Microbiome

How to Create a Thriving Microbiome

Within our gut lies a bustling microbial ecosystem, home to trillions of microorganisms that outnumber our human cells. This dynamic community is more than just a biological marvel – it’s a vital force that profoundly influences our overall health and wellbeing.

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Coconut Leche Flan

This coconut leche flan is a wholesome twist on the traditional Filipino dessert. By using coconut milk instead of condensed milk, it’s dairy-free and enriched with healthy fats, while pure maple syrup and coconut sugar provide natural sweetness. Eggs contribute a healthy dose of protein to this dessert, while raspberries provide a burst of antioxidant benefits.

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Pickled Mango

Pickled mango or Atsarang Mangga is a tangy and refreshing Filipino dish that is typically enjoyed as a side dish or condiment. It pairs well with a variety of savoury dishes, particularly grilled chicken, fish, prawns and rice dishes. Made from green mangoes, which are rich in vitamin C and antioxidants, this pickled treat supports immune health and skin vitality.

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One Pot Mushroom & Spinach Risotto

Packed with fibre and plant-based goodness, this comforting risotto is a satisfying, wholesome meal that’s delicious and nourishing. Mushrooms provide immune boosting antioxidants and essential minerals like selenium, while spinach adds a rich source of iron, folate and vitamin K to support energy levels, healthy blood clotting and bone health

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One-Pot Tuscan Butter Beans

This one pot Tuscan butter bean recipe is a hearty and nutritious dish packed
with protein and protective antioxidants. Butter beans are a fantastic source of
plant-based protein and fibre, promoting digestive health and keeping you full
for longer. Infused with garlic, chilli and sundried tomatoes, this dish is rich in
antioxidants including lycopene, and has anti-inflammatory properties.

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Blackberry & Blueberry Green Leafy Salad

This vibrant salad is inspired by the Blue Zone regions with their reputation for longevity. Packed with antioxidant-rich blueberries and blackberries, heart-healthy walnuts and almonds, and nutrient dense greens like kale and rocket, this recipe supports brain health, reduces inflammation, and promotes overall health and wellbeing.

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Spinach Dahl & Pickled Red Onions

Based on the longevity practices of Blue Zones, this hearty spinach dahl features lentils for plant-based protein, along with turmeric, garlic and chilli to fight inflammation and support heart health. Baby spinach and carrots bring essential vitamins and minerals such as beta-carotene, vitamin K, iron and folate, while the pickled red onion adds a tangy, flavourful twist.

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Overnight Oats & Berries

These delicious overnight oats are the perfect way to start the day. Drawing on the longevity boosting habits of Blue Zones, this recipe is a powerhouse of nutrition. Packed with fibre-rich oats, antioxidant-loaded mixed berries, protein packed chia seeds, and heart-healthy almonds, sunflower and pumpkin seeds, it promotes digestive health, brain function and sustained energy. Greek yoghurt provides probiotics for gut health and calcium to support healthy bones.

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One-Pan Thai Red Curry Salmon

Easy to prepare and full of wholesome ingredients, this salmon dish is a delicious way to nourish your body in just one pot. Salmon is rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. This fragrant Thai red curry is loaded with antioxidant-rich spices like ginger, garlic and chilli, helping to boost immunity and digestion.