Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
47 recipes
15 min · 2 servings
Quail egg and spinach salad
Boil quail eggs for three minutes, no more. And count them onto the plate — each one carries 76 mg of cholesterol.
10 min · 1 servings
Natto rice bowl
Stir before you add the soy sauce. And let the rice cool for a minute first — nattokinase is heat-sensitive.
15 min · 2 servings
Mushrooms sautéed with garlic
Spread them in a single layer and leave them alone. And salt at the very end — salt early and they weep instead of browning.
10 min · 4 servings
Mint yoghurt sauce
Tear the mint by hand instead of cutting it. And crush the garlic rather than grating it, then fish it out after 15 minutes.
15 min · 2 servings
Persimmon and walnut salad
Use firm sweet persimmons — the soft ripe kind will not slice. And always toast the walnuts in a dry pan first.
10 min · 2 servings
Lettuce sesame salad
Used only as a wrap, lettuce runs to two or three leaves a meal. Dressed like this, 50 g goes down at once. Nothing is heated, so the folate and vitamin K survive.
10 min · 6 servings
Date and almond bites
One date carries 16 g of sugar. The whole point of this recipe is to put a nut inside so one is enough. No baking, ten minutes.
15 min · 2 servings
Soy milk oat porridge
The point of this bowl is sweetness without sugar. Made with unsweetened fortified soy drink, a bowl also brings about 8 g of protein and 250 mg of calcium.
10 min · 2 servings
Olive and tomato salad
Olives carry 735 mg of sodium per 100 g. This salad is seasoned without a single grain of added salt — the olives do it.
10 min · 2 servings
Fig and rocket salad
The fig constipation trials used syrup. This salad uses the whole fruit — skin on, so the fibre stays — and not a grain of added sugar.
15 min · 6 servings
Macadamia and spinach pesto
The trial where macadamias moved lipids was the one that displaced saturated fat. This pesto is built to go where butter or a cream sauce went — replacing, not adding.
15 min · 2 servings
Celery and shrimp stir-fry
The trial where blood pressure fell 11 mmHg used celery seed extract capsules, not celery. This stir-fry is not built for that effect — it is built to keep the crunch and to need less seasoning.