This is the healthiest meal in the world (and, yes, it includes cheese and chocolate)

When it comes to the healthiest meal you can eat, it's bewildering to know what to have, with so many differing views floating around. Should it consist of zero carbs, no fat whatsoever? Does a nutritious meal necessarily have to be a dull salad?

Dominique Ludwig graduated from King's College London, the UK's leading institution for nutrition, and has a significant following of 600,000 people who look up to her for dietary advice. Here, she has designed a well-rounded three-course meal that is packed with flavour, backed by the latest scientific research and provides a nutrient-rich boost for heart, brain and gut health.

Starter

Full-fat Lebanese-style yoghurt cheese served with roasted tomatoes and broccoli.

Three hundred and thirteen calories, twenty-four grams of protein, five grams of fibre.

Gut-healthy labneh

It's the combination of protein and prebiotics in labneh, a Middle Eastern cottage cheese, that makes it the highlight of this exceptionally nutritious opening course, according to Ludwig.

"The gut bacteria really play a key role in supporting our digestive system, fostering a robust defence against illness and keeping our gut flora in balance," she clarifies.

According to the information, it provides 14g of protein per serving, which helps to keep us feeling fuller for longer and supports the maintenance of healthy blood sugar levels.

Begin by stirring together cream cheese, sour cream and grated onion, followed by a pinch of salt. Next, strain the mixture through a cloth, allowing it to ripen in the refrigerator overnight, until it thickens and becomes smooth and creamy. To finish the dish, place the labneh on top with roasted tomatoes, some minced garlic, a drizzle of extra virgin olive oil and a sprinkling of fresh basil.

Tomatoes can contribute to a healthier heart.

The primary contributors to the development of cardiovascular disease.

It's worth noting that tomatoes have an even greater benefit when combined with extra virgin olive oil. According to expert advice, "the oil enhances lycopene absorption, allowing it to be used more effectively by the body", this oil also makes lycopene more readily available to the body. Also, adding some basil on top is advised as it helps to reduce oxidative stress within the body.

Magnesium-rich broccoli

To boost the health advantages of this dish, Ludwig advises accompanying it with broccoli florets, which you can prepare by boiling the broccoli and then finishing it in the oven with a sprinkle of parmesan cheese.

'Broccoli is rich in magnesium which plays a crucial role in over 300 enzyme reactions within the body, and also helps to calm our nervous system,' Ludwig states. Furthermore, cruciferous vegetables contain glucosinolates, a chemical compound that gives them a bitter taste. This compound has been found to boost the liver's ability to purify the body.

In addition to enhancing the taste, parmesan cheese is rich in calcium, containing approximately 1,000mg per 100g. "It also happens to be a good source of vitamin B12, which plays an important role in the functioning of the nervous system," Ludwig notes.

Verdict

"Inclusive diets are linked to enhanced digestive health, improved metabolic health, bolstered immunity, reduced inflammation, and an even lower risk of obesity," Ludwig states.

Main

Citrus mackerel salad

Six hundred and thirty calories, twenty-nine grams of protein, sixteen grams of dietary fibre.

Heart-healthy mackerel

Mackerel is amongst the most nutritious fish we can consume," says Ludwig, "it's an oily fish, which entails having advantageous fats evenly dispersed throughout its flesh.

health, she explains.

For that reason, it makes an ideal main course for someone wanting a very healthy meal. Ludwig advises cooking the fish in a small amount of extra virgin olive oil, which has heart-healthy monounsaturated fats, as well as lots of beneficial polyphenols.

“Oxidative stress and it can also help improve our cholesterol profile,” she explains.

Fibre-rich chickpeas

According to her, "chickpeas are ideal for maintaining stable blood sugar levels". "Their unique blend of proteins, carbohydrates, and fibre help to keep us fuller for longer, manage our appetite, and reduce the rate at which glucose is absorbed into the bloodstream."

Food items that strengthen immunity, digestive system and bone health

According to Ludwig, for the immune system's sake, serve fish with sliced oranges, fennel and red onion, along with chickpeas, all of which are very rich in vitamin C. "Mackerel is one of the few foods that occur naturally with some vitamin D, which is crucial for our immune system," she observes.

Beetroot, this superfood, also possesses numerous health benefits. It's a rich source of folate, another name for vitamin B9, which plays a vital role in the body's methylation functions. "These reactions are crucial for our heart health, brain health and liver health," Ludwig notes.

Associating beetroot with lowered blood pressure is believed to be due to its notable content of nitrates, flavonoids, polyphenols and potassium.

Sauerkraut is excellent for promoting the health of the gut microbiome by adding beneficial bacteria to the salad. It also offers an abundance of vitamin K2, a nutrient that is crucial for maintaining healthy bones and density, and is relatively rare in other foods.

"Eating seeds and nuts, which are rich in zinc, magnesium and fibre, along with protein, may reduce the risk of cardiovascular disease," Ludwig notes.

The verdict

Essentially, this main course contains 630 calories, 29 grams of protein and 16 grams of fibre. Protein is crucial for maintaining a feeling of fullness and reducing the speed at which our body absorbs sugar, while fibre is beneficial for our digestive system.

Dessert

Tofu chocolate mousse with fresh blueberries

Approximately 250 calories, 7 grams of protein, and 5 grams of dietary fibre.

While traditional desserts are often overloaded with sugar and calories, there are alternatives that can satisfy your sweet tooth in a healthy way: a rich chocolate mousse paired with sweet blueberries.

Calcium-rich tofu and tahini

.

"Cocoa has been extolled as a health food for a long time. However, people have unfortunate misconceptions about just how healthy chocolate is.
Research has shown that while eating small amounts of dark chocolate might be beneficial in a healthy diet, it is crucial to note that much of the chocolate available on the market is highly processed and contains high levels of added sugars and fats.
Dark chocolate, being rich in flavanol-rich cocoa solids, supports blood flow to the brain and heart while maintaining blood vessel health. Research indicates that eating moderate amounts of dark chocolate may lead to a reduction in systolic blood pressure.
In addition to beneficial flavanoids, cocoa also contains soluble fibre which may help with healthy digestion.
In moderation, a growing body of research suggests that consuming small amounts of dark chocolate might even have favourable effects on cognitive function.

To create the mousse, these two ingredients are combined with melted dark chocolate and cacao powder and blended until silky smooth.

'Chocolate is an absolute health food,' claims Ludwig. 'Dark chocolate packs about 10 grams of fibre per 100 grams, which is brilliant for our gut microbiome. Cacao powder, on the other hand, has an impressive 30 grams of fibre per 100 grams.' Cacao is also an excellent source of iron, magnesium and zinc, which are essential for maintaining healthy energy levels, muscular function and a healthy nervous system.

"Researchers have found that individuals who consume chocolate are more likely to enjoy better cardiovascular health, with lower blood pressure," Ludwig notes. This might be due to the polyphenols present in chocolate, as the naturally occurring gut bacteria may convert some of these substances into nitric oxide, which expands the arteries and aids blood flow, she says.

Blueberries

Lastly, the mousse is topped with blueberries, which are a rich source of polyphenolic compounds that have antioxidant properties and can also help support and regulate our gut bacteria, Ludwig explains.

The verdict

This trio of recipes complement each other perfectly, aiming to provide the best possible nutritional benefits in every serving," she says. "You may well notice that you feel more energised and stay fuller for longer between meals when these recipes and ingredients become part of your daily cooking routine.

Recipes

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