Simple Breakfast Mezze

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 olive oil
• Is a source of omega 3

Nutrient dense recipes, high in antioxidants, packed with colour and diversity to promote gut health, inflammation balance and a healthy mind.

This recipe is good for general wellbeing because it:

• Passes the Healthy Eating Index

Colourful, delicious recipes designed to nurture gut microbes and increase the consumption of specific phytonutrients to support healthy glowing skin.

This recipe is good for skin health because it:

• Doesn't contain dairy
• Has less than 10g of added sugar
• Passes the Healthy Eating Index

It also has other benefits because it:

• Contains nuts or seeds
• Is a source of omega 3

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.

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.🍬

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. 🌰🧠

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

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 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. 🦠🧠