Food Synergy Library by IMPACC

Explore 289+ ingredients organised by category (Proteins, Carbohydrates, Vegetables, Fruits, Herbs, Healthy Fats, Recovery Foods, Gut Health Foods) with science-backed pairings that improve digestion, nutrient absorption, recovery, performance and longevity. Each ingredient shows its best pairings, why they work together, and scores for flavour, digestion, recovery and overall benefit.

All ingredients

• Chicken Breast (Proteins)

  Pairing lean chicken with rice replenishes muscle glycogen while pineapple's bromelain enzyme breaks down protein for easier digestion. Lime adds vitamin C for collagen synthesis.

  Pairs well with: Rice, Pineapple, Lime, Spinach, Sweet Potato.

  Flavour 9/10, Digestion 10/10, Recovery 10/10, Overall 9.5/10.

• Salmon (Proteins)

  Lemon's vitamin C boosts iron absorption while citrus acids brighten fatty fish and aid digestion. Potatoes deliver slow-release carbs for sustained energy.

  Pairs well with: Lemon, Potatoes, Asparagus, Avocado, Quinoa.

  Flavour 10/10, Digestion 9/10, Recovery 10/10, Overall 9.7/10.

• Greek Yogurt (Gut Health Foods)

  Probiotics in yogurt thrive when paired with prebiotic fibers from kiwi and berries — a synbiotic combination shown to enhance microbial diversity.

  Pairs well with: Kiwi, Berries, Honey, Walnuts, Oats.

  Flavour 9/10, Digestion 10/10, Recovery 8/10, Overall 9.3/10.

• Eggs (Proteins)

  Eggs + fat-rich avocado dramatically increase carotenoid absorption from spinach. Sourdough's fermentation makes minerals more bioavailable.

  Pairs well with: Sourdough, Spinach, Avocado, Tomato, Mushrooms.

  Flavour 9/10, Digestion 9/10, Recovery 9/10, Overall 9.2/10.

• Tomatoes (Vegetables)

  Lycopene is fat-soluble — pairing tomatoes with olive oil increases absorption up to 4×. Basil adds antioxidants and aids digestion.

  Pairs well with: Olive Oil, Basil, Mozzarella, Garlic, Cucumber.

  Flavour 10/10, Digestion 9/10, Recovery 8/10, Overall 9.4/10.

• Spinach (Vegetables)

  Vitamin C from lemon or strawberries converts plant iron to a form 3× more absorbable. Healthy fats unlock fat-soluble vitamins A, K and E.

  Pairs well with: Lemon, Eggs, Strawberries, Olive Oil, Chickpeas.

  Flavour 8/10, Digestion 9/10, Recovery 9/10, Overall 9/10.

• Oats (Carbohydrates)

  Beta-glucan feeds beneficial gut bacteria while berries' polyphenols modulate the microbiome. Cinnamon supports glucose regulation.

  Pairs well with: Berries, Almonds, Cinnamon, Greek Yogurt, Banana.

  Flavour 8/10, Digestion 10/10, Recovery 8/10, Overall 9/10.

• Avocado (Healthy Fats)

  Avocado's healthy fats dramatically increase carotenoid and fat-soluble vitamin absorption from co-eaten vegetables.

  Pairs well with: Eggs, Tomato, Lime, Salmon, Whole Grain Toast.

  Flavour 9/10, Digestion 9/10, Recovery 8/10, Overall 9.1/10.

• Sweet Potato (Carbohydrates)

  Beta-carotene needs fat to convert to vitamin A. Olive oil triples conversion efficiency. Cooling cooked sweet potato boosts resistant starch.

  Pairs well with: Olive Oil, Black Beans, Chicken, Cinnamon, Kale.

  Flavour 9/10, Digestion 10/10, Recovery 9/10, Overall 9.2/10.

• Berries (Fruits)

  Berries' polyphenols + yogurt probiotics form a synbiotic that increases microbial diversity. Vitamin C boosts iron from greens.

  Pairs well with: Greek Yogurt, Oats, Dark Chocolate, Spinach, Almonds.

  Flavour 10/10, Digestion 9/10, Recovery 9/10, Overall 9.3/10.

• Olive Oil (Healthy Fats)

  Extra virgin olive oil unlocks lycopene from tomatoes and carotenoids from greens while delivering polyphenols with proven cardiovascular benefit.

  Pairs well with: Tomatoes, Leafy Greens, Sourdough, Garlic, Lemon.

  Flavour 9/10, Digestion 10/10, Recovery 9/10, Overall 9.4/10.

• Ginger (Herbs)

  Ginger + turmeric is a classic anti-inflammatory pair — black pepper or fat further boosts curcumin absorption by up to 2000%.

  Pairs well with: Lemon, Turmeric, Honey, Green Tea, Salmon.

  Flavour 8/10, Digestion 10/10, Recovery 9/10, Overall 9/10.

• Chicken Thighs (Proteins)

  Acidic citrus and yogurt marinades soften connective tissue and improve digestion of heavier fats while delivering richer flavour than breast.

  Pairs well with: Lemon, Cucumber, Garlic, Yogurt, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lean Beef (Proteins)

  Heme iron in beef pairs with vitamin C-rich greens for absorption and ferments aid digestion of dense protein.

  Pairs well with: Potatoes, Sauerkraut, Arugula, Black Pepper, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tofu (Proteins)

  Complete plant protein; ginger and acid stimulate digestive enzymes that help break down legume proteins.

  Pairs well with: Rice, Ginger, Bok Choy, Sesame, Lime.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lentils (Proteins)

  Lentils + rice form a complete amino acid profile; cumin reduces bloating and lemon's C boosts iron uptake.

  Pairs well with: Rice, Cumin, Lemon, Spinach, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Chickpeas (Proteins)

  Classic hummus stack — tahini fats unlock fat-soluble nutrients while lemon improves iron uptake.

  Pairs well with: Tahini, Lemon, Garlic, Cumin, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Rice (Carbohydrates)

  Easily digestible carbs replenish glycogen post-training and act as a neutral base for synergistic proteins and acids.

  Pairs well with: Chicken, Tofu, Pineapple, Lime, Cucumber.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Quinoa (Carbohydrates)

  Complete plant protein paired with healthy fats enhances absorption of fat-soluble micronutrients from greens.

  Pairs well with: Avocado, Black Beans, Lemon, Spinach, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Potatoes (Carbohydrates)

  Slow-release carbs replenish glycogen; cooling cooked potatoes increases resistant starch that feeds gut microbes.

  Pairs well with: Salmon, Olive Oil, Rosemary, Sauerkraut, Eggs.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sourdough (Carbohydrates)

  Long fermentation lowers phytic acid and gluten content, improving mineral absorption and digestion vs commercial bread.

  Pairs well with: Eggs, Avocado, Olive Oil, Tomato, Sardines.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Broccoli (Vegetables)

  Chopping + light steaming preserves sulforaphane; mustard seed reactivates myrosinase for maximal yield.

  Pairs well with: Olive Oil, Lemon, Garlic, Mustard Seed, Eggs.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cauliflower (Vegetables)

  Roasting with olive oil + turmeric (and pepper) maximises curcumin uptake and softens cruciferous fibre.

  Pairs well with: Turmeric, Olive Oil, Tahini, Lemon, Cumin.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kale (Vegetables)

  Massaging kale with oil + acid breaks down tough cellulose and unlocks fat-soluble vitamins A, K, E.

  Pairs well with: Olive Oil, Lemon, Avocado, Almonds, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Bell Peppers (Vegetables)

  Exceptional vitamin C content multiplies non-heme iron absorption from greens and legumes.

  Pairs well with: Spinach, Eggs, Olive Oil, Chickpeas, Quinoa.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cucumber (Vegetables)

  Cooling, hydrating and silica-rich — perfect alongside heavier proteins to ease digestion.

  Pairs well with: Yogurt, Mint, Lime, Dill, Tomato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Arugula (Vegetables)

  Peppery glucosinolates support liver detox; fats and acid unlock fat-soluble vitamins.

  Pairs well with: Olive Oil, Lemon, Parmesan, Beef, Pine Nuts.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Bok Choy (Vegetables)

  Quick-cooked Asian greens preserve vitamin C and glucosinolates that pair with plant proteins for iron uptake.

  Pairs well with: Tofu, Ginger, Rice, Sesame, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sauerkraut (Gut Health Foods)

  Live lactobacilli + organic acids stimulate digestion of dense proteins and starches.

  Pairs well with: Beef, Potatoes, Sourdough, Apple, Dill.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kimchi (Gut Health Foods)

  Spicy fermented cabbage delivers probiotics + capsaicin that boost metabolism and gut diversity.

  Pairs well with: Rice, Eggs, Tofu, Sesame, Scallions.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lemon (Fruits)

  Vitamin C and citric acid dramatically improve non-heme iron absorption and stimulate digestion.

  Pairs well with: Salmon, Spinach, Olive Oil, Lentils, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lime (Fruits)

  Brightens fatty and protein-rich meals while improving iron absorption and aiding digestion.

  Pairs well with: Chicken, Avocado, Cilantro, Tofu, Cucumber.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pineapple (Fruits)

  Bromelain breaks down protein, easing digestion of heavier meals and reducing post-meal bloating.

  Pairs well with: Chicken, Coconut, Lime, Mint, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kiwi (Fruits)

  Actinidin enzyme accelerates protein digestion; high vitamin C supports iron uptake and recovery.

  Pairs well with: Yogurt, Berries, Oats, Honey, Spinach.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Apple Cider Vinegar (Gut Health Foods)

  Acetic acid blunts post-meal glucose spikes and may support digestive enzyme activity.

  Pairs well with: Salads, Olive Oil, Honey, Cucumber, Beets.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Honey (Recovery Foods)

  Natural glucose + fructose blend rapidly restores liver and muscle glycogen; antimicrobial properties support gut.

  Pairs well with: Greek Yogurt, Lemon, Ginger, Oats, Berries.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cilantro (Herbs)

  Aromatic compounds aid digestion and may bind heavy metals for excretion.

  Pairs well with: Lime, Avocado, Black Beans, Chicken, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Basil (Herbs)

  Eugenol and linalool aid digestion and amplify the antioxidant punch of tomato + olive oil.

  Pairs well with: Tomato, Olive Oil, Mozzarella, Garlic, Pine Nuts.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Dill (Herbs)

  Carvone in dill calms the gut and complements fatty fish and creamy sauces.

  Pairs well with: Salmon, Yogurt, Cucumber, Potatoes, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mint (Herbs)

  Menthol relaxes GI smooth muscle, easing bloating and post-meal discomfort.

  Pairs well with: Cucumber, Yogurt, Berries, Lime, Watermelon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Parsley (Herbs)

  Vitamin C + chlorophyll boost iron absorption and freshen breath/digestion.

  Pairs well with: Lemon, Olive Oil, Tomato, Quinoa, Chickpeas.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cumin (Herbs)

  Stimulates pancreatic enzymes and bile flow, easing digestion of legumes and dense proteins.

  Pairs well with: Lentils, Chickpeas, Beef, Rice, Tomato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cinnamon (Herbs)

  Improves insulin sensitivity and blunts post-meal glucose spikes when added to carb-rich meals.

  Pairs well with: Oats, Yogurt, Sweet Potato, Apple, Almonds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Coriander (Herbs)

  Sister to cilantro — seeds add warm citrus notes and ease bloating.

  Pairs well with: Cumin, Lime, Chickpeas, Tomato, Chicken.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Turmeric (Herbs)

  Curcumin's anti-inflammatory effects are amplified ~2000% by piperine and stabilised by fat.

  Pairs well with: Black Pepper, Ginger, Coconut Milk, Cauliflower, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Garlic (Herbs)

  Crushed-then-rested garlic forms allicin, a potent cardiovascular and antimicrobial compound.

  Pairs well with: Olive Oil, Tomato, Greens, Beef, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tahini (Healthy Fats)

  Sesame fats and calcium pair with lemon's C to support absorption of fat-soluble vitamins.

  Pairs well with: Chickpeas, Lemon, Honey, Carrots, Sourdough.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Coconut Milk (Healthy Fats)

  Medium-chain fats deliver quick energy and dramatically boost curcumin absorption in golden milk.

  Pairs well with: Turmeric, Ginger, Rice, Lime, Chicken.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Almonds (Healthy Fats)

  Healthy fats + vitamin E support skin and recovery; protein and fibre slow glucose response.

  Pairs well with: Berries, Yogurt, Dark Chocolate, Oats, Apple.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Walnuts (Healthy Fats)

  Plant-based omega-3 (ALA) supports brain and cardiovascular health alongside antioxidant-rich pairings.

  Pairs well with: Greek Yogurt, Honey, Berries, Arugula, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Turkey (Proteins)

  Lean tryptophan-rich protein pairs with slow carbs to support serotonin and recovery.

  Pairs well with: Sweet Potato, Cranberries, Sage, Rosemary, Brussels Sprouts.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Grass-Fed Beef (Proteins)

  Higher omega-3 and CLA than grain-fed; pairs with greens for iron synergy.

  Pairs well with: Arugula, Olive Oil, Garlic, Mushrooms, Red Cabbage.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sardines (Proteins)

  Tiny oily fish deliver omega-3, calcium and vitamin D with minimal mercury risk.

  Pairs well with: Sourdough, Lemon, Olive Oil, Tomato, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mackerel (Proteins)

  One of the richest sources of EPA/DHA — supports recovery, mood and cardiovascular health.

  Pairs well with: Lemon, Mustard, Sourdough, Beetroot, Dill.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tuna (Proteins)

  High-protein, low-fat fish ideal for lean recovery meals; pair with fats for satiety.

  Pairs well with: Rice, Avocado, Sesame, Lime, Cucumber.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Shrimp (Proteins)

  Low-cal, high-protein shellfish rich in astaxanthin antioxidant and iodine.

  Pairs well with: Garlic, Lemon, Chili, Olive Oil, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mussels (Proteins)

  Exceptional B12, iron and zinc — sustainable seafood with low environmental footprint.

  Pairs well with: White Wine, Garlic, Parsley, Tomato, Sourdough.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Oysters (Proteins)

  Highest zinc density of any food — supports immunity, testosterone and recovery.

  Pairs well with: Lemon, Mignonette, Sourdough, Champagne, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cottage Cheese (Proteins)

  Slow-digesting casein supports overnight muscle protein synthesis.

  Pairs well with: Berries, Honey, Flax Seeds, Pineapple, Black Pepper.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tempeh (Proteins)

  Fermented soy delivers complete protein plus probiotic-like benefits and improved mineral uptake.

  Pairs well with: Rice, Ginger, Tamari, Bok Choy, Lime.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Edamame (Proteins)

  Young soybeans deliver complete protein and isoflavones in a snackable form.

  Pairs well with: Sea Salt, Sesame, Lime, Chili, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Jasmine Rice (Carbohydrates)

  Aromatic fast-absorbing carb perfect for post-training glycogen replenishment.

  Pairs well with: Coconut Milk, Lime, Mango, Chili, Cilantro.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Brown Rice (Carbohydrates)

  Whole-grain rice retains bran fibre, magnesium and B vitamins for sustained energy.

  Pairs well with: Black Beans, Avocado, Lime, Salmon, Broccoli.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Rye Bread (Carbohydrates)

  Dense fibre and slow glucose release; arabinoxylan fibre feeds beneficial gut bacteria.

  Pairs well with: Sardines, Avocado, Eggs, Dill, Cucumber.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Buckwheat (Carbohydrates)

  Gluten-free pseudograin with rutin flavonoid that supports capillary health.

  Pairs well with: Mushrooms, Onion, Eggs, Parsley, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Farro (Carbohydrates)

  Ancient wheat with higher protein and fibre than modern varieties.

  Pairs well with: Olive Oil, Tomato, Feta, Arugula, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Barley (Carbohydrates)

  Beta-glucan fibre lowers cholesterol and stabilises blood sugar.

  Pairs well with: Mushrooms, Beef, Onion, Thyme, Carrot.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Couscous (Carbohydrates)

  Quick-cooking semolina pairs perfectly with Mediterranean herbs and legumes.

  Pairs well with: Chickpeas, Lemon, Mint, Cucumber, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Wholegrain Pasta (Carbohydrates)

  Slower glucose release than refined pasta; al dente cooking lowers GI further.

  Pairs well with: Tomato, Basil, Olive Oil, Garlic, Parmesan.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Rice Noodles (Carbohydrates)

  Gluten-free fast carbs ideal for Asian-inspired post-workout bowls.

  Pairs well with: Shrimp, Lime, Cilantro, Ginger, Chili.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Dates (Carbohydrates)

  Natural glucose + fructose with potassium and fibre — nature's energy gel.

  Pairs well with: Almonds, Tahini, Dark Chocolate, Coconut, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pumpkin (Carbohydrates)

  Beta-carotene-rich winter squash; fat pairing multiplies vitamin A conversion.

  Pairs well with: Sage, Olive Oil, Pumpkin Seeds, Cinnamon, Coconut Milk.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Butternut Squash (Carbohydrates)

  Sweet, creamy carb loaded with beta-carotene and potassium for hydration.

  Pairs well with: Olive Oil, Sage, Walnuts, Goat Cheese, Rosemary.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Beets (Carbohydrates)

  Dietary nitrates improve blood flow and exercise economy.

  Pairs well with: Goat Cheese, Walnuts, Arugula, Orange, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Zucchini (Vegetables)

  Light, hydrating squash takes on flavour beautifully and adds volume without calories.

  Pairs well with: Olive Oil, Garlic, Basil, Tomato, Parmesan.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Asparagus (Vegetables)

  Prebiotic inulin feeds beneficial gut bacteria; folate supports cell renewal.

  Pairs well with: Olive Oil, Lemon, Eggs, Salmon, Parmesan.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Brussels Sprouts (Vegetables)

  Cruciferous powerhouse — roasting caramelises sugars and reduces bitterness.

  Pairs well with: Balsamic, Bacon, Olive Oil, Garlic, Walnuts.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Green Beans (Vegetables)

  Crisp fibre and silica support connective tissue and digestion.

  Pairs well with: Almonds, Garlic, Lemon, Olive Oil, Shallots.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Carrots (Vegetables)

  Beta-carotene from carrots absorbs 6× better with fat and light cooking.

  Pairs well with: Olive Oil, Cumin, Tahini, Ginger, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mushrooms (Vegetables)

  UV-exposed mushrooms are one of few plant sources of vitamin D; ergothioneine antioxidant.

  Pairs well with: Garlic, Thyme, Olive Oil, Eggs, Buckwheat.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Red Cabbage (Vegetables)

  Anthocyanins make red cabbage 10× more antioxidant-rich than green; ferments well.

  Pairs well with: Apple Cider Vinegar, Olive Oil, Apple, Caraway, Walnuts.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Celery (Vegetables)

  Hydrating, low-calorie crunch with phthalides that support blood pressure.

  Pairs well with: Peanut Butter, Almond Butter, Apple, Walnuts, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Beetroot (Vegetables)

  Nitrate-rich root improves blood flow and reduces recovery time post-exercise.

  Pairs well with: Goat Cheese, Walnuts, Orange, Arugula, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fennel (Vegetables)

  Anise-flavoured bulb soothes digestion; pairs with citrus to brighten oily fish.

  Pairs well with: Orange, Olive Oil, Lemon, Salmon, Arugula.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Artichokes (Vegetables)

  Cynarin stimulates bile flow; inulin feeds beneficial gut bacteria.

  Pairs well with: Lemon, Olive Oil, Garlic, Parmesan, Thyme.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Blueberries (Fruits)

  Anthocyanins support brain and vascular health; one of the highest ORAC scores per gram.

  Pairs well with: Greek Yogurt, Oats, Walnuts, Honey, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Strawberries (Fruits)

  Vitamin C powerhouse — one cup exceeds daily needs; pectin supports satiety.

  Pairs well with: Balsamic, Basil, Spinach, Greek Yogurt, Dark Chocolate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Raspberries (Fruits)

  High fibre (8g/cup) and ellagitannins support gut and metabolic health.

  Pairs well with: Dark Chocolate, Almonds, Greek Yogurt, Chia Seeds, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Blackberries (Fruits)

  Deep purple anthocyanins and fibre support brain and heart health.

  Pairs well with: Greek Yogurt, Walnuts, Honey, Mint, Apple.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Orange (Fruits)

  Whole oranges deliver vitamin C with fibre — gentler glycemic response than juice.

  Pairs well with: Fennel, Beets, Dark Chocolate, Olives, Almonds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Grapefruit (Fruits)

  Bitter citrus that supports satiety and insulin response when eaten before meals.

  Pairs well with: Avocado, Mint, Shrimp, Honey, Pomegranate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pomegranate (Fruits)

  Punicalagins are converted to urolithins — supporting mitochondrial recycling (mitophagy).

  Pairs well with: Walnuts, Greek Yogurt, Feta, Mint, Tahini.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cherries (Fruits)

  Naturally rich in melatonin and anthocyanins — supports sleep and recovery.

  Pairs well with: Dark Chocolate, Almonds, Greek Yogurt, Vanilla, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Watermelon (Fruits)

  L-citrulline boosts nitric oxide and reduces post-exercise muscle soreness.

  Pairs well with: Feta, Mint, Lime, Cucumber, Basil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Apple (Fruits)

  Pectin fibre feeds gut bacteria; polyphenols concentrated in skin.

  Pairs well with: Almond Butter, Cinnamon, Cheddar, Walnuts, Oats.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pear (Fruits)

  Gentle sweet fibre; pectin and sorbitol support smooth digestion.

  Pairs well with: Walnuts, Blue Cheese, Honey, Arugula, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mango (Fruits)

  Sweet tropical fruit rich in beta-carotene, vitamin C and enzymes.

  Pairs well with: Lime, Chili, Coconut, Cilantro, Sticky Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Papaya (Fruits)

  Papain enzyme actively breaks down protein, easing digestion of dense meals.

  Pairs well with: Lime, Chili, Greek Yogurt, Mint, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Banana (Fruits)

  Quick-absorbing carbs + potassium prevent cramps; resistant starch when green.

  Pairs well with: Peanut Butter, Almond Butter, Oats, Greek Yogurt, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Oregano (Herbs)

  Carvacrol and thymol provide potent antimicrobial and antioxidant effects.

  Pairs well with: Tomato, Olive Oil, Garlic, Lemon, Feta.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Thyme (Herbs)

  Thymol is a respiratory and antimicrobial ally; deep flavour with little salt needed.

  Pairs well with: Mushrooms, Lemon, Garlic, Chicken, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Rosemary (Herbs)

  Carnosic acid is a potent antioxidant that protects neurons and reduces HCA formation when grilling.

  Pairs well with: Potatoes, Lamb, Olive Oil, Garlic, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sage (Herbs)

  Cognitive and digestive support; classic pairing with rich autumnal foods.

  Pairs well with: Butternut Squash, Brown Butter, Turkey, Pumpkin, Onion.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cardamom (Herbs)

  Warming digestive spice that freshens breath and eases bloating.

  Pairs well with: Coffee, Oats, Yogurt, Honey, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Black Pepper (Herbs)

  Piperine multiplies curcumin absorption 2000% and enhances nutrient uptake broadly.

  Pairs well with: Turmeric, Eggs, Strawberries, Beef, Greens.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fennel Seed (Herbs)

  Classic after-meal digestive — chew seeds to reduce bloating and freshen breath.

  Pairs well with: Pork, Apple, Sausage, Cabbage, Orange.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Chili (Herbs)

  Capsaicin boosts metabolic rate and may support satiety and circulation.

  Pairs well with: Lime, Chocolate, Beans, Mango, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sumac (Herbs)

  Tart, lemony Levantine spice loaded with anthocyanins and tannins.

  Pairs well with: Chickpeas, Cucumber, Tomato, Olive Oil, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Extra Virgin Olive Oil (Healthy Fats)

  Polyphenols + monounsaturated fat — gold-standard fat of the Mediterranean diet.

  Pairs well with: Tomato, Sourdough, Garlic, Greens, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Avocado Oil (Healthy Fats)

  High smoke point (~270°C) makes it ideal for high-heat cooking while keeping fats stable.

  Pairs well with: Eggs, Greens, Sweet Potato, Steak, Lime.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pistachios (Healthy Fats)

  Complete protein + lutein for eye health; satisfying shell-on snacking slows eating.

  Pairs well with: Greek Yogurt, Pomegranate, Honey, Dark Chocolate, Rose.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cashews (Healthy Fats)

  Creamy nut high in copper, magnesium and zinc — blends into dairy-free sauces.

  Pairs well with: Stir-Fry, Coconut Milk, Curry, Dates, Dark Chocolate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Macadamias (Healthy Fats)

  Highest monounsaturated fat of any nut; supports satiety and cardiovascular health.

  Pairs well with: Dark Chocolate, Coffee, Coconut, Berries, Vanilla.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Chia Seeds (Healthy Fats)

  Soluble fibre forms gel that supports satiety and steady glucose response.

  Pairs well with: Coconut Milk, Berries, Honey, Greek Yogurt, Lime.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Flax Seeds (Healthy Fats)

  Lignans + ALA omega-3 support hormone balance and gut motility. Grind to access nutrients.

  Pairs well with: Oats, Berries, Yogurt, Smoothies, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Hemp Seeds (Healthy Fats)

  Complete plant protein with balanced omega-3:6 ratio and no preparation needed.

  Pairs well with: Smoothies, Salads, Yogurt, Avocado, Oats.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pumpkin Seeds (Healthy Fats)

  Top plant source of zinc and magnesium — supports sleep and immunity.

  Pairs well with: Salads, Granola, Soup, Dark Chocolate, Sea Salt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sesame Seeds (Healthy Fats)

  Sesamin lignans plus calcium and iron — small seeds, big nutritional punch.

  Pairs well with: Tahini, Rice, Greens, Tofu, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Peanut Butter (Healthy Fats)

  Protein + fat combo with arginine and resveratrol; choose no-added-sugar varieties.

  Pairs well with: Banana, Apple, Celery, Dark Chocolate, Oats.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Almond Butter (Healthy Fats)

  Smoother glycemic response than peanut butter; rich in vitamin E and magnesium.

  Pairs well with: Apple, Banana, Dates, Toast, Dark Chocolate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Olives (Healthy Fats)

  Whole-fruit form of olive oil with extra fibre and the polyphenol oleuropein.

  Pairs well with: Tomato, Feta, Sourdough, Tuna, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Dark Chocolate (85%+) (Healthy Fats)

  Cocoa flavanols support endothelial function and mood without the sugar of milk chocolate.

  Pairs well with: Berries, Almonds, Coffee, Sea Salt, Orange.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kefir (Gut Health Foods)

  Fermented milk drink with 30+ probiotic strains — more diverse than yogurt.

  Pairs well with: Berries, Honey, Oats, Banana, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Miso (Gut Health Foods)

  Fermented soy paste delivers probiotics, umami and bioactive peptides.

  Pairs well with: Tofu, Seaweed, Scallions, Salmon, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kombucha (Gut Health Foods)

  Fermented tea with organic acids, polyphenols and trace probiotics.

  Pairs well with: Ginger, Citrus, Berries, Mint, Turmeric.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pickled Cucumbers (Gut Health Foods)

  True lacto-fermented pickles (not vinegar-brined) deliver live cultures.

  Pairs well with: Sourdough, Cheese, Smoked Fish, Mustard, Dill.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pickled Carrots (Gut Health Foods)

  Crunchy lacto-fermented carrots add probiotics + beta-carotene to any meal.

  Pairs well with: Banh Mi, Rice, Tofu, Cilantro, Chili.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fermented Beets (Gut Health Foods)

  Combines beet nitrates with probiotic benefits — kvass is the classic form.

  Pairs well with: Goat Cheese, Walnuts, Greens, Horseradish, Dill.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Onion (Gut Health Foods)

  Fructans and quercetin feed gut microbes and support cardiovascular health.

  Pairs well with: Eggs, Beef, Tomato, Olive Oil, Thyme.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Leeks (Gut Health Foods)

  Mild allium loaded with prebiotic fructans and kaempferol antioxidant.

  Pairs well with: Potatoes, Cream, Thyme, Eggs, Butter.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Green Bananas (Gut Health Foods)

  High resistant starch ferments to butyrate that fuels colon cells.

  Pairs well with: Smoothies, Plantain Dishes, Oats, Yogurt, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tart Cherries (Recovery Foods)

  Anthocyanin-rich tart cherry juice reduces muscle soreness and improves sleep — the recovery superstar.

  Pairs well with: Greek Yogurt, Oats, Almonds, Chia Seeds, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Skyr (Proteins)

  Ultra dense casein based dairy that provides slow release amino acids ideal pre sleep.

  Pairs well with: Berries, Honey, Oats, Almonds, Chia Seeds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Ricotta (Proteins)

  Soft whey rich cheese that delivers leucine for muscle synthesis with a creamy mild flavour.

  Pairs well with: Honey, Berries, Sourdough, Lemon Zest, Pistachios.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Whey Protein (Proteins)

  Fastest absorbing complete protein for the post workout window when paired with carbs.

  Pairs well with: Banana, Berries, Oats, Almond Butter, Cocoa.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Casein Protein (Proteins)

  Slow release protein that drips amino acids through the night for overnight recovery.

  Pairs well with: Almond Butter, Berries, Cinnamon, Oats, Cocoa.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Duck Breast (Proteins)

  Rich heme iron and B vitamins pair with bright citrus or berry compotes that cut richness and aid iron uptake.

  Pairs well with: Orange, Cherries, Thyme, Wild Rice, Beets.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Bison (Proteins)

  Leaner than beef with the same heme iron benefits and a clean flavour that loves peppery greens.

  Pairs well with: Sweet Potato, Arugula, Garlic, Black Pepper, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Venison (Proteins)

  Wild lean game with deep umami matches earthy mushrooms and tart fruit that balance richness.

  Pairs well with: Juniper, Mushrooms, Red Cabbage, Rosemary, Cranberries.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lamb (Proteins)

  Cooling yogurt and bright mint help digest the warming fat of lamb while pomegranate adds vitamin C for iron.

  Pairs well with: Mint, Yogurt, Garlic, Cumin, Pomegranate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pork Tenderloin (Proteins)

  Lean cut that loves sweet fruit and aromatic herbs which cut fat and aid digestion.

  Pairs well with: Apple, Sage, Mustard Seed, Fennel, Brown Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cod (Proteins)

  Light flaky white fish with low fat is the perfect vehicle for absorbing herbs and lemon brightness.

  Pairs well with: Lemon, Parsley, Olive Oil, Capers, Potatoes.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Haddock (Proteins)

  Mild flaky fish pairs with creamy leeks and lemon for an easy to digest balanced plate.

  Pairs well with: Lemon, Thyme, Leeks, Potatoes, Mustard Seed.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Halibut (Proteins)

  Firm white flesh holds up to high heat and pairs cleanly with green vegetables and olive oil.

  Pairs well with: Lemon, Asparagus, Olive Oil, Capers, Fennel.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sea Bass (Proteins)

  Delicate Mediterranean fish that benefits from acid and herbs for clean digestion.

  Pairs well with: Lemon, Olive Oil, Tomatoes, Basil, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Trout (Proteins)

  Mild oily fish with omega 3s and B12 that pairs beautifully with toasted nuts and citrus.

  Pairs well with: Almonds, Lemon, Dill, Brown Rice, Spinach.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Black Beans (Proteins)

  Classic Latin staple where rice plus beans creates a complete amino acid profile.

  Pairs well with: Rice, Lime, Cumin, Avocado, Tomato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kidney Beans (Proteins)

  Hearty legume with deep flavour that anchors stews and chilis for slow release energy.

  Pairs well with: Brown Rice, Cumin, Onion, Tomato, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cannellini Beans (Proteins)

  Creamy Italian white bean perfect for Mediterranean stews paired with bright olive oil.

  Pairs well with: Olive Oil, Garlic, Rosemary, Sage, Tomato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Split Peas (Proteins)

  Quick cooking legume that breaks down into a velvety soup full of fibre and protein.

  Pairs well with: Carrots, Onion, Cumin, Bay Leaves, Brown Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Seitan (Proteins)

  Wheat based meat alternative with very high protein content and a chewy satisfying texture.

  Pairs well with: Soy Sauce, Ginger, Garlic, Sesame, Bok Choy.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lupini Beans (Proteins)

  Mediterranean snack bean with the highest plant protein density and almost no starch.

  Pairs well with: Lemon, Olive Oil, Garlic, Herbs, Bell Peppers.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Jerusalem Artichoke (Carbohydrates)

  Nutty crunchy tuber known as sunchoke that delivers powerful prebiotic fibre.

  Pairs well with: Olive Oil, Thyme, Lemon, Garlic, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Figs (Carbohydrates)

  Sweet seed packed fruit that delivers calcium fibre and natural prebiotics.

  Pairs well with: Goat Cheese, Honey, Walnuts, Arugula, Balsamic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Raisins (Carbohydrates)

  Concentrated grape sugars that fuel endurance and pair beautifully with nuts for balance.

  Pairs well with: Almonds, Oats, Cinnamon, Yogurt, Dark Chocolate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Apricots (Carbohydrates)

  Bright tart stone fruit fresh or dried that delivers beta carotene and quick carbs.

  Pairs well with: Almonds, Yogurt, Honey, Pistachios, Oats.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Persimmons (Carbohydrates)

  Autumn fruit with a honey like sweetness and a strong antioxidant profile.

  Pairs well with: Yogurt, Walnuts, Cinnamon, Honey, Pomegranate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lychee (Carbohydrates)

  Floral tropical fruit with bright sweet flesh that delivers vitamin C and quick energy.

  Pairs well with: Lime, Mint, Coconut, Ginger, Chili.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Millet (Carbohydrates)

  Light fluffy gluten free grain that absorbs flavour and supports stable energy release.

  Pairs well with: Roasted Vegetables, Olive Oil, Lemon, Parsley, Chickpeas.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sorghum (Carbohydrates)

  Ancient drought tolerant grain with chewy bite and a rich antioxidant profile.

  Pairs well with: Olive Oil, Roasted Squash, Greens, Tahini, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Amaranth (Carbohydrates)

  Tiny pseudograin that delivers complete protein with a porridge like creaminess.

  Pairs well with: Avocado, Lime, Black Beans, Cumin, Spinach.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Teff (Carbohydrates)

  Ethiopian micro grain with high iron and a malty flavour ideal for porridge or injera.

  Pairs well with: Honey, Berries, Yogurt, Cinnamon, Nuts.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Freekeh (Carbohydrates)

  Smoky roasted young wheat with a nutty bite and high fibre for slow release energy.

  Pairs well with: Olive Oil, Lemon, Herbs, Roasted Vegetables, Chickpeas.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Bulgar Wheat (Carbohydrates)

  Pre cooked cracked wheat that forms the base of tabbouleh with quick prep and steady fuel.

  Pairs well with: Parsley, Mint, Lemon, Tomato, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cornmeal (Carbohydrates)

  Polenta and grits made from ground corn deliver gentle carbs and golden colour.

  Pairs well with: Olive Oil, Tomato, Basil, Parmesan, Mushrooms.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cassava (Carbohydrates)

  Tropical tuber that provides clean starch and resistant starch when cooled.

  Pairs well with: Lime, Cilantro, Garlic, Chili, Black Beans, Coconut.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Yam (Carbohydrates)

  Starchy root with a creamy texture that supports glycogen restoration after training.

  Pairs well with: Coconut Milk, Lime, Chili, Black Beans, Greens.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Taro (Carbohydrates)

  Purple root vegetable with a creamy starch and a subtle sweet earthy flavour.

  Pairs well with: Coconut Milk, Lime, Chili, Ginger, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Parsnip (Carbohydrates)

  Sweet earthy root that caramelises beautifully when roasted with herbs and olive oil.

  Pairs well with: Olive Oil, Thyme, Honey, Garlic, Carrots.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Green Peas (Carbohydrates)

  Sweet tender legume that adds plant protein and fibre to grain bowls and pasta.

  Pairs well with: Mint, Olive Oil, Lemon, Onion, Brown Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Black Eyed Peas (Carbohydrates)

  Southern staple legume that is fast cooking and gentle on digestion.

  Pairs well with: Greens, Onion, Garlic, Cumin, Tomato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Adzuki Beans (Carbohydrates)

  Small red bean prized in Asian cooking for sweet earthy flavour and dense nutrition.

  Pairs well with: Brown Rice, Ginger, Squash, Sesame, Miso.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Swiss Chard (Vegetables)

  Rainbow stems and leaves deliver minerals when sauteed in olive oil with garlic.

  Pairs well with: Olive Oil, Garlic, Lemon, Pine Nuts, Raisins.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Collard Greens (Vegetables)

  Hearty Southern green that absorbs smoky flavours and delivers slow cooked richness.

  Pairs well with: Smoked Paprika, Garlic, Apple Cider Vinegar, Olive Oil, Onion.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Watercress (Vegetables)

  Peppery aquatic green that ranks at the very top of nutrient density scores.

  Pairs well with: Pear, Walnuts, Lemon, Olive Oil, Beets.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Endive (Vegetables)

  Crisp bitter chicory leaves that aid digestion and add elegant crunch to salads.

  Pairs well with: Walnuts, Pear, Blue Cheese, Olive Oil, Apple.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Radicchio (Vegetables)

  Vibrant purple bitter leaf that balances rich fatty dishes and supports liver function.

  Pairs well with: Olive Oil, Balsamic, Walnuts, Orange, Parmesan.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Napa Cabbage (Vegetables)

  Tender Asian cabbage that wilts quickly and forms the base of kimchi and dumplings.

  Pairs well with: Sesame, Ginger, Soy Sauce, Tofu, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Radishes (Vegetables)

  Crisp peppery root that aids digestion and adds bright colour and crunch to plates.

  Pairs well with: Butter, Sea Salt, Lemon, Olive Oil, Cucumber.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Turnips (Vegetables)

  Mild sweet root that roasts to caramelised perfection and supports cruciferous benefits.

  Pairs well with: Olive Oil, Thyme, Garlic, Apple, Potato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Rutabaga (Vegetables)

  Swede root with a hearty sweet flavour that mashes beautifully as a low carb alternative.

  Pairs well with: Butter, Thyme, Carrots, Onion, Black Pepper.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Okra (Vegetables)

  Pod vegetable that thickens stews naturally and supports gentle digestion.

  Pairs well with: Tomato, Cornmeal, Cumin, Onion, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Eggplant (Vegetables)

  Spongy nightshade that loves olive oil and develops deep umami when roasted.

  Pairs well with: Olive Oil, Tomato, Garlic, Basil, Tahini.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Snow Peas (Vegetables)

  Crisp edible pod that adds sweet crunch and gentle plant protein to stir fries.

  Pairs well with: Sesame, Ginger, Garlic, Carrots, Tofu.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sugar Snap Peas (Vegetables)

  Sweet edible pod with both peas and shell intact perfect raw or briefly cooked.

  Pairs well with: Mint, Olive Oil, Lemon, Sesame, Almonds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Leeks (Mediterranean) (Vegetables)

  Mild sweet allium that adds depth to soups and supports prebiotic gut health.

  Pairs well with: Olive Oil, Thyme, Potato, Lemon, Butter.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Shallots (Vegetables)

  Delicate sweet allium that adds elegant depth to dressings and pan sauces.

  Pairs well with: Olive Oil, Thyme, Red Wine Vinegar, Mushrooms, Beef.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Seaweed (Vegetables)

  Ocean vegetable that delivers iodine and trace minerals for thyroid and metabolic health.

  Pairs well with: Rice, Sesame, Cucumber, Avocado, Tofu.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Hearts of Palm (Vegetables)

  Tender cylindrical white vegetable with a mild artichoke like flavour and clean crunch.

  Pairs well with: Olive Oil, Lemon, Tomato, Avocado, Arugula.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Jicama (Vegetables)

  Crunchy juicy Mexican root that is sweet refreshing and an excellent prebiotic source.

  Pairs well with: Lime, Chili, Salt, Cilantro, Mango.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Daikon Radish (Vegetables)

  Large mild white radish that aids digestion of rich foods in Asian cuisine.

  Pairs well with: Sesame, Ginger, Soy Sauce, Rice, Carrots.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Bamboo Shoots (Vegetables)

  Tender shoots that add crisp texture and absorb savoury flavours in stir fries.

  Pairs well with: Sesame, Soy Sauce, Ginger, Mushrooms, Tofu.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Grapes (Fruits)

  Juicy bite size fruit with resveratrol and quick energy for endurance demands.

  Pairs well with: Cheese, Walnuts, Yogurt, Honey, Almonds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Passionfruit (Fruits)

  Tart aromatic tropical fruit with seeds that deliver fibre and vivid flavour.

  Pairs well with: Yogurt, Mango, Lime, Coconut, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Guava (Fruits)

  Tropical fruit with more vitamin C than oranges and a sweet musky aroma.

  Pairs well with: Lime, Chili, Salt, Mint, Coconut.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Dragon Fruit (Fruits)

  Striking pink or yellow cactus fruit with hydrating flesh and gentle sweetness.

  Pairs well with: Lime, Coconut, Mango, Banana, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cantaloupe (Fruits)

  Sweet orange flesh melon with high water and beta carotene perfect for summer.

  Pairs well with: Mint, Lime, Prosciutto, Yogurt, Basil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Honeydew Melon (Fruits)

  Pale green melon with subtle sweetness and exceptional hydration for hot days.

  Pairs well with: Mint, Lime, Cucumber, Basil, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Clementines (Fruits)

  Easy peel sweet citrus that delivers vitamin C and natural quick energy.

  Pairs well with: Almonds, Dark Chocolate, Mint, Yogurt, Pomegranate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tangerines (Fruits)

  Aromatic sweet citrus with loose skin and a brighter flavour than oranges.

  Pairs well with: Almonds, Walnuts, Yogurt, Honey, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Blood Oranges (Fruits)

  Crimson winter citrus with berry like notes and powerful anthocyanin pigments.

  Pairs well with: Olive Oil, Fennel, Walnuts, Arugula, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Nectarines (Fruits)

  Smooth skinned stone fruit with sweet juicy flesh and a hint of acidity.

  Pairs well with: Yogurt, Almonds, Honey, Basil, Burrata.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Peaches (Fruits)

  Fuzzy juicy summer stone fruit that pairs beautifully with creamy proteins and herbs.

  Pairs well with: Burrata, Basil, Honey, Almonds, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Plums (Fruits)

  Sweet tart stone fruit with high antioxidant content for the colour intensity.

  Pairs well with: Yogurt, Cinnamon, Almonds, Vanilla, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cranberries (Fruits)

  Tart antioxidant berry that supports urinary health and pairs with rich autumn flavours.

  Pairs well with: Turkey, Walnuts, Orange, Pecans, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mulberries (Fruits)

  Sweet woodland berry rich in iron and a unique resveratrol profile.

  Pairs well with: Yogurt, Oats, Honey, Almonds, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Gooseberries (Fruits)

  Tart green berry that is exceptionally rich in vitamin C and unique polyphenols.

  Pairs well with: Yogurt, Honey, Cream, Vanilla, Oats.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Currants (Fruits)

  Tiny tart berries red or black with intense flavour and antioxidant density.

  Pairs well with: Yogurt, Oats, Honey, Almonds, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Jackfruit (Fruits)

  Giant tropical fruit with a meaty texture popular as a plant based pulled pork.

  Pairs well with: Chili, Lime, Coconut, Cumin, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Coconut (Fruits)

  Tropical drupe whose meat oil and water all deliver distinct nutritional benefits.

  Pairs well with: Lime, Chili, Cilantro, Mango, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Starfruit (Fruits)

  Crisp tropical fruit shaped like a star with a sweet tart watery crunch.

  Pairs well with: Lime, Chili, Salt, Mint, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tarragon (Herbs)

  Sweet anise like herb essential to French cooking that pairs beautifully with chicken.

  Pairs well with: Chicken, Eggs, Mustard Seed, Cream, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Chervil (Herbs)

  Delicate parsley relative with subtle anise notes used as a finishing herb.

  Pairs well with: Eggs, Fish, Asparagus, Cream, Potatoes.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Marjoram (Herbs)

  Sweet oregano cousin with gentle floral notes that lift Mediterranean dishes.

  Pairs well with: Tomato, Olive Oil, Garlic, Beans, Lamb.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lemongrass (Herbs)

  Citrusy aromatic stalk that perfumes Thai and Vietnamese broths and curries.

  Pairs well with: Ginger, Garlic, Coconut Milk, Chili, Lime.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kaffir Lime Leaves (Herbs)

  Glossy aromatic leaves that infuse Thai curries with a unique citrus oil aroma.

  Pairs well with: Coconut Milk, Lemongrass, Galangal, Chili, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Bay Leaves (Herbs)

  Aromatic leaves that infuse long simmered stocks and stews with depth.

  Pairs well with: Beans, Tomato, Onion, Garlic, Beef.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fenugreek (Herbs)

  Maple scented seed and leaf used across Indian and Middle Eastern cooking.

  Pairs well with: Lentils, Spinach, Yogurt, Cumin, Coriander.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cloves (Herbs)

  Powerful aromatic flower bud with the highest antioxidant density of any spice.

  Pairs well with: Apple, Cinnamon, Black Pepper, Ginger, Orange.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Nutmeg (Herbs)

  Warm sweet spice that adds depth to creamy dishes and baking.

  Pairs well with: Spinach, Cream, Cinnamon, Apple, Pumpkin.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Allspice (Herbs)

  Single berry that tastes of cinnamon clove and nutmeg combined.

  Pairs well with: Pork, Sweet Potato, Cinnamon, Cloves, Chili.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Star Anise (Herbs)

  Striking star shaped pod with deep liquorice flavour central to Chinese five spice.

  Pairs well with: Cinnamon, Ginger, Orange, Pork, Tea.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Saffron (Herbs)

  Crimson threads worth their weight in gold delivering colour aroma and mood lifting compounds.

  Pairs well with: Rice, Seafood, Saffron, Almonds, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Smoked Paprika (Herbs)

  Spanish pimenton smoked over oak that adds instant depth and warmth.

  Pairs well with: Chicken, Chickpeas, Potatoes, Eggs, Tomato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• White Pepper (Herbs)

  Fermented black pepper berry with the husk removed for a sharper cleaner heat.

  Pairs well with: Cream Sauces, Fish, Soups, Eggs, Potatoes.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Mustard Seed (Herbs)

  Pungent seed that reactivates broccoli enzymes for maximum sulforaphane formation.

  Pairs well with: Broccoli, Cabbage, Vinegar, Honey, Eggs.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Caraway Seed (Herbs)

  Earthy anise tinged seed traditional in central European baking and sauerkraut.

  Pairs well with: Cabbage, Sauerkraut, Rye Bread, Cheese, Apples.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Nigella Seed (Herbs)

  Tiny black seeds with peppery onion notes used across the Middle East and India.

  Pairs well with: Yogurt, Naan, Cucumber, Eggs, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Curry Leaves (Herbs)

  Glossy South Indian leaves that release nutty citrus aroma in hot oil.

  Pairs well with: Coconut Milk, Mustard Seed, Chili, Lentils, Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Galangal (Herbs)

  Pine forward citrus cousin of ginger essential to Thai curries and Tom Kha soup.

  Pairs well with: Lemongrass, Coconut Milk, Chili, Lime, Ginger.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Horseradish (Herbs)

  Pungent root that clears sinuses and adds bracing heat to roast beef and seafood.

  Pairs well with: Beef, Beets, Cream, Vinegar, Apple.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pecans (Healthy Fats)

  Buttery rich nut with the highest antioxidant content of common tree nuts.

  Pairs well with: Sweet Potato, Maple, Yogurt, Cinnamon, Pumpkin.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Brazil Nuts (Healthy Fats)

  Amazon rainforest nut that is the single best food source of selenium.

  Pairs well with: Dark Chocolate, Berries, Yogurt, Dates, Coffee.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Hazelnuts (Healthy Fats)

  Sweet buttery nut central to Italian sweets and Mediterranean diets.

  Pairs well with: Dark Chocolate, Coffee, Berries, Honey, Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pine Nuts (Healthy Fats)

  Delicate buttery seed of pine cones essential to pesto and Mediterranean salads.

  Pairs well with: Basil, Olive Oil, Parmesan, Arugula, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sunflower Seeds (Healthy Fats)

  Mild crunchy seed packed with vitamin E and easy to add to almost any dish.

  Pairs well with: Yogurt, Salads, Oats, Honey, Berries.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Watermelon Seeds (Healthy Fats)

  Often discarded seeds that are protein rich nutrient dense and pleasantly nutty when roasted.

  Pairs well with: Yogurt, Salads, Granola, Honey, Smoothies.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Black Sesame Seeds (Healthy Fats)

  Earthy aromatic seeds prized in Asian cooking with higher antioxidants than white sesame.

  Pairs well with: Rice, Tofu, Spinach, Honey, Sea Salt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• MCT Oil (Healthy Fats)

  Concentrated medium chain triglycerides from coconut that fuel quick energy and ketone production.

  Pairs well with: Coffee, Smoothies, Cocoa, Oats, Eggs.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Walnut Oil (Healthy Fats)

  Nutty unrefined oil that delivers plant omega 3s and finishes salads beautifully.

  Pairs well with: Salads, Pasta, Honey, Vinegar, Cheese.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Macadamia Oil (Healthy Fats)

  Buttery monounsaturated oil with a high smoke point ideal for everyday cooking.

  Pairs well with: Salads, Roasting, Avocado, Lemon, Herbs.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pistachio Butter (Healthy Fats)

  Vivid green spread with the highest protein content of any nut butter.

  Pairs well with: Sourdough, Honey, Yogurt, Dark Chocolate, Berries.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cashew Butter (Healthy Fats)

  Smooth creamy spread with a mild sweetness that works in sweet and savoury dishes.

  Pairs well with: Smoothies, Banana, Oats, Honey, Dark Chocolate.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Coconut Butter (Healthy Fats)

  Whole coconut flesh blended into a creamy spread retaining fibre and MCTs.

  Pairs well with: Sourdough, Berries, Cocoa, Sweet Potato, Banana.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Ghee (Healthy Fats)

  Clarified butter with milk solids removed creating a stable nutty cooking fat.

  Pairs well with: Rice, Vegetables, Eggs, Spices, Sweet Potato.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Grass Fed Butter (Healthy Fats)

  Yellow butter from pasture raised cows with a higher omega 3 and CLA profile.

  Pairs well with: Sourdough, Vegetables, Eggs, Sweet Potato, Coffee.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Egg Yolks (Healthy Fats)

  Golden yolk delivers nearly all the egg vitamins choline and fat soluble nutrients.

  Pairs well with: Sourdough, Asparagus, Spinach, Avocado, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sardines (omega source) (Healthy Fats)

  Small oily fish that delivers omega 3s calcium and vitamin D in one tin.

  Pairs well with: Sourdough, Lemon, Olive Oil, Tomato, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Anchovies (Healthy Fats)

  Tiny umami packed fish that dissolve into sauces delivering deep savoury flavour and omega 3s.

  Pairs well with: Pasta, Garlic, Olive Oil, Parsley, Capers.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cocoa Nibs (Healthy Fats)

  Roasted cacao bean pieces with bitter intensity and concentrated antioxidants.

  Pairs well with: Yogurt, Oats, Berries, Coffee, Almonds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cacao Butter (Healthy Fats)

  Pure cacao fat with a silky melt and the cocoa aroma intact for raw chocolate making.

  Pairs well with: Cocoa, Vanilla, Coconut, Dark Chocolate, Berries.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cacao (Gut Health Foods)

  Raw cacao powder is a polyphenol powerhouse and a prebiotic for beneficial gut bacteria.

  Pairs well with: Almond Butter, Berries, Coffee, Banana, Coconut.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Natto (Gut Health Foods)

  Japanese fermented soybeans with a powerful aroma and the worlds richest source of vitamin K2.

  Pairs well with: Rice, Scallions, Soy Sauce, Mustard, Sesame.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Yogurt (Plain) (Gut Health Foods)

  Cultured dairy delivering live probiotics protein and calcium without added sugar.

  Pairs well with: Berries, Honey, Granola, Cucumber, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lassi (Gut Health Foods)

  Cooling Indian yogurt drink that pairs perfectly with spicy meals and aids digestion.

  Pairs well with: Mango, Cardamom, Mint, Cumin, Rose.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fermented Red Cabbage (Gut Health Foods)

  Vibrant lacto fermented cabbage with anthocyanins and live cultures combined.

  Pairs well with: Apple, Caraway Seed, Onion, Pork, Sourdough.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fermented Garlic (Gut Health Foods)

  Black or honey fermented garlic with a mellow molasses sweetness and amplified compounds.

  Pairs well with: Honey, Olive Oil, Bread, Eggs, Meat.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fermented Green Beans (Gut Health Foods)

  Crunchy lacto fermented beans with bright acidity and a probiotic boost.

  Pairs well with: Garlic, Dill, Chili, Mustard Seed, Black Pepper.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Water Kefir (Gut Health Foods)

  Dairy free fizzy fermented drink with multiple strains of probiotics.

  Pairs well with: Lemon, Berries, Ginger, Mint, Fruit Juice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Jun Tea (Gut Health Foods)

  Sister of kombucha fermented from green tea and honey with a lighter floral character.

  Pairs well with: Honey, Ginger, Lemon, Berries, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Kvass (Gut Health Foods)

  Slavic fermented beverage from rye bread or beets with a slightly sweet tangy flavour.

  Pairs well with: Rye Bread, Beets, Caraway, Garlic, Dill.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Fermented Turnips (Gut Health Foods)

  Pink lebanese pickled turnips fermented with beets for vivid colour and digestive support.

  Pairs well with: Beets, Garlic, Dill, Bay Leaves, Olive Oil.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Chicory Root (Gut Health Foods)

  Bitter root used as caffeine free coffee alternative that is the highest natural source of inulin.

  Pairs well with: Coffee, Salads, Roasted Vegetables, Walnuts, Apple.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Dandelion Greens (Gut Health Foods)

  Wild bitter green that stimulates digestion and supports liver detox pathways.

  Pairs well with: Olive Oil, Lemon, Garlic, Eggs, Parmesan.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Plantains (Gut Health Foods)

  Starchy banana cousin that delivers resistant starch when green and sweet carbs when ripe.

  Pairs well with: Black Beans, Lime, Chili, Coconut, Garlic.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Psyllium Husk (Gut Health Foods)

  Concentrated soluble fibre from plantago seeds that supports regular gut transit.

  Pairs well with: Smoothies, Yogurt, Oats, Water, Coconut.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Turkey Breast (Recovery Foods)

  Lean complete protein with high tryptophan content that supports recovery and sleep quality.

  Pairs well with: Sweet Potato, Cranberries, Sage, Greens, Brown Rice.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• White Rice (Recovery Foods)

  Fast digesting carbohydrate that refills muscle glycogen quickly after intense training.

  Pairs well with: Chicken, Salmon, Bok Choy, Eggs, Lime.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Beet Juice (Recovery Foods)

  Concentrated source of dietary nitrates that boost endurance and recovery between sessions.

  Pairs well with: Apple, Ginger, Lemon, Carrot, Celery.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Coconut Water (Recovery Foods)

  Naturally hydrating drink with electrolytes that replenish what is lost in sweat.

  Pairs well with: Lime, Pineapple, Ginger, Mint, Berries.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tart Berry Blend (Recovery Foods)

  Mixed berry blend rich in anthocyanins that reduce muscle damage and oxidative stress.

  Pairs well with: Yogurt, Oats, Granola, Honey, Almonds.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Green Tea (Recovery Foods)

  Polyphenol rich brew that supports recovery cardiovascular health and gentle fat oxidation.

  Pairs well with: Lemon, Honey, Ginger, Mint, Matcha.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Matcha (Recovery Foods)

  Whole leaf powdered green tea that delivers concentrated catechins and L theanine for calm energy.

  Pairs well with: Coconut Milk, Honey, Lemon, Cocoa, Vanilla.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Sea Salt (Recovery Foods)

  Unrefined mineral salt that supplies sodium and trace minerals to replace what is lost in sweat.

  Pairs well with: Eggs, Vegetables, Fish, Avocado, Lemon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Cocoa (Recovery Foods)

  Flavanols in raw cocoa support blood flow and reduce exercise induced oxidative stress, aiding muscle recovery.

  Pairs well with: Banana, Oats, Almond Milk, Berries, Greek Yogurt.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Jerusalem Artichokes (Gut Health Foods)

  Among the richest dietary sources of inulin, a prebiotic fibre that feeds beneficial gut bacteria.

  Pairs well with: Olive Oil, Garlic, Thyme, Lemon, Parsley.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Pears (Fruits)

  Soluble and insoluble fibre with sorbitol support gentle regularity and feed gut microbes.

  Pairs well with: Walnuts, Blue Cheese, Cinnamon, Oats, Honey.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Feta Cheese (Proteins)

  Brined sheep/goat cheese delivers protein, calcium, and live cultures that aid digestion alongside fresh Mediterranean produce.

  Pairs well with: Cucumber, Tomatoes, Olive Oil, Watermelon, Mint.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Collagen Peptides (Proteins)

  Hydrolysed collagen supplies glycine, proline, and hydroxyproline that support connective tissue repair when paired with vitamin C.

  Pairs well with: Berries, Vitamin C, Bone Broth, Greek Yogurt, Cacao.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Chives (Vegetables)

  Mild allium flavour adds prebiotic fructans and sulphur compounds that support gut bacteria and circulation.

  Pairs well with: Eggs, Potatoes, Greek Yogurt, Salmon, Avocado.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Spring Onions (Vegetables)

  Scallions deliver allicin precursors and prebiotic fibre that feed beneficial gut microbes while brightening dishes.

  Pairs well with: Rice, Ginger, Eggs, Sesame, Tofu.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lettuce (Vegetables)

  Hydrating leafy base supplies folate, vitamin K, and nitrates with minimal calories, ideal as a wrap or salad foundation.

  Pairs well with: Olive Oil, Lemon, Avocado, Tomatoes, Chicken Breast.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Red Pepper Flakes (Herbs)

  Capsaicin adds heat that boosts metabolism and circulation while enhancing flavour without sodium.

  Pairs well with: Olive Oil, Garlic, Tomatoes, Pasta, Eggs.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Maple Syrup (Recovery Foods)

  Natural carbohydrate source with minerals and polyphenols that replenishes glycogen post-exercise more gently than refined sugar.

  Pairs well with: Oats, Greek Yogurt, Sweet Potato, Walnuts, Cinnamon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Vanilla Extract (Recovery Foods)

  Aromatic vanillin compounds add perceived sweetness and antioxidants, reducing the need for added sugar in recovery foods.

  Pairs well with: Greek Yogurt, Oats, Berries, Almond Butter, Cacao.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Lion's Mane Mushroom (Recovery Foods)

  Functional mushroom with hericenones and erinacines that support nerve growth factor and cognitive recovery.

  Pairs well with: Coffee, Cacao, Bone Broth, Oats, Matcha.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Tzatziki (Gut Health Foods)

  Greek yogurt base delivers live probiotics, cucumber adds hydration, and garlic supplies prebiotics for a synbiotic effect.

  Pairs well with: Cucumber, Grilled Chicken, Pita, Lamb, Dill.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Soy Sauce (Gut Health Foods)

  Traditionally brewed soy sauce is a fermented umami seasoning that adds glutamates and trace probiotic metabolites.

  Pairs well with: Rice, Tofu, Ginger, Sesame, Salmon.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.

• Vegetable Stock (Gut Health Foods)

  Slow-simmered vegetables, herbs, and aromatics extract minerals and glutamates that hydrate, soothe digestion, and deepen savoury flavour.

  Pairs well with: Quinoa, Lentils, Rice, Mushrooms, Greens.

  Flavour 8/10, Digestion 8/10, Recovery 8/10, Overall 8.5/10.