Squash and Salmon Tray with Miso Chilli

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

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

Magnesium is important for muscle and nerve function, blood sugar levels and blood pressure. Higher magnesium intake is linked to improved bone mineral density, which helps lower the risk of fractures and osteoporosis. ✅

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.🍬

protein

Regular consumption of grapefruit juice by middle-aged, healthy postmenopausal women was beneficial for arterial stiffness. The authors suggested that this effect may be related to flavanones present in citrus.

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.

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. 🌰🧠

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.

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. 🌱

Contains soy foods

These vegetables provide 'glucosinolates', which increase the body’s detoxification enzymes and antioxidant defences. Eating brassicas regularly (~100g/day) may lower cancer and depression risk, and help remove pollutants. 🥦

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. 🦠🧠