Are you familiar with the word synergy?

I think it’s a tad bizarre that both my husband and I remember the time in our lives where we started using the word “synergy”?

My husband used the word  “synergy” a lot at his old job at Disney corporate.  As a college student pledging a business fraternity, the word my group chose to define our pledge class was “synergy”.

Synergy can be applied towards people, actions, and yes, even food.

This is one of those words with electricity and energy behind it!  It simply means that the whole is greater than the sum of its parts. Interaction between multiple ingredients is going to produce a greater effect than an ingredient on its own.  Certain foods can be combined for an even greater nutritional punch! 

I used the phrase food combining in the title of this blog post, but I don’t mean it in the way similar to 1990s bullsh*t Suzanne Somers “don’t eat carbs in the same meal as protein and fat” kind of way.  I’m talking about combining certain types of foods that basically love each other by giving the other a little boost to ENHANCE the nutrition of the dish as a whole.  We’re talking about powerful food pairings to keep you HEALTHY!  

Every time you add olive oil to your tomato salad, red bell peppers to your spinach and marinate that grilled steak with an herb marinade, you are taking simple steps to improve your health! 

Whether the nutrient combinations increase nutrient absorption rates, help to keep you more satisfied, or decrease the risk of carcinogens,  whole foods are a powerful tool to prevent illness and disease.  Follow these formulas to help you on your way to optimal health!

Food synergy in action

Plant-based sources of iron + vitamin C

Popeye might have been even stronger than he was if he had added a vitamin C source to his spinach!  Plant-based sources of iron aren’t as well absorbed by the body as animal sources.  You can improve the absorption rate by pairing iron-containing plant-based foods, such as spinach, beans, tofu, nuts & seeds, and whole grains, with vitamin C sources like citrus, red bell peppers, strawberries, and even brussel sprouts.

Grilled meats + herbs

With grilling and BBQ season here, many pounds of meat will be cooked over an open flame.  Doing so can increase your consumption of carcinogens, which may be cancer causing.  Reduce these carcinogens by marinating meat with potent herbs like rosemary or oregano. Also, try not to char your meat.

Fiber + protein + healthy fats

This is the trifecta of nutrients to satisfy hunger and keep you fuller longer.  Instead of eating just an apple, add some nut butter and whole grain crackers to the mix.  If you’re eating a fiber-rich salad, add some chicken and pumpkin seeds for added protein and fat.

Turmeric + black pepper

Turmeric is a fantastic anti-inflammatory compound due to the active ingredient curcumin; however, it’s even more fantastic when paired with black pepper, which contains piperine.   When cooking anything with turmeric, such as a curry or stir fry, be sure to add a dose of FRESHLY GROUND black pepper as well.

Carotenoids + healthy fat

Fat makes carotenoids, a type of phytonutrient, more bioavailable in the body.  Probably the most well-known carotenoid is lycopene, known for its role in the prevention of prostate cancer.   Lycopene is found in tomatoes and other red colored fruits and veggies.  When you cook with tomatoes, pair them with a healthy fat such as olive oil or avocadoes.  This makes a great case to add tomatoes to your guacamole!  Lutein is another important carotenoid and is essential for eye health.  Be sure to saute lutein-rich foods, such as leafy greens in a fat such as olive oil, or even give steamed greens a drizzle with a flavorful nut oil.

Vitamin D + Calcium

Vitamin D and calcium don’t work alone! Calcium needs Vitamin D for optimal absorption.  Next time you eat salmon, tuna, or whole eggs, pair with calcium-containing foods such as yogurt, leafy greens, almonds, white beans, edamame, oranges, or even seaweed.

Food is synergistic. Period. 

 

Print

Tuna, Kale, Edamame, and Strawberry Salad

Not only is this salad very low in sodium, but it also utilizes multiple food synergy principles:  vitamin D + calcium, carotenoids + healthy fat, fiber + protein +healthy fat, and plant based iron + vitamin c.

It’s also low in sodium if you use low sodium tuna!

  • Author: TastyBalance Nutrition
  • Yield: 2 entree salads 1x

Ingredients

Scale

2 cups packaged kale slaw (I love slaws that also include cabbage, broccoli stems and radicchio)

14.5oz oz can low sodium tuna packed in water, drained  (I used Starkist Very Low Sodium Tuna with 35mg sodium per 2 oz serving)

1/2 cup frozen edamame, thawed

1  persian cucumber, quartered lengthwise and chopped, about 1/2 cup

3/4 cup sliced strawberries

1/4 cup walnut pieces

2 Tablespoons chopped fresh dill (optional)

Dressing

2 Tablespoons extra virgin olive oil

3 Tablespoons freshly squeezed lemon juice

1 Tablespoon mango chutney (I used the Trader Joe’s Mango Ginger Chutney)

freshly ground pepper to taste

Instructions

Place all salad ingredients in a big salad bowl.

Place all dressing ingredients in a small mixing bowl and whisk until combined.

Toss dressing with salad.

Notes

If taking salad to-go and you don’t want to mix the dressing with the salad ahead of time, place the dressing at the bottom of the bowl with the other ingredients on top.  Shake the contents together in you’re to-go container when you’re ready to eat.

Keywords: salad, tuna, strawberries, low sodium, no added salt, gluten free, dairy free, seafood

 

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Showing 56 comments
  • Beth
    Reply

    This looks delicious! Great idea to make this a grab and go meal too! I love salads for lunch at work!

    • TastyBalance
      Reply

      I love taking salads to work as well! Hearty enough, but light enough at the same time so I don’t feel so tired after lunch

  • Noelle
    Reply

    Wow this is the perfect summer salad, I love all the ingredients 🙂

    • TastyBalance
      Reply

      Thank you so much!

    • TastyBalance
      Reply

      Definitely fantastic for summer!

  • SHANIKA
    Reply

    I was aware of Food Synergy, but this article is super helpful! And this salad looks so good!

    • TastyBalance
      Reply

      thanks Shanika! Hope you learned a little something new!

  • jordan
    Reply

    I love how quick and easy this is. Definitely going to be trying soon.

    • TastyBalance
      Reply

      I’m all about quick and easy! thanks!

  • Alexandra
    Reply

    Such an interesting post – I loved learning more about food synergy – I must admit, I wasn’t overly familiar before!

    This is also a delicious combination of flavours, and makes the ideal lunch!

    • TastyBalance
      Reply

      Thank you! Individual ingredients definitely work together much better than alone!

  • Michelle
    Reply

    Love this! I went veggie last year so I really need to add more seaweed into my diet! That salad sounds delicious I love the sound of that dressing too.

    • TastyBalance
      Reply

      thanks Michelle!

  • Anne Lawton
    Reply

    Salads are my favorite meal to make when I don’t have a lot of time to cook. You can add so many healthy ingredients to them and they are filling too! I love the combination of ingredients you have in this salad

    • TastyBalance
      Reply

      Big salads are definitely underrated! Thanks Anne!

  • Sharon
    Reply

    I really liked learning about food synergy, what a great concept. The salad recipe along with it I will have to try soon.

    • TastyBalance
      Reply

      I really like celebrating food and all of the great things it can do for our bodies!

  • Michelle
    Reply

    This would make a perfect lunch. Lots of vitamins and protein to boost your energy and not weigh you down. Pinning!

    • TastyBalance
      Reply

      Thanks so much Michelle! I try to make recipes that are tasty and healthy! 🙂

  • Marie
    Reply

    This is a great article. I love how you described synergy and then give applicable examples for people to follow. All too often people think of a single food as healthy or not healthy, but it’s more complex than that. Oh, and the salad looks amazing too, by the way. Pinning it for future use!

    • TastyBalance
      Reply

      You are so right! I wish as a society, we would think of how things work together more often, rather than have reductionist perspectives.

  • Mama Maggie's Kitchen
    Reply

    Yum! Love the combination of this healthylicious salad! It’s really a must try! Can’t wait to go to my kitchen.

    • TastyBalance
      Reply

      thank you!

  • Reply

    What a combo! I definitely don’t eat enough salads in the summer. This looks so good!!

    • TastyBalance
      Reply

      Salads in the summer are a must for me, but they have to be big salads with lots of stuff besides lettuce! I love taking them to work.

  • Anna
    Reply

    This looks so fresh and so healthy! Would make a perfect lunch for work or light dinner! I love salads especially at this time of the year!

    • TastyBalance
      Reply

      I definitely agree with you! Great for a hot day!

  • Monica
    Reply

    I love how all of these ingredients come together – I know I feel like a million bucks after eating a meal like this! And I also love that it’s another use for tuna – I’m definitely trying to incorporate more fish protein into my diet!

    • TastyBalance
      Reply

      That’s great to hear! Fish is such a healthy addition to one’s diet!

  • Amy
    Reply

    I love a good strawberry salad! This looks so fresh and simple to put together! Thanks for sharing the recipe!

    • TastyBalance
      Reply

      Strawberries add soooo much flavor to salads and in my opinion, creates less of a need for salt

  • Amanda Mason
    Reply

    Wow – love what you wrote here about synergy! Love how you broke down the different vitamins and minerals with the different food types! And what a perfect tuna recipe to combine the perfect ingredients!

    • TastyBalance
      Reply

      thanks Amanda! Why not get the most out of nutrients! 🙂

  • Jagruti Dhanecha
    Reply

    This nutritional salad is perfect for lunch, a very informative article which I loved reading.

    • TastyBalance
      Reply

      Thank you Jagruti!

  • Natalie
    Reply

    This salad looks fantastic. Plus it’s so healthy and nutritious. I definitely must give this recipe a try. Love all the ingredients!

    • TastyBalance
      Reply

      thanks! I love the flavor and all of the textures in the salad 🙂

  • Amy Gorin
    Reply

    What a helpful, informative post!!

    • TastyBalance
      Reply

      thanks Amy!

  • Stacey Mattinson
    Reply

    An important topic! The good news is most of those synergistic combos TASTE good together!!

    • TastyBalance
      Reply

      Exactly! No point unless food tastes good!!

  • Lindsey
    Reply

    Now this is a type of food combining I can get behind! 😉 And the salad looks SO good!

    • TastyBalance
      Reply

      Thanks Lindsey! Funny thing is that I just heard that the BS kind of food combining is coming back into fashion. ugh!!

  • Jeanette
    Reply

    Great topic. It is important to have good tasting food.

    • TastyBalance
      Reply

      Thanks Jeanette! People won’t eat it if it doesn’t taste good!

  • Kara Lydon
    Reply

    Love this topic and can’t wait to try this!

    • TastyBalance
      Reply

      Thanks Kara!

  • Heidi Moretti
    Reply

    Looks amazing! Food synergy rocks. I shared on Twitter as well:) Heidi

    • TastyBalance
      Reply

      Thanks so much Heidi! I really appreciate it!

  • Alanna
    Reply

    I am really loving this discussion on synergy! Makes a great point that not ONE thing can do it all alone.

    • TastyBalance
      Reply

      Exactly!! Everything in life works together! Thanks Alanna!

  • Sarah Remmer
    Reply

    Thank you for pointing out the obvious flaws with “food combining” :-D!

    • TastyBalance
      Reply

      Thanks Sarah! Right after I wrote that post, I heard that “food combining” is back in style!! *insert eye roll here

  • Peter
    Reply

    Hi,

    is it your own experimental recipe or something that is indeed based on food synergy sicience? If so, can you provide some reference (sorry if I missed it)

    • TastyBalance
      Reply

      I don’t quite understand what you’re asking. Yes, I created this recipe which displays principles of food synergy that based in nutrition research ( i.e. vitamin C enhances non-heme iron absorption – https://www.ncbi.nlm.nih.gov/pubmed/15743017 ). If you do a PubMed search, you should be able to find many other research studies backing up the other principles.

    • TastyBalance
      Reply

      I’m not 100% sure exactly what you’re asking here Peter. Yes, I created the recipe. Principles of food synergy are based in nutrition research( i.e. vitamin C enhances absorption of non-heme iron. https://www.ncbi.nlm.nih.gov/pubmed/15743017 ) If you do a PubMed search, you’ll be able to find research on all of the other principles mentioned.

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