Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
104 recipes
40 min · 2 servings
Roasted sweet potato with pecans
In the pecan lipid trial, the arm that worked replaced saturated fat with pecans. So this tray puts pecans where the butter went — swapping, not adding.
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.
25 min · 2 servings
Goji and jujube tea
The most common way goji berries are taken. But steeping alone leaves their fibre and protein in the solids — which is why this recipe says to eat those too.
35 min · 2 servings
Amaranth and squash porridge
Soaking the amaranth is the point of this porridge. Phytate is why 5.6 times the iron changed nothing in the Kenyan trial, and soaking is what lowers it.
10 min · 2 servings
Psyllium and oat pudding
Psyllium absorbs many times its weight in water. So the point of this recipe is not the ingredients but the liquid — and the fact that swallowing it without enough can be dangerous.
15 min · 2 servings
Papaya and cucumber salad
This uses ripe papaya, and that matters. Papaya's phase III trial was of the leaf extract, which is not the fruit, and unripe green papaya is safer avoided in pregnancy.
15 min · 2 servings
Watercress salad with a poached egg
Sixty grams of watercress alone passes the daily value for vitamin K. If you take warfarin, talk to your clinician before eating this salad.
20 min · 2 servings
Chilled cucumber and sea mustard soup
Cucumber is 95.2% water and carries 2 mg of sodium. Keeping that virtue means keeping the soy sauce and salt down — and counting the iodine in the seaweed.
12 min · 2 servings
Green pea and egg scramble
The lutein in green peas is fat-soluble. That is why this dish uses egg and olive oil, and it is the one thing in the recipe you should not change.