Did you know some food combinations can actually enhance nutrient absorption and boost its nutritional benefits. Certain foods interact synergistically from phytochemicals, which are health supporting compounds found in plant-based foods. These naturally occurring compounds have been found to reduce inflammation, strengthen immunity, & help the body fight disease.

Fat-soluble vitamins (A, D, E, & K) need fat to be absorbed *hint hint* fat-soluble. So, the combination of avocado and kale on my plate helps my body to absorb the vitamin K from the kale. A fun fact about mushrooms, because we love our shrooms, is that they actually create vitamin D from sunlight. Place your mushrooms under the sun for 20 min to boost the vitamin D levels & then make sure you pair it with a healthy fat so it can better be absorbed into your body. Vitamin D is so important always, but especially in the winter, during flu season, and during a global pandemic.

Another one of my favorite synergistic food combinations is turmeric and black pepper. Curcumin is the powerful phytochemical in turmeric, known for its impressive anti-inflammatory properties. When combined with black pepper, the curcumin’s ability to be absorbed in the body increases by 2,000%.

Broccoli and tomatoes are both high in vitamin C, another super important vitamin to help keep your immune system strong. When you combine broccoli and tomatoes, they pack a huge punch of vitamin C. If you want to kick it up a notch, cook your broccoli and tomatoes in olive oil to increase absorption of lycopene, an antioxidant with heart healthy benefits.

This one's for the guys & gals who prefer to get their caffeine from green tea. If you're drinking your green tea without lemon juice, you're not reaping the powerful benefits of the phytochemical, catechin, found in green tea. Adding lemon juice to your green tea can increase the absorption of catechin by FIVE TIMES!

One of my favorite herbs is rosemary! While it pretty much tastes and smells fantastic on anything, it should most definitely be a seasoning used when grilling meat. When meat is exposed to high, direct heat, it can create heterocyclic amines (HCA's), which may increase the risk of cancer. Adding rosemary to your marinade can significantly reduce the formation of HCA's.


If you want to try food combining make it easy on yourself by always adding in a healthy fat with your veggies and next time you make your golden milk latte, add a bit of black pepper to soak up the anti-inflammatory benefits!