Mussels, White Beans, Tomatoes and Harissa

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
• Is a source of omega 3

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 fish
• Is a source of omega 3
• 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 fish
• Contains legumes
• Contains olive oil
• Contains sofrito (onion, garlic, tomatoes, leeks etc)

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 olive oil
• Contains sofrito (onion, garlic, tomatoes, leeks etc)
• 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
• 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 Zinc 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. 🥦🍎

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

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

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.🍬

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. ✅

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.

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. 🌱

protein

Has more than 25% of Calcium RDA

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.

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.

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. 🤝