Mini Mushroom Nut Roasts with Broccoli, Sweet Potato and Red Onion

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
• Is a source of omega 3

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
• Is a source of omega 3
• 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

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)

A selection of recipes full of flavour and formulated to increase the consumption of fibre, specific fatty acids and plants that may support mood and mental wellbeing.

This recipe is good for mental wellbeing because it:

• Contains 3+ vegetables portions
• Has more than 10g of fibre

It also has other benefits because it:

• Contains probiotics
• Has more than 25% of Magnesium RDA
• Has more than 25% of Zinc 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
• Contains probiotics
• Has more than 25% of Zinc RDA
• Is a source of omega 3

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. 🌱🥗

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. 🧠

These live microorganisms increase the richness and diversity of beneficial microbes in the gut – which can aid digestion, lower inflammation and help with obesity, allergic diseases and high cholesterol. Recent studies suggest they could even sharpen the mind and improve mood. 🦠🧠

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. 🥦🍎

Having higher levels of omega-3 is tied to improved heart health, inflammation, cognitive function and a longer life expectancy.

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! 💡🥬

Soybeans are packed with protein and isoflavones, which can help lower cholesterol and ease menopausal symptoms. Despite some claims, research shows soy doesn’t affect testosterone levels and may even lower breast cancer risk.