Nobody adds soy sauce to a stir-fry for the iron. Research found it triples non-heme iron absorption anyway (3.5% to 11.4%, Baynes 1990). It shows up in 7 of these 66 dinners without anyone putting it there for that reason.
The same pattern runs through the entire collection. The garlic and onion in your curry increase iron availability in pulses by up to 73.3%. The olive oil in the pan still exceeds the EU health claim threshold at stir-fry temperatures. Six grams of fat (roughly a tablespoon of oil) crosses the point where fat-soluble vitamins go from zero absorption to measurable absorption.
Zero no-cook recipes in this collection. Every dinner requires heat, oil, and at least a few aromatics. That concentration produced 53 cooking-science evidence connections linking the techniques already in these recipes to peer-reviewed findings about what they do to nutrient availability.
The macros hold up on their own. Median 24g protein, with 69% clearing 20g. And 86% deliver 10g or more fiber per serving, worth noting when most adults eat roughly 15g in an entire day. A meta-analysis of 62 RCTs (3,877 participants) found fiber independently reduces body weight without calorie counting. Median prep time: 20 minutes.