Fish Tacos with Pineapple and Cabbage Slaw

Delicious, colourful recipes designed with specific ingredients using the “Dietary Inflammatory Index” that may reduce inflammation.

This recipe is anti-inflammatory because it:

• Has a low score on the Dietary Inflammatory Index

It also has other benefits because it:

• Contains brassicas
• Contains herbs or spices
• Contains olive oil

Tasty recipes that contain specific fats, spices, herbs and proteins that align with modified Mediterranean diet patterns that may improve brain health and cognition.

This recipe is good for brain health because it:

• Contains 3+ fruit and vegetable portions
• Contains no processed ingredients
• Has less than 10g of added sugar
• Has more than 10g of fibre
• Has no more than 75g of meat

It also has other benefits because it:

• Contains brassicas
• Contains fish
• Is a source of vitamin C

Recipes that align with Mediterranean diet principles to reduce inflammation and increase specific micronutrients that support a healthy heart.

This recipe is good for heart health because it:

• Contains 3+ fruit and vegetable portions
• Contains no processed ingredients
• Has less than 10g of added sugar
• Has more than 10g of fibre
• Has no more than 75g of meat

It also has other benefits because it:

• Contains fish
• Contains olive oil

Vibrant recipes rich in vegetables, fruits, plant proteins and specific nutrients that have been linked to fewer menopausal symptoms and better heart health.

This recipe is good for menopause health because it:

• Contains 3+ fruit and vegetable portions
• Contains no processed ingredients
• Has less than 10g of added sugar
• Has more than 10g of fibre
• Has more than 20g of protein
• Has no more than 75g of meat

It also has other benefits because it:

• Contains citrus
• Contains olive oil
• Has more than 25% of Magnesium RDA
• Has more than 25% of vitamin B12 RDA
• Has more than 25% of vitamin B2 (Riboflavin) RDA
• Has more than 25% of vitamin B3 (Niacin) RDA
• Has more than 25% of vitamin B6 RDA
• Has more than 25% of vitamin D RDA

They are packed with essential nutrients, fibre and phytochemicals that help lower inflammation, improve cholesterol levels and protect against DNA damage. Eating 800g or 10 portions every day is tied to a lower risk of heart disease, stroke and early death. 🥦🍎

Magnesium is important for muscle and nerve function, blood sugar levels and blood pressure. Higher magnesium intake is linked to improved bone mineral density, which helps lower the risk of fractures and osteoporosis. ✅

Keeping added sugars as low as possible can improve sleep and energy levels. Over time, lower sugar intake (under 25g a day) is tied to a lower risk of depression, heart disease, type 2 diabetes and obesity.🍬

protein

Fish provides omega-3 fatty acids, protein, iodine and selenium, which have antioxidant, anti-inflammatory and anticancer effects. Eating 1-2 servings weekly is safe and could lower your risk of depression, dementia, heart disease and cancer.

Regular consumption of grapefruit juice by middle-aged, healthy postmenopausal women was beneficial for arterial stiffness. The authors suggested that this effect may be related to flavanones present in citrus.

They add polyphenols with antioxidant and anti-inflammatory effects that could help lower the risk of chronic diseases. Each spice adds ¼ plant point, which increases diet variety and supports a healthy gut microbiome. 🌱

Vitamin C helps the immune system work properly, acts as a potent antioxidant and helps produce collagen. Pairing vitamin C-rich foods like citrus, peppers, and kiwifruit with leafy greens or legumes can help the body absorb plant-based iron. 🤝

These vegetables provide 'glucosinolates', which increase the body’s detoxification enzymes and antioxidant defences. Eating brassicas regularly (~100g/day) may lower cancer and depression risk, and help remove pollutants. 🥦

More plant points mean a more diverse diet. Aim for 30 plant points each week to support a healthy gut microbiota and lower the risk of cognitive decline, depression and type 2 diabetes. 🌱🥗