"5 Fast Facts" of Nutrient-Dense Foods

 Here you'll find an extensive list of the organic plant-based vegan real food ingredients I use in my recipes. The fruits and vegetables are vegan sources of protein and calcium and are Medical Medium®Compliant.

The "Feel Good About What You Eat" slogan and "5 Fast Facts" are original features from The Healthy Family and Home™ that I started over 13 years ago and am very proud to share with you.

When I started my website back in 2012, I began eating clean, real food and organic plant-based ingredients and making my recipes with these ingredients.

So, I compiled the list you see below which is kind of a master list of ingredients you will need to make my recipes.

Little did I know that over 13 years ago, the list of ingredients I was using to make my recipes almost mirrored the Medical Medium® list of healing foods perfectly!

Because of this, the majority of my recipes are already Medical Medium® Compliant or just need some minor tweaking to be compliant.

You can never go wrong incorporating fresh fruits and vegetables in your diet, so I hope you'll find new ways to enjoy them through my recipes.

Are These Ingredients Medical Medium® Compliant:

Yes, all the ingredients listed below are Medical Medium® Compliant with the exception of these two:

• Apple Cider Vinegar
• Nutritional Yeast

I used these two ingredients before following the Medical Medium® protocol, so they are in a lot of my recipes.

I'm currently in the process of going through all my recipes (500+ of them!) to tweak them without these ingredients or make a note to omit them if you prefer.

Why Create a Nutrient-Dense Food List?

Know what is in the foods you eat, but more importantly, what's not in the foods you are eating.

All the foods listed below are nutrient-dense and packed with protein, calcium, fiber, antioxidants and essential vitamins and minerals that your body needs to stay healthy.

One of the things I really like about my website is listing the "5 Fast Facts" feature on my recipes.

When you make one of my recipes, I want you to:

1. Know what is in the food you are eating
2. Know that the ingredients are nutrient-dense and healthy
3. To feel good about what you are eating

So when you make a recipe, not only will you (hopefully) say, "Wow, this is really good" but also say "Wow, this is really good for me and my body".

Since cooking with real foods means making everything from scratch, I tend to use the same basic ingredients in all of my recipes.

Below is a list of the most common ingredients I use and that you will find in my recipes.

 

Acai Berries:*

• super high in antioxidants
• rich in healthy omega-6 and omega-9 fats
• 1 teaspoon contains 15% DV of vitamin C
• 1 teaspoon contains 4% DV of vitamin A
• good source of B vitamins and minerals

Acorn Squash:*

• ½ cup contains 15% DV of vitamin c
• ½ cup contains 2% DV of iron
• good source of beta carotene
• 1 serving contains 9 g of fiber
• ½ serving contains 13% RDA of potassium

Almonds:*

• helps to regulate cholesterol and blood pressure
• energy booster
• loaded with calcium and fiber
• ¼ cup contains 8 grams of vegan protein
• high in anti-oxidants

Apples:*

• rich in anti-oxidants
• good source of B complex vitamins
• helps to reduce cholesterol
• 1 apple contains 17.4% RDA of fiber
• helps to regulate blood sugar

[ Apple Cider Vinegar - Not Medical Medium Compliant ]:*

• anti-viral, antibacterial, anti-fungal
• maintains proper pH balance in the body
• regulates blood pressure
• helps to reduce bad cholesterol
• loaded with potassium

Apricots:*

• contains 16% RDA of vitamin C
• helps prevent inflammation
• excellent source of anti-oxidants
• good source of potassium
• provides 64% RDA of vitamin A

Artichokes:*

• lowers blood cholesterol levels
• rich in anti-oxidants
• improves bone mineralization and calcification
• excellent protection from heart attack and stroke
• contains anti-inflammatory benefits

Asparagus:*

• high in antioxidants
• contains anti-inflammatory and anti-oxidant properties
• excellent source of folate at 66% RDA
• excellent source of vitamin K at 114% RDA
• excellent source of vitamin C at 30% RDA

Avocados:*

• excellent source of vitamin E
• contains 25 essential nutrients
• contains 2 - 3 times the potassium as one banana
• has anti-inflammatory properties
• can help lower cholesterol levels

Avocado Oil:*

• healthier cooking with smoke point of 500 degrees
• may help reduce the risk of metabolic syndrome
• helps maintain healthy blood sugar levels
• provides protection from cardiovascular disease
• good source of vitamin E

Bananas:*

• high levels of tryptophan to help combat depression
• aids in weight loss
• strengthens the immune system
• high in fiber and potassium
• helps to lower blood pressure

Baobab Powder (Raw):*

• low glycemic sweetener
• ORAC value of 28,000
• 2 tablespoons provide 16% DV of fiber
• 2 tablespoons provide 10% DV of vegan calcium
• 2 tablespoons provide 40% DV of vitamin C

Basil:*

• 2 teaspoons provide 60% DV of vitamin K
• 2 teaspoons provide 5.9% DV of calcium
• provides anti-inflammatory benefits
• good for digestive tract health
• anti-oxidant and anti-bacterial

Beets:*

• 1 cup provides 14% DV of fiber
• 1 cup provides 28% DV of manganese
• can help fight inflammation
• excellent for detoxification
• stimulates liver function

Black Beans:*

• extremely high in fiber
• loaded with anti-oxidants
• contains insoluble fiber
• high in iron at 20% RDA
• regulates blood glucose absorption

Blackberries:

• 1 cup contains 35% DV of vitamin C
• 1 cup contains 20% DV of fiber
• excellent source of anti-oxidants
• contains anti-cancer properties
• contains 36% DV vitamin K

Black Sesame Seeds:*

• high in copper at 73.5% RDA
• excellent source of vegan calcium at 35.1% RDA in ¼ cup
• helps to lower serum cholesterol levels
• good source of dietary fiber
• high in manganese content at 44% RDA in ¼ cup

Blueberries:*

• packed with vitamin C at 25% RDA
• excellent source of dietary fiber
• high in anti-oxidants
• help to boost immunity
• can enhance brain health and improve memory

Blueberries (Wild):*

• 2x anti-oxidants than regular cultivated blueberries
• higher anti-oxidants than cranberries, pomegranates or blackberries
• low glycemic food
• quick frozen to lock in nutrition and flavor
• ¾ cup provides 4% DV of iron

Broccoli:*

• contains powerful anti-oxidants
• high in beta-carotene
• contains more calcium than dairy
• detoxifier that removes free radicals
• helps to regulate blood sugar and blood pressure

Brown Rice (Sprouted):*

• contains 10 times more GABA than regular rice
• contains 7 times more magnesium than regular rice
• contains 7 times more fiber than regular rice
• contains 3 times more Oryzanol than regular rice
• naturally gluten-free

Brussels Sprouts:*

• super high in anti-oxidants
• excellent source of vitamin K at 273.5% RDA for 1 cup
• excellent source of dietary fiber at 16% RDA for 1 cup
• helps to lower cholesterol
• provides DNA protection benefits

Butternut Squash:*

• ⅔ cup contains 80% vitamin A
• 100 g contains 35% vitamin C
• good source of fiber
• excellent source of antioxidants
• high in carotenoids

Cacao Butter (Raw):*

• contains healthy omega-3, omega-6 and omega-9 fats
• good source of magnesium
• contains 4 x antioxidants than green tea
• good source of sulfur
• can help promote cardiovascular health

Cacao Powder (Raw):*

• super high in anti-oxidants
• promotes cardiovascular health
• contains essential fats
• can help to decrease blood pressure
• contains over 300 compounds including protein, calcium, copper, zinc and iron

Cacao Nibs (Raw):*

• excellent source of anti-oxidants
• contains one of the highest dietary sources of magnesium
• one ounce has 9 g of fiber
• one ounce contains 4 g of raw vegan protein
• one ounce contains 6% DV of iron

Camu Camu (Raw):*

• 1 teaspoon contains 1080% DV of vitamin C
• excellent source of anti-oxidants
• powerful anti-inflammatory
• anti-viral
• helps to balance mood

Carrots:*

• improves eyesight
• helps to prevent heart disease
• rich in antioxidants
• helps flush toxins from the body
• 1 cup contains 407.6% RDA of vitamin A

Cashews:*

• packed with dietary fiber
• rich in "heart friendly" mono-saturated fatty acids
• rich source of minerals
• high in magnesium and copper
• excellent source of antioxidants

Cauliflower:*

• 1 cup contains 9.1% DV of potassium
• 1 cup contains 85.9% of vitamin C
• 1 cup contains 8.5% DV of fiber
• excellent anti-oxidant
• contains anti-inflammatory benefits

Cayenne Pepper:*

• increases metabolism
• improves high blood pressure
• has anti-fungal properties
• anti-inflammatory
• circulatory stimulant which aids in detoxification

Celery:*

• improves immune system
• reduces blood pressure
• extremely alkalizing food
• anti-inflammatory
• helps to lower cholesterol

Cherries:*

• high in anti-oxidants
• contains anti-cancer agents
• contains anti-inflammatory benefits
• contains beneficial phytonutrients
• high in beta-carotene with 19 times more than strawberries

Chia Seeds (Raw):*

• excellent source of healthy omega fatty acids
• contains 700% more calcium than salmon
• contains more anti-oxidants than flaxseeds or blueberries
• contains 500% more calcium than milk
• contains 20% easily digestible vegan protein

Chickpeas:*

• excellent source of fiber
• good source of protein
• can help lower cholesterol
• provides better regulation of blood sugar
• can help decrease cardiovascular risks

Chipotle:*

• can help reduce cholesterol and triglyceride levels
• can help lower the risk of diabetes
• a thermogenic food to help energize metabolism
• can help improve circulation
• rich in vitamin A, vitamin C, iron, magnesium and potassium

Cilantro:*

• contains powerful anti-oxidants
• anti-inflammatory
• helps to remove toxins and heavy metals
• promotes healthy liver function
• helps to control blood sugar

Cinnamon:*

• contains anti-inflammatory properties
• helps to control blood sugar
• excellent source of manganese and iron
• can help to lower bad cholesterol
• aids in eliminating migraine headaches

Cloves:*

• 2 teaspoons contain 126.4% DV of manganese
• 2 teaspoons contain 5.6% DV of fiber
• rich in minerals iron and potassium
• contains anti-bacterial, anti-oxidant, anti-inflammatory properties
• helps aid in elimination of fungus, bacteria and parasites

Coconut Crystals (Raw):*

• low glycemic (GI of 35)
• raw, vegan and gluten-free
• unrefined and unbleached
• contains 17 amino acids
• is an abundant source of minerals and broad-spectrum B vitamins

Coconut Flakes:*

• 2 tablespoons contain 4.6 g RDA of dietary fiber
• healthy source of medium-chain fatty acids
• can help to decrease cholesterol
• high in lauric acid
• excellent source of manganese at 60% RDA and iron at 11% RDA

Coconut Flour:*

• highest dietary fiber found in any flour at 58% RDA
• 14% coconut oil
• 19% vegan protein
• gluten-free
• helps to promote blood sugar health

Coconut Nectar (Raw):*

• organic, raw, vegan, gluten-free
• low-glycemic
• good source of 17 amino acids
• nearly neutral pH
• high in B vitamins

Coconut Oil:*

• super high in lauric acid
• rich in antioxidants
• contains natural microbial and anti-bacterial agents
• helps to improve metabolism
• improves cholesterol levels

Cranberries:*

• ½ cup contains 10% vitamin C
• 1 cup contains 18% DV of manganese
• 1 cup contains 18% DV of fiber
• provides anti-inflammatory benefits
• ORAC score of 9584 per 100 g

Cucumbers:*

• helps the body to eliminate toxins
• promotes joint health
• aids in weight loss
• high source of vitamin B
• skins have 10% RDA of vitamin C

Cumin:*

• high in anti-oxidants
• aids in digestion
• 1 tablespoon contains 20% DV of iron
• 1 tablespoon contains 6% RDV of magnesium
• can help lower cholesterol and triglycerides

Dandelion Greens:*

• 1 cup contains 112% DV of vitamin A
• purifies the blood
• excellent as a natural diuretic
• 1 cup contains 10% DV of calcium
• 1 cup contains 9% DV of iron

Date Nectar:*

• 25% less sugar than honey
• vegan, gluten-free, dairy-free, lectin-free, paleo
• organic + non-GMO
• great source of antioxidants
• made with organic California dates

Dill:*

• excellent anti-oxidant
• anti-bacterial
• aids in digestion
• acts as a diuretic to flush out toxins
• good source of calcium, manganese and iron

Dragon Fruit (Pitaya):*

• high in antioxidants
• 3 grams fiber in one smoothie pack
• 10% DV magnesium in one smoothie pack
• aids in liver regeneration
• helps slow liver aging

Eggplant:*

• high in anti-oxidants
• excellent source of dietary fiber at 9% RDA
• contains 11% RDA of manganese
• contains 9% RDA of copper
• high in potassium (5% RDA) and magnesium (3% RDA)

Epic Plant-Based Protein (Raw):*

• organic, raw, vegan, gluten-free, non-GMO
• contains 19 grams of ultra-clean plant-based protein per serving
• one serving contains 10% iron
• contains 7 organic superfoods
• multi-source protein with a complete amino acid profile

Flax Seeds:*

• high in omega-3 essential fatty acids
• contains soluble and insoluble fiber
• super high in lignans
• provides anti-oxidant and anti-inflammatory benefits
• provides cardiovascular benefits

Garlic:*

• regulates blood sugar levels
• lowers high blood pressure
• contains anti-bacterial and analgesic properties
• anti-viral
• helps to lower cholesterol levels

Ginger:*

• excellent for gastrointestinal relief
• anti-inflammatory benefits
• promotes immune boosting
• increases blood flow and relaxes peripheral blood vessels
• anti-fungal, anti-bacterial, anti-viral

Goji Berries (Raw):*

• high concentration of anti-oxidants
• contains 21 trace minerals
• contains 18 amino acids
• high in essential fatty acids
• contains 13% more protein than whole wheat

Habanero Peppers:*

• provides anti-inflammatory benefits
• helps decrease cancer risk
• contains capsaicin to help prevent obesity
• helps to lower cholesterol and blood pressure
• excellent anti-oxidant

Hazelnuts:*

• one cup contains 86% RDA of vitamin E
• rich in heart-healthy unsaturated fats
• super high in B-vitamins: B1, B3, B5, B6 and B9
• one ounce has 2.7 g of dietary fiber
• one serving contains 90% RDA of manganese and 65% RDA of copper

Hemp Protein + Fiber:*

• provides 11 g of raw, organic protein
• contains all 8 essential amino acids
• contains 10% beneficial fats
• high in magnesium (35% RDA), iron (25% RDA) and zinc (15% RDA)
• contains 43% fiber (90% soluble and 10% insoluble)

Hemp Oil:*

• raw, organic, unrefined
• contains ideal omega-3 to omega-6 ratios
• contains super omega-3 which helps metabolize fats
• contains 500 mg omega-6 GLA per tablespoon
• contains 250 mg omega-3 SDA per tablespoon

Hemp Seeds (Raw):*

• healthy inflammatory 3:1 ratio of omega-6 to omega-3 fats
• contains 10 essential amino acids
• contains 11 g of raw vegan protein
• helps to reduce blood cholesterol
• natural appetite suppressant

Jalapenos:*

• excellent antioxidant
• thermogenic food
• anti-inflammatory agent
• high in vitamins A and C
• contains anti-bacterial properties

Kale:*

• high in iron
• excellent for detoxification
• contains powerful anti-oxidants
• high in calcium
• contains anti-inflammatory benefits

Kiwi:*

• contains more potassium than a banana
• contains more vitamin C than an orange 240% DV
• good source of fiber at 16% DV in 2 kiwi
• good source of iron at 4% DV in 2 kiwi
• contains 6% DV of calcium in 2 kiwi

Lemons:*

• extremely alkaline to the body
• blood purifier
• excellent for detoxification
• balances blood sugar levels
• contains powerful anti-bacterial properties

Lime:*

• aids in digestion
• fat burner
• contains more vitamin C than a lemon
• anti-oxidant and anti-biotic effects
• extremely alkalizing to the body

Lucuma Powder (Raw):*

• rich source of anti-oxidants
• contains 14 essential trace elements
• 1 tablespoon contains 2% DV of iron
• helps provide anti-inflammatory benefits
• healthy, low-glycemic sweetener

Macadamia Nuts:*

• brain booster
• high in fiber
• anti-oxidant
• high in protein and all essential amino acids
• super high in healthy monosaturated fats

Maca Powder (Raw):*

• increases stamina
• beneficial to the circulatory system
• can regulate hormonal imbalances
• acts as an anti-carcinogen and anti-oxidant
• enhances memory, learning and mental ability

Mangos:*

• super high in vitamin A at 25% RDA
• good source of copper at 12% RDA
• excellent anti-oxidant
• contains 46% RDA of vitamin C
• contains 10% RDA of vitamin B6

Maple Syrup:*

• contains manganese and zinc
• super high in anti-oxidants
• helps with inflammation
• ¼ cup contains more calcium than the same amount of milk
• ¼ cup contains more potassium than a banana

Matcha Green Tea Powder:*

• 137 times the antioxidants of brewed green tea
• can help to boost metabolism
• excellent source of anti-oxidants
• increase focus
• can help to improve skin health

Medjool Dates:*

• natural energy booster
• high in iron content
• rich in potassium
• good source of dietary fiber
• excellent source of vegan protein

Mint:*

• rich in anti-oxidants
• contains B-complex vitamins
• good source of minerals
• 7 tablespoons of fresh herb contains 569 mg potassium
• good source of vitamin K

Moringa Powder (Raw):*

• 17 x the calcium of milk
• 25 x the iron of spinach
• 10 x the vitamin A of carrots
• 9 x the protein of yogurt
• 15 x the potassium of bananas

Mulberries (Dried):*

• 1 ounce contains 12% DV of fiber
• 1 ounce contains 140% DV of vitamin C
• contains the anti-aging nutrient "resveratrol"
• 1 ounce contains 20% DV of iron
• good source of vegan calcium at 8% DV

Mushrooms:*

• excellent source of potassium
• rich source of riboflavin, niacin and selenium
• supports a healthy immune system
• provides anti-inflammatory benefits
• natural source of vitamin D

Nutmeg:*

• helps improve concentration
• increases circulation
• good source of copper, potassium, iron and zinc
• high in B-complex vitamins
• contains anti-fungal properties

[ Nutritional Yeast - Not Medical Medium Compliant ]*

• vegan source of vitamin B12
• contains 18 amino acids and is a complete protein
• boosts immune system
• excellent anti-oxidant
• contains 15 minerals

Oats:*

• provides significant fiber
• helps control blood sugar levels
• can reduce hypertension and high blood pressure
• increases appetite control hormones
• lowers bad cholesterol

Okra:*

• 1 cup contains 66% DV of vitamin K
• 1 cup contains 35% DV of vitamin C
• excellent source of dietary fiber 16% DV
• plant-based calcium of 10% DV
• naturally helps to reduce cholesterol

Olive Oil:*

• lowers blood cholesterol levels
• rich in anti-oxidants
• improves bone mineralization and calcification
• excellent protection from heart attack and stroke
• contains anti-inflammatory benefits

Onions:*

• rich source of sulfur compounds
• excellent for cardiovascular health
• inhibits bone loss in women
• reduced blood pressure
• lowers blood cholesterol levels

Oranges:*

• powerful natural anti-oxidant
• good source of potassium at 3.5% RDA
• 1 orange contains 93% DV of vitamin C
• 1 orange contains 12.5% DV of fiber
• 1 orange contains 5.2% DV of calcium

Paprika:*

• anti-inflammatory
• boosts blood circulation
• one teaspoon contains 20% DV of vitamin A
• anti-bacterial
• aids digestion

Parsley:*

• good source of potassium
• rich in antioxidants
• ½ cup provides 554% DV of vitamin K
• ½ cup provides 10% DV of iron
• ½ cup provides 54% vitamin C

Pears:*

• one pear contains 22% DV of fiber
• one pear contains 10% DV of vitamin C
• helpful in lowering cholesterol levels
• a low-glycemic fruit
• excellent anti-oxidant

Peas:*

• contains high levels of anti-oxidants
• 1 cup provides 7 g of fiber
• contains 20% RDA of riboflavin
• 1 cup provides 8.5 g of protein
• provides anti-inflammatory benefits

 Pecans:*

• contains naturally occurring anti-oxidants
• helps to lower cholesterol
• high quality source of protein
• contains more 19 vitamins and minerals
• excellent source of vitamin E

Peaches:*

• rich in potassium and iron
• high amounts of potassium at 333 mg
• excellent anti-oxidant
• 1 peach contains 3 g of fiber
• contains 10 different vitamins including 11.6 mg of vitamin C

Peanuts (Peanut Butter):*

• excellent source of vitamin E
• high in folate
• contains tryptophan which helps fight depression
• good source of fiber
• excellent source of vegan protein

Pineapples:*

• improves heart and circulatory health
• contains anti-inflammatory benefits
• immune booster
• super high in bromelain
• rich in complex B vitamins and vitamin C

Pine Nuts:*

• great source of iron
• contains protein and magnesium
• high in anti-oxidants
• good as an appetite suppressant
• good source of fiber

Pink Himalayan Salt:*

• contains 84 minerals
• unrefined, unprocessed, raw
• promotes stable pH balance in cells
• controls water levels in the body
• aids digestion and facilitates better nutrient absorption

Pistachios:*

• contains 90% healthy unsaturated fat
• super high in anti-oxidants
• supports cardiovascular health
• excellent source of fiber, protein, manganese and copper
• high in thiamine, vitamin B-6 and potassium

Pitaya (Dragon Fruit):*

• high in antioxidants
• 3 grams fiber in one smoothie pack
• 10% DV magnesium in one smoothie pack
• aids in liver regeneration
• helps slow liver aging

Pomegranate:*

• excellent source of anti-oxidants
• good source of potassium with 1 cup containing 10% DV
• good source of vitamin C with 1 cup containing 26% DV
• ½ cup contains 3.5 g fiber
• 1 cup contains 2.6 g plant-based protein

Potatoes:*

• one potato contains 16% DV of fiber
• one potato contains 39% of vitamin B6
• good source of zinc, copper and magnesium
• contains more potassium than a banana
• 20% of a potato's nutrients are in it's skin

Pumpkin:*

• high in beta-carotene
• full of iron, zinc and vitamin C
• rich in anti-oxidants
• 280% RDA of vitamin A
• good source of B complex vitamins

Pumpkin Seeds:*

• a natural anti-inflammatory
• excellent source of magnesium
• helps to lower cholesterol
• alkaline forming
• high in essential fatty acids

Purple Potatoes:

• ½ cup provides 2 grams of vegan protein
• good source of potassium
• contains 4x more antioxidants than regular potatoes
• may help lower cholesterol
• skins contain a good source of vitamin C

Quinoa:*

• high in anti-oxidants
• anti-inflammatory
• high in magnesium (20.9% DV) and folate (19.5% DV)
• gluten-free
• complete protein containing 9 essential amino acids

Raspberries:*

• high in antioxidants
• anti-cancer benefits
• good source of dietary fiber
• high ORAC (oxygen radical absorbance capacity) value of 4,900 per 100 g
• excellent source of vitamin C at 47% RDA

Raw Honey: (Not Vegan)*

• contains anti-bacterial and anti-fungal properties
• contains immune-boosting anti-viral properties
• super high in B vitamins: B1, B2, B3, B5 and B6
• contains natural anti-oxidants that block free radicals
• high in minerals magnesium and potassium

[ Raw Meal Replacement - Garden of Life ]:*

• contains 34 g of raw vegan protein
• contains 13 raw organic sprouts
• contains 4 organic cereal grass juices
• contains 5 raw organic fruits
• contains spirulina and chlorella

Raw Miso:*

• high in vitamins B, E and K
• helps to lower bad LDL cholesterol
• high in antioxidants, calcium and iron
• contains all amino acids and is a complete protein
• strengthens the quality of blood and lymph fluids

[ Raw Protein Powder - Garden of Life ]:*

• contains 17 g raw protein
• contains 21 g of organic raw sprout blend
• contains 270 mg raw probiotic and enzyme blend
• contains 1 mg  mixed tocopherols
• contains 3 g fiber

Red Bell Peppers:*

• high in anti-oxidants
• 1 cup contains 195.8% DV of vitamin C
• excellent source of carotenoids
• contains potential anti-cancer benefits
• helps reduce inflammation

Red Lentils:*

• excellent source of fiber - 1 cup contains 15 g
• helps to stabilize blood sugar
• excellent source of vegan protein - 1 cup contains 18 g
• high in folate, vitamin A, potassium and magnesium
• good source of iron and anti-oxidants

Rosemary:*

• can help improve memory
• contains anti-microbial properties to help fight infections
• good source of dietary fiber
• rich in B vitamins
• excellent source of vitamin A

Sesame Seeds (Tahini):*

• high in calcium at 35% RDA
• excellent anti-oxidant
• lowers cholesterol
• reduces inflammation
• high in phytosterol

Shallots:*

• 1 cup contains 24% DV of iron
• good source of fiber
• 1 cup contains 11% potassium
• contains more antioxidants than onions
• contains 10% DV of folate

Spaghetti Squash:*

• excellent anti-oxidant
• contains anti-inflammatory agents
• 1 cup contains 214.1% DV of vitamin A
• 1 cup contains 22.9% DV of fiber
• 1 cup contains 19% DV of magnesium

Spinach:*

• contains anti-inflammatory properties
• high in anti-oxidants
• super high in vitamin K (1,110.6% DV) and vitamin A (377.3% DV)
• phytonutrients provide anti-cancer benefits
• can help improve cardiovascular health

Spirulina:*

• boosts immune system
• normalizes cholesterol
• rich protein content with 50 -70% protein by weight
• same calcium, phosphorus and magnesium content as milk
• contains all essential amino acids

Sprouts:*

• biogenic food (alive)
• provides the body with living energy
• excellent source of chlorophyll
• concentrated source of vitamin, minerals, amino acids and enzymes
• proteins from sprouts produce fewer toxic substances during digestion than cooked food

Squash:*

• excellent source of vitamin C, magnesium and vitamin A
• full of antioxidants
• high fiber content
• contains 135 mg of beta-carotene
• contains 2,400 mg of lutein for eye health

Strawberries:*

• loaded with anti-oxidants
• contains anti-inflammatory benefits
• contains 21% RDA of manganese
• helps fight cancer
• excellent source of vitamin C

Sunflower Seeds:*

• rich source of vitamin E
• finest source of B complex group vitamins
• incredible source of folic acid
• rich in magnesium
• provides anti-inflammatory benefits

Sweet Potatoes:*

• contains anti-inflammatory properties
• contains 2 g of vegan protein
• contains 4 g of fiber
• high in vitamin A, vitamin C, vitamin B5 and vitamin B6
• excellent source of potassium, copper and manganese

Tomatillos:*

• excellent anti-oxidant
• helps to reduce coronary heart disease
• 2 small tomatillos provide 15% DV of vitamin C
• rich source of vitamin K, potassium and folate
• contains more minerals per weight than a tomato

Tomatoes:*

• contains lycopene which are cancer-fighting agents
• high in beta-carotene
• excellent antioxidant
• high in vitamin A and K
• high in chromium which helps control blood sugar levels

Turmeric:*

• antibacterial and a natural antiseptic
• excellent for liver detoxification
• contains anti-inflammatory properties
• powerful anti-oxidant and it can inhibits cancer cell growth
• 2 teaspoons contain 17% DV of manganese

Vanilla Bean Powder (Raw):*

• anti-microbial
• high in anti-oxidants
• can help reduce inflammation
• contains small traces of minerals
• 1 tablespoon contains 2 g of fiber

Walnuts:*

• high quality vegan protein
• high in anti-oxidants
• rich in omega-3 fatty acids
• high in vitamin C
• improves blood lipids and other cardiovascular risk factors

Watermelon:*

• 1 cup contains 16.4% vitamin C
• provides anti-inflammatory benefits
• excellent anti-oxidant
• excellent source of potassium
• natural diuretic

Wheatgrass Juice (Raw):*

• purifies the blood and cleanses the kidneys, liver and urinary tract
• boosts the immune system
• is a complete protein
• stimulates metabolism
• powerful detoxifier and a liver and blood protector

Zucchini:*

• low calorie food - 94% water
• high in manganese
• helps lower blood pressure
• anti-inflammatory
• helps lower cholesterol

 

Filtered / Purified Water:

This technically isn't a "food" or "ingredient", but it plays a very important role in my recipes and in keeping a healthy home so I want to make sure I include it here.

Clean, purified and filtered water is critical to maintaining a toxin-free body and home and I use it for all my cooking, drinking, including tea and coffee (for my husband), soaking nuts, running my essential oil diffuser, cleaning my produce, etc.

Tap water contains so many contaminants, which can include aluminum, fluoride, arsenic, copper, bacteria, parasites, pharmaceuticals, pesticides, heavy metals and more. In fact, "finished" water can contain up to 59 pesticide residues and bottled water can contain up to 11 pesticide residues.

To make sure I am using the cleanest, purest water possible, I use a Berkey Water Filtration System and even have a second smaller unit that I take with me when I travel.

 

*These statements have not been evaluated by the Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.