Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
47 recipes
15 min · 4 servings
Anchovy and peanut stir-fry
Less sugar and syrup, with peanuts carrying the flavour instead. Eating the fish whole is what keeps the calcium.
15 min · 2 servings
Pear and cabbage salad
A salad that gets its sweetness without sugar. Slice the pear with the skin on and the fibre stays.
15 min · 2 servings
Kale and apple salad
Raw kale needs massaging by hand to soften. Oiling the leaves first is not about flavour — it is about carotenoid absorption.
10 min · 2 servings
Unsweetened cinnamon milk tea
Milk tea made without sugar. A single bottle of the shop-bought kind routinely carries more than 30 g.
10 min · 2 servings
Cranberry yoghurt bowl
One Brazil nut per person, no more. With a nut whose selenium content you cannot know, counting is the method.
10 min · 1 servings
Prune and pistachio porridge
Five prunes is the daily dose that worked in the trial. The pistachios go on after the heat is off, or they go soft.
5 min · 1 servings
Kefir and berry smoothie
The kefir has to be plain, and the flaxseed has to be ground. Whole flaxseed passes straight through.
10 min · 1 servings
Cheese and spinach omelette
Cheese in the pan instead of butter. Do not salt it — one slice already brings 183 mg of sodium.
10 min · 1 servings
Cocoa and banana porridge
Two tablespoons of unsweetened cocoa and you need no sugar. The banana does the sweetness.
15 min · 2 servings
Asparagus and prawn stir-fry
Asparagus takes three minutes, prawns take two. Cook them together and one of them is ruined.
10 min · 2 servings
Watermelon and cottage cheese salad
The olive oil is there for absorption, not flavour. Watermelon's lycopene is fat-soluble.
10 min · 2 servings
Chia yoghurt pudding
Chia seeds take up more than ten times their weight in water. That is why they must be fully hydrated before you eat them — and why swallowing them dry is a bad idea.