Food is medicine — and knowing how to use it makes all the difference. Our Culinary Medicine team has put together this glossary of ingredients to help you understand not just what to eat, but why it matters and how to make the most of it in your kitchen. Whether you’re managing a specific health condition, supporting a loved one through treatment, or simply looking to make more informed choices at the grocery store, this guide bridges the gap between clinical nutrition and everyday cooking.
Browse by category — from healthy fats and proteins to legumes and pantry staples — and you’ll find each ingredient broken down into its key health benefits and practical culinary tips. Think of it as having a dietitian and a chef in your corner, every time you cook.
Seach Glossary Items
Nuts, Seeds, Fats & Oils
10 Ingredients
Description
A tree nut that comes in many forms.
Benefits
- Rich in monounsaturated (healthy) fats and very nutrient dense (fiber, vitamin E, calcium, and magnesium to name a few).
- May help to lower cholesterol and inflammation due to their fiber content. 1oz of almonds contain almost 50% the daily value for vitamin E which is helpful for your vision, skin, blood and brain
- Almond milk has less protein and calories, compared to almonds and other milk alternatives (some have added calcium)
- Almonds and almond (not almond milk) butter are a great option for calorie boosting
- Most of the antioxidants are found in the top, brown layer of almonds (the skin), so aim for whole un-blanched almonds to get best antioxidant content
Culinary tips
- Flour is much grittier than regular flour and often requires binding ingredients to work in recipes
- Flour may upset sensitive stomachs if made in stove-top recipes (such as pancakes; due to the quick cooking times and flour being difficult to digest Baking it into recipes such as muffins can help break it down and may help
- Blanched almond flour has the skins removed (which is why it’s not brown) and has a less nutty flavor
- Almond milk does not work well in recipes that call for regular milk due to it not being as rich
Description
Nutrient rich edible small grey seeds.
Benefits
- Promotes gut health, heart health and fullness due to fiber and antioxidant content. Contains essential nutrients for bone health
Culinary tips
- Absorbs liquid and forms a gel-like texture when soaked
- Can be added to smoothies, yogurt, or oatmeal without adding strong flavor or smell
- For textural sensitivities, soaked chia seeds can be blended in a blender or food processor until smooth to create a silkier texture without lumps
Description
Milk fat that is separated from other milk components often churned into cream, and then made into yellow white “sticks” used as spread and in baking/ cooking.
Benefits
- Calorically dense food that can increase calories when weight gain is desired. Contains fat soluble vitamins that promote healthy bones and vision
Culinary tips
- Before baking or mixing, allow butter to soften at room temperature for more even blending
- Butter is best suited for low to medium heat cooking such as sautéing, roasting, or finishing dishes because the milk solids can begin to break down at very high temperatures and burn. However, clarified butter (butter with the milk solids and water removed) is an excellent option for high heat cooking.
- Adding butter at the end of cooking can enhance flavor and texture of recipe
Description
Contains inedible, rough brown hair like outer shell and an inner white meat.
Benefits
- Coconut meat – a good source of fiber to support gut health and may help to decrease cholesterol and triglyceride levels. It is mostly made up of medium-chain saturated fatty acids (MCT). It is a great calorie booster.
- Coconut flour – dried, ground coconut
- Coconut oil – obtained from the dried meat. Virgin coconut oil contains antioxidants (vitamin E and polyphenols) to support immune health
Culinary tips
- Milk and cream can separate naturally; shaking or stirring before use helps create a smoother consistency
- Flour absorbs significantly more moisture than regular flour and often requires additional liquid in recipes
- “Refined” coconut oil goes through more processing and is good for higher heat cooking like frying, sauteing, and roasting
Description
A mild, nutty-flavored seed.
Benefits
- One of the richest food sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid known to help cells function properly
- Contains soluble fiber which can support gut health
- May help reduce inflammation and cholesterol
Culinary tips
- Ground/milled flaxseed is easier to digest compared to whole seeds
- Mixing ground/milled flaxseed with water can create a gel-like texture useful as an egg substitute in baking
- Typically mix 1 tablespoon flaxseed + 2.5 tablespoons warm water in place of each egg – allow to thicken for 5-10 minutes
- A small amount can easily be mixed into semi-solid liquids (yogurt, mayo, mustard, oatmeal, etc.) or baked goods and not affect the taste or texture too much.
Description
Made from pressing olives and contains monounsaturated fats, polyphenols, vitamin E and K.
Benefits
- Monounsaturated fats are considered healthy fats in the diet associated with heart health and inflammation reduction.
- Polyphenols are associated with antioxidant effects.
- Great option for calorie boosting.
Culinary tips
- Regular olive oil is best suited for low to medium heat cooking such as sautéing, roasting, or finishing dishes because its natural compounds and flavor can begin to break down at very high temperatures.
- Extra virgin olive oil is best when used in dressings, marinades, and drizzling over cooked foods
Description
Botanically considered a legume but nutritionally align most with nuts. Rich in plant protein, fiber and mono/polyunsaturated fats
Benefits
- Healthy fats support heart and brain health while fiber supports gut health and fullness
- Peanuts have more protein than any other nut and is comparable to or better than a serving of beans
Culinary tips
- Instead of buying pre-seasoned peanuts, season your own and create a bolder flavor by roasting and tossing right away with seasonings of choice
- When shopping for peanut butter, check the ingredients label to ensure it contains just peanuts and oil to avoid unnecessary added sugars
Description
Edible seeds of some pinecone varieties
Benefits
- Provide a nutrient‑dense combination of heart‑healthy unsaturated fats and plant-based protein
Culinary tips
- Can be blended with fresh herbs and oil to create a pesto, which can be added to pasta or spread over toast
- If toasting pine nuts, only toast lightly as they burn very quickly
Description
An edible seed of the pistacia vera tree
Benefits
- Rich in protein, fiber, and healthy fats, plus vitamins and minerals. They also contain important antioxidants, including lutein and zeaxanthin, which support eye health
Culinary tips
- Can be lightly chopped for crunch in salads and pastries
- High in natural oils and store best in chilled environments, such as the refrigerator. Shelled pistachios last longer than shelled due to their natural barrier
Description
Edible seed from walnut tree
Benefits
- Uniquely rich in omega-3 and omega-6 fatty acids and antioxidants that may help promote brain health and protect against heart disease and cancer. They also contain multiple vitamins and minerals, such as copper, folic acid, phosphorus, vitamin B6, and vitamin E (anti-inflammatory).
Culinary tips
- Lightly roasting walnuts before using can help minimize bitterness
- High in natural oils and can go rancid very quickly, therefore storing them in a chilled environment can help extend shelf-life
Meats, Poultry, Fish & Eggs
4 Ingredients
Description
Animal proteins include meats/ poultry products such as chicken, turkey bacon, sausage and beef and act as a primary protein, iron, vitamin B6, vitamin B12 and zinc source
Benefits
- Protein is an essential nutrient that assists with building and maintaining muscle mass.
- The iron and vitamins B6 & B12 found in animal meat are the most easily absorbed form of the nutrient and are essential for healthy blood flow and our body’s metabolism.
- Zinc is important for your immune system to promote healing.
Culinary tips
- Cook low and slow for moist & tender meat; cooking high & fast can seize the proteins and make it chewier
- Meat is perfect for marinating and can take on any flavor
- Air chilled chicken can often result in a more tender bite versus water chilled chicken
Description
A broth/ soup made from boiling animal bones
Benefits
- Normally contains significant amounts of collagen and protein which help support joint, skin, gut and bone health
Culinary tips
- For a deeper flavored broth, roast the bones first to a dark color
- A splash of apple cider vinegar (or any vinegar) at the start of the recipe helps extract minerals and gelatin
- Season at the end of the recipe to avoid it from becoming overly salty
Benefits
- Nutrient dense food high in choline and Omega 3 fatty acids which support heart health and brain development.
- Softer texture, vegetarian protein
Culinary tips
- 1 tablespoon vinegar + 1 teaspoon baking soda can replace 1 egg in most baking recipes
- Mashing together hardboiled egg, avocado, and plain yogurt makes for a delicious toast topper in the morning
- To make peeling easier when making hardboiled eggs, plunge immediately into an ice bath and let soak for a few minutes to help with egg white separate from the shell
Benefits
- Excellent source of protein, iron and other essential nutrients
- Fatty fish such as salmon is high in Omega-3 which has heart health benefits
Culinary tips
- When shopping for fish, always check for freshness to ensure the fish is safe to eat: skin should be firm and bouncy, not squishy; eyes should be clear and bright, not cloudy or sunken; smell should be mild or like salt water, not strong or sour
- Always pat fish dry with a paper towel before searing/cooking to get the crispiest texture
- Canned fish is a convenient option for mayonnaise-based fish salads, topping on a salad, or casseroles
- Frozen fish is an excellent way to buy fish at the grocery store for future use. In fact, some of the “fresh” fish in the grocery store has been previously frozen. Don’t forget that once a fish (or anything) is defrosted, it should not be refrozen and should be used within 2 days after thawing.
Dairy
3 Ingredients
Benefits
- A great source of calcium
- Great option for calorie boosting
Culinary tips
- For individuals with lactose intolerance, harder cheeses (parmesan, cheddar, gruyere, provolone, cotija) may be tolerated better than softer cheeses (mozzarella, feta, goat, brie, ricotta).
- Despite shredded cheeses being pre-bagged and convenient in the grocery store, they have additives which prevent them from sticking together, which results in a less melty and gooey texture. Shredding cold cheese from a block with a grater at home is a better option.
- If adding cheese to sauce, always cook low and slow to prevent fat separation and burning.
Description
All cow’s milk contains the same nutritional value with the exception of fat. Whole milk has the highest fat content while skim milk has the lowest.
Benefits
- Excellent source calcium and vitamin D to promote appropriate bone growth
- Can provide necessary calories and protein to compliment foods in diet.
Culinary tips
- Whole milk is best when adding to recipes as the fat content creates a creamier and smoother result.
Benefits
- Contains probiotics which can help to relieve diarrhea or constipation.
- Very low in lactose, and often tolerated by those with mild lactose intolerance.
- Greek yogurt has additional benefit of higher protein content
Culinary tips
- Yogurt can be used as a substitute for so many recipes, especially mayonnaise-based recipes (such as chicken, egg, or tuna salad).
- Yogurt gets its thickness from straining, not just from fat content, so if a thicker yogurt is desired look for labels that say Greek or specify straining multiple times (or strain it yourself using a cheesecloth!).
- Despite flavored yogurts being delicious, they are packed with added sugars and flavoring agents. If a flavored, sweet yogurt is desired, get plain yogurt and add toppings such as berries, chopped fruits, honey, or granola for a delicious homemade option.
Starches
4 Ingredients
Description
A whole grain with lots of nutrients.
Benefits
- May help to lower blood sugar levels and decrease the risk of heart disease.
- May help to promote good bacteria in the gut.
- Contains protein, fat, and fiber. It contains both soluble and insoluble fiber but has a greater portion of soluble fiber compared to other grains.
Culinary tips
- Flavor, texture and the time to cook oats depends on the type
- Whole oats: the most unprocessed form. Takes the longest time to cook (30-45 minutes) and is like rice or barley in texture
- Steel cut oats: whole oats cut into 2-4 pieces, which gives a chewier texture. Takes 20-30 minutes to cook. Not great for overnight oats.
- Rolled oats/Old-fashioned oats: the whole oat is steamed and flattened. Takes 5-10 minutes to cook. Good for overnight oats, smoothies, baked goods, granola/bars.
- Quick oats: like rolled oats but usually rolled thinner and sometimes chopped into smaller pieces. Takes 1-3 minutes to cook. Good for overnight oats, smoothies, baked goods, granola/bars.
- Instant oats: after steaming and rolling, they are pre-cooked, dried, and chopped into smaller pieces. Quickest to cook
Benefits
- Whole grain snack option
Culinary tips
- Popcorn can be highly processed, however you can purchase a bag of plain popcorn and season it yourself for a delicious, less processed version. There are many other toppings and flavors that can be made with popcorn (not just butter!)- add some dry or fresh herbs and spices, add olive oil and grated parmesan cheese, drizzle on some honey, and so much more.
Description
Starchy seed with whole grain benefits
Benefits
- High protein content (but not enough to use as a meat replacement) and gluten free. It may help to lower triglycerides and cholesterol levels. It contains vitamin E (which may be anti-inflammatory), thiamine, iron, zinc, magnesium, and calcium. Nutrients slightly differ between colored varieties.
Culinary tips
- Before cooking quinoa, it should be rinsed thoroughly to remove its exterior coating (called saponin), which can taste bitter. Quinoa can be enjoyed in savory dishes as you would use a grain, though it can also be added to baked goods such as muffins for a unique twist.
Description
Ground wheat berry, including the bran – where the protein, and fiber are found
Benefits
- Offers more fiber than unbleached or white flour, which has the bran removed. It may help to lower the risk of cardiovascular disease.
Culinary tips
- This flour tends to be very dry compared to other flours (such as all-purpose), therefore more liquid may need to be added. Whole-wheat flour may also need more time to rest before baking (sit covered, without moving) due to it being a denser flour.
Legumes
3 Ingredients
Description
A black legume rich in protein, fiber and iron.
Benefits
- When paired with a grain (like rice), it will provide a complete protein source, similar to animal proteins. The fiber content helps support both heart and gut health.
Culinary tips
- If using canned, consider rinsing before using to remove extra sodium.
Description
A legume with a nutty taste and slightly grainy texture.
Benefits
- Good source of protein, fiber, folate, and minerals. Makes a satisfying vegetarian meal.
Culinary tips
- Can be bought dried or canned (and ready to eat). There are many ways to cook dried chickpeas: overnight soaking in water for 12 hours; boiling in water then removing from heat and covering for at least 30 minutes; using a pressure cooker; and many more. The liquid from canned chickpeas (called “aquafaba”) can be used as a substitute for eggs in baked goods (typically use 3T aquafaba in place of each egg).
Description
Soybeans are legumes that are a complete protein source. Tofu is made from pressed coagulated soy milk and is a fermented product. Tempeh is fermented soybeans bound into a cake form.
Benefits
- Soybeans are a good source of calcium, iron, potassium, multiple vitamins, and fiber. Most soy milk products are fortified with calcium (double check label!).
- Soy protein may help to reduce cholesterol levels and high blood pressure. Tofu is a great plant-based protein option.
- Fermented soy products may have higher amounts of calcium and vitamin K2.
Culinary tips
- Silken tofu is custard-like and can be used for sauces, smoothies and desserts. Firm tofu can be used as a meat substitute. Extra-firm tofu is dense and good for soups, stir-fries and sandwiches. Firm and extra-firm tofu should be pressed to remove extra liquid before cutting and cooking. To press tofu, wrap in paper towels or a cloth, place on a plate or something with a lip, and put a heavy object on top, like a few cookbooks.
Other
7 Ingredients
Description
A type of vinegar made from fermented apple juice and can contain pectin, probiotics and other antioxidants.
Benefits
- Can assist with gut health/ maintaining balance microbiome and may have anti-inflammatory properties.
Culinary tips
- Can be combined (equal parts) with oil to create a delicious and fresh vinaigrette. Apple cider vinegar can also be added at the end of making stews or soups for a pop of brightness.
Description
A white leavening agent used in baking.
Benefits
- Contains less sodium than baking soda (1 tsp baking powder contains ~500mg sodium)
Culinary tips
- Baking powder helps baked goods rise and become light & fluffy. You can substitute 1 teaspoon baking powder with ¼ teaspoon baking soda and ½ teaspoon lemon juice.
Description
A sodium rich white powder used in cooking to assist in helping baked good rise.
Benefits
- Baking soda is a source of sodium in baked goods (1 teaspoon contains about 1250 mg)
Culinary tips
- Baking soda helps baked goods “rise” – the amount matters, so follow the recipe! It also helps brown a recipe during the baking process, creating a caramelized & golden exterior.
Benefits
- It may have benefits for mouth sores/ sore throats. Antimicrobial benefits.
- If limiting fructose consider substituting honey with maple syrup.
Culinary tips
- Used as a sweetening agent, though is only appropriate for children over 1 year old due to botulism risk. Also pay attention to whether honey is raw or pasteurized; pasteurized honey should be used if someone has a compromised immune system. Read ingredients label to ensure product is 100% honey. If using a honey that is solid/thick at room temperature in a recipe, we recommend heating for a few seconds in the microwave to soften.
Description
The inactivated version of yeast used for bread.
Benefits
- Contains vitamin B12 which is needed to keep your blood and nerve cells healthy. It helps to prevent megaloblastic anemia, which makes you feel weak and tired. It also contains protein.
Culinary tips
- It has a savory taste (umami flavor) and tastes like parmesan cheese. Add to popcorn, pasta, eggs, soups/stews, etc
Description
A savory/ salty sauce made from fermented soybean
Benefits
- Contains antioxidants.
Culinary tips
- Tamari is a Japanese form of soy sauce, traditionally made from miso paste. Tamari is slightly thicker and during the cooking process does not add wheat. This can be a good substitute for gluten-free, but you should still make sure the label says it is gluten-free. We recommend low sodium soy sauce whenever available. For soy allergies, we recommend coconut aminos.
Benefits
- Any clean/ filtered water is appropriate for your child. If you have well water, it is recommended to be tested yearly.
Culinary tips
- Filtered water is recommended for recipes because tap water can contain heavy metals and additives (such as chlorine) that can alter the flavor of the recipe. Water can also be infused with different fruits and herbs to create unique, fun flavors.
Fruits & Vegetables
39 Ingredients
Description
Smooth-skinned fruit with crunchy flesh and sour to sweet flavor.
Benefits
- Supports heart, gut, and immune health.
- Most of an apple’s fiber and antioxidant rich nutrients are found in the skin.
Culinary tips
- Sprinkle cut apples with lemon juice to stop them from turning brown.
- Different apple varieties are good for different things
- Empire, Gala, Granny Smith, Honey Crisp are great eaten raw.
- Granny Smith, Baldwin, Cortland are great for pies.
- Fuji, Gala, Golden Delicious are great for applesauce.
- Unsweetened applesauce can be used as an egg substitute in baking (about ¼ cup replaces 1 egg)
Description
Green, white, or purple vegetable that grows as fibrous spears.
Benefits
- Supports brain, gut, immune, bone, and heart health.
Culinary tips
- Gently bend an asparagus stalk to naturally snap the tender edible portion from the tougher woody end
- Cooking asparagus quickly over high heat helps maintain firmness and prevents sogginess – try grilled, sauteed, roasted, or stir-fried
- Blanch (add to boiling water until bright green) briefly before sautéing can preserve texture and color
Description
A pear-shaped fruit with leathery skin, soft green/yellow flesh, and round pit.
Benefits
- Supports brain, heart, gut, and immune health.
- Source of healthy fat (monounsaturated fat + Omega 9)
Culinary tips
- Cut in wedges to easily remove flesh from the pit
- Ripe avocados have a slight give when pressed. Place in a brown paper bag to help ripen quicker. Once an avocado gets ripe on the counter, place in the refrigerator to extend its shelf-life.
- Cover the surface tightly, add lemon or lime juice, freeze for 30 minutes to slow down browning after cutting,
- Blending avocado into sauces or dressings creates creaminess without dairy.
Description
A fruit with a sturdy yellow skin and soft, starchy flesh.
Benefits
- Unripe bananas (greener) slow down digestion (helps with diarrhea) and feeds healthy gut bacteria.
- As bananas ripen, they can help form soft stools (helps with constipation or diarrhea depending on the underlying cause).
- Excellent source of potassium and carbohydrates, makes a good snack before or after exercise.
Culinary tips
- Leftover bananas can be peeled and frozen in a sealed storage bag for future use; blend into smoothies while still frozen or defrost and use for banana bread
- If bananas aren’t ready for banana bread yet, you can bake them in their peel in the oven until they turn black to make them sweeter and softer
- Mashed ripe banana can be used as an egg substitute in baking (about ¼ cup mashed banana replaces 1 egg)
Description
A juicy, sweet, dark purple fruit.
Benefits
- Supports bone, gut, immune, and brain health.
Culinary tips
- Blackberries can be smashed, sweetened with honey or sugar (optional/to taste), and mixed with chia seeds to create a jam (for every 1 cup of blackberries, use about 1 tablespoon of chia seeds, or as desired for thickness)
- Blending a small amount into savory glazes adds color and subtle flavor.
Description
Smooth, hollow vegetable that starts green and ripens to yellow, orange, and red.
Benefits
- Supports eye, brain, immune, heart, and gut health.
Culinary tips
- Green bell peppers are the firmest and least sweet (sometimes slightly bitter), while fully ripened red peppers are the softest and sweetest.
- Blackening whole peppers directly over flame adds smokiness and complexity to recipes
Description
Smooth, round, bluish-purple berries that can taste tart or sweet.
Benefits
- Support eye, brain, immune, heart, and gut health.
Culinary tips
- Toss blueberries with flour before adding to a dough or batter to keep them from sinking to the bottom
- Place blueberries in water – if they sink they are sweet and ripe, if they float they are more sour
- Stir blueberries in a hot pan until the skin blisters to intensify flavor and create a jam-like texture; great for spreading on toast without the added sugar.
Description
Green cruciferous vegetable.
Benefits
- Supports brain, immune, bone, and heart health.
Culinary tips
- Light steaming or roasting helps preserve nutrient content.
- Instead of throwing away the broccoli stems after cutting and cleaning, grate them or throw them in a food processor and create a slaw
- Roasting with high heat develops deeper flavor.
Description
Hard, bell-shaped winter squash with smooth tan skin and orange flesh.
Benefits
- Supports eye, immune, gut, and brain health.
Culinary tips
- The skin of the squash can help determine ripeness- if the skin is shiny, it was picked too soon. Look for skins that have a matte (dull) appearance. They will be easier to peel and will also taste richer.
- Toss in olive oil and roast until browned to add flavor, texture, and nutrients to salads and other dishes
- Puree roasted or boiled squash into soup or sauces to add body without cream.
Description
An orange-fleshed melon
Benefits
- Supports eye and immune health.
Culinary tips
- Cantaloupe can be pureed with other ingredients such as lime juice and mint leaves to create a refreshing chilled melon soup
- When picking a ripe cantaloupe, the rind should have a slight give when gently pressed, not feel hard.
Description
A root vegetable. Although usually known for its orange color, carrots can be white, orange, red, and even purple, depending on the nutrients it contains.
Benefits
- Orange carrots contain more carotenoids (support eye health)
- Red carrots contain more lycopene (support heart health)
- Purple carrots contain anthocyanin (immune health).
Culinary tips
- Carrots can be used in savory or sweet dishes!
- Finely shred some carrots and add to a sweet bread or muffin batter for a nutritious bonus.
- Carrots can also be roasted with cinnamon & honey to create a delicious, sweet treat.
- Leave skins on carrots as they contain fiber.
Description
A green-stemmed cruciferous vegetable with white or purple florets.
Benefits
- Supports immune, gut, and heart health.
Culinary tips
- Roasted cauliflower is an excellent option for salad toppings (just toss with olive oil and roast/bake until browned)
- Grating raw cauliflower creates a rice-like texture for cold dishes
- Roasting florets until deeply golden enhances nuttiness.
Description
A green-stalked vegetable.
Benefits
- Supports gut health.
- Excellent source of hydration.
Culinary tips
- Put limp celery in cold water in the fridge and it will crisp back up
- Thinly shaved celery adds crunch to mixed dishes
- You can use leaves in soups or as a garnish (similar to parsley)
- Save extra stalks in a freezer bag to make broth for soup
Description
A tart red berry, typically eaten in cooked form.
Benefits
- Supports immune, urinary tract, gut, and heart health.
Culinary tips
- Add chopped cranberries to baked goods for a delicious twist! Add some fresh orange zest to the mixture to bring out even more cranberry flavor.
- Roasting cranberries can mellow their sharpness while intensifying flavor.
Description
A green-skinned long fruit with lighter green flesh, made mostly of water.
Benefits
- Rich in vitamins that support brain, heart, gut, immune health
- Excellent source of hydration
Culinary tips
- Cucumbers can be sliced lengthwise with a peeler and used as the wrapping for rolled up snacks; the rolls can be filled with many different ingredients, such as deli meats, cheeses, sliced tomatoes, and slaw
- Lightly smashing cucumbers before adding dressing helps them absorb more flavor
- Add slices to water to infuse fresh flavor
Description
Bitter leafy green
Benefits
- Supports eye, brain, bone, heart, and immune health.
- Prebiotic fibers support gut health.
Culinary tips
- Add these bitter greens to a stir-fry for a bold boost in flavor
- Balance bitter flavor by pairing with sweet or tart fruit in salads
Description
A chewy, sweet fruit that is usually available dried in the United States.
Benefits
- Supports heart and bone health.
- Prebiotic fibers support gut health. Puree for easier digestion.
Culinary tips
- Pureeing dates into sauces can add rich caramel flavor
- Make sure the pits (seed) are removed before eating/cooking dates or look for ones already pitted
Description
A fibrous fruit that can be eaten fresh or dried.
Benefits
- Supports heart and bone health.
- Prebiotic fibers support gut health.
Culinary tips
- Different fig varieties have different flavors
- You can soak dried figs to soften them before using in a recipe
- Bring dried figs as part of a compact snack
- Pair figs with sharp cheeses for a delicious treat
- Blending fresh figs into vinaigrettes adds texture and subtle sweetness
Description
Green, red, or purple juicy fruit that grows in bunches. Some grapes contain seeds.
Benefits
- Rich in vitamins that support brain, heart, gut, immune health
- Excellent source of hydration
Culinary tips
- Freeze grapes as a cool snack on hot days, or to add to smoothies
- Frozen grapes can also be added to salads or desserts by grating them overtop for a refreshing, lightly sweet finish
- Try wrapping grape leaves around a scoop of rice and chopped meat for a fun snack or lunch option
Description
A melon with green flesh.
Benefits
- Rich in vitamins that support heart and immune health
- Excellent source of hydration on hot summer days
Culinary tips
- Ripe honeydew feel slightly soft or springy when pressed on the bottom. The skin should be dull and matte. If it has some brown spots, that means it’s extra sweet. Green spots mean it is not ripe, yet.
- Chilling enhances sweetness
- Pairs well with savory ingredients
Description
A darky, leafy vegetable, also known as a leaf cabbage.
Benefits
- Rich in vitamins that support brain, bone, and immune health
- Also provides fiber (soluble and insoluble), which supports gut health
Culinary tips
- Kale is a cruciferous vegetable (like broccoli, cauliflower, collards) so it may cause an increase in gas. Massage the kale before making a salad and/or eat cooked kale to help soften the fiber and make it easier to digest.
- The rib (or stem) of the kale should be removed and discarded before using the leafy part.
Description
A small, round fruit with brown, fuzzy skin and green flesh inside. Also known as a Chinese gooseberry.
Benefits
- Rich in vitamins that support immune health
- Also provides fiber (soluble and insoluble), which supports gut health
Culinary tips
- You can eat the entire kiwi or peel & scoop out the flesh
- To ripen a kiwi, leave at room temperature in a loosely closed paper bag for up to 3 days
- Use fresh to tenderize marinades sparingly
Description
Variety of edible fungi: portobello, cremini, baby bella, shiitake, and more.
Benefits
- A good source of fiber – supports gut health.
- May help to reduce cholesterol and triglycerides.
- May also have antioxidant properties.
Culinary tips
- To clean, use a wet paper towel to wipe off the dirt – do not rinse them with water as they’ll absorb the water.
- Mushrooms contain a lot of moisture, so avoid overcrowding the pan when cooking, otherwise they will steam themselves instead of browning. Dry cooking first promotes browning.
- Don’t salt the mushrooms until the end, otherwise the mushrooms will retain their moisture and can turn chewy/gummy.
Description
Variety of edible plants that grow in salt water.
Benefits
- Provides iodine, an essential mineral that supports thyroid function.
- Provides antioxidants.
Culinary tips
- Nori is commonly used as a wrapper for sushi or onigiri. It can also be eaten in sheets as a crunchy snack – you can find seasoned versions in grocery stores.
- Wakame is a type of seaweed commonly found in seaweed salad.
- Add a strip of kombu seaweed while cooking beans to reduce gas-causing effects.
- Seaweed can be rehydrated by wetting fingertips with cold water, then dabbing the sheet to moisten; this works best when rolling sushi .
- Crushing and adding to savory recipes provides umami flavor.
Description
A pungent vegetable that is closely related to garlic, scallion, leek, and chives.
Benefits
- Rich in vitamins that support eye and immune health.
- Also provides fiber (soluble and insoluble), which supports gut health.
Culinary tips
- Onions can sometimes be very strong (which makes your eyes tear!). Soak onions in cold water for 10-15 minutes to make them more mild.
- Store them away from potatoes, apple, celery, and pears to avoid unwanted odors and faster ripening.
- Yellow and white onions are good for all-purpose cooking. Red are good for raw applications (salads, sandwiches) or pickling. Sweet onions are mild and sweet.
Description
Variety of acidic fruits with rinds and pulpy flesh. Includes oranges, lemon, lime, grapefruit, etc.
Benefits
- Rich in vitamins that support eye and immune health
- Add to recipes after cooking to promote iron absorption
Culinary tips
- Lemon juice has a higher acidity level compared to other citrus fruit juices
- Citrus fruits can be rolled on the counter prior to cutting to help release more juice once squeezed
- The juice can be used in sauces, marinades, and dressings
- If a citrus aroma is desired without the tangy flavor, zest can be added to the recipe
Description
A stone fruit.
Benefits
- Rich in vitamins that support eye and immune health
- Also provides fiber (soluble and insoluble), which supports gut health
Culinary tips
- Grilling intensifies sweetness
- A delicious addition to spicy salsa and pair perfectly with fish dishes
Description
A sweet fruit.
Benefits
- Pear flesh or pear juice can help with constipation.
Culinary tips
- Pears that are getting to be overripe can be mashed and added to pies, ice creams, smoothies, and more
Description
A tropical fruit with tough, spikey skin and sweet/tart yellow flesh.
Benefits
- Rich in vitamins that support eye and immune health
- Also provides fiber (soluble and insoluble), which supports gut health
- Contains bromelain, an enzyme that can help with digestion
Culinary tips
- The fruit can be eaten baked, grilled, or fresh.
- To tell if a pineapple is ripe, pull one of the middle leaves up and out. If it comes out easily, it’s ready to go
- The wet side of the peel can placed on meats while they marinate to help tenderize and add flavor.
Description
Dried plum.
Benefits
- Prebiotic fiber may help with constipation and support gut health.
Culinary tips
- Soaking briefly in water softens texture for baking and blending
- Add prunes to smoothies for an easy way to pack in extra fiber and natural sweetness
Description
Small, sweet/tart fruit that can be red, black, purple, or yellow.
Benefits
- Rich in vitamins that support eye and immune health
- Also provides fiber (soluble and insoluble), which supports gut health
Culinary tips
- Raspberries are a great addition to savory flavors, such as pairing it with vinegar to make a vinaigrette, or a salsa to serve over savory dishes
- Straining removes seeds for smoother texture
- They have a short shelf life. Frozen raspberries can be used in many recipes.
Description
A leafy green vegetable.
Benefits
- Anti-inflammatory properties
- Supports bone and immune health.
Culinary tips
- Spinach has a very neutral flavor and can be added as a hidden ingredient in many recipes (such as chocolate muffins, smoothies, etc.)
- Baby spinach is tender and sweet. More mature leaves are often cooked.
Description
Naturally sweet red berries.
Benefits
- Supports immune health
- Considered a low glycemic index food which can help support blood glucose and gut health.
Culinary tips
- Add sugar and a pinch of salt to strawberries to enhance their natural flavor
- Roasting strawberries with a splash of balsamic vinegar can be an excellent addition to cheese & crackers
Description
Root vegetable that can have orange, red, white, or purple.
Benefits
- Rich in vitamins that support eye and immune health
- Also provides fiber (soluble and insoluble), which supports gut health
Culinary tips
- Leave the potato skins on the potatoes; the skins are filled with fiber, plus they can get crispy and delicious when roasted.
- Roasting at high heat promotes caramelization
- Cutting into larger pieces prevents excessive softness.
Description
Acidic fleshy fruit with seeds that can be red, yellow, orange, and purple.
Benefits
- Contains vitamins and minerals with anti-oxidant properties, and supports immune health.
- Good source of lycopene (the red pigment), which supports heart and cellular health.
Culinary tips
- Lycopene is better absorbed from tomato paste and tomato juice than from fresh tomatoes.
- Cooking tomatoes brings out their natural sweetness, so you don’t need to add sugar to the sauce (even if the recipe calls for it).
- Leftover tomatoes can be stored in the freezer, whole & with skin intact, and used in sauces for future use. As they defrost, they will become very mushy and the skin will fall right off; perfect for sauces.
- Technically fruits but due to nutrient content and use in kitchens is more closely related to vegetable.
Description
Melon with red or yellow flesh.
Benefits
- Contain vitamins and minerals with anti-oxidant properties.
- Good source of lycopene (the red pigment) and L-citrulline, which support heart health.
- Excellent source of hydration on hot summer days
Culinary tips
- Storing whole watermelon on the counter can increase its antioxidant potency. Once cut, it should refrigerated to prevent bacterial growth.
- A pinch of salt can enhance watermelon’s sweetness.
- Grilling thick slices concentrates flavor and adds depth.
Description
Mild-flavored summer squash that is green on the outside.
Benefits
- Rich in vitamins that support eye and immune health
- Also provides fiber (soluble and insoluble), which supports gut health
Culinary tips
- Salting sliced zucchini briefly before cooking can help reduce excess moisture and promote browning.
- Shaving raw zucchini into ribbons creates a delicate texture for salads.
- Peel and slice a zucchini, then toss in a pan with butter, cinnamon, and nutmeg for a delicious “apple pie” twist.
Herbs & Spices
17 Ingredients
Description
A single spice made from a dried berry that combines the flavors of cloves, cinnamon, and nutmeg.
Benefits
- Flavonoids and phenols are known for their antioxidant and anti-inflammatory properties.
- Provides anti-bacterial properties.
Culinary tips
- Can be used in whole berry or ground form in savory stews and on poultry/ meat.
- Toasting whole berries before grinding intensifies warmth.
Description
An herb that can be used in both fresh and cooked foods.
Benefits
- Provides vitamin K and calcium, which contribute to strong bones
- Anti-inflammatory components may help reduce headaches and GI conditions (such as diarrhea, constipation, gas).
Culinary tips
- Stacking and slicing basil into ribbons (technically called a chiffonade cut) helps prevent bruising
- Blending with oil preserves color and creates a smooth finish
Description
Made from grinding black peppercorns
Benefits
- Antioxidant content supports immune health
- Enhances absorption of some nutrients, such as curcumin
Culinary tips
- Coarsely cracked pepper adds texture as well as flavor.
- Lightly toasting whole peppercorns before grinding enhances aroma.
Description
A green leafy herb from the coriander plant.
Benefits
- May have antimicrobial and blood sugar lowering effects
Culinary tips
- Blending cilantro with oil creates a quick flavorful sauce or drizzle.
- Use both leaves and tender stems for fuller flavor (stems can be removed before serving).
Description
Spice from the bark of a tree that is commonly served ground or formed into dried “sticks”.
Benefits
- Anti-inflammatory properties support immune and cardiovascular health.
- May also help to reduce blood pressure, manage blood sugar levels, and promote brain health.
Culinary tips
- Cinnamon sticks can be used to gently infuse liquids like milk or tea.
- Toasting cinnamon briefly in a dry pan can deepen its aroma before adding to dishes.
Description
Crushed cocoa beans with fat removed.
Benefits
- Contains antioxidants may specifically benefit heart health and regulation of glucose (blood sugar).
Culinary tips
- Sifting into a recipe prevents clumping.
Description
Condiment made from ground mustard seed, white wine, and vinegar.
Benefits
- Mustard seeds provide antioxidants and polyunsaturated fatty acids
Culinary tips
- Can be used as an emulsifier in dressings and marinades.
- Has a sharper, less tangy flavor than yellow mustard.
- Mustard contains mucilage, which helps oil and vinegar stay together when mixed.
Description
A bulbous aromatic that is a close relative to onions. The cloves are the individual pieces, and the bulb (or head) is made up of the cloves.
Benefits
- May have anti-inflammatory and antifungal properties
- It may help to improve levels of cholesterol and triglycerides
Culinary tips
- Garlic can burn easily, so add to the pan after onions have become soft.
- Roasting whole garlic transforms its sharp flavor into a mild, spreadable paste.
- Grating garlic on a microplane/grater creates a smoother texture that blends well into dressings and sauces.
Description
A root with yellow flesh. The taste can be described as spicy and peppery.
Benefits
- May help reduce inflammation.
- May help with nausea, vomiting and diarrhea.
Culinary tips
- Freezing the peeled ginger first makes it easier to grate.
- Adding early during cooking to recipes gives deeper flavor; adding later provides brightness.
- Fresh, peeled ginger can be added to hot or iced teas and other beverages.
Description
A spice (from a seed) with a warm, sweet taste. Nutmeg is not a tree nut.
Benefits
- May support mental health
- May improve and support gut health
- Possible antibacterial and antifungal effects.
Culinary tips
- Freshly grated nutmeg provides stronger aroma and flavor
- Try it in sauces like mac & cheese or creamy pasta, on roasted root vegetables (butternut squash, sweet potatoes, etc), on baked fruits, in baked goods, and/or in meat dishes
Description
A spice made from a variety of dried, ground sweet bell peppers, tomato peppers and chili peppers.
Benefits
- Rich in vitamins that support eye health
- Provides antioxidants for immune support
Culinary tips
- Smoked varieties add depth to savory dishes
- Blooming (heating) gently in warm oil enhances flavor
Description
An aromatic herb from the mint family.
Benefits
- May have anti-inflammatory, antioxidant, and antimicrobial properties.
Culinary tips
- Great addition to tomato-based or olive oil-based recipes.
- Add to the recipe early in the cooking process for maximum flavor development.
- Dried has a stronger flavor than fresh.
- Leftover sprigs can be frozen in an air-tight bag, frozen, or added to bottles with olive oil, vinegar, or honey to make marinades and dressings for future use.
Description
A nutrient-rich, aromatic herb from the same family as celery and carrots.
Benefits
- One of the richest sources of vitamin K, which plays a key role in bone health.
- It may help to increase appetite and improve digestion.
Culinary tips
- Add at the end of cooking to preserve color (or add after cooking as a garnish)
- Flat-leaf parsley is more flavorful and tender when heated compared to curly parsley
- Leftover stems can be used in stocks or sauces
Description
Produced by evaporating seawater and is composed primarily of sodium chloride, the mineral responsible for fluid balance and nerve/muscle function.
Benefits
- Provides trace minerals (e.g., magnesium, calcium, potassium) that vary depending on the sea water source.
- May be fortified with iodine which can support thyroid hormone production and prevent iodine deficiency.
Culinary tips
- Trace mineral content contributes to subtle flavor differences.
- Storing sea salt in an airtight container helps prevent clumping.
Description
Leaves used to make green, black, oolong, and white tea.
Benefits
- Many teas may support heart health and cellular protection.
- Herbal teas may promote relaxation and help alleviate nausea.
Culinary tips
- Can also be ground and used in rubs or baked goods.
- All types contain caffeine.
- Recommend limiting intake to 2 cups per day to avoid potential effects on mineral absorption.
Description
A golden spice, rich in curcumin which has strong antioxidants and anti-inflammatory properties.
Benefits
- May help reduce joint and muscle soreness as well as support heart and brain health.
Culinary tips
- Pairing turmeric with black pepper enhances its absorption; for every 1 teaspoon of turmeric, add a small pinch (about 1/16–1/8 teaspoon) of black pepper.
- Leftover fresh turmeric can be peeled and placed in the freezer for future use.
- Although it is primarily used in savory recipes, it is also a great earthy addition to sweet recipes and pairs well with cinnamon, ginger, vanilla, honey, coconut, and citrus.
Description
Liquid made from vanilla beans. Used to flavor baked goods.
Benefits
- Contain polyphenols
- Vanilla aroma is associated with calming effects
Culinary tips
- Typically made from ethanol alcohol, though alcohol-free extract is also available and made from glycerin.
- Pure vanilla extract is recommended due to the depth of flavor and real ingredients.