Smart Winter Pairings: A Dietitian’s 6 Budget-Friendly Food Duos That Unlock More Nutrients

Did you know that specific food combinations can help your body absorb more nutrients? This means you get more nourishment and value from every single bite. 

We asked Sanitarium Accredited Practising Dietitian Trish Guy to share top six power pairings that can boost your nutrient intake. 

DIETITIAN TRISH GUY’S TOP SIX POWER PAIRING FOR ULTIMATE NUTRIENT INTAKE 

1. Citrus + Leafy Greens  

Why? Iron absorption 

Pairing foods rich in vitamin C with plant foods containing iron will help your body absorb more of that iron. Iron is important for keeping you energised, supporting a healthy immune system, and helps you stay mentally sharp. 

Try: Squeeze fresh lemon or lime juice over a crunchy spinach salad or toss orange or grapefruit segments through your favourite kale mix. Need inspiration? Try Butter Bean and Beetroot Salad.  

2. Fortified Plant Milk 

Why? Calcium absorption 

Sanitarium So Good Soy Milk is enriched with both calcium and vitamin D - a dynamic duo crucial for building and maintaining strong bones. Vitamin D helps your small intestine's ability to absorb dietary calcium. 

Try: So Good Soy Milk in a nourishing breakfast smoothie, poured over Weet-Bix or this Warming Banana-Berry Weet-Bix Porridge. 

3. Healthy Fats + Deeply Coloured Vegetables 

Why? Fat-soluble vitamin absorption  

Healthy fats improve your absorption of fat-soluble vitamins (A, D, E and K). For healthy fats think avocado, extra virgin olive oil, nuts and seeds. For foods rich in fat-soluble vitamins, think deeply coloured vegetables (orange, red and dark green).  

Try: Enjoy carrot and capsicum sticks with a creamy homemade guacamole, drizzle extra virgin olive oil over your roasted winter vegetables, or try a satisfying dish like our Avocado Pasta recipe. 

4. Cruciferous Veggies + Mustard 

Why? Boost antioxidant sulforaphane 

Cooking cruciferous veggies (think broccoli, cauliflower, kale and Brussel sprouts) can lower the activity of enzymes needed to make sulforaphane. Adding a little bit of mustard (a natural source of these enzymes) to your cooked veggies helps bring sulforaphane back to life.  

Wondering what sulforaphane is? It’s a compound found naturally in cruciferous vegetables. It acts as a powerful antioxidant that helps reduce inflammation and can support healthy blood sugar levels. 

Try: Kale with a drizzle of mustard sauce or our roasted cauliflower soup. 

5. Tomatoes + Olive Oil 

Why? Lycopene absorption  

Tomatoes are high in antioxidant lycopene, which is a powerful carotenoid. To help your body absorb these nutrients, it’s best to pair tomatoes with a healthy fat – like a drizzle of olive oil.

Studies have shown that lycopene may help protect your heart and flight inflammation.  

Another tip is to cook your tomatoes as it makes it easier for your body to absorb the antioxidants. 

Try: This Creamy Roasted Tomato Sauce on your next pasta or this roast tomato salad recipe. 

6. Turmeric + Black Pepper

Why? Curcumin absorption 

Turmeric contains curcumin, an antioxidant with powerful anti-inflammatory properties that has been shown to reduce joint pain and inflammation. When it’s combined with piperine, found in black pepper, your body can absorb it much better - with research suggesting up to 2000%! 

Try: A golden turmeric latte or this warming spiced pumpkin soup. 

By adding these simple yet powerful food pairings into your meals, you can give your nutrient intake a boost this winter.  

Need more nourishing yet warming recipe ideas? Check out our winter weeknight recipe collection.