Recipes with lots of plant compounds

Every recipe here contains several groups of plant compounds – from berries, cocoa, green tea, herbs or brassicas like broccoli. We rate them with our ‘plant compounds’ score.

These recipes are packed with plant compounds: anthocyanins from berries, flavanols from cocoa, herbs like rosemary, green tea and brassicas like broccoli. They're selected with our ‘plant compounds’ score, which counts how many different groups of these compounds a recipe contains.

• Quick chicken korma – 420 kcal
• Berry smoothie bowl with spinach and chia seeds – 380 kcal
• Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
• Low-carb blueberry cheesecake in a glass – 280 kcal
• Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
• Vegan creamy hummus and veg bowl – 340 kcal
• Chicken tikka masala with basmati rice – 480 kcal
• Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
• High-protein air fryer turkey gyros with skyr tzatziki – 352 kcal
• Quick beef steak strips on baby spinach – 440 kcal
• Vegan yellow Thai curry with veg – 380 kcal
• Vegetarian broccoli and cheese fritters – 340 kcal
• Gluten-free chicken shawarma plate with tahini – 510 kcal
• Protein-rich mixed berry smoothie bowl – 340 kcal
• Chicken tikka masala – 420 kcal
• Quick chicken vindaloo – 360 kcal
• Fried cauliflower rice with garlic prawns – 230 kcal
• Colourful quesadillas with spinach and Gouda – 480 kcal
• Gluten-free sweet potato brownies – 190 kcal
• Gluten-free chicken and broccoli pan with soy and sesame sauce – 340 kcal
• Vegan blueberry chia pudding – 210 kcal
• Protein smoothie bowl with berries – 400 kcal
• Vegan almond rice pudding with cherries for Christmas breakfast – 333 kcal
• Gluten-free berry protein smoothie bowl with almond butter – 340 kcal

Frequently asked questions

Which foods contain the most plant compounds?

Algae containing astaxanthin, açaí berries, blueberries, cranberries, dark cocoa (85 %+), pecans, walnuts, artichokes and spices like cinnamon, cloves and turmeric.

Is food enough, or do I need supplements?

With a varied diet and 5 portions of fruit and veg a day, usually not. High-dose supplements (vitamin E, beta-carotene) are no substitute for food – whether you should take anything is best discussed with your GP.

Does cooking destroy plant compounds?

Some are lost (vitamin C is sensitive to heat), others become easier to absorb (lycopene in cooked tomatoes, the precursors of sulforaphane in lightly blanched broccoli). Gentle steaming or a quick stir-fry is usually best.

Top 10 by Health Score

Plant compounds: how the score counts polyphenols and co.

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