Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
85 recipes
20 min · 8 servings
Quick pickled radish
Put the vinegar on the radish instead of drinking it. Less acid reaches your teeth, and because nothing is boiled the radish keeps its vitamin C.
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.
25 min · 2 servings
Cheonggukjang stew
The cheonggukjang trials fed 3.3 g tablets a day, not stew, and had no placebo arm. This stew does not carry those results across — it is rewritten to take the sodium out of the broth.
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.
30 min · 2 servings
Guava and lentil bowl
A bowl built on the pairing the guava trial used — a fruit rich in vitamin C beside plant iron. Though the iron stores that trial named as its primary outcome did not rise.