Haricot Bean, Avocado, Kale and Pumpkin Seed 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 brassicas
• Contains herbs or spices
• Contains olive oil

Tasty recipes that contain specific fats, spices, herbs and proteins that align with modified Mediterranean diet patterns that may improve brain health and cognition.

This recipe is good for brain health because it:

• Contains 3+ fruit and vegetable portions
• Contains no processed ingredients
• Has less than 10g of added sugar
• Has more than 10g of fibre
• Has no more than 75g of meat

It also has other benefits because it:

• Contains brassicas
• Is a source of vitamin C

Recipes that align with Mediterranean diet principles to reduce inflammation and increase specific micronutrients that support a healthy heart.

This recipe is good for heart health because it:

• Contains 3+ fruit and vegetable portions
• Contains no processed ingredients
• Has less than 10g of added sugar
• Has more than 10g of fibre
• Has no more than 75g of meat

It also has other benefits because it:

• Contains legumes
• Contains nuts or seeds
• Contains olive oil

Vibrant recipes rich in vegetables, fruits, plant proteins and specific nutrients that have been linked to fewer menopausal symptoms and better heart health.

This recipe is good for menopause health because it:

• Contains 3+ fruit and vegetable portions
• Contains no processed ingredients
• Has less than 10g of added sugar
• Has more than 10g of fibre
• Has more than 20g of protein
• Has no more than 75g of meat

It also has other benefits because it:

• Contains citrus
• Contains legumes
• Contains nuts or seeds
• Contains olive oil
• Has more than 25% of Calcium RDA
• Has more than 25% of Magnesium RDA
• Has more than 25% of vitamin B12 RDA
• Has more than 25% of vitamin B2 (Riboflavin) RDA
• Has more than 25% of vitamin B3 (Niacin) RDA
• Has more than 25% of vitamin B6 RDA

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. 🥦🍎

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. 🌰🧠

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. 🤝

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 plant pigments that give fruits and vegetables vibrant colours. Eating more carotenoids is linked to the prevention of chronic diseases including heart diseases, vision problems and certain types of cancer.

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. ✅

Has more than 25% of Calcium RDA

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.

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. 🥦

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

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. 🧠