The Erewhon 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 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 brassicas
• Is a source of omega 3
• Is a source of vitamin C

A healthy gut means better digestion, immunity and mood. The key is plenty of fibre, lots of plant variety and anti-inflammatory foods to protect your gut lining and feed your gut microbes.

This recipe is good for gut health because it:

• Contains 6+ plant points
• Has a low score on the Dietary Inflammatory Index
• Has more than 12g of fibre

It also has other benefits because it:

• Contains polyphenol-rich foods

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 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 legumes
• Contains olive oil
• Has more than 25% of Calcium RDA
• Has more than 25% of Magnesium 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

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. 🌱🥗

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.

Eating 1-2 servings of legumes daily can improve cholesterol levels, lower the risk of heart disease and cut cancer mortality by almost half (49%). They are rich in protein and dietary fibres, which help control glucose levels after eating and support beneficial gut microbes. 💪🫘

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! 💡🥬