SAVE THE SCRAPS

Don’t throw these away!

Orange Peel

If you’re eating an orange, don’t discard the orange peel!

The orange peel itself is rich in a soluble dietary fibre called pectin and high levels of Vitamin
C, sometimes as much, if not more than the flesh of the fruit itself.
In addition, the peel contains carotenoids and polyphenols which are anti-inflammatory
compounds.

Butternut Squash / Pumpkin Seeds

Don’t throw away the seeds!

They’re a great source of plant based protein and are rich in unsaturated fats like Omega 6
and 9 fatty acids, not to mention fibre, and other minerals like magnesium, iron and zinc.

Onion & Garlic Peel

The skin of both these alliums can be added to soups, stocks and stews and removed prior to
serving to extract all the all the beneficial nutrients
You can also dry and grind the onion or garlic skin into a powder to use as seasoning.

Both garlic and onion skin are rich in insoluble dietary fibres, packed with flavonoids and the
chemical allicin, natural anti-inflammatory

Strawberry Leaves

A strawberry top’s leaves are known as the calyx, and has a nutritional value on par with the
berry itself.
The leaves are packed with polyphenols which are antioxidants, and the leaves contain
almost as much Vitamin C as the berry. The tops contain other nutrients like magnesium and
an extra bit of fibre.

Broccoli Stem

Whilst the broccoli floret may boast high levels of vitamin A, the stem contains just as many
other nutrients ie. Vitamin C, E, K, potassium, magnesium, iron, folate, zinc
As well as insoluble fibres to contribute to your daily fibre intake.
 Radish Leaves

If you’ve got radish, and you’re not eating the leaves, you’re missing half the plant!
The leaves of the radish plant are packed with both Vitamin C and Vitamin A.
In fact, just 100g of the leaves can offer almost a quarter of your Vitamin C intake for the
day!

Apple Core

Most of the good bacteria or beneficial probiotics in the apple are actually found in the apple
core, rather than the flesh or the skin of the fruit.
Eating the apple core also increases your intake of prebiotic fibres and reduces food waste.
 LACTOSE-INTOLERANT FRIENDLY CHEESE

Parmesan

Virtually lactose free. This is because the milk is curdled by adding enzymes like rennet. This,
combined with bacteria initiates a fermentation process which reduces the amount of lactose
present.

Pecorino

Generally, the drier, harder cheeses have the majority of the liquid part of the milk, the whey,
removed. Whey contains the majority of lactose. As the whey is separated, the lactose content
in the cheese reduces significantly as opposed to the softer, moister cheeses like feta or
mozzarella, which have a higher lactose content.

Stilton

The lactic acid bacteria in Stilton break down and ferment lactose into lactic acid. This not
only reduces the lactose load, but also contributes to the cheese’s unique flavour.
In addition, fermenting bacteria present in Stilton and Swiss cheese produce
anti-inflammatory short chain fatty acids like butyrate, which protect the gut lining and
contribute to the smell of stinky cheesy feet.

Mature Cheddar

The ageing process changes the protein structure of an aged cheese. This altered structure
can change the way the body reacts to the cheese, making it less likely to trigger lactose
related digestive discomfort.

Camembert

The presence of high amounts of fat in cheeses like Camembert can slow down the
absorption and digestion of any remnant lactose in the cheese. This means it’s more likely to
be better tolerated by individuals with lactose intolerance…. Thank Cheesus.
 THIS VS. THAT

Canned Tomatoes vs. Fresh tomatoes

Canned tomatoes have more antioxidant lycopene than raw tomatoes, as well as more
calcium and iron than the fresh ones. That’s not to say fresh is worse than canned; it just has
a different nutritional profile.

Fresh tomatoes have significantly higher levels of Vitamin A than the canned ones.
If you cook tomatoes, either canned or fresh, you increase the bioavailability of the
antioxidant lycopene even more. That’s because the cooking process softens the plant cell
walls making nutrients easier to absorb.

Frozen vs. Fresh Fruits & Vegetables

Frozen blueberries retain more Vitamin C and polyphenols than fresh blueberries. The
freezing process slows down nutrient loss.
Most frozen fruit like berries are often frozen within 24 hours of being picked and are often
fresher nutritionally than the fresh produce that are lying around in the supermarket for
days.

Frozen peas have higher levels of certain types of B vitamins and E vitamins in the fresh
version.

Frozen spinach often has higher levels of certain types of E vitamins than fresh spinach.
You might even be able to utilise iron better from the frozen spinach than the fresh one.

In raw spinach, much of the iron content is difficult to absorb, but frozen spinach is often
blanched and packed into cubes before freezing. This means it could contain fewer
anti-nutrients like oxalates, thus helping you absorb more iron.
 MATCHES MADE IN HEAVEN
No idea what to cook? Check this list out.

Whole grain bread + Peanut Butter

The fats in the peanut butter improves the absorption of the fat-soluble Vitamin E & K in the
whole grain bread

Broccoli + Garlic

The inulin in the garlic, a prebiotic fibre, helps to improve the calcium absorption from the
broccoli

Rice + Beans

The high fibre and protein content of the beans slows down the digestion of rice.
This combination keeps you fuller for longer, and if you’re diabetic, it means a more stable
blood sugar level

Tomatoes + Boiled Eggs

Fats in the boiled egg make the antioxidant lycopene more bioavailable, thus improving its
absorption

Bananas + Yoghurt

The prebiotic fibres like inulin from the banana feed the live probiotics from the yoghurt.
This combination improves the composition of your gut bacteria.

Additionally, these prebiotics help to increase the absorption of calcium from the yoghurt.

Green Tea + Black Pepper

The piperine in the black pepper maximise the gut absorption of the anti-inflammatory
chemical EGCG in the green tea

Olive oil + Spinach

The healthy fats in the olive oil enhances the absorption of fat-soluble vitamins in the
spinach ie. Vitamin K, A & E
 Salmon + Leafy Greens

Vitamin D in salmon boosts the absorption of calcium in the leafy greens by 50% and helps
our bodies utilise it more efficiently

Berries + Yoghurt

The combination of probiotics in the yoghurt & prebiotic fibres and antioxidants in the
berries promotes the growth and activity of beneficial gut bacteria

Turmeric + Black Pepper

The piperine in the black pepper increases the absorption and bioavailability of the curcumin
in the turmeric

Tomatoes + Avocados

The healthy monounsaturated fats in the avocado increase the absorption of the fat-soluble
antioxidant lycopene in tomatoes

Beans + Bell Peppers

The Vitamin C in bell peppers can increase the absorption of the plant-based non-heme iron
in the beans, making it more available for our bodies to use

Greek Yoghurt + Spices & Vegetables (a.k.a Raita)

The complete food for your gut health.

The live bacterial cultures ie. Lactobacillus and Bifidobacterium found in greek yoghurt are
known as probiotics.
Tomatoes, cucumbers, green chillies and finely diced red onions all contain prebiotics, which
act as fertiliser for the probiotics in the yoghurt.
The probiotics in the yoghurt feed off the prebiotic fibres in the vegetables.

You can’t really digest prebiotics, but in your gut, the probiotics can, and they end up
pooping out postbiotics, the gut friendly chemicals like short chain fatty acids like butyrate

Prebiotics + Postbiotics = Postbiotics

The complete protein source.

Rice contains essential amino acids like cysteine and methionine that lentils lack.
Lentils provide essential amino acids like lysine that grains often don’t have enough of.

Together, they provide all the essential amino acids you need.

Lemon + Green Tea

The Vitamin C in the lemon helps to stabilise the beneficial polyphenols in the green tea,
antioxidants like catechins, thus enhancing its absorption and makes it more available for
the body to use

Sweet Potatoes + Coconut Oil

The healthy fats in the coconut oil will improve the absorption of the fat-soluble Vitamin A
precursor, beta carotene, found in sweet potatoes and other orange foods like pumpkins

Broccoli + Mustard

The enzyme myrosinase in the mustard helps to activate the antioxidant sulforaphane in the
broccoli, and increases the bioavailability of this beneficial compound

Fish + Garlic
The allicin found in garlic, beneficial in its own right, can increase the absorption and
utilisation of selenium found in fish

Broccoli + Garlic

The inulin in the garlic, a type of soluble prebiotic fibre, can improve the absorption of
calcium and magnesium in the broccoli.

You can get the same effect with pairing any cruciferous vegetables like kale or cabbage with
inulin-rich foods like onion, asparagus or leeks

Chickpeas + Onions / Garlic

The sulphur found in onions or garlic can form zinc-sulphur complexes with the zinc found
in seeds, grains and legumes like chickpeas
The zinc-sulphur complexes are more soluble in the slightly alkaline environment of the
small intestine, thus making the zinc easier to absorb, more bioavailable, and better utilised
by the body

Brown rice + Salmon

The Vitamin D from the salmon helps to transport the phosphorus from brown rice across
the lining of the small intestine
The small intestine is where most of the phosphorus is absorbed and eventually goes into
your bloodstream

Beans + Eggs

Folate from beans needs B12 which you can get from eggs for its adequate absorption,
storage and metabolism
Together, B12 and folate are vital in metabolising and lowering homocysteine levels, which
means a reduced risk of cardiovascular disease

Carrots + Chicken

The zinc found in chicken helps your body convert the beta carotene from the carrots into
Vitamin A more effectively

Oats + Nuts

The high fibre content of the oatmeal helps to slow down the digestion of fats and proteins in
the nuts, helping to keep you full & regulating your blood sugar level

Meat + Rosemary

The rosmarinic acid and other phenolic compounds in the rosemary can reduce the
formation of heterocyclic amines when meat is cooked at high temperatures, which have
been suggested as carcinogenic agents.

You can get a similar effect from other herbs as seasoning ie. mint, basil, oregano, thyme,
sage - all of which are rich in antioxidants.

Additionally, using these herbs for seasoning allows you to sneak in more plant-based
prebiotic fibres!