The healthiest meals in the world, according to a nutritionist

Does a balanced meal really have to mean a flavourless salad? Photo / 123rf

When it comes to the healthiest meal you could eat, there’s so much conflicting information that it can be tricky to think of what it may contain. Should it be void of any carbohydrates? Without a trace of fat? Does a balanced meal really have to mean a flavourless salad?

Dominique Ludwig studied at King’s College London, the top university for nutrition in the country, and has 600,000 Instagram followers who avidly follow her diet advice. Here, she has crafted a perfectly balanced three-course meal that’s full of flavour, based on the latest scientific research and offers a cascade of nutrients that your heart, brain and gut will eat up.

Starter: Labneh cheese with roasted tomatoes and broccoli

313 calories, 24g protein, 5g fibre

Labneh is made by mixing Greek yogurt and salt. Photo / Michael Craig

Gut-healthy labneh

It’s the combination of protein and prebiotics in labneh, a fermented Middle Eastern cheese, that makes it the star of this supremely healthy starter, according to Ludwig.

“It contains strains of beneficial bacteria, such as lactobacillus and bifidobacterium, which can support our digestion of food, support our immunity and can help maintain a healthy balance of gut microbiota,” she explains.

Per serving, it also offers 14g of protein, which keeps us fuller for longer and helps with maintaining better blood sugar levels.

The cheese is made by mixing Greek yogurt and salt, pouring the mixture into a muslin and leaving it to drain in the fridge overnight so it becomes thick and creamy. To complete the dish, top the labneh with roasted tomatoes, garlic, extra virgin olive oil and basil.

Tomatoes to support your heart

“Tomatoes benefit our cardiovascular system as they contain powerful antioxidants called lycopene,” Ludwig explains. Antioxidants are molecules that can reduce damage to our cells and are thought to reduce our risk of poor health. Lycopene, which gives tomatoes their red colour, has been shown to protect against atherosclerosis (the build-up of fat in the arteries) and high blood pressure – the main risk factors for developing cardiovascular disease.

Tomatoes become even more beneficial when combined with extra virgin olive oil, as “the oil increases the absorption of lycopene and helps it to become more bioavailable (easier for the body to use),” Ludwig explains. Sprinkle some basil on top to help reduce oxidative stress (damage) in the body, she suggests.

Broccoli is full of magnesium, which is important for calming our nervous system. Photo / 123rf

Magnesium-rich broccoli

To further supercharge the health benefits of this starter, Ludwig suggests serving it with broccoli bites, which are made by simply boiling the vegetable and then putting it in the oven with some parmesan cheese.

“Broccoli is full of magnesium, which is important for over 300 enzyme reactions in the body and is also necessary for calming our nervous system,” Ludwig explains. Additionally, cruciferous vegetables contain glucosinolates, a bitter-tasting chemical known to enhance the liver’s detoxifying capabilities.

As well as adding flavour, parmesan cheese is full of calcium, with around 1000mg per 100g. “It is also a good source of vitamin B12 which supports neurological function,” Ludwig adds.

Verdict

Overall, the starter provides 313 calories, 24g of protein and 5g of fibre. The latter feeds the microbes in the gut and enhances its diversity. “Gut microbiome diversity is associated with better health outcomes in terms of digestive health, metabolic health, immunity, cardiovascular health, reduced inflammation and even reduced risk of obesity,” Ludwig adds.

Main: Citrus mackerel salad

630 calories, 29g calories, 16g fibre

Mackerel is the perfect choice for an exceptionally healthy main course. Photo / 123rf

Heart-healthy mackerel

“Mackerel is one of the healthiest fish we can eat,” says Ludwig. “It’s an oily fish, which means that it has beneficial fats distributed throughout its flesh.”

These omega-3 fats are in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which research shows are essential for our brain and heart health, she explains.

For that reason, it’s the perfect choice for an exceptionally healthy main course. Ludwig recommends pan-frying the fish in a little extra virgin olive oil, which contains heart-friendly monounsaturated fats, as well as an abundance of polyphenols.

“These bitter-tasting compounds act as powerful antioxidants supporting our cardiovascular health by lowering oxidative stress and can also improve our cholesterol profile,” she explains.

Fibre-rich chickpeas

Additionally, chickpeas “are perfect for keeping our blood sugars stable”, she says. “A clever mix of proteins, carbohydrates and fibre, they help to sustain us for longer, regulate our appetite and slow down the speed at which glucose enters the bloodstream.”

Foods that boost immunity, gut and bone health

For the benefit of the immune system, Ludwig suggests serving the fish with thinly sliced oranges, fennel and red onion, as well as chickpeas, all of which are rich in vitamin C. “Mackerel is also one of the few foods that naturally contain some vitamin D, which is important for regulating our immune system,” she notes.

Beetroot, considered a superfood, also features in this health-optimised meal. It’s a potent source of folate, also known as vitamin B9, which is needed for methylation reactions in the body. “These reactions are necessary for our cardiovascular health, brain health and liver health,” Ludwig explains.

Research has linked beetroot to reduced blood pressure. Photo / 123rf

On top of this, there is research linking beetroot to reduced blood pressure, which is thought to be down to its high concentration of nitrates, flavonoids, polyphenols and potassium.

Black olives and sauerkraut (fermented cabbage) are added to the salad to feed the gut microbiome. Sauerkraut also provides vitamin K2, which supports bone health and density but is found in very few foods.

The meal is topped with a sprinkling of pumpkin seeds, which contain the minerals zinc and magnesium, as well as protein and fibre. “Regularly consuming seeds and nuts in the diet has been associated with lower risk of cardiovascular disease,” Ludwig says.

The verdict

Overall, this main course has 630 calories, 29g of protein and 16g of fibre. Protein is vital for keeping full for longer and slowing down how quickly our body absorbs sugar, while fibre benefits our gut health.

Dessert: Tofu chocolate mousse with blueberries

250 calories, 7g protein, 5g fibre

It’s possible to make a sweet treat that is both healthy and delicious. Photo / 123rf

While desserts are often full of sugar and excess calories, it’s possible to make a sweet treat that is both healthy and delicious: a chocolate mousse with blueberries.

Calcium-rich tofu and tahini

Ludwig explains that it’s the non-traditional base of this mousse, silken tofu and tahini, that provides an abundance of health benefits. Both are rich in calcium, which supports bone density and normal muscle contractions, while silken tofu also offers up protein and magnesium.

Chocolate as a health food

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

“Chocolate is an absolute health food,” says Ludwig. “Dark chocolate contains around 10g fibre per 100g that is fantastic for our gut microbiome. Cacao powder contains a whopping 30g fibre per 100g.” Cacao is also a source of iron, magnesium and zinc, which support healthy energy levels, muscle function and nervous system.

“Research has associated chocolate eaters with improved cardiovascular health, including lower blood pressure,” Ludwig says. This may be down to the polyphenols they contain, as the gut microbes may turn some of these into nitric oxide, which helps to widen the arteries and improve blood flow, she explains.

Blueberries

Finally, the mousse is topped with blueberries, a rich source of polyphenolic compounds that act as antioxidants and also help to support and modulate our gut bacteria, Ludwig says.

The verdict

“These three recipes work in harmony, giving you as many health benefits per serving using some of the most nutritious ingredients,” she says. “You may find yourself feeling more energised and more satisfied between meals when you incorporate these recipes and ingredients into your everyday cooking.”