Cleverly combined foodstuffs: 5 healthy pairings
Many nutrients, such as vitamins, secondary plant compounds and minerals, only deliver the maximum benefit to our body when taken in combination with others. We have some tasty, easy-to-prepare recipes for you to try at home.
Tomatoes & olive oil
Tomatoes owe their vibrant red colour to lycopene, a potent antioxidant which is fat-soluble. In other words, it is most effective when eaten with some type of healthy fat such as olive oil. Lycopene is believed to have a beneficial effect on the cardiovascular system.
Recipe for yellow & red tomato smoothie with olive oil
- 500g cherry tomatoes, yellow
- 20g sugar
- 10g mango vinegar
- 150g natural yoghurt
- Juice of 1/4 lemon
- Salt and pepper to taste
Mix all the ingredients except the yoghurt together and pass through a sieve. Add yoghurt and season with salt and pepper. Chill.
- 500g cherry tomatoes, red
- 20g sugar
- Tabasco, Worcestershire sauce, salt and pepper to taste
- Juice of 1/4 lemon
Mix all the ingredients together and pass through a sieve. Season with salt, pepper, Tabasco and Worcestershire sauce. Chill.
Method: Use a measuring jug to pour both smoothies into a glass at the same time so that they don't mix, then drizzle with the olive oil infusion.
Caraway & cheese
Caraway helps alleviate flatulence and is therefore particularly effective when taken in combination with fatty foods or foods that cause gas. So it's no coincidence that caraway is popular as a raclette seasoning.
Recipe for bruschetta with Brie and caraway cream spread & cumin crunch
- 250g Brie
- 1/4 tsp. cumin
- 1/4 tsp. caraway, whole
- 50ml vegetable stock
- 1 sprig parsley, chopped
- 50g cream, whipped
- Salt and pepper to taste
Blend Brie, caraway and vegetable stock. Add whipped cream and chopped parsley, and season with salt and pepper.
- 5 tbsp. Sbrinz, grated
- 1 tsp. caraway, whole
- 1 tsp. cumin
Mix all the ingredients together, spread on a baking tray and bake at 180 degrees for around 10 minutes. Leave to cool, then break into pieces.
- 4 slices wholegrain baguette
- 4 tbsp. olive oil
Heat olive oil in a pan and fry the baguette slices on both sides until crisp. Allow to cool briefly. Spread the Brie cream onto the baguette slices and sprinkle with cumin crunch.
Carrot & avocado
Carrots are packed with vitamin A, which is so important for eye health. Oil or foods high in fat – like avocado – help increase the absorption of vitamin A.
Recipe for millefeuille of carrot and avocado tartare
Ingredients for avocado tartare
- 3 avocados
- 15g lemon oil
- 1/2 lime (juice and zest)
- 1 tbsp. black sesame
- Salt, pepper and Tabasco to taste
Dice the avocado, add the rest of the ingredients and season.
Ingredients for carrot tartare
- 400g carrots (in 2 different colours if available)
- 40g apple vinegar
- 150ml water
- 30g sugar
- 1/4 tsp. salt
- 1 sprig parsley, chopped
- 1 lemon (zest)
Wash, peel and finely dice the carrots (5mm x 5mm). Put apple vinegar, water, sugar, salt and lemon zest into a pan. Add the diced carrots and cook until tender. Allow to cool, then add chopped parsley and season with salt and pepper.
Spinach & lemon
Spinach and lemon are not just a delicious combination of flavours. The iron in the spinach is important for the production of blood and plays a key role in boosting the immune system. The vitamin C in the lemon makes it easier for the body to absorb the plant-based iron. Other pairings include strawberries and rolled oats for breakfast and lentils and peppers for supper.
Recipe for spinach & lemon lollipops
- 150g spinach
- 40ml vegetable stock
- 5g sugar
- 3 sheets of gelatine
- 1 lemon (juice & grated zest)
- 1 tbsp. lemon oil
- 150g cream cheese
- 130g sliced almonds, roasted and roughly chopped
- Finely chop the spinach and set aside.
- Soak the gelatine in ice-cold water.
- Heat the vegetable stock and sugar in a pan, remove from the heat and dissolve the gelatine in it. Put the vegetable stock and gelatine mixture into a bowl.
- Add the lemon juice, grated zest and lemon oil. Mix well.
- Add the cream cheese and sliced almonds to the gelatine mixture and mix well by hand (wearing a glove).
- Add 1/3 of the chopped spinach and continue mixing. Season with salt and pepper, and place in the fridge for 2h until set.
- Remove from the fridge, form small balls and roll them in the remaining spinach.
- Place onto small sticks and serve cold.
Salmon & chickpeas
The folic acid contained in the chickpeas is an excellent match for the vitamin B12 found in the salmon. You see, folic acid needs to be accompanied by this particular vitamin for the body to absorb it. Together, the two nutrients combat high homocysteine levels in the blood. These are considered a risk factor for cardiovascular diseases, as well as for Alzheimer's and depression. Other tasty combinations include asparagus with trout in spring or beetroot and chicken.
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Rocket and spinach contain plant-based iron, which can best be absorbed with the help of the vitamin C from the lemon.
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Salmon and chickpeas are an ideal combination of vitamin B12 and folic acid.
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Tomatoes and olive oil improve the absorption of lycopene.
Recipe for salmon & chickpea salad
- 2 salmon fillets, deboned and skinned (about 150g each)
- 2 tsp. Dijon mustard
- 1 tin chickpeas (rinsed & drained)
- 1 tbsp. olive oil
- 1/2 red onion, chopped
- 1/2 cup Greek Kalamata olives, stoned & halved
- 2 tbsp. capers
- 200g cherry tomatoes, halved
- Juice of 1/2 lemon
- 2 tbsp. olive oil
- 1 small bag of rocket salad
- 1/2 pack of dill, chopped
- 1/2 pack of basil, chopped
- Salt and pepper
Method
- Preheat the oven to 180 degrees. Season the salmon fillets with salt and pepper, and rub each one with 1 tsp. Dijon mustard. Place the fillets in a casserole dish brushed with oil and cook in the oven for 12–15 min. Drain the chickpeas and mix with olive oil and a pinch of salt and pepper. Place them in an ovenproof dish and roast in the oven.
- Meantime, place the red onions, olives, capers and cherry tomatoes in a large bowl. Add salt, pepper, lemon juice and olive oil.
- As soon as the fish is cooked through, take it and the chickpeas out of the oven. Break the salmon into pieces using a fork and leave to cool for a few minutes. Mix the rocket, chickpeas and herbs into the salad and serve the salmon pieces on top.
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