Recipes | Ingredient Health Benefits

Recipes

Dishes built from the ingredients covered here, written around cooking that preserves nutrients.

85 recipes

25 min · 2 servings

Gim and brown rice balls

Cooking brown rice in excess water and draining it removes inorganic arsenic. Wrap the gim at the last moment or it goes soggy.

10 min · 2 servings

The vitamin C in strawberries raises absorption of spinach's non-haem iron. The pairing only works if both stay raw.

20 min · 2 servings

Seasoning with chilli lets you use less salt. In a Korean diet where sodium is the problem, that is chilli's most practical contribution.

15 min · 2 servings

Boil broccoli too long and you destroy the enzyme that makes sulforaphane. A 30-second blanch and a yoghurt dressing is the whole recipe.

10 min · 2 servings

Mashing is the point. The bones have to be distributed for the 382 mg of calcium to actually reach your mouth.

5 min · 1 servings

Grind the flaxseed right before eating. Whole seeds pass through undigested, and pre-ground flax goes rancid.

10 min · 2 servings

Greek yoghurt instead of mayonnaise. That one swap is the whole reason the tin's 85 kcal survives.

25 min · 2 servings

Salt-grilled rather than glazed. Most of the gap between eel's 184 kcal and what reaches the table comes from that glaze.

25 min · 2 servings

There is a reason for 180 °C. Both the omega-3 and the sulforaphane break down first under high heat.

30 min · 2 servings

The fish goes in last and cooks briefly over low heat. Long simmering costs you some of that 1.57 g of omega-3.

30 min · 3 servings

Tomato's vitamin C lifts the non-haem iron out of the chickpeas. The kale goes in for the last three minutes so its own vitamin C survives.

15 min · 4 servings

Less sugar and syrup, with peanuts carrying the flavour instead. Eating the fish whole is what keeps the calcium.