protein-rich option packed with nutrients including vitamin D and B12.
Darren further disclosed on his website: "Queen Elizabeth enjoyed new potatoes and spinach with her fish."
What Makes Spinach So Beneficial?
Having confirmed the late Queen's preference for spinach, it is worth exploring why this leafy green vegetable is so highly regarded. The BBC assembled a ranking of the world's top 100 healthiest foods, placing frozen spinach at number 24.
Spinach provides magnesium, folate, vitamin A, beta carotene and zeaxanthin, with the freezing process helping to retain these nutrients. Surrey Live reports that spinach is also rich in vitamin K, vital for bone health and blood clotting, alongside vitamin A, which supports vision and immune function.
Contrary to widespread assumptions, fresh spinach is not necessarily the better choice. Research from Pennsylvania State University indicates nutrients can deteriorate during transportation and storage. Another study found spinach can lose up to 75% of its vitamin C within seven days, which is why freezing soon after harvest helps preserve its nutritional content.
Tim Spector, professor of genetic epidemiology at King's College London and co-founder of the ZOE app, has also warned against overlooking frozen produce. He said: "Like me, You probably always thought that fresh food is always the best option. Don't be a snob when it comes to frozen foods or canned foods that can often be lifesavers."
He added: "An example here is frozen spinach, and actually the freezing process and the way it's packed up means that those nutrients in spinach are perfectly preserved, so you don't lose anything from buying the fresh product."
Adding Spinach to Your Cooking
Martha Stewart observes that frozen spinach can be thawed overnight or added directly into dishes such as pasta, curries or a wide range of everyday meals. Its subtle taste and dense nutritional profile also make it ideal for smoothies, while it works particularly well in omelettes. Frozen spinach is not only practical and long-lasting but is often more affordable than fresh alternatives.
It can also be easily incorporated into dishes such as frittatas or quiches, providing a simple way to boost nutrient intake.
Health Benefits of Grilled Dover Sole
Grilled Dover sole is widely considered a nutrient-rich flatfish, providing essential vitamins, minerals and omega-3 fatty acids. Nutrition specialist Dominique Ludwig, who studied at King's College London, has stressed the importance of omega-3 fats in supporting heart and brain health.
Dover sole, reportedly a firm favourite of the Queen, is described by Nutrition And You as one of the most calorie-efficient flatfish and an "excellent" source of essential fatty acids.
Studies from Cornell University and the New York Sea Grant Extension Program highlight the role of these fatty acids in maintaining cardiovascular health, including lowering blood pressure, heart rate and the risk of arrhythmias. Additional findings from the GISSI Prevention Trial suggest that consistent consumption of omega-3 fatty acids could significantly reduce the risk of recurrent heart attacks, strokes and sudden death.
Tributes to the Queen
To mark the occasion, countless individuals have taken to social media to pay their respects to Queen Elizabeth II. One user posted on X: "Today we remember Her Majesty Queen Elizabeth II on what would have been her 99th birthday. The greatest women to walk the earth. Serving the United Kingdom and the Commonwealth her whole life." Another wrote: "Remembering Elizabeth II who was born 99 years ago today. It's always sad when good people go - even at 96, like the Queen, or 88 like Pope Francis - who both continued to give service until the very end of their lives, driven by duty and sustained by deep faith."
Queen Elizabeth II passed away on September 8, 2022, at the age of 96. She was succeeded by her son, King Charles III, who ascended to the throne following her death.
