INGREDIENTS
& BENEFITS
A working glossary of the foods we cook with — what each one does for you, and how to use it.
Avocado
Heart-healthy monounsaturated fats
Lemon
Vitamin C, supports digestion
Pomegranate
Antioxidant powerhouse
Mixed berries
Brain-supporting polyphenols
Apple
Fibre + slow-release sugars
Banana
Magnesium, potassium, energy
Spinach
Iron, folate, vitamin K
Kale
Lutein for eyes, calcium
Broccoli
Sulforaphane, detox support
Sweet potato
Beta-carotene, slow carbs
Tomato
Lycopene for heart health
Carrot
Vitamin A, eye support
Chickpeas
Plant protein + fibre
Lentils
Iron, low GI, sustained energy
Black beans
Protein, magnesium, fibre
White beans
Resistant starch, gut health
Almonds
Vitamin E, healthy fats
Walnuts
Plant-based omega-3s
Pumpkin seeds
Zinc + magnesium
Chia seeds
Omega-3, gel-forming fibre
Flax seeds
Lignans, hormonal balance
Basil
Anti-inflammatory eugenol
Mint
Calms digestion, cooling
Cilantro
Heavy-metal binding
Parsley
Vitamin K, kidney support
Rosemary
Carnosic acid, memory
Thyme
Antimicrobial thymol
Turmeric
Curcumin, anti-inflammatory
Cumin
Iron, digestive aid
Ginger
Nausea relief, circulation
Cinnamon
Blood-sugar regulation
Cardamom
Mouth health, digestion
Paprika
Capsaicin, antioxidants
Extra-virgin olive oil
Oleocanthal, anti-inflammatory
Argan oil
Vitamin E, skin & heart