Salmon, Broccoli & Quinoa Salad with Miso Dressing

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

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

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. 🌱🥗

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.

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 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 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.