3-2-1 Fragrant Jewelled Rice

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 herbs or spices
• Contains olive oil
• Contains turmeric

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 turmeric
• Is a source of vitamin C

Nutrient dense recipes, high in antioxidants, packed with colour and diversity to promote gut health, inflammation balance and a healthy mind.

This recipe is good for general wellbeing because it:

• Passes the Healthy Eating Index

A healthy gut means better digestion, immunity and mood. The key is plenty of fibre, lots of plant variety and anti-inflammatory foods to protect your gut lining and feed your gut microbes.

This recipe is good for gut health because it:

• Contains 6+ plant points
• Has a low score on the Dietary Inflammatory Index
• Has more than 12g of fibre

It also has other benefits because it:

• Contains herbs or spices
• Contains polyphenol-rich foods
• Contains prebiotics
• Contains turmeric

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 legumes
• Contains nuts or seeds
• Contains olive oil
• Contains sofrito (onion, garlic, tomatoes, leeks etc)

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 legumes
• Contains nuts or seeds
• Contains olive oil
• Contains sofrito (onion, garlic, tomatoes, leeks etc)
• Has more than 25% of Magnesium RDA
• Has more than 25% of vitamin B6 RDA

Colourful, delicious recipes designed to nurture gut microbes and increase the consumption of specific phytonutrients to support healthy glowing skin.

This recipe is good for skin health because it:

• Doesn't contain dairy
• Has less than 10g of added sugar
• Passes the Healthy Eating Index

It also has other benefits because it:

• Contains greens
• Contains nuts or seeds
• Has more than 25% of Zinc RDA

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. 🌱🥗

Protein keeps us feeling full and supports healthy bones and muscles—essential for healthy ageing. But the source matters: more plant-based protein is linked to extra health benefits, likely due to added fibre and polyphenols.

This meal sets you on track for 30g of fibre per day. Increasing your fibre intake can reduce heart disease risk by up to 30% and improve brain function. 🧠

They ‘feed’ beneficial gut bacteria which support gut and immune health, and may even influence brain function through the gut-brain axis. 🦠🧠

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. 🥦🍎

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. 🌱

Eating 1-2 handfuls (30-60g) of nuts and seeds daily could support your heart and brain function. They contain healthy unsaturated fats, protein, fibre, and polyphenols, which are known to counteract oxidative stress and inflammation. 🌰🧠

Eating 1-2 servings of legumes daily can improve cholesterol levels, lower the risk of heart disease and cut cancer mortality by almost half (49%). They are rich in protein and dietary fibres, which help control glucose levels after eating and support beneficial gut microbes. 💪🫘

Eating 1-2 servings of leafy green vegetables every day is tied to a lower risk of heart disease, type 2 diabetes and cognitive decline – the equivalent of being 11 years younger! 💡🥬