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.
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.