Breakfast

Blueberries and walnuts – brain protection

Dr Rajan explains: “Polyphenols from the blueberries combine with the omega-3s in the walnuts combine to become a brain-protection powerhouse.”

Both walnuts and blueberries have been shown to enhance cognitive abilities, making them a match made in heaven.

Cocoa and coffee – overall brain pick-me-up

Cory notes: “Caffeine in the coffee and the theobromine in the cocoa work together to enhance mood, alertness and mental clarity.”

A delicious excuse to indulge in a mocha!

Oats and yoghurt – happy gut

According to Dr Rajan, pre-biotic beta-glucan from the oats and live microbes from the yoghurt encourage gut-microbiome diversity, promoting a healthy digestive system.

Your gut microbiome is a bustling microcosm within your body, home to trillions of microorganisms. Consider it akin to a garden that provides you with nutritious food and medicine – when your garden flourishes, so do you. However, if it degenerates into a neglected wasteland, it can disrupt your entire ecosystem.

Lunch

Bell peppers and black beans – enhancing iron absorption

Dr Rajan explains that the “vitamin C in the bell peppers increases the absorption of the non-heme iron in the beans”.

Non-heme iron, primarily found in plant-based foods, isn’t as readily absorbed as its meat-derived counterpart, making any additional assistance valuable. To further boost non-heme iron absorption, consider adding a splash of lemon or orange juice to a spinach salad, or mixing diced apples into a lentil dish.

Avocados and tomatoes – boosting lycopene digestion

Dr Rajan reveals that the mono-unsaturated fats in avocados aid in breaking down the fat-soluble lycopene from tomatoes. The traditional combination of tomatoes and olive oil also effectively absorbs lycopene.

This is fantastic news, as lycopene is a natural compound that may lower the risk of chronic diseases such as heart disease and cancer.

Dinner

Rice and beans – satiety booster

“The fibre and protein in the beans can help to slow down the digestion of rice and this combination stimulates satiety hormones”, Dr Rajan advises.

Incorporating beans into your diet aids in carbohydrate regulation and helps to prevent blood-sugar spikes and energy slumps.

Broccoli and garlic – a calcium boost

According to Dr Rajan, the prebiotic fibre inulin found in garlic enhances the absorption of calcium from broccoli, promoting strong bones and teeth.

Snacks

Raspberries and dark chocolate – an antioxidant powerhouse

Cory doesn’t need to work hard to sell this one, but it’s reassuring to know that a favourite dessert base also packs a health punch.

“Anthocyanins in the raspberries can synergise with the flavanols in the chocolate, creating an anti-oxidant powerhouse”.

Strawberries and cottage cheese – radiant skin

This might seem like an odd pairing, but it’s a potent combination for collagen production, the beauty buzzword on everyone’s lips.

Cory explains: “The vitamin C in the strawberries and the amino acids in the cottage cheese work together to help build skin-supporting collagen.”