Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
104 recipes
25 min · 4 servings
Honey and ginger tea
Add the honey off the heat, once the drink has cooled to warm. Stirred into boiling water the aroma simply leaves. And never give it to an infant under one year.
30 min · 3 servings
Lower-sodium doenjang stew
Use half the paste and fill the gap with dried shiitake and kelp. Saltiness and savouriness are different things, and half of what the paste was doing was savouriness.
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.
35 min · 10 servings
Hazelnut cocoa spread
In the shop version, sugar is the first ingredient and hazelnut sits at about 13%. This recipe inverts the ratio — 70% hazelnut, no added sugar.
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.
40 min · 2 servings
Pine nut porridge
Pine nut porridge is not a diet food. It was served to people recovering from illness, and the reason is exactly the calories — about 300 kcal a bowl, arriving in a small volume.
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.