Gochujang-glazed Salmon and Soba Noodles

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
• Is a source of omega 3

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

It also has other benefits because it:

• Has more than 25% of Iron RDA
• Has more than 25% of Magnesium RDA
• Has more than 25% of vitamin D RDA
• Has more than 25% of Zinc RDA
• Is a source of carotenoids

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 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 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.