Recipes | Ingredient Health Benefits

Recipes

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

104 recipes

12 min · 1 servings

Oat porridge with milk

Milk supplies the lysine oats lack. One bowl brings in two thirds of the daily beta-glucan threshold.

5 min · 1 servings

Nothing is heated, so the live cultures and the anthocyanins survive. Protein and fat together keep you full for hours.

20 min · 2 servings

The live cultures in kimchi die the moment it hits the pan. What this dish gives you is tofu's protein and kimchi's fibre — not probiotics.

35 min · 4 servings

Lentil iron is non-haem and absorbs poorly on its own. The vitamin C in tomato multiplies that absorption.

25 min · 2 servings

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.