Recommended Foods

Chia Seed Egg

Chia seed egg is a plant-based egg substitute made by mixing ground or whole chia seeds with water until it forms a gel. It is commonly used in baking as a binder and moisture-retaining ingredient.

Almonds

Vitamin E, magnesium, and healthy fats in almonds support heart and brain health, and reduce hunger.

+ 2 Tablespoons Raw Cashew

Raw cashews are kidney-shaped tree nuts commonly eaten as a snack or used in cooking. Two tablespoons provide a small serving of healthy fats, plant protein, and minerals.

½ Coconut Crystals Or

Coconut crystals are a granulated sweetener made from coconut palm sap, commonly used as an alternative to table sugar. The "½" likely indicates a serving or recipe quantity rather than a distinct food item.

¾ Cup Almost Instant Peanut Sauce

A prepared peanut-based sauce, typically made with ground peanuts or peanut butter plus seasonings such as soy sauce, sugar, oil, and spices. It is energy-dense and usually contributes more sodium and added ingredients than plain peanuts.

1/2 Cashews , Then Soaked For A Couple Of

1/2 Smooth Natural Cashew Butter, Plus 1 Round

Cashew butter is a spread made from ground cashews, often with a smooth texture and mild, slightly sweet flavor. The wording likely refers to smooth natural cashew butter, which fits the nuts and seeds category.

1-Inch Pieces Seedless Watermelon

2 Barley Grass Juice Powder Shredded Coconut

A blended ingredient combining barley grass juice powder with shredded coconut. It is typically used in smoothies, snack mixes, or wellness food products for added plant nutrients and texture.

2 Coconut Amino

A 13.5-Oz. Can Unsweetened Light Coconut Milk

Almond Butter

Almond butter is a spread made from ground almonds, typically with a rich, nutty flavor and creamy texture. It is energy-dense and commonly used as a plant-based source of healthy fats and protein.

Almond Butter Or Peanut Butter

Almond butter and peanut butter are spreadable nut- or legume-based foods made primarily from ground almonds or peanuts. They are energy-dense and commonly used as sources of plant protein and unsaturated fats.

Almond Crema

Almond Extract

Almond extract is a concentrated flavoring used in baking and cooking, typically made from bitter almond compounds or benzaldehyde in alcohol and used in very small amounts. It is a culinary ingredient rather than a significant source of nutrition.

Almond Meal

Almond meal is a coarse flour made from ground almonds, often with the skins left on. It is commonly used in baking and as a gluten-free substitute for wheat flour or breadcrumbs.

Almond Milk Or Plant Milk

Almond Milk Or Soy Milk

Almond Or Sesame Butter

Almond or sesame butter is a spread made from ground almonds or sesame seeds, often used as an alternative to peanut butter. It is energy-dense and provides mostly unsaturated fats along with plant protein and minerals.

Black Or White Sesame Seeds

Black and white sesame seeds are small oil-rich edible seeds commonly used whole, toasted, or ground in savory and sweet dishes. They are nutritionally similar, with black sesame sometimes noted for slightly higher antioxidant compounds from its hull.

Brazil Nuts

Brazil nuts are an excellent source of complete protein and omega-6 fatty acids as well as vitamins E and B-complex and minerals such as selenium, zinc, copper, and manganese.

Butter Or Coconut Oil

C Of Macadamia Nuts Or Pecan

C Sugar (Rapidura, Coconut Sugar Or Sugar Amount

Canned Coconut Milk

Cashew Butter Or Almond Butter

Cashew butter and almond butter are nut spreads made by grinding roasted or raw cashews or almonds into a paste. They are energy-dense foods that provide mostly unsaturated fats along with some protein, fiber, vitamins, and minerals.

Cashews

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits.

Chopped Raw Nuts Or Seed

A generic mixture or preparation of chopped raw nuts or seeds used as a topping, snack, or ingredient in cooking and baking. Exact nutrition varies depending on the specific nuts or seeds included.

Chopped, Toasted Macadamia Nuts

Chopped, toasted macadamia nuts are pieces of macadamia tree nuts with a rich, buttery flavor and crisp texture. Toasting enhances flavor but does not substantially change their core nutrient profile.

Coconut

Coconut is the fruit of the coconut palm and is eaten in several forms, including fresh flesh, dried coconut, coconut milk, and coconut water. The flesh is energy-dense and rich in fat and fiber.

Coconut Aminos Or Tamari

Coconut Extract

Coconut Flake

Coconut flake is dried, shredded coconut meat with a naturally rich texture and mildly sweet flavor. It is commonly used in baking, toppings, and snack mixes.

Coconut Milk Beverage

Coconut milk beverage is a diluted drink made from coconut cream or coconut milk, often sold as a dairy alternative and sometimes fortified with vitamins and minerals. It is generally lower in protein than cow’s milk or soy milk and can vary widely in fat, sugar, and additive content.

Coconut Oil

Coconut oil is an edible oil extracted from the meat of mature coconuts. It is commonly used in cooking and baking and is notable for its high saturated fat content.

Coconut Or Hemp Seed

Coconut and hemp seed are distinct foods, but both are energy-dense plant foods commonly used in meals and snacks. Coconut provides mostly saturated fat and fiber, while hemp seed is a seed rich in unsaturated fats and plant protein.

Coconut Shred

Coconut shred is dried, shredded coconut flesh commonly used in baking, cooking, and toppings. It has a rich texture and concentrated flavor due to its low moisture content.

Coconut Sugar Or Other Dry Sweetener

Coconut sugar and other dry sweeteners are caloric sweeteners used to add sweetness to foods and beverages. Coconut sugar is made from coconut palm sap and is nutritionally similar to sugar, with only small amounts of minerals.

Creamy All-Natural Peanut Butter

Flax Seeds Mixed With 2 Tablespoons Warm Water

Flaxseed Meal Or Chia Seeds

Flaxseed meal and chia seeds are edible seeds commonly used to add fiber, healthy fats, and texture to foods. They are nutrient-dense plant foods and are more accurately categorized as seeds rather than nuts.

Hazelnuts Or Macadamia Nuts

Hazelnuts and macadamia nuts are edible tree nuts with a rich, buttery texture and high fat content. They are commonly eaten raw or roasted and used in snacks, baking, and spreads.

Hazelnuts, Toasted

Toasted hazelnuts are edible tree nuts with a rich, buttery flavor and crisp texture. Toasting enhances their aroma and can slightly reduce moisture while preserving most nutrients.

Macadamia Nuts

Macadamia Nuts are a rich source of energy and are packed with essential minerals, vitamins, and heart healthy mono-unsaturated fatty acids such as oleic acid that are essential for optimum health and wellness.

No-Oil-Added Peanut Butter

Peanut

Peanut is an edible legume commonly eaten roasted, boiled, or as peanut butter, though it is often grouped with nuts because of its similar culinary use and nutrient profile. It is energy-dense and provides plant protein, unsaturated fats, and fiber.

Peanut Butter

Peanut butter is a spread made from ground peanuts, often with added salt, oil, or sweeteners depending on the product. It is energy-dense and commonly used as a source of plant-based protein and healthy fats.

Peanut Butter Spreadable Fruit Or Slightly Mashed Berries

Peanut butter is a spread made primarily from ground peanuts, often with added salt, oil, or sweeteners depending on the product. It is energy-dense and commonly used as a protein- and fat-rich spread or ingredient.

Peanuts Or Cashews

Pecan Halves

Pecans

Pecans are a nourishing food and contain several vitamins, minerals, and antioxidants that are essential for optimum health.

Pecans Or Pumpkin Seeds

Pecans are edible tree nuts with a rich, buttery flavor and are commonly eaten raw, roasted, or used in baking. They are nutrient-dense and provide mostly unsaturated fats along with fiber and minerals.

Pine Nut

Pine nuts are edible seeds from certain pine tree species with a mild, buttery flavor. They are commonly used in pesto, salads, grain dishes, and baked goods.

Pistachio Nut

Pistachio nuts are edible tree seeds with a mildly sweet flavor and crisp texture. They are commonly eaten roasted or raw and provide nutrient-dense unsaturated fats, protein, and fiber.

Pistachios

Pistachios are one of the healthiest nuts available due to their high content of protein, calcium, iron, copper, oleic acids, and antioxidants such as vitamins A and E.

Plain Almond Milk

Plain almond milk is a plant-based beverage typically made from almonds and water, often fortified with vitamins and minerals. It is commonly used as a dairy-free milk alternative.

Pomegranate Seeds Or Berries

Pomegranate seeds, also called arils, are the edible juicy seed casings from the pomegranate fruit. They are sweet-tart and commonly eaten fresh or added to salads, yogurt, and grain dishes.

Pumpkin Or Chia Seeds Or Sunflower Kernels

A mix of pumpkin seeds, chia seeds, and sunflower kernels is a nutrient-dense seed blend commonly eaten as a snack or topping. These seeds provide healthy fats, plant protein, fiber, and a range of minerals.

Raw Macadamia Nut

Raw macadamia nuts are rich, buttery tree nuts commonly eaten as a snack or used in baking and savory dishes. They are notable for their high fat content, mostly from monounsaturated fats.

Raw Macadamia Nuts Or Pecan

Raw macadamia nuts and pecans are tree nuts with a rich, buttery flavor and dense texture. Both are commonly eaten raw, roasted, or used in baking and savory dishes.

Raw Pecans Or Walnut

Raw pecans and walnuts are edible tree nuts commonly eaten as snacks or used in baking and savory dishes. They have a rich texture and provide concentrated energy from mostly unsaturated fats.

Refrigerated Unsweetened Coconut Milk

Refrigerated unsweetened coconut milk is a beverage made by diluting coconut cream with water, often with added stabilizers or vitamins depending on the brand. It is dairy-free and typically low in sugar, but it is not nutritionally equivalent to canned coconut milk or cow's milk unless fortified.

Refrigerated Unsweetened Coconut Milk Beverage

A refrigerated unsweetened coconut milk beverage is a diluted plant-based drink made from coconut and water, often fortified with vitamins and minerals. It is typically lower in calories and protein than dairy milk and canned coconut milk.

Roasted Peanut

Roasted peanuts are edible legumes commonly eaten as a snack or used as an ingredient. They have a rich, nutty flavor and are dense in energy, protein, and unsaturated fats.

Roasted Pistachios

Roughly Chopped Walnuts

Sesame Oil Or Olive Oil

Sesame Seed Oil

Shelled Roasted Pistachios

Shelled roasted pistachios are edible tree nuts with a naturally green kernel and a rich, slightly sweet flavor. Roasting reduces moisture and intensifies flavor while preserving most of their healthy fats, protein, and minerals.

Slivered Almond

Slivered almonds are almonds that have been blanched and cut into thin strips. They are a nutrient-dense tree nut commonly used in baking, salads, and as a topping or snack ingredient.

Slivered Almonds Or Pine Nut

Edible tree nuts commonly used for texture and richness in savory dishes, baked goods, and salads. Slivered almonds are sliced almonds, while pine nuts are small, buttery seeds from pine cones, but both fit the imported Nuts category in culinary use.

Smooth Peanut Butter

Soy Sauce Or Coconut Aminos

Sunflower Kernel

Sunflower kernels are the edible seeds of the sunflower plant, commonly eaten raw or roasted and used in snacks, baking, and salads. They are nutrient-dense and rich in unsaturated fats, protein, and vitamin E.

Sunflower Seed Butter

Sunflower seed butter is a spread made from ground sunflower seeds. It has a rich, nutty flavor and is commonly used as a nut-free alternative to peanut or tree nut butters.

Tahini Dill Dressing

Tahini Paste

Tahini paste is a smooth spread made from ground sesame seeds and commonly used in Middle Eastern and Mediterranean dishes. It has a rich, nutty flavor and is technically a seed product rather than a tree nut.

Walnuts

Walnuts are one of the most antioxidant rich foods and are an excellent source of omega-3 fatty acids which have anti-inflammatory properties and are known to help prevent strokes, diabetes, coronary artery disease.

Walnuts Or Peanut

Walnuts and peanuts are both nutrient-dense edible seeds commonly grouped as nuts in cooking and meal planning. They provide plant protein, healthy fats, and fiber, though peanuts are legumes botanically.

Walnuts Or Pecan

Walnuts and pecans are edible tree nuts commonly eaten raw, roasted, or used in baking and savory dishes. They are energy-dense foods valued for their healthy fat content and distinctive flavor.

Water Chestnut

Water chestnut is an aquatic corm commonly used in Asian cuisine, valued for its crisp texture and mildly sweet flavor. Despite its name, it is not a true nut, so classifying it as a nut would be clearly wrong.

Water Or Coconut Milk

Water is plain hydration, while coconut milk is a rich liquid made from grated coconut flesh and water. They differ substantially in calories, fat content, and nutrient profile.

• ½ Cup Shelled Pistachios (Chopped)

Shelled pistachios are edible tree nuts with a mildly sweet, rich flavor and a firm texture. They are commonly eaten as a snack or used chopped in savory dishes, baked goods, and desserts.

¼ Cup Pecans, Roughly Chopped

Pecans are edible tree nuts with a rich, buttery flavor and soft crunch. They are commonly eaten raw, roasted, or added to baked goods, salads, and savory dishes.

¼ Cup Roasted Sunflower Seeds, Roughly Chopped

Roasted sunflower seeds are edible seeds from the sunflower plant with a nutty flavor and crunchy texture. This serving provides a concentrated source of healthy fats, plant protein, and several micronutrients.

½ Cup Raw Walnut

Raw walnuts are edible tree nuts with a rich, slightly bitter flavor and a soft-crunchy texture. They are commonly eaten as a snack or added to cereals, salads, and baked goods.

1/2 Golden Flaxseed

Golden flaxseed is a variety of flaxseed with a mild, nutty flavor, commonly eaten whole or ground and added to cereals, baked goods, and smoothies. It is nutritionally similar to brown flaxseed.

Almond Flour

Almond flour is a finely ground flour made from blanched or whole almonds and commonly used in gluten-free and low-carbohydrate baking. It has a mild nutty flavor and a denser, richer texture than wheat flour.

Cashews, Soaked For At Least 2 Hour

Cashews are creamy, mild-flavored tree nuts commonly eaten raw, roasted, or soaked for blending into sauces, creams, and snacks. Soaking softens their texture but does not substantially change their core nutrient profile.

Chia Seed Eggs: 3 Whole Chia Seed

Chia seeds are tiny edible seeds that form a gel when mixed with liquid and are commonly used in puddings, smoothies, and baking. The import category of "Other" is understandable, though they are more specifically classified as Nuts & Seeds.

Flax Seed

Flax seed is the small edible seed of the flax plant, commonly used whole, ground, or as flaxseed oil in foods. It has a mild, nutty flavor and is valued for its fiber and healthy fat content.

Hazelnut

Hazelnut is an edible tree nut with a rich, mildly sweet flavor that is eaten raw, roasted, or used in spreads, baked goods, and savory dishes. It is a nutrient-dense whole food commonly consumed as a snack or ingredient.

Roasted Pepita

Roasted pepitas are hulled pumpkin seeds that have been dry-roasted or oil-roasted for a savory, crunchy snack or ingredient. They are nutrient-dense seeds commonly used in salads, granola, baked goods, and trail mixes.

Walnuts (Chopped, May Use Pecans Or Almonds)

Walnuts are tree nuts with a rich, slightly bitter flavor and a soft-crunchy texture. They are commonly eaten raw or roasted and used in baking, salads, and savory dishes.

Flaxseed

Lignans and omega-3s in flaxseed balance hormones, reduce inflammation, and aid digestion.

• ½ Banana • 2 Tbsp Walnut

A small serving of banana and walnuts combines fruit carbohydrates with healthy fats, fiber, and plant nutrients. This pairing is commonly used as a snack or topping for added energy and satiety.

• 1 Tbsp Chia Or Flax

Chia and flax are edible seeds commonly used in small amounts to add fiber, healthy fats, and texture to foods. Both are nutrient-dense and are especially known for their omega-3 fat content.

¼ Cup Flaxseed Meal Or 2.5 Tablespoons Whole Flaxseed

Flaxseed meal is ground flaxseed, a nutrient-dense seed ingredient commonly added to cereals, yogurt, smoothies, and baked goods. It is especially valued for its fiber, alpha-linolenic acid (ALA) omega-3 fats, and lignans.

¼ Cup Melted Refined Coconut Oil

Refined coconut oil is a neutral-flavored cooking fat made from coconut and processed to remove much of the coconut aroma and flavor. It is composed mostly of saturated fat and contains little to no protein, carbohydrate, or fiber.

¼ Cup Pepitas (Pumpkin Seeds)

Pepitas are hulled pumpkin seeds with a mild, nutty flavor, commonly eaten as a snack or added to meals. They are a nutrient-dense seed rich in healthy fats, protein, and minerals.

½ C Unsalted Peanut

Unsalted peanuts are edible legumes commonly eaten as a snack or used in cooking. They provide plant protein, healthy fats, and fiber.

½ Cup Nutritional Yeast – Adds Cheesy Flavor And Protein

Nutritional yeast is a deactivated yeast product used as a savory, cheesy-tasting seasoning. It is commonly fortified and valued for its protein content and B vitamins.

½ Cup Toasted Pine Nut

Toasted pine nuts are the edible seeds of certain pine trees, with a rich, buttery flavor. They are energy-dense and commonly used in pesto, salads, grain dishes, and baked goods.

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

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

2 Black Or White Sesame Seeds, For Garnish

Add Protein Powder, Berries, Chia Seeds, Banana, And Spinach.

A blended smoothie-style combination of protein powder, berries, chia seeds, banana, and spinach. It provides a mix of protein, fiber, antioxidants, and micronutrients from both plant ingredients and the added protein source.

Baking Soda Sprouted Sunflower Seed

Sprouted sunflower seed is the edible seed of the sunflower that has been soaked and germinated before drying or use. It remains a seed-based food and is commonly eaten as a snack or added to salads, baked goods, and grain dishes.

Black Mustard Seed

Black mustard seed is the small, pungent seed of Brassica nigra, commonly used whole or ground as a spice in many cuisines. It has a sharp, warming flavor that becomes more pronounced when crushed or cooked.

Brown Or Golden Flaxseed Meal

Brown or golden flaxseed meal is ground flaxseed, a seed product commonly used to add fiber, healthy fats, and texture to foods. Brown and golden varieties have similar nutrition, with mild differences in flavor and appearance.

Butternut Squash (Peeled, Seeds Scooped Out

Butternut squash is a winter squash with sweet, orange flesh that is commonly roasted, steamed, or pureed. The peeled flesh with seeds removed is used as a starchy vegetable in both savory and sweet dishes.

Carom Seed

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

Cashews, Soaked And Drained

Soaked and drained cashews are edible tree nuts with a creamy texture and mild, buttery flavor. Soaking softens them for blending and may slightly reduce some antinutrients, but they remain nutritionally similar to raw cashews.

Chia Egg (1 Chia Seed, 3 Water, Set Aside

Chia Seeds

Chia Seeds are an amazing superfood that contain numerous health and healing benefits.

Cold-Pressed Sesame Oil

Cold-pressed sesame oil is an edible oil extracted from sesame seeds with minimal heat, helping retain its characteristic flavor and naturally occurring compounds. It is used in cooking and dressings and is rich in unsaturated fats.

Cold-Pressed Sesame Oil (For Finishing, Not Cooking)

Cold-pressed sesame oil is an oil extracted from sesame seeds and commonly used as a finishing oil for flavor. It provides mostly unsaturated fats along with natural sesame lignans and vitamin E.

Flaked Coconut

Flaked coconut is shredded dried coconut flesh, often sold sweetened or unsweetened for baking and toppings. It is rich in fat and fiber with a concentrated coconut flavor.

Flaxseed Meal

Flaxseed meal is ground flaxseed, a mild nutty ingredient commonly added to cereals, smoothies, baked goods, and other foods. It is valued for its fiber, plant omega-3 fats, and lignan content.

Flaxseed Powder

Flaxseed powder is ground flaxseed, a seed product commonly added to cereals, smoothies, and baked foods. It is valued for its fiber, alpha-linolenic acid (ALA) omega-3 fats, and lignans.

Ground Chia Or Flax Seed

Ground chia or flax seed are nutrient-dense edible seeds commonly added to cereals, smoothies, yogurt, and baked goods. When ground, their nutrients and omega-3 fats are generally more available for digestion than in whole form.

Ground Flaxseed + 3 Tbsp Water

Ground flaxseed mixed with water forms a gel-like mixture often used as an egg replacer or fiber-rich ingredient in baking. It is a seed-based food known for its soluble fiber, alpha-linolenic acid (ALA) omega-3s, and lignans.

Ground Nut Oil

Ground nut oil is another name for peanut oil, a plant-derived cooking oil pressed from peanuts. It has a mild flavor and a relatively high smoke point, making it common for frying and sautéing.

Ground Raw Golden Flax Seed

Ground raw golden flax seed is the milled seed of a light-colored variety of flax. It is commonly added to cereals, baked goods, smoothies, and other foods for texture and nutrition.

Hazelnut Butter

Hazelnut butter is a spread made from ground hazelnuts, sometimes with added salt or oil. It is rich in unsaturated fats and provides a concentrated source of energy and nutrients.

Hemp Heart

Hemp hearts are the soft inner kernels of hemp seeds, with a mild nutty flavor. A 1/2 tablespoon serving provides small amounts of plant protein and unsaturated fats.

Hemp Seed

Hemp seed is the small edible seed of the hemp plant, commonly eaten raw, shelled, or added to cereals, smoothies, and baked foods. It has a mild, nutty flavor and is valued for its nutrient density.

Light Tahini (Sesame Seed Paste)

Light tahini is a smooth paste made from hulled sesame seeds, with a milder flavor and lighter color than whole sesame tahini. It is commonly used in sauces, dips, dressings, and baked goods.

Makhana (Lotus Seeds)

Makhana, also called fox nuts or popped lotus seeds, are the dried edible seeds of Euryale ferox commonly eaten roasted as a snack or used in savory and sweet dishes. They are mild in flavor and provide a light, crunchy source of plant-based carbohydrates and some protein.

Mix Pistachios, Flaxseed, Lemon Zest, Salt, And Pepper In A Bowl.

A savory nut-and-seed mixture made with pistachios, flaxseed, lemon zest, salt, and pepper. It provides healthy fats, fiber, and plant-based nutrients, though sodium content depends on how much salt is added.

Mix Seeds, Herbs, Salt, And Pepper.

A mixed seasoning blend of seeds, herbs, salt, and pepper used to add flavor and texture to foods. Its nutrition varies widely by recipe, but it is typically used in small amounts.

Nut/Seed Milk (See Page 5, Or Week 2 Recipe

Nut and seed milks are plant-based beverages made by blending nuts or seeds with water and straining the mixture. Their nutrition varies widely by ingredient and whether the product is fortified or sweetened.

Nutritional Yeast

Nutritional yeast is a deactivated yeast product with a savory, cheesy flavor that is commonly used as a seasoning or ingredient in plant-based cooking. It is not a seed, so the imported category is clearly incorrect.

Nuts Or Seed

Olive Oil Or Melted Coconut Oil

This entry refers to two different culinary fats: olive oil, pressed from olives, or coconut oil, extracted from coconut meat and often used melted when warm. Both are used for cooking and flavoring, but they differ substantially in fatty acid profile.

Optional 2 Tbsp Ground Flaxseed Or Chia Seed

Ground flaxseed or chia seed are nutrient-dense edible seeds commonly added to smoothies, oatmeal, yogurt, and baked foods. Both provide fiber, plant omega-3 fats, and minerals.

Optional Sea Salt, Nutritional Yeast, Olive Oil

A seasoning blend or topping made from sea salt, nutritional yeast, and olive oil. It is typically used to add savory flavor, saltiness, and richness to foods.

Optional Sprinkle With Paprika Or Sesame Seeds.

Optional Toppings Banana Slices, Chia Seeds, Or Cinnamon.

A mixed topping entry referring to banana slices, chia seeds, or cinnamon rather than a single ingredient. Since the import categorized it as Seeds and that is not clearly wrong for a mixed optional topping including chia seeds, it can be retained for review.

Place Walnut Halves Alongside Or On Top Of The Segments.

Walnut halves are the edible kernels of walnuts, commonly eaten raw or used as a topping in sweet and savory dishes. They are nutrient-dense tree nuts with a rich, slightly bitter flavor.

Pumpkin Seeds

They contain high amounts of vitamin E, B-complex, magnesium, zinc, and omega-3 fatty acids.

Raw Cashews, Soaked And Drained

Raw cashews that have been soaked and drained are creamy tree nuts commonly eaten as snacks or used in sauces, desserts, and dairy-free recipes. Soaking softens their texture but does not substantially change their core nutrient profile.

Raw Hemp Seed

Raw hemp seed is the edible seed of the hemp plant, typically sold shelled or whole. It has a mild, nutty flavor and is commonly added to cereals, smoothies, salads, and baked foods.

Raw Sunflower Seed

Raw sunflower seeds are the edible kernels of the sunflower plant, commonly eaten as a snack or added to salads, baked goods, and grain dishes. They have a mild, nutty flavor and a tender, slightly firm texture.

Raw Unhulled Sesame Seed

Raw unhulled sesame seeds are small edible seeds with their outer hull intact, giving them a slightly stronger flavor and firmer texture than hulled sesame seeds. They are commonly used in baking, cooking, and as a topping.

Remove From Heat And Drizzle With Cold-Pressed Sesame Oil.

Roasted Sesame Seed

Roasted sesame seeds are small oil-rich seeds with a nutty flavor, commonly used as a topping, ingredient, or paste component in many cuisines. Roasting enhances flavor while keeping them nutrient-dense.

Sesame Seeds

Sesame Seeds are a high energy food that help to provide optimum health and wellness.

Spaghetti Squash, Halved With The Seeds Removed

Spaghetti squash is a winter squash with mild, slightly sweet flesh that separates into spaghetti-like strands when cooked. The halved, seed-removed form is the edible squash flesh, not a seed food.

Sprinkle The Chia Seeds On Top.

Chia seeds are tiny edible seeds commonly used as a topping or mixed into cereals, yogurt, smoothies, and baked foods. They absorb liquid and form a gel-like texture.

Sunflower Or Hemp Seed

Sunflower seeds and hemp seeds are edible seeds commonly used in snacks, baked goods, cereals, and savory dishes. Both provide concentrated energy and are valued for their healthy fats, protein, and mineral content.

Sunflower Seeds

They are a rich source of easily digestible and assimilable protein which is essential for the repair of tissues, nerves, and cells.

Sweetened Flaked Coconut

Sweetened flaked coconut is shredded dried coconut meat with added sugar, commonly used in baking and desserts. It provides coconut fat and fiber but is also a concentrated source of added sugars and calories.

Tahini

Tahini is a smooth paste made from ground sesame seeds and commonly used in dressings, dips, and sauces. It is energy-dense and provides healthy fats along with several minerals.

Toasted Sunflower Seed

Toasted sunflower seeds are the edible seeds of the sunflower, commonly eaten as a snack or added to salads, baked goods, and grain dishes. Toasting enhances flavor but may slightly reduce some heat-sensitive nutrients.

Top With Sesame Seeds And Optional Chili Flakes Or Pepper. Serve Warm.

Unsalted Dry Roasted Peanut

Unsalted dry roasted peanuts are legumes commonly eaten as a snack or used as an ingredient. Dry roasting enhances flavor without added salt, while retaining much of their protein, healthy fats, and micronutrients.

Unsweetened Coconut

Unsweetened coconut is the fresh, dried, or shredded flesh of coconut without added sugar. It is energy-dense and provides fat, fiber, and small amounts of minerals.

Unsweetened Coconut Flakes, Lightly Toasted

Unsweetened coconut flakes are dried shreds of coconut meat; lightly toasted flakes have a nuttier flavor and slightly lower moisture. They are commonly used as a topping, baking ingredient, or snack component.

Unsweetened Shredded Coconut Flake

Unsweetened shredded coconut flake is dried, grated coconut flesh with no added sugar. It is commonly used in baking, toppings, and grain-free cooking.

Unsweetened Toasted Coconut Flake

Unsweetened toasted coconut flakes are dried pieces of coconut meat that have been toasted for flavor and crunch. They are rich in fat and fiber and are commonly used in baking, toppings, and snack mixes.

Walnut Halve

Walnut halves are the edible kernel pieces of English walnuts, commonly eaten raw or roasted and used in baking, salads, and snacks. Although sometimes miscategorized as seeds, walnuts are tree nuts.

White Sesame Seed

White sesame seeds are small, oil-rich seeds commonly used whole, toasted, or ground in both savory and sweet dishes. They have a mild, nutty flavor and are often used as a garnish or ingredient in pastes such as tahini.

Whole Chestnut

Whole chestnut is an edible tree nut with a mildly sweet flavor and starchy texture, commonly roasted or boiled. Unlike most nuts and seeds, it is relatively low in fat and provides more carbohydrate.

Whole Coriander Seed

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

Whole Fennel Seed

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