Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
104 recipes
10 min · 2 servings
Korean spinach namul
Discarding the blanching water is the point. It carries off oxalate, which otherwise binds iron and calcium.
15 min · 2 servings
Broccoli stir-fried with garlic
The enzyme that makes sulforaphane is destroyed by heat. Cooking it only lightly is what preserves the compound.
25 min · 2 servings
Oven-baked salmon with garlic
Baked at 180°C. That loses less omega-3 than a long, hard sear over high heat.
20 min · 2 servings
Salt-grilled mackerel
Omega-3 does not take heat well. Grill rather than deep-fry, and keep the fat that runs out.
35 min · 3 servings
Korean beef and sea mustard soup
Iodine from the seaweed and iron from the beef in one bowl. Because you drink the broth, the minerals that leach out are not lost.
25 min · 2 servings
Chicken breast and avocado salad
Fat from the avocado lifts lycopene absorption from the tomato. Protein and fat-soluble compounds meet on one plate.
50 min · 3 servings
Black soybean rice
The beans supply the lysine that rice lacks. Discarding the soaking water has its own reason.
10 min · 1 servings
Blueberry overnight oats
Nothing is heated, so the anthocyanins survive intact. The overnight soak releases the beta-glucan.
30 min · 2 servings
Sweet potato and avocado salad
Cooling the sweet potato is the trick: resistant starch increases, and the avocado's fat carries the beta-carotene.
40 min · 2 servings
Ginger and jujube tea
Long simmering converts gingerol into shogaol. The heat on the palate rises, and so does the character of the drink.
10 min · 1 servings
Spinach scrambled eggs
Fat from the yolk lifts the absorption of spinach lutein. Low heat is the whole technique.
15 min · 2 servings
Walnut, apple and cabbage salad
Leaving the walnuts untoasted is the trick. ALA is highly unsaturated and oxidises with prolonged heat.