Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
47 recipes
15 min · 2 servings
Mango and avocado salad
One serving of this salad is what the 2026 trial fed each participant daily — one avocado and one cup of mango. And because it fed both together, that trial cannot tell you which one did the work.
15 min · 2 servings
Oyster mushrooms stir-fried with sesame oil
The cholesterol trial on oyster mushrooms was null, and the glucose trial missed its primary endpoint too. This dish does not carry those results across — it is built on one fact: 33 kcal per 100 g.
10 min · 2 servings
Psyllium and oat pudding
Psyllium absorbs many times its weight in water. So the point of this recipe is not the ingredients but the liquid — and the fact that swallowing it without enough can be dangerous.
15 min · 2 servings
Papaya and cucumber salad
This uses ripe papaya, and that matters. Papaya's phase III trial was of the leaf extract, which is not the fruit, and unripe green papaya is safer avoided in pregnancy.
15 min · 2 servings
Watercress salad with a poached egg
Sixty grams of watercress alone passes the daily value for vitamin K. If you take warfarin, talk to your clinician before eating this salad.
12 min · 2 servings
Green pea and egg scramble
The lutein in green peas is fat-soluble. That is why this dish uses egg and olive oil, and it is the one thing in the recipe you should not change.
15 min · 2 servings
Black bean and green pea salad
In the same trial, black beans lowered LDL and peas did not. So this salad uses both — with more bean than pea.
10 min · 2 servings
Roasted chicory root coffee
A drink with coffee's bitterness and no caffeine. But the inulin you take in from a cup falls far short of the 12 g a day the trial used.
12 min · 2 servings
Okra, tomato and egg stir-fry
Many people avoid okra because of the slime. This recipe is built to reduce it — cook the pods whole and add acid.
15 min · 2 servings
Lotus root dressed with perilla oil
Perilla oil must not be heated and lotus root must be cooked. This recipe resolves that by sequence — blanch, take it off the heat, then dress.
10 min · 2 servings
Perilla oil and seaweed rice balls
A recipe with no heat at all. It is the simplest way to use perilla oil without cooking it, and there is a reason the rice is cooled first.