Spinach, Caper and Pistachio Salad

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

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

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 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! 💡🥬