Rupy's Fish Pie with Creamy Chickpea Sauce

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.

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.🍬

Sofrito creates a powerful base of nutrient-rich ingredients. Pairing extra-virgin olive oil with other ingredients can also boost their antioxidant and anti-inflammatory properties.

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. 🤝

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

They are plant pigments that give fruits and vegetables vibrant colours. Eating more carotenoids is linked to the prevention of chronic diseases including heart diseases, vision problems and certain types of cancer.

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