Smoked Salmon, Caper, Labneh Diversity Bowl

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
• 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

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

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! 💡🥬