Bloating, Gas, & Indigestion

Grains

*Chickpeas Offer Plant Protein And Fiber For Blood Sugar And Gut Health. Roasting With Spices Like Cumin And Paprika Provides Flavor And Some Great Polyphenols That Improve Metabolic Health.

Chickpeas are legumes with a firm texture and mild, nutty flavor that are commonly eaten whole, mashed, or roasted. They provide plant protein and fiber and are often used in savory dishes such as salads, stews, and hummus.

Chickpeas are a good source of fiber, plant protein, folate, iron, manganese, phosphorus, and magnesium.

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Grains

• 1 Cup Frozen Riced Cauliflower

Frozen riced cauliflower is finely chopped cauliflower sold frozen as a low-starch vegetable alternative to rice or grains. It has a mild flavor and is commonly used in stir-fries, bowls, and side dishes.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and choline.

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Spices

• 1 Tsp Pumpkin Pie Spice

Pumpkin pie spice is a warm spice blend typically made from cinnamon, ginger, nutmeg, and allspice or cloves. It is used in sweet dishes and beverages and is commonly consumed in small amounts.

In small amounts, pumpkin pie spice provides trace amounts of manganese, iron, calcium, and antioxidant polyphenols from spices such as cinnamon and ginger.

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Spices

• 1 Tsp Turmeric + Pinch Of Black Pepper

A simple spice blend combining turmeric with a small amount of black pepper, commonly used to season foods. Black pepper provides piperine, which can increase the absorption of curcumin, turmeric’s main bioactive compound.

Turmeric provides curcuminoids and small amounts of manganese and iron, while black pepper contributes piperine and trace amounts of manganese and vitamin K.

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Spices

+ ¼ Teaspoon Apple Pie Spice

Apple pie spice is a spice blend typically made from cinnamon with other warming spices such as nutmeg, allspice, ginger, and sometimes cardamom. It is used in small amounts to flavor baked goods, fruit dishes, and beverages.

In typical 1/4 teaspoon amounts, apple pie spice contributes very small amounts of manganese and trace antioxidants from spices such as cinnamon and nutmeg.

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Produce

½ Cup Cabbage (Optional Garnish)

Cabbage is a cruciferous vegetable commonly eaten raw or cooked and often used as a garnish in salads, tacos, and slaws. It is low in calories and adds crunch, fiber, and mild peppery sweetness.

Cabbage provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and other phytonutrients such as glucosinolates.

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Grains

½ Cup Canned Chickpeas, Rinsed And Drained

Canned chickpeas are cooked garbanzo beans that provide plant protein, fiber, and complex carbohydrates. Rinsing and draining helps reduce sodium from the canning liquid.

Chickpeas provide fiber, protein, folate, iron, manganese, phosphorus, magnesium, and potassium.

Grains

½ Cup Roasted Chickpea

Roasted chickpeas are cooked legumes with a firm, crunchy texture and nutty flavor. A 1/2-cup serving provides plant protein and fiber, making them a filling snack or topping.

Roasted chickpeas provide fiber, protein, folate, iron, manganese, phosphorus, and magnesium.

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Spices

½ Inch Ginger, Thinly Sliced

Ginger is a pungent aromatic rhizome commonly used fresh or dried to flavor savory dishes, teas, and baked goods. Thinly sliced fresh ginger is typically used in small amounts as a spice or seasoning.

Ginger provides small amounts of gingerols and related polyphenols, along with modest amounts of potassium, magnesium, and vitamin B6.

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Spices

½ Tsp Cracked Black Pepper

Cracked black pepper is a pungent spice made from dried berries of Piper nigrum. It is commonly used in small amounts to add heat and aroma to savory dishes.

Black pepper provides small amounts of manganese, vitamin K, iron, and fiber, with piperine as its notable bioactive compound.

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Seeds

½ Tsp Of Pumpkin Spice Or A Pinch Of A Combination Of Nutmeg, Ginger, And Allspice

Pumpkin spice is a spice blend typically made from warming spices such as cinnamon, ginger, nutmeg, and allspice; this entry also covers a small amount of nutmeg, ginger, and allspice used together. It is used mainly for flavor and contributes only small amounts of nutrients at a 1/2 teaspoon serving.

In small amounts, it provides trace amounts of manganese and other minerals plus phytochemicals from spices such as gingerols and phenolic compounds.

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Spices

¼ Cup Fresh Mint, Roughly Chopped

Fresh mint is an aromatic herb commonly used in small amounts to flavor savory dishes, desserts, and beverages. It has a cool, refreshing taste and provides small amounts of beneficial plant compounds.

Fresh mint provides vitamin K along with smaller amounts of vitamin A, folate, and antioxidant polyphenols such as rosmarinic acid.

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Spices

¼ Tsp White Pepper (Or Black Pepper)

White pepper and black pepper are pungent spices made from the peppercorn fruit of Piper nigrum, with white pepper having a milder, earthier flavor and black pepper a sharper, more aromatic taste. In the small amount of 1/4 teaspoon, they contribute flavor far more than significant calories or nutrients.

Pepper provides small amounts of manganese, vitamin K, and plant compounds such as piperine, though a 1/4 teaspoon serving contributes only minimal nutrients.

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Grains

¾ Cup Cooked Black Beans (1/2 Can Black Beans)

Cooked black beans are legumes with a dense, earthy flavor and a soft texture. They are commonly used as a plant-based protein and fiber-rich staple in soups, bowls, salads, and Latin American dishes.

Black beans provide fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

A 15-Oz. Can Oil-Free Refried Beans

Oil-free refried beans are cooked and mashed beans prepared without added oil, typically providing a convenient, fiber-rich legume option. Canned versions may contain added salt and seasonings depending on the brand.

Refried beans provide dietary fiber, plant protein, folate, iron, potassium, magnesium, and complex carbohydrates.

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Spices

Allspice

Allspice is a dried berry from the Pimenta dioica tree with a warm flavor reminiscent of clove, cinnamon, and nutmeg. It is commonly used as a culinary spice in savory dishes, baked goods, and spice blends.

Allspice provides small amounts of manganese, iron, calcium, potassium, and antioxidant plant compounds such as eugenol and other polyphenols.

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Condiments

Applesauce, Unsweetened

Unsweetened applesauce is a smooth puree made from cooked apples without added sugar. It is commonly used as a snack, side dish, or baking ingredient.

Unsweetened applesauce provides carbohydrates, small amounts of fiber, vitamin C, and potassium, along with apple polyphenols.

Produce

Artichoke Heart

Artichoke heart is the tender, edible center of the artichoke flower bud, commonly eaten cooked in salads, dips, and vegetable dishes. It is a non-starchy vegetable with a mild, slightly nutty flavor.

Artichoke hearts provide dietary fiber, folate, vitamin C, vitamin K, magnesium, and potassium, along with antioxidant polyphenols.

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Vegetables

Artichokes

Artichokes are a top antioxidant-rich vegetable that is high in fiber and low in fat making them an ideal weight loss food.

Vitamin C, Vitamin K, B-complex vitamins, Potassium, Copper, Iron, Antioxidants, Fiber, Folate, Anthocyanins

Vegetables

Asparagus

Asparagus is a fantastic healing vegetable that is high in essential minerals such as selenium, zinc, and manganese which are vital for a strong and healthy immune system.

Vitamin A, Vitamin K, B-complex vitamins, Selenium, Zinc, Manganese, Folate, Amino acids, Fiber, Protein

Other

Black Bean Pasta

Black bean pasta is a pasta alternative typically made primarily from black bean flour or black beans. It is generally higher in protein and fiber than refined wheat pasta.

It provides protein, dietary fiber, iron, folate, magnesium, potassium, and other legumes-derived micronutrients.

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Produce

Black Pepper

Black pepper is a common culinary spice made from dried berries of the Piper nigrum plant. It is used in small amounts to add pungency and aroma to savory dishes.

Black pepper provides small amounts of manganese and vitamin K and contains the bioactive compound piperine, though typical serving sizes contribute minimal nutrients.

Spices

Black Peppercorn

Black peppercorn is the dried fruit of the Piper nigrum vine and a widely used culinary spice known for its sharp, pungent flavor. It is commonly used to season savory dishes and spice blends.

Black peppercorn provides manganese and small amounts of vitamin K, iron, and dietary fiber, along with the bioactive compound piperine.

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Fruits

Blackberries

Blackberries are nutritionally packed with vitamins C, E, A, and K, minerals magnesium, potassium, manganese, copper, and antioxidants such as ellagic acid.

Vitamin C, Vitamin E, Vitamin A, Vitamin K, Magnesium, Potassium, Manganese, Copper, Antioxidants, Ellagic acid

Grains

Bowtie (Farfalle) Pasta – Use Chickpea Or Lentil-Based Pasta For Extra Protein

Bowtie (farfalle) pasta is a grain-based pasta typically made from refined or whole wheat semolina. Chickpea- or lentil-based versions are commonly used as higher-protein, higher-fiber alternatives.

Traditional farfalle provides carbohydrates with some protein, B vitamins, iron, and selenium if enriched, while chickpea or lentil pasta typically provides more protein, fiber, folate, and iron.

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Produce

Broccoli And/Or Cauliflower Floret

Broccoli and cauliflower florets are the edible flowering heads of cruciferous vegetables with a mild, versatile flavor. They are commonly eaten raw or cooked and are valued for their nutrient density.

They provide vitamin C, vitamin K, folate, fiber, potassium, and various phytochemicals including glucosinolates.

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Legumes

Brown Lentil

Brown lentils are edible pulses with a mild, earthy flavor that hold their shape fairly well when cooked. They are commonly used in soups, stews, salads, and side dishes.

Brown lentils provide protein, complex carbohydrates, fiber, folate, iron, potassium, magnesium, and manganese.

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Legumes

Butter Bean

Butter beans are large, creamy-colored mature lima beans commonly eaten cooked in soups, stews, and side dishes. They are a starchy legume valued for their fiber, plant protein, and mineral content.

Butter beans provide complex carbohydrates, fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Grains

C Lentils, Cooked

Cooked lentils are edible legumes with a mild, earthy flavor and soft texture. They are a nutrient-dense plant food commonly used in soups, stews, salads, and side dishes.

Cooked lentils provide fiber, protein, folate, iron, potassium, magnesium, and manganese.

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Produce

Cabbage

Shredded cabbage is a pre-cut form of cabbage, a cruciferous vegetable commonly used in slaws, salads, and stir-fries. It is low in calories and provides fiber and several vitamins.

Cabbage provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and vitamin B6.

Produce

Cabbage Kimchi

Cabbage kimchi is a traditional fermented cabbage dish, typically made with salt, chili, garlic, ginger, and other seasonings. It is known for its tangy flavor and live cultures when unpasteurized.

It provides vitamin K, vitamin C, folate, fiber, and small amounts of beneficial lactic acid bacteria when unpasteurized.

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Vegetables

Cabbage, Finely Chopped

Finely chopped cabbage is a cruciferous vegetable with a mild, slightly peppery flavor that can be eaten raw or cooked. It is low in calories and commonly used in salads, slaws, stir-fries, and soups.

Cabbage provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and vitamin B6.

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Legumes

Cannellini Bean

Cannellini beans are white common beans with a mild, nutty flavor and creamy texture, often used in soups, stews, and salads. They are a nutrient-dense legume that provides plant protein and fiber.

Cannellini beans are rich in fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Fruits

Cantaloupe

Cantaloupe is an amazing fruit that has over 19 vitamins and minerals that help to boost the immune system, detoxify the organs, and deeply hydrate and alkalinize the body.

Vitamin C, Vitamin A, Sodium, Beta-carotene

Spices

Caraway

Caraway is the dried seed-like fruit of Carum carvi, used as a culinary spice with a warm, earthy, slightly sweet licorice-like flavor. It is commonly used in breads, sauerkraut, cabbage dishes, and spice blends.

Caraway provides dietary fiber and small amounts of iron, calcium, magnesium, and manganese, along with volatile oils such as carvone and limonene.

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Spices

Caraway Seed

Caraway seed is the dried fruit of Carum carvi, used as a spice with a warm, slightly peppery, anise-like flavor. It is commonly used in rye bread, sauerkraut, cabbage dishes, and spice blends.

Caraway seeds provide dietary fiber and small amounts of iron, calcium, magnesium, manganese, and volatile oils such as carvone and limonene.

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Spices

Cardamom

Cardamom is a wonderful medicinal spice that has similar health properties as those of cinnamon and ginger.

Iron, Manganese, Calcium, Magnesium, Antioxidants

Spices

Cardamom Pod

Cardamom pod is the aromatic seed capsule of cardamom, a spice used whole or ground in sweet and savory dishes. It has a warm, citrusy, slightly sweet flavor and is typically used in small amounts.

Cardamom provides small amounts of manganese, iron, magnesium, calcium, and plant polyphenols, though typical culinary portions contribute modest nutrients.

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Seeds

Carom Seed

Carom seed, also called ajwain, is a strongly aromatic spice seed used in South Asian and Middle Eastern cooking. It has a thyme-like flavor and is commonly used in small amounts in savory dishes and traditional digestive preparations.

Carom seed provides fiber and small amounts of minerals such as calcium, iron, phosphorus, and potassium, along with volatile oils including thymol.

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Vegetables

Cauliflower

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health.

Vitamin C, Vitamin K, B-complex vitamins, Calcium, Molybdenum, Protein, Omega-3 fatty acids

Spices

Cayenne Pepper

Cayenne Pepper is a fantastic medicinal and therapeutic spice that can provide pain relief from ailments such as migraines, nausea, sore throats, sinus infections, heartburn, hemorrhoids, stomachaches, toothaches.

Vitamin C, Beta-carotene

Proteins

Chickpea

Chickpeas are cooked legumes with a mild, nutty flavor and firm texture. Drained and rinsed chickpeas are commonly used in salads, soups, curries, and spreads like hummus.

Chickpeas provide fiber, plant protein, folate, iron, magnesium, phosphorus, manganese, and potassium.

Grains

Chickpea Pasta

Chickpea pasta is a pasta alternative made primarily from chickpea flour. It is typically higher in protein and fiber than traditional refined wheat pasta.

It provides protein, dietary fiber, complex carbohydrates, iron, folate, magnesium, and potassium.

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Vegetables

Chicory

Chicory is a nutrient rich plant whose flowers, green leaves, and roots have been used for thousands of years to help heal numerous health conditions such as heartburn, jaundice, digestive disorders, liver disease.

Vitamin C, Vitamin A, Potassium, Iron, Calcium, Antioxidants, Fiber, Inulin

Spices

Chinese Five-Spice Powder

Chinese five-spice powder is a traditional spice blend commonly made from star anise, cinnamon, cloves, fennel seeds, and Sichuan peppercorns, though formulations vary. It is used in small amounts to add sweet, warm, and savory flavor to dishes.

In typical culinary amounts, it provides small amounts of manganese, fiber, and plant polyphenols from spices such as cinnamon, cloves, fennel, and star anise.

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Herbs

Cilantro

Cilantro is a phenomenal herb that is packed with vitamins A, K, and C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables.

Vitamin A, Vitamin K, Vitamin C, Iron, Calcium, Magnesium, Antioxidants

Herbs

Cleavers

Cleavers is a medicinal wild herb that grows throughout the United States, Britain, Europe, Siberia, and the Himalayas.

Rich in essential vitamins, minerals, and antioxidants

Other

Coconut Flour

Coconut flour is a gluten-free flour made from dried, defatted coconut meat. It is highly absorbent and commonly used in baking as a grain-free, high-fiber alternative to wheat flour.

Coconut flour is especially rich in dietary fiber and also provides small amounts of protein, iron, potassium, and healthy fats.

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Grains

Cooked Chickpeas (Or Canned, Rinsed)

Cooked chickpeas are edible legumes with a mild, nutty flavor and firm texture. They are commonly eaten whole in salads, stews, and grain bowls, and canned chickpeas remain nutritious when rinsed.

Chickpeas provide fiber, protein, folate, iron, manganese, magnesium, phosphorus, and potassium.

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Grains

Cooked Organic Black Bean Pasta

Cooked organic black bean pasta is a pasta alternative made primarily from black beans. It is typically higher in protein and fiber than refined wheat pasta while remaining naturally gluten-free if not blended with wheat.

It provides protein, dietary fiber, iron, magnesium, potassium, and folate, with relatively complex carbohydrates compared with refined pasta.

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Spices

Coriander Powder

Coriander powder is the ground seed of the coriander plant, commonly used as a warm, citrusy spice in savory dishes and spice blends. It contributes flavor in small amounts and contains plant compounds with antioxidant activity.

Coriander powder provides small amounts of dietary fiber, iron, manganese, magnesium, and phytonutrients such as linalool and other polyphenols.

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Produce

Cracked Pepper

Cracked pepper is coarsely ground black pepper made from dried peppercorns and used as a pungent seasoning. It is a spice, not produce.

Cracked pepper provides small amounts of manganese, vitamin K, iron, and antioxidant compounds such as piperine, though it is typically consumed in very small quantities.

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Fruits

Cranberries

Cranberries are an excellent source of vitamin C, A, and beta carotene.

Vitamin C, Vitamin A, Beta-carotene, Antioxidants

Vegetables

Cucumbers

Cucumbers are a highly alkalinizing and hydrating food that are rich in nutrients such as vitamins A, C, K, magnesium, silicon, and potassium.

Vitamin A, Vitamin C, Vitamin K, Magnesium, Silicon, Potassium, Antioxidants, Chlorophyll, Fiber

Spices

Cumin

Cumin is one of the best spices to therapeutically use for digestive disorders such as indigestion, dyspepsia, stomach cramps, gastritis, bloating, constipation, nausea, and flatulence.

Vitamin E, Vitamin A, B-complex vitamins, Zinc, Selenium, Iron, Copper, Calcium, Manganese

Spices

Cumin Seeds And Garlic Powder

A spice blend or combined seasoning made from cumin seeds and garlic powder, commonly used to add warm, savory flavor to foods. It provides concentrated flavor with small amounts of beneficial plant compounds.

Cumin seeds contribute iron, manganese, and small amounts of fiber, while garlic powder provides manganese, vitamin B6, and sulfur-containing compounds such as alliin derivatives.

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Spices

Dill Or 1 To 2 Teaspoons Dill Seed

Dill seed is the dried seed of the dill plant, used as a spice with a warm, slightly bitter, caraway-like flavor. It is commonly used in pickling, breads, soups, and savory dishes.

Dill seed provides small amounts of fiber, manganese, iron, calcium, and volatile plant compounds such as carvone and limonene.

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Spices

Dill Weed

Dill weed is the feathery leaf of the dill plant, used as a culinary herb with a fresh, slightly tangy flavor. It is commonly used fresh or dried in salads, sauces, soups, and pickled dishes.

Dill weed provides vitamin A, vitamin C, small amounts of folate, calcium, manganese, and antioxidant flavonoids.

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Produce

Dried Onion Flake

Dried onion flake is dehydrated onion used as a seasoning or cooking ingredient, with concentrated onion flavor and a long shelf life. It is nutritionally similar to onion but typically consumed in small amounts.

Dried onion flakes provide small amounts of fiber, vitamin C, vitamin B6, potassium, manganese, and antioxidant sulfur compounds such as quercetin-related flavonoids.

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Legumes

Dry Chickpea Spaghetti Or Quinoa Spaghetti

Dry chickpea spaghetti or quinoa spaghetti are pasta alternatives made primarily from chickpeas or quinoa flour. They are typically higher in protein and fiber than refined wheat pasta, though chickpea spaghetti fits the Legumes category more directly than quinoa spaghetti.

Chickpea spaghetti is notable for protein, fiber, iron, folate, and magnesium, while quinoa spaghetti may provide protein, fiber, magnesium, and manganese.

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Grains

Dry Chickpeas Thoroughly.

Dry chickpeas are dried mature garbanzo beans, a staple pulse commonly cooked for soups, stews, salads, and hummus. They are not a grain; they are a legume.

Chickpeas provide fiber, protein, folate, iron, magnesium, phosphorus, manganese, and potassium.

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Grains

Dry Chickpeas, Toss With Oil And Seasonings.

Dry chickpeas are mature garbanzo beans, a legume commonly cooked and eaten whole or roasted with oil and seasonings. They have a firm texture and provide a nutrient-dense source of plant protein and fiber.

Chickpeas provide protein, dietary fiber, folate, iron, manganese, phosphorus, magnesium, and potassium.

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Legumes

Dry Green Split Pea

Dry green split peas are the dried, hulled, and split seeds of green peas, commonly used in soups, stews, and purees. They are a nutrient-dense legume with a mild flavor and starchy texture when cooked.

Dry green split peas provide fiber, plant protein, folate, iron, potassium, magnesium, and B vitamins.

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Teas

Elderflower Tea

Elderflower Tea is a soothing and healing beverage that contains strong anti-viral, anti-bacterial, and anti-inflammatory properties.

Vitamin A, Vitamin C, B-complex vitamins, Antioxidants

Vegetables

Fennel

Fennel is considered both a vegetable and a herb due to its wide ranging nutritional and healing benefits.

Vitamin C, Magnesium, Cobalt, Iron, Folate, Phytonutrients

Produce

Fennel Bulb

Fennel bulb is a crisp, pale vegetable with a mild licorice-like flavor often eaten raw or cooked. It is commonly used in salads, roasts, soups, and Mediterranean-style dishes.

Fennel bulb provides fiber, vitamin C, potassium, folate, and small amounts of calcium and manganese.

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Produce

Fermented Ginger Carrots

Fermented ginger carrots are carrots preserved through lactic acid fermentation, often with ginger added for flavor. They are a tangy fermented vegetable food that provides probiotics along with carrot nutrients.

They provide beta-carotene, fiber, vitamin K, and small amounts of vitamin C and potassium, with fermentation potentially contributing beneficial live bacteria if unpasteurized.

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Other

Fermented Vegetable Brine

Fermented vegetable brine is the salty, tangy liquid produced during the fermentation of vegetables such as cabbage, cucumbers, or mixed vegetables. It may contain organic acids and live microbes when unpasteurized, but its nutrition varies widely by recipe and processing.

It is typically low in calories and may contain sodium, small amounts of potassium, trace minerals, and organic acids such as lactic acid.

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Spices

Fresh Mint Leaves, To Garnish

Fresh mint leaves are aromatic herb leaves commonly used as a garnish or flavoring in savory dishes, desserts, and drinks. They add a cool, bright taste with minimal calories.

Fresh mint provides small amounts of vitamin A, vitamin C, folate, and manganese, along with antioxidant plant compounds such as menthol and rosmarinic acid.

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Legumes

Garbanzo Bean

Garbanzo beans, also called chickpeas, are edible legumes with a firm texture and mildly nutty flavor. They are commonly used in dishes such as hummus, salads, soups, and stews.

Garbanzo beans provide fiber, plant protein, folate, iron, manganese, phosphorus, magnesium, and potassium.

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Spices

Ginger

Ginger is one of the world’s oldest and most popular medicinal spices.

Rich in essential vitamins, minerals, and antioxidants

Spices

Ginger Juice

Ginger juice is the liquid extracted from fresh ginger root, with a pungent, spicy flavor. It is commonly used in small amounts in beverages, marinades, and wellness drinks.

Ginger juice contains bioactive compounds such as gingerols and shogaols, along with small amounts of potassium and other trace antioxidants.

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Spices

Gound Black Pepper

Ground black pepper is the dried and finely milled fruit of Piper nigrum, used worldwide as a pungent seasoning. It adds flavor with minimal calories and contains bioactive compounds such as piperine.

Black pepper provides small amounts of manganese, vitamin K, iron, and fiber, with piperine as its most notable bioactive compound.

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Spices

Granulated Onion

Granulated onion is dehydrated onion that has been ground into coarse granules and used as a savory seasoning. It provides onion flavor with minimal moisture and is commonly used in spice blends, soups, sauces, and dry rubs.

Granulated onion contains small amounts of fiber, potassium, vitamin B6, vitamin C, and sulfur-containing phytochemicals, though serving sizes are typically small.

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Produce

Green Cabbage

Green cabbage is a cruciferous vegetable with tightly packed pale-green leaves and a mild, slightly peppery flavor that becomes sweeter when cooked. It is commonly eaten raw, steamed, sautéed, roasted, or fermented.

Green cabbage provides vitamin C, vitamin K, folate, fiber, and smaller amounts of vitamin B6, potassium, and manganese.

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Other

Green Cardamom Pod

Green cardamom pod is the dried fruit of Elettaria cardamomum, prized as an aromatic spice with a sweet, floral, and slightly citrusy flavor. It is used whole or ground in savory dishes, desserts, and teas.

Cardamom provides small amounts of fiber and minerals such as manganese, iron, calcium, magnesium, and potassium, along with polyphenols and essential oils.

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Other

Green Chutney (Provide Link)

Green chutney is a savory condiment commonly made from fresh herbs such as cilantro and mint, along with green chili, lemon or lime juice, and spices. Its nutrition varies by recipe, but it is typically low in calories and used in small amounts for flavor.

Depending on the recipe, green chutney can provide vitamin C, vitamin K, carotenoids, and small amounts of folate and potassium from fresh herbs and citrus.

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Spices

Groundblack Pepper

Ground black pepper is a common spice made from dried, ground peppercorns of the Piper nigrum plant. It is used worldwide to add pungency and aroma to savory dishes.

Black pepper provides manganese and small amounts of vitamin K, iron, and dietary antioxidants, including piperine-related compounds.

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Other

Gut And Immune Support: Miso Paste And Leeks Provide Probiotics And Prebiotics For Digestive Health

A savory combination of miso paste and leeks commonly used to support gut health in meals and soups. Miso is a fermented soybean paste, while leeks provide prebiotic fiber compounds.

This combination provides sodium, small amounts of protein and B vitamins from miso, plus fiber, vitamin K, folate, and antioxidants from leeks.

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Vegetables

Head Of Cauliflower, Cut Into Floret

Cauliflower florets are the edible flower buds of cauliflower, a mild-flavored cruciferous vegetable commonly eaten raw or cooked. They are low in calories and versatile in a wide range of savory dishes.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and B vitamins.

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Vegetables

Head White Cauliflower, Cut Into Floret

White cauliflower florets are the edible flower buds of a cruciferous vegetable with a mild flavor and firm texture. They are commonly eaten raw or cooked and are naturally low in calories.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and choline.

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Herbs

Honeysuckle

Honeysuckle is a medicinal flower that has been revered for thousands of years for its anti-inflammatory, anti-bacterial, and calming and relaxing properties.

Rich in essential vitamins, minerals, and antioxidants

Herbs

Hops

Hops are a medicinal herb that are packed with antioxidants and vitamins E, A, C, and B-complex.

Vitamin E, Vitamin A, Vitamin C, B-complex vitamins, Antioxidants

Fruits

Kiwi

Kiwi fruit is exceptionally high in vitamin C, in fact it contains even more vitamin C than an orange.

Vitamin C, Vitamin E, Vitamin A, Vitamin K, Magnesium, Potassium, Iron, Sodium, Flavonoids, Antioxidants

Other

Large Jicama (Or 3 Small), Peeled And Finely Shredded

Jicama is a crisp, mildly sweet root vegetable commonly eaten raw in salads, slaws, and snack preparations. It is low in calories and high in water and fiber.

Jicama provides fiber, vitamin C, potassium, and small amounts of folate and magnesium.

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Herbs

Lavender

Lavender is a sedative, diuretic, carminative, antiseptic, anti-viral, and anti-inflammatory herb that has been medicinally used for centuries.

Vitamin A, Vitamin E, B-complex vitamins, Vitamin C, Vitamin K, Iron, Calcium, Magnesium, Selenium, Zinc

Other

Legume Pasta

Legume pasta is a pasta alternative made from legumes such as chickpeas, lentils, peas, or beans. It is typically higher in protein and fiber than traditional wheat pasta.

Legume pasta commonly provides protein, dietary fiber, iron, folate, potassium, and varying amounts of magnesium depending on the legume used.

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Herbs

Lemon Verbena

Lemon Verbena is a fragrant medicinal herb that has mild antiseptic, anti-inflammatory, and expectorant properties.

Rich in essential vitamins, minerals, and antioxidants

Fruit

Lemongras

Lemongrass is a fragrant tropical herb with a citrus-like flavor commonly used in teas, soups, curries, and seasoning blends. It is clearly an herb rather than a fruit.

Lemongrass provides small amounts of vitamin C, folate, potassium, magnesium, and plant compounds such as citral and other polyphenols.

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Other

Lentil Mixture

A lentil mixture is typically a prepared food made primarily from lentils, often combined with seasonings, vegetables, or other ingredients. As a lentil-based item, it generally provides plant protein, fiber, and minerals, though nutrition varies by recipe.

Lentil-based mixtures commonly provide protein, dietary fiber, folate, iron, potassium, and magnesium.

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Teas

Linden Flower Tea

Linden Flower Tea has been used for centuries to help reduce anxiety, soothe the nerves, and alleviate stress related ailments such as irregular heartbeats, indigestion, hypertension, and headaches.

Rich in essential vitamins, minerals, and antioxidants

Herbs

Lomatium

Lomatium is a powerful herbal antibiotic that is highly effective for the respiratory ailments such as COPD, pneumonia, tuberculosis, bronchitis, chronic cough, and asthma.

Rich in essential vitamins, minerals, and antioxidants

Herbs

Marshmallow Root

Marshmallow Root has been traditionally used as an expectorant and cough remedy for thousands of years.

Vitamin A, Vitamin C, B-complex vitamins, Selenium, Zinc, Copper, Iron

Vegetables

Medium Shallots, Diced

Medium shallots are small bulb vegetables in the allium family, related to onions and garlic, with a mild, slightly sweet flavor. Diced shallots are commonly used as a savory aromatic in cooking.

Shallots provide vitamin C, folate, vitamin B6, potassium, manganese, and small amounts of fiber and antioxidant polyphenols.

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Produce

Mint

Mint is an aromatic culinary herb commonly used fresh or dried in savory dishes, sweets, teas, and garnishes. It has a cooling flavor and is most often from spearmint or peppermint varieties.

Mint provides small amounts of vitamin A, folate, and minerals such as iron and manganese, along with polyphenol antioxidants.

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Produce

Mint Leave

Mint leaves are aromatic herb leaves commonly used fresh or dried in cooking, teas, and garnishes. They add a cool, refreshing flavor and are typically considered an herb rather than general produce.

Mint leaves provide small amounts of vitamin A, folate, iron, and manganese, along with polyphenol antioxidants.

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Other

Mixed Beans

Mixed beans are a blend of legumes such as kidney, black, pinto, navy, or cannellini beans, commonly sold dried or canned. They are valued for their fiber, plant protein, and broad micronutrient profile.

Mixed beans typically provide complex carbohydrates, dietary fiber, plant protein, folate, iron, potassium, magnesium, and varying amounts of zinc and polyphenols.

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Spices

Mustard Seeds

Mustard Seeds are a medicinal spice that have been used therapeutically for thousands of years.

Vitamin A, Vitamin C, Vitamin K, Vitamin E, B-complex vitamins, Calcium, Iron, Selenium, Zinc, Antioxidants

Herbs

Oat Straw

Oat Straw is a wonderful healing herb that is rich in vitamins A, C, E, K, and B-complex and minerals such as iron, calcium, magnesium, silica, and zinc.

Vitamin A, Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc

Spices

Of Fresh Mint Leaves, Roughly Torn

Fresh mint leaves are aromatic herb leaves commonly used to add a cool, refreshing flavor to savory dishes, drinks, and desserts. Despite some import classifications, they are more accurately considered an herb.

Mint leaves provide small amounts of vitamin A, vitamin C, folate, and minerals such as iron and manganese, along with polyphenol antioxidants.

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Spices

Oneinch Pieces Of Ginger

Ginger is the pungent underground stem of the ginger plant, commonly used fresh or dried as a spice and flavoring. One-inch pieces of ginger are a standard cut form for cooking, teas, and infusions.

Ginger provides small amounts of vitamin B6, potassium, magnesium, manganese, and bioactive compounds such as gingerols and shogaols.

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Spices

Onion Powder

Onion powder is a dried, ground seasoning made from onions and used to add concentrated onion flavor to foods. It is commonly used in spice blends, sauces, soups, and savory dishes.

Onion powder provides small amounts of carbohydrates, potassium, calcium, and antioxidant sulfur-containing compounds, though it is typically consumed in small quantities.

Produce

Onion, Roughly Chopped

Onion is a pungent bulb vegetable commonly used raw or cooked to add flavor, aroma, and texture to savory dishes. Roughly chopped onion retains the same nutritional profile as whole onion aside from minor changes from cutting and storage.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and phytochemicals such as quercetin and organosulfur compounds.

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Vegetables

Onions

Onions have an amazing array of medicinal benefits and are high in vitamin C, folic acid, biotin, chromium, and calcium.

Vitamin C, Chromium, Calcium, Sulfur, Folate, Antioxidants

Spices

Or 1/2-Inch Fresh Ginger, Finely Chopped

Fresh ginger is the aromatic rhizome of the ginger plant, commonly used as a spice and flavoring in savory dishes, baked goods, and beverages. It has a pungent, slightly sweet taste and is often used fresh, dried, or powdered.

Ginger provides bioactive compounds such as gingerols and shogaols, along with small amounts of vitamin B6, potassium, magnesium, and manganese.

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Herbs

Oregano

Oregano is an ancient medicinal and culinary herb that contains some of the highest antioxidant properties in the plant kingdom.

Vitamin A, Vitamin C, Vitamin K, B-complex vitamins, Potassium, Calcium, Iron, Magnesium, Antioxidants

Fruits

Papaya

Papaya is one of the most nutrient dense and healing fruits on the planet.

Vitamin C, Vitamin A, Calcium, Phosphorus, Potassium, Iron, Beta-carotene, Antioxidants, Protein

Other

Pear Juice Or Pear Puree

Pear juice or pear puree is a processed fruit product made from pears, commonly used in beverages, baby foods, and sweet preparations. It provides natural sugars and some potassium, with puree typically retaining more fiber than juice.

Pear juice or puree contains carbohydrates, vitamin C in varying amounts, small amounts of copper, and potassium; puree generally retains more fiber than juice.

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Spices

Pepper

Pepper usually refers to black pepper, the dried berry of Piper nigrum used as a common culinary spice. It adds pungency and aroma to savory dishes and is used in whole, cracked, or ground form.

Black pepper contains small amounts of manganese, vitamin K, iron, and fiber, along with the bioactive compound piperine.

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Spices

Peppermint Extract

Peppermint extract is a concentrated flavoring made from peppermint leaves, typically by extracting peppermint oil into alcohol. It is used in small amounts for flavor rather than as a significant source of nutrition.

Peppermint extract may contain small amounts of peppermint phytochemicals such as menthol and other volatile compounds, but it contributes negligible vitamins, minerals, or macronutrients in typical serving sizes.

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Other

Pizza Dough

Pizza dough is a basic dough typically made from wheat flour, water, yeast, salt, and sometimes oil or sugar, used as the crust for pizza. It is primarily a refined carbohydrate food unless made with whole grain flour.

Pizza dough mainly provides carbohydrates, with small amounts of protein, B vitamins, iron, and sodium depending on the recipe and flour used.

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Other

Plain Seltzer Water

Plain seltzer water is carbonated water with no added sugars or flavors. It provides hydration similarly to plain water but typically contains no meaningful calories or nutrients.

Plain seltzer water generally contains no significant amounts of macronutrients, vitamins, or minerals unless minerals are added.

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Spices

Powdered Ginger

Powdered ginger is the dried, ground form of ginger root, used as a warming culinary spice in both sweet and savory dishes. It provides concentrated flavor and retains many of ginger's characteristic bioactive compounds.

Powdered ginger contains ginger-related polyphenols, along with small amounts of manganese, potassium, magnesium, and fiber.

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PlantBased

Ram Packet Vegan Yogurt Starter

A powdered starter culture used to ferment plant-based milk into vegan yogurt. It is not a finished yogurt itself but an ingredient that provides live bacterial cultures for culturing.

The starter itself contributes minimal macronutrients and is primarily valued for live bacterial cultures used to ferment plant milks.

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Spices

Ras El Hanout Spice Blend

Ras el hanout is a North African spice blend that typically combines warming spices such as cumin, coriander, cinnamon, ginger, turmeric, pepper, and other aromatics. Its exact ingredients vary widely by producer and region.

It provides small amounts of minerals such as manganese, iron, and calcium, along with diverse polyphenols from its mixed spices.

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Spices

Red Curry Powder

Red curry powder is a blended spice mix commonly made from dried red chilies and other spices such as coriander, cumin, garlic, ginger, and sometimes turmeric. It is used to add heat, aroma, and color to savory dishes.

It typically provides small amounts of carotenoids, polyphenols, and trace minerals such as iron and manganese, though serving sizes are usually small.

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Produce

Red Onion Or Shallots

Red onions and shallots are pungent allium vegetables commonly used raw or cooked to add flavor, aroma, and mild sweetness. They are similar nutritionally, with red onions generally higher in anthocyanin pigments and shallots offering a slightly milder taste.

They provide vitamin C, folate, potassium, small amounts of vitamin B6, and antioxidant compounds such as quercetin and other flavonoids.

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Herbs

Red Root

Red Root is an herb that has effective antibiotic, antispasmodic, antiviral, and expectorant properties.

Rich in essential vitamins, minerals, and antioxidants

Other

Refried Beans (One 15 Oz Can)

Refried beans are cooked and mashed beans, commonly pinto or black beans, often prepared with oil or fat and seasonings. Canned refried beans are a convenient source of plant protein and fiber, though sodium content can vary widely.

Refried beans provide fiber, protein, folate, iron, magnesium, potassium, and other B vitamins.

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Grains

Riced Cauliflower

Riced cauliflower is cauliflower that has been finely chopped into rice-sized pieces and used as a low-carbohydrate substitute for grains. It is a non-starchy vegetable with a mild flavor and versatile culinary use.

It provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and other phytonutrients such as glucosinolates.

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Vegetables

Roasted Cauliflower

Roasted cauliflower is cauliflower cooked until tender and lightly browned, which brings out a nutty, slightly sweet flavor. It is a non-starchy cruciferous vegetable commonly served as a side dish or used in grain-free recipes.

Roasted cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and choline.

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Fruits

Rose Hips

Rose Hips from the rugosa rose plant are an exceptional healing fruit that grow abundantly in the wild and in home gardens.

Vitamin C, Vitamin E, Vitamin K

Other

Sauerkraut Juice

Sauerkraut juice is the liquid from fermented cabbage, typically tangy, salty, and rich in organic acids and fermentation byproducts. It is commonly consumed as a beverage or used in small amounts to add sour flavor.

It provides sodium and small amounts of vitamin C, vitamin K, potassium, and beneficial lactic acid bacteria when unpasteurized.

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Vegetables

Shallot, Finely Chopped

Shallot is a small bulb vegetable in the allium family with a milder, slightly sweeter flavor than common onion. Finely chopped shallot is commonly used raw or cooked to add savory aroma and depth to dishes.

Shallots provide vitamin C, folate, vitamin B6, potassium, manganese, and small amounts of fiber and sulfur-containing phytochemicals.

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Produce

Shelled English Peas

Shelled English peas are the round edible seeds of the garden pea, commonly eaten fresh or cooked. They are a starchy green vegetable with a mildly sweet flavor.

English peas provide fiber, plant protein, folate, vitamin C, vitamin K, manganese, and smaller amounts of iron and potassium.

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Condiments

Sherry Vinegar

Sherry vinegar is a fermented vinegar made from sherry wine, known for its complex, mildly sweet and nutty flavor. It is used primarily as a condiment or cooking ingredient rather than a significant source of calories or nutrients.

Sherry vinegar contains acetic acid and small amounts of trace minerals and polyphenol compounds, but it is not a significant source of macronutrients or vitamins.

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Produce

Shredded Cabbage (Green Or Napa)

Shredded green or napa cabbage is a mild, crunchy cruciferous vegetable commonly eaten raw in slaws and salads or lightly cooked. It is low in calories and provides fiber along with several vitamins and protective plant compounds.

Cabbage provides vitamin C, vitamin K, folate, fiber, and smaller amounts of vitamin B6, potassium, and antioxidant phytochemicals such as glucosinolates and polyphenols.

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Produce

Shredded Savoy Or Napa Cabbage

Shredded Savoy or Napa cabbage is a mild, tender leafy brassica commonly eaten raw in slaws, salads, stir-fries, soups, and fermented dishes. It is low in calories and provides fiber along with vitamin-rich leafy vegetable nutrition.

Savoy and Napa cabbage provide vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and other antioxidants.

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Vegetables

Small Red Onion, Finely Chopped

Small red onion is a pungent bulb vegetable commonly used raw or cooked for flavor, color, and texture. Finely chopped onion provides small amounts of fiber and protective plant compounds such as flavonoids and sulfur-containing compounds.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and phytochemicals including quercetin and anthocyanins.

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Other

Sourdough Bread

Sourdough bread is bread made by fermenting dough with wild yeast and lactic acid bacteria rather than only commercial yeast. The fermentation can improve flavor and may modestly affect digestibility compared with standard bread.

Sourdough bread primarily provides carbohydrates, with moderate amounts of protein, B vitamins, iron, and selenium; whole-grain versions also provide more fiber and magnesium.

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Legumes

Split Pea

Split peas are dried, peeled peas that cook into a soft texture and are commonly used in soups and stews. They are a nutrient-dense plant food rich in fiber and protein.

Split peas provide fiber, plant protein, folate, iron, potassium, magnesium, and B vitamins.

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Spices

Star Anise

Star Anise is a powerful culinary and medicinal spice that has been used for thousands of years and is rich in vitamin C, calcium and iron.

Vitamin C, Calcium, Iron

Other

Star Anise Pod

Star anise pod is the dried star-shaped fruit of Illicium verum, used as a spice with a strong licorice-like aroma and flavor. It is commonly used in broths, teas, baking, and spice blends.

Star anise contains small amounts of fiber and provides trace minerals such as calcium, iron, and magnesium, along with aromatic compounds including anethole.

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Other

Szechwan Pepper

Szechwan pepper is the dried husk of several Zanthoxylum species used as a spice in Chinese and other Asian cuisines. It is known for its citrusy aroma and distinctive tingling, numbing sensation rather than true pepper heat.

It provides small amounts of fiber and trace minerals such as manganese, potassium, and iron, along with volatile aromatic compounds.

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Proteins

White Bean

White beans are mature common beans with a mild flavor and creamy texture. A 1/2-cup drained and rinsed serving provides plant protein, fiber, and complex carbohydrates.

White beans provide fiber, protein, folate, iron, magnesium, potassium, and manganese.

Spices

White Or Black Pepper

White and black pepper are pungent spices made from the berries of the pepper plant, with black pepper retaining the outer skin and white pepper having it removed. They are used primarily to add heat and aroma to savory dishes.

Pepper provides small amounts of manganese, vitamin K, iron, and fiber, along with the bioactive compound piperine.

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Spices

White Pepper

White pepper is a spice made from fully ripe pepper berries with the outer skin removed, giving it a milder but more earthy flavor than black pepper. It is commonly used to season soups, sauces, mashed potatoes, and light-colored dishes.

White pepper contains small amounts of manganese, iron, calcium, potassium, and plant compounds such as piperine.

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Spices

Whole Clove

Whole clove is the dried aromatic flower bud of Syzygium aromaticum, used as a pungent warming spice in savory dishes, baked goods, and beverages. It is highly concentrated in flavor and typically used in small amounts.

Cloves provide manganese and small amounts of fiber, vitamin K, and polyphenol compounds, especially eugenol.

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Seeds

Whole Coriander Seed

Whole coriander seed is the dried fruit of the coriander plant, used as a warm, citrusy spice in many cuisines. Although botanically a seed, it is most appropriately classified as a spice in culinary use.

Coriander seed provides dietary fiber and small amounts of manganese, iron, magnesium, calcium, and plant polyphenols.

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Seeds

Whole Fennel Seed

Whole fennel seed is the dried aromatic seed of the fennel plant, commonly used as a culinary spice and digestive herb. It has a sweet, licorice-like flavor and is often used in savory dishes, teas, and spice blends.

Fennel seeds provide fiber and small amounts of minerals such as manganese, calcium, iron, magnesium, and potassium, along with volatile oils including anethole.

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Legumes

Yellow Lentils

Yellow lentils are split, hulled lentils that cook quickly and have a mild, earthy flavor. They are a staple legume used in soups, stews, and dals.

Yellow lentils provide plant protein, dietary fiber, folate, iron, potassium, and other B vitamins.

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Produce

Yellow Onion, Thinly Sliced

Yellow onion is a common aromatic vegetable with a balanced sharpness and sweetness that intensifies when cooked. Thinly sliced yellow onion is often used raw in salads or sandwiches and cooked in soups, sautés, and sauces.

Yellow onion provides vitamin C, small amounts of vitamin B6 and folate, potassium, and phytochemicals such as quercetin and sulfur-containing compounds.

Dairy

Yogurt Or Kefir

Yogurt and kefir are cultured dairy foods made by fermenting milk with beneficial bacteria; kefir typically contains a broader mix of bacteria and yeasts than yogurt. They are commonly eaten for their protein, calcium, and probiotic content.

They provide protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with kefir and yogurt also contributing live active cultures when unpasteurized after fermentation.

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Vegetables

Zucchini

Zucchini is a highly alkaline food that is one of the mildest and easiest vegetables to digest.

Vitamin A, Vitamin C, B-complex vitamins, Iron, Zinc, Potassium, Manganese, Fiber, Antioxidants, Phytonutrients