Recipes | Ingredient Health Benefits

Recipes

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

85 recipes

20 min · 2 servings

Shrimp and broccoli stir-fry

Pull the shrimp when they curl into a 'C'. By the time they make an 'O' they have already gone rubbery. Blanch the broccoli 30 seconds.

20 min · 2 servings

The peppers go in for the last minute. Vitamin C is heat-sensitive — and it is that vitamin C which lifts the iron out of the tofu.

15 min · 2 servings

A salad that gets its sweetness without sugar. Slice the pear with the skin on and the fibre stays.

15 min · 2 servings

Raw kale needs massaging by hand to soften. Oiling the leaves first is not about flavour — it is about carotenoid absorption.

20 min · 2 servings

Squid has to come out within two minutes. Past that it turns rubbery, and getting it tender again takes another half hour.

20 min · 2 servings

The butter is not only for flavour. Corn's lutein is fat-soluble and absorbs poorly without it.

30 min · 3 servings

There are places where coconut oil cannot be replaced. This is one of them — and one tablespoon is enough.

10 min · 2 servings

Milk tea made without sugar. A single bottle of the shop-bought kind routinely carries more than 30 g.

30 min · 2 servings

Quinoa has to be rinsed or it tastes bitter. And if you take medication, grapefruit is the ingredient to check first.

10 min · 2 servings

One Brazil nut per person, no more. With a nut whose selenium content you cannot know, counting is the method.

10 min · 1 servings

Five prunes is the daily dose that worked in the trial. The pistachios go on after the heat is off, or they go soft.

20 min · 2 servings

The iodine stays in the broth, not in the piece you lift out. So the kelp goes in small, and comes out before the boil.