Recipes
Dishes built from the ingredients covered here, written around cooking that preserves nutrients.
104 recipes
15 min · 2 servings
Black bean and green pea salad
In the same trial, black beans lowered LDL and peas did not. So this salad uses both — with more bean than pea.
10 min · 2 servings
Roasted chicory root coffee
A drink with coffee's bitterness and no caffeine. But the inulin you take in from a cup falls far short of the 12 g a day the trial used.
20 min · 2 servings
Green pea and mint soup
Soup is hard on vitamin C. So this recipe holds the peas' cooking time to three minutes and does not throw the water away.
12 min · 2 servings
Okra, tomato and egg stir-fry
Many people avoid okra because of the slime. This recipe is built to reduce it — cook the pods whole and add acid.
15 min · 2 servings
Lotus root dressed with perilla oil
Perilla oil must not be heated and lotus root must be cooked. This recipe resolves that by sequence — blanch, take it off the heat, then dress.
35 min · 2 servings
Roasted Jerusalem artichokes
Jerusalem artichokes are notorious for gas. Both the 100 g serving and the lemon in this recipe are there for reasons.
10 min · 2 servings
Perilla oil and seaweed rice balls
A recipe with no heat at all. It is the simplest way to use perilla oil without cooking it, and there is a reason the rice is cooled first.
30 min · 2 servings
Clear cod and radish soup
The cod insulin trial did not add cod — it replaced protein from meat, eggs and dairy. This soup is built to go where a meat broth went, and the salt goes in last.