Posted July 23, 2019

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.

Tuna, Kale, Edamame, and Strawberry Salad

tuna kale edamame strawberry salad on a white plate

Print Recipe

★★★★★

5 from 17 reviews

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)

1–4.5oz 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