Chicken and Mushroom Cacciatore

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

A selection of recipes full of flavour and formulated to increase the consumption of fibre, specific fatty acids and plants that may support mood and mental wellbeing.

This recipe is good for mental wellbeing because it:

• Contains 3+ vegetables portions
• Has more than 10g of fibre

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. 🌰🧠

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.🍬

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. 🥦🍎

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. 🦠🧠

protein

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. 🌱🥗