Recommended Foods

(40 G) Dark Chocolate, Melted And Slightly Cooled

Melted dark chocolate is a cocoa-based confection made from cocoa solids, cocoa butter, and usually some sugar. Compared with milk chocolate, dark chocolate typically contains more cocoa and less milk, providing a richer flavor and higher polyphenol content.

/2 Aluminium-Free Baking Powder

Aluminium-free baking powder is a chemical leavening agent used in baking to help doughs and batters rise. It typically contains baking soda, one or more acid salts, and starch, without aluminum-based compounds.

/2 Parsley, Coarsely

/2 Rapadura Sugar Available, But You Make Your Own For

/2 Sprouts Of Your Liking (Alfalfa, Sunflower

Sprouts are young germinated seeds commonly eaten raw in salads, sandwiches, and wraps. Alfalfa and sunflower sprouts have a mild fresh flavor and crisp texture.

/3 Smooth Almond Butter

Almond butter is a spread made from ground almonds, with a smooth texture and a rich, nutty flavor. It is commonly used as a spread or ingredient in snacks, sauces, and baked goods.

/4 Chia Seeds1 Nondairy Milk

/4 Pure Filtered Water (More If You Want The

Filtered water is water that has been processed to reduce impurities and improve taste or clarity. It is a calorie-free beverage used for hydration.

~1 Oil, Plus More For Cooking

” Hunk Of Ginger

Ginger is a pungent edible rhizome commonly used fresh, dried, or cooked to flavor foods and beverages. It is widely used in both culinary traditions and traditional herbal preparations.

• ½ Cup High-Fiber Bbq Sauce (Low Sugar)

A low-sugar, high-fiber barbecue sauce is a condiment typically made from tomato paste, vinegar, spices, and added fiber to boost thickness and fiber content while keeping sugar lower than standard BBQ sauce. It is used for flavor rather than as a major source of calories or protein.

• ¾ Cup Orange Juice + ¼ Cup Water

A diluted orange juice beverage made from orange juice and water. It provides the flavor and nutrients of orange juice with slightly reduced sugar concentration per serving volume.

• 1 Can Of Young Green Jackfruit In Brine (Drained, Shredded)

Young green jackfruit is the unripe fruit of the jackfruit tree, often canned in brine and used as a savory meat substitute because of its fibrous texture. It is relatively low in calories and provides fiber, with small amounts of vitamins and minerals.

• 1 Cup Frozen Peache

Frozen peaches are sliced or chunked peaches preserved by freezing, retaining much of the fruit's natural flavor and nutrient content. They are naturally sweet and commonly used in smoothies, desserts, and cooked dishes.

• 1 Scoop Plant-Based Vanilla Or Unflavored Protein Powder

Plant-based protein powder is a concentrated protein supplement commonly made from peas, rice, soy, hemp, or blended plant sources, often flavored or unflavored. It is used to increase protein intake and support meal supplementation.

• 1 Scoop Vanilla Plant-Based Protein Powder

Vanilla plant-based protein powder is a processed protein supplement typically made from pea, rice, soy, or blended plant proteins and often flavored with vanilla. It is commonly used to increase protein intake in smoothies, shakes, or recipes.

• 1 Tbsp Pure Maple Syrup (Adjust To Taste)

Pure maple syrup is a natural sweetener made by concentrating sap from maple trees. It is primarily used to add sweetness and flavor and contains small amounts of minerals and plant compounds.

• 2 High-Fiber Whole Wheat Or Gluten-Free Pita Wrap

A pita wrap made from whole wheat or gluten-free flour is a flatbread product commonly used for sandwiches and wraps. As a grain-based prepared food, its nutrition varies by ingredients, but high-fiber versions generally provide more satiety and digestive support than refined wraps.

• 2 Tbsp Brine From Fermented Vegetable

Brine from fermented vegetables is the salty, acidic liquid produced during lactic acid fermentation of vegetables. It may contain organic acids, sodium, and small amounts of compounds derived from the vegetables and fermentation process.

• 2 Tsp Honey

Honey is a natural sweetener made by bees from flower nectar. It is primarily used to add sweetness and flavor to foods and beverages.

• 3 Small Whole Grain Or Gluten-Free Tortilla

Small tortillas made from whole-grain flour or gluten-free grain blends are a staple carbohydrate food used for wraps, tacos, and similar dishes. Their nutrition varies by recipe, but whole-grain versions generally provide more fiber and micronutrients than refined flour tortillas.

¼ C Unsweetened Cocoa Powder

Unsweetened cocoa powder is the dry, concentrated powder made from cacao solids after most of the cocoa butter is removed. It has an intense chocolate flavor and is commonly used in baking, beverages, and desserts.

¼ Cup Abbot’S Butcher Ground “Chorizo” (10 Oz)

Abbot’s Butcher Ground “Chorizo” is a plant-based meat alternative seasoned in a chorizo style, typically made from pea protein and oils with spices. It is generally used as a savory protein substitute in tacos, bowls, and similar dishes.

¼ Cup No-Sugar-Added Marinara Sauce

No-sugar-added marinara sauce is a tomato-based pasta sauce typically made from tomatoes, garlic, onions, herbs, and olive oil, with no added sweeteners. A 1/4-cup serving is generally low in calories and provides flavor with modest amounts of nutrients from cooked tomatoes.

¼ Cup Or 34 Grams Of Green Olives, Halved

Green olives are unripe olives that are typically cured in brine and eaten as a savory garnish or snack. They provide mostly monounsaturated fat along with vitamin E and sodium from curing.

¼ Cup Organic Popcorn Kernel

Organic popcorn kernels are the dried seeds of a whole-grain corn variety that expands when heated. A 1/4-cup serving of kernels makes a fiber-containing whole grain snack when popped without excessive butter, oil, or salt.

¼ Cup Packed Light Brown Sugar

Light brown sugar is refined sucrose with added molasses, used primarily as a sweetener in baking and cooking. It provides quick-digesting carbohydrate but minimal overall nutritional value.

¼ Cup Pesto

Pesto is a savory sauce typically made from basil, olive oil, nuts, cheese, garlic, and salt. A 1/4 cup serving is energy-dense and used as a condiment, spread, or pasta sauce.

¼ Tsp Dried Dill

Dried dill is the dried leaf of the dill plant, used as a culinary herb to add a light, grassy, slightly tangy flavor to foods. In a 1/4 teaspoon serving, it contributes flavor with only trace amounts of nutrients.

¼ Tsp Five‑Spice

Five-spice is a Chinese spice blend typically made from star anise, cinnamon, fennel, cloves, and Sichuan pepper. In a 1/4 teaspoon serving, it is used mainly for flavor and contributes only very small amounts of nutrients.

¼ Tsp Red Chili Flake

Red chili flakes are crushed dried red peppers used as a spicy seasoning. In a 1/4 teaspoon serving, they contribute flavor with only trace amounts of calories and nutrients.

⅓ Cup Dark Chocolate Chips Or Cacao Nib

Dark chocolate chips or cacao nibs are concentrated cocoa products with a rich, bitter to semi-sweet flavor. They provide cocoa solids, some fiber, and minerals, though chocolate chips may also contain added sugar depending on the product.

⅓ Cup Unsalted Peanut Butter

Unsalted peanut butter is a dense spread made from ground peanuts, providing concentrated plant-based fat, protein, and calories. It is commonly used in sandwiches, sauces, smoothies, and snacks.

½ C Granola

Granola is a cereal-like mixture typically made from rolled oats, nuts, seeds, and sweeteners, often baked until crisp. Because formulations vary widely, its nutrition can range from wholesome and fiber-rich to relatively high in added sugars and calories.

½ Cup Black Olives, Sliced

Sliced black olives are cured olives commonly used as a savory topping or ingredient. They provide mostly monounsaturated fat and are often high in sodium due to brining or curing.

½ Cup Cooked Barley

Cooked barley is a chewy whole grain commonly used in soups, salads, and side dishes. It is a good source of fiber and provides steady-release carbohydrates.

½ Cup Cooked Buckwheat

Cooked buckwheat is a naturally gluten-free pseudograin with a mild, nutty flavor and soft texture when prepared. It provides complex carbohydrates along with some plant protein and fiber.

½ Cup Cooked Farro

Cooked farro is a chewy whole grain wheat with a nutty flavor, commonly used in salads, soups, and grain bowls. A 1/2-cup cooked serving provides complex carbohydrates, fiber, and some plant protein.

½ Cup Dark Chocolate Chip

Dark chocolate chips are small pieces of sweetened chocolate made primarily from cocoa solids, cocoa butter, and sugar. A 1/2-cup serving is energy-dense and typically used in baking or as a dessert ingredient.

½ Cup Mini Dark Chocolate Chip

Mini dark chocolate chips are small pieces of sweetened dark chocolate typically made from cocoa solids, cocoa butter, and sugar. They are generally used in baking or as a mix-in rather than consumed as a standalone whole food.

½ Cup Pickled Jalapeños, Sliced

Pickled jalapeños are sliced jalapeño peppers preserved in a vinegar-based brine. They add heat and acidity to foods, but pickling usually makes them high in sodium.

½ Cup Pumpkin Purée

Pumpkin purée is cooked, mashed pumpkin with a soft texture and mild, slightly sweet flavor. It is commonly used in soups, baked goods, and sauces.

½ Cup Pure Pumpkin Puree

Pure pumpkin puree is cooked, mashed pumpkin with a soft texture and mildly sweet flavor. It is commonly used in soups, baking, and savory dishes.

½ Scoop Of Vegan Protein Powder

Vegan protein powder is a processed protein supplement typically made from peas, rice, soy, hemp, or blended plant proteins. A half scoop provides a concentrated source of protein in a small serving.

½ Scoop Vegan Protein Powder, Vanilla-Flavored

Vanilla-flavored vegan protein powder is a processed protein supplement typically made from plant proteins such as pea, rice, soy, or seed proteins, often with added flavorings and sweeteners. A half-scoop provides a smaller concentrated protein serving rather than a whole-food protein source.

½ Tbsp Low Sodium Taco Seasoning

A low-sodium taco seasoning is a blended spice mix typically made from chili pepper, cumin, paprika, garlic, onion, and oregano, used to flavor savory dishes. It provides concentrated flavor with less sodium than standard taco seasoning, but is usually consumed in small amounts.

½ Teaspoon Vanilla Extract

Vanilla extract is a flavoring made by extracting vanilla beans in alcohol and water. A 1/2 teaspoon serving is used in very small amounts and contributes minimal nutrition.

½ Tsp Baking Powder

Baking powder is a chemical leavening agent used in baking, typically made from baking soda, one or more acid salts, and starch. It is a processed ingredient rather than a whole food and is used in very small amounts.

½ Tsp Baking Soda

Baking soda is sodium bicarbonate, a refined alkaline powder commonly used as a leavening agent in baking and sometimes as an antacid. It is not a whole food and contributes sodium rather than meaningful vitamins or calories.

½ Tsp Harissa Paste

Harissa paste is a spicy North African condiment typically made from chili peppers, garlic, olive oil, and spices. A 1/2 teaspoon serving is very small and used mainly for flavor.

¾ Cup Dry Couscou

Couscous is a small granular pasta made from semolina wheat and commonly used as a quick-cooking side dish or base for meals. A 3/4 cup dry portion provides a concentrated source of carbohydrates with some protein and small amounts of fiber.

¾ Cup Grapeseed Oil

Grapeseed oil is a refined cooking oil extracted from grape seeds, commonly used for sautéing, frying, and dressings. It has a neutral flavor and is composed mostly of polyunsaturated fat.

¾ Cup Hot Water

Hot water is plain water served warm or hot. It provides hydration without calories, macronutrients, or meaningful micronutrients.

1 Packet Frozen, Or 2

10-Inch Skewers

2 Lbs Potatoes, Any Variety

2 T Of Hot Water, For Blending

25-Oz. Pkg Active Dry Yeast

Active dry yeast is a dormant baking yeast used as a leavening agent in bread and other baked goods. It is not typically eaten in large amounts on its own, but contributes small amounts of nutrients when used in recipes.

2-Inch Strip Kombu

Kombu is an edible kelp seaweed commonly used to make broth and add savory umami flavor to soups, beans, and stews. A 2-inch strip is a small portion but can still contribute notable iodine and trace minerals.

3 Maple Syrup, For Drizzling

Maple syrup is a sweetener made by concentrating the sap of maple trees and is commonly used for drizzling over foods. It is primarily a source of sugars with small amounts of minerals and plant compounds.

3 Of Marinara Sauce (For Homemade Recipe

3 Sunspire Chocolate Chips 65%

3 Water, If Needed

4 Zucchinis, Peeled (Or Store-Bought

5 Garlic Himalayan Salt And/Or Pepper

5 Of Honey Or Pure Maple

5 Pounds Chicken Drumsticks

5 Pounds Wild Alaskan Salmon

5 To 2 Pounds Bone-In Chicken Thighs

6 Good Clean Filtered Water

6 Vegetable Stock Or Water

Vegetable stock is a savory cooking liquid made by simmering vegetables, herbs, and seasonings in water; water itself is a calorie-free beverage used for hydration and cooking. As an ingredient entry, this likely refers to either vegetable stock or plain water used as a recipe liquid.

60 Ounces Of Pure Filtered Water

Pure filtered water is plain drinking water with impurities reduced through filtration. It supports normal hydration and essential fluid balance in the body.

6-Inch Very Thin Asparagus Spears

Thin asparagus spears are tender young shoots with a mild, grassy flavor. They are a low-calorie vegetable commonly eaten steamed, roasted, sautéed, or raw.

A Few Ice Cubes, Optional For Coldnes

Frozen water used to chill foods or beverages.

A Pinch Of Cinnamon Almonds/Walnut

A pinch of cinnamon with almonds and walnuts is a mixed nut ingredient or snack combining tree nuts with a small amount of spice. It is generally used as a topping, snack, or flavoring component.

A Sheet Toasted Nori

A sheet of toasted nori is a dried, roasted edible seaweed commonly used in sushi and as a savory snack. It is low in calories and provides trace minerals along with some fiber and protein.

A Squeeze Of Lemon Or Lime Juice

Lemon or lime juice is the acidic liquid squeezed from citrus fruits, commonly used to brighten flavor in foods and drinks. It is low in calories and typically used in small amounts.

Abbot’S Butcher Chopped Chick’N, Torn Into Shred

A plant-based meat alternative made from pea protein and other ingredients, designed to mimic shredded chicken. It is a processed vegan protein product rather than a whole food.

Add Dressing And Toss.

Add-Ins: Dates, Nuts, Dried Fruit

A mix of dates, nuts, and dried fruit commonly used as add-ins for baking, snacks, cereals, or salads. Nutritional content varies by blend, but it generally provides a combination of natural sugars, fiber, and healthy fats.

Agave Syrup

Agave syrup is a sweetener made from the sap of agave plants and is used as a substitute for table sugar or honey. It is highly processed and primarily provides simple sugars with little nutritional value.

Air-Popped Popcorn

Alcohol-Free Vanilla Essence

All-Natural Maple Syrup

All-natural maple syrup is a natural sweetener made by concentrating the sap of maple trees. It is primarily a source of sugars, with small amounts of minerals and polyphenol compounds.

Almond, Cashew, Etc.)

Aloe Vera Juice (I Love The Lakewood

Aluminum- And Sodium-Free Baking Powder

Aluminum- and sodium-free baking powder is a chemical leavening agent used in baking to help doughs and batters rise. It is a processed ingredient rather than a meaningful source of nutrition.

Aluminum-Free Baking Powder

Aluminum-free baking powder is a chemical leavening agent used in baking, typically made from baking soda, one or more acid salts, and starch. It helps doughs and batters rise but is not a meaningful source of beneficial nutrients.

Amla Powder

Ancho Chili Powder

Ancho chili powder is made from dried, ground poblano peppers and has a mild heat with a sweet, smoky flavor. It is commonly used as a seasoning in Mexican and Southwestern cooking.

And Cubed; Roughly 1/2 Of A Butternut Squash)

Antioxidants From Blueberries And Spinach Support Muscle Recovery

Any Fruit!

Any Veggies You Like

Applesauce

Apricot Jam (1/2 Cup)

Apricot jam is a fruit preserve made by cooking apricots with sugar, resulting in a sweet, spreadable condiment. It typically provides concentrated fruit flavor but is high in sugar compared with whole apricots.

Aquafaba Or Tiny Amount Of Oil ( Omit If Avoiding

Arrange On Parchment-Lined Sheet.

Arrange Orange Segments On A Plate.

Orange segments are peeled sections of orange, a citrus fruit commonly eaten fresh. They are juicy and naturally sweet-tart.

Arrowhead Mills Brand, Found On Amazon &

Arrowroot Powder

Arrowroot, Potato Or Tapioca Starch

Arrowroot, potato starch, and tapioca starch are refined starches used mainly as thickening agents in cooking and baking. They are generally neutral in flavor and provide easily digestible carbohydrate.

Arugula Salad

Arugula salad is a leafy green salad made primarily from arugula, a peppery cruciferous vegetable. It is typically low in calories and adds vitamins, minerals, and phytonutrients to meals.

Assembly

Assorted Chopped Veggies

Assorted Salad Green

Assorted salad greens are a mix of leafy greens such as lettuces, spinach, arugula, chard, or similar tender leaves commonly eaten raw. They are generally low in calories and provide vitamins, minerals, and phytonutrients.

Atlantic Dulse

Avocado Oil

Avocado Oil, Plus More For Cooking

Avocado Or Sesame Oil, As Needed For Greasing The

This entry appears to refer to avocado or sesame oil used for greasing during cooking. Both are culinary oils derived from plant sources and are used to reduce sticking and add fat.

Baguette

A baguette is a long, crusty French bread typically made from refined wheat flour, water, yeast, and salt. It is a staple grain product commonly eaten plain or used for sandwiches and sides.

Baked Falafels

Balsamic Glaze

Bananas Into Rounds.

Bananas sliced into rounds are simply prepared banana pieces, commonly eaten fresh or added to cereals, yogurt, and desserts. They provide quick energy and are naturally sweet.

Barley Grass Juice Powder

Base

Batter

Batter is a mixed preparation, typically made from flour and liquid with possible additions such as eggs, milk, leavening, sugar, or seasonings, used as a base for baked goods or coatings for frying. Its nutrition varies widely depending on the recipe.

Bay Leave

Bay leaf is an aromatic culinary leaf commonly used to flavor soups, stews, sauces, and braised dishes, usually removed before serving. It is used in small amounts and contributes flavor more than substantial nutrition.

Berrie

Berries

Berries (Wild Blueberries, Raspberrie

Berries And/Or Other Fruit, For Serving

Berries Or Other Fruit For Topping

Black

Black Bean Pasta

Black bean pasta is a pasta alternative typically made primarily from black bean flour or black beans. It is generally higher in protein and fiber than refined wheat pasta.

Black Tea Leave

Black tea leaves are the processed leaves of Camellia sinensis that have been fully oxidized, commonly used to brew black tea. They provide caffeine and polyphenol compounds and are widely consumed as a beverage ingredient.

Blender From Buckwheat Groats)

Blender From Millet)

Blini

Blini are small pancakes traditionally made from wheat or buckwheat flour and commonly served plain or with savory or sweet toppings. Their nutrition varies widely depending on the flour used and whether milk, butter, eggs, or toppings are added.

Boneless Chicken Breasts

Boneless Skinless Chicken Thighs

Bpa-Free Of Light Coconut Milk

Broad Bean

Broad bean, also called fava bean, is a starchy legume eaten fresh or dried. It has a mild earthy flavor and provides plant protein, fiber, and several micronutrients.

Brown Rice Cereal

Brown rice cereal is a cereal product made from brown rice, often processed into flakes, crisps, or a hot cereal. It is commonly used as a breakfast food and can provide a mild, grain-based option for meals and snacks.

Brush Halibut With Dijon Mustard And Press Into Pistachio Mixture.

A prepared halibut dish coated with Dijon mustard and a pistachio mixture. It provides lean fish protein along with healthy fats and nutrients from pistachios.

Buckwheat And/Or Millet

Buckwheat Flour (Preferably In A

Buckwheat flour is a gluten-free flour made from ground buckwheat seeds, which are pseudocereals rather than true wheat. It is commonly used in pancakes, noodles, and baked goods and has a robust, earthy flavor.

Buckwheat Groat

Buckwheat Groats Or Flour

Buffalo Sauce

Buffalo sauce is a spicy condiment typically made from cayenne pepper hot sauce mixed with butter or oil, and often includes vinegar and salt. It is used mainly as a flavoring sauce rather than a significant source of nutrients.

Bun

A bun is a small bread roll commonly made from refined wheat flour, water, yeast, and salt, and may be plain, enriched, or lightly sweetened depending on the style.

Butter

C , , Unhulled Sesame Seeds (They Will

C Canned Artichoke Heart

Canned artichoke hearts are the edible inner portion of the artichoke flower bud preserved in water, brine, or marinade. They have a tender texture and mild, slightly earthy flavor.

C Millet Blueberries, 1 Cranberries)

C Sugar Rapidura Or Sugar Cane

C Vegetable Broth

Vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is commonly used as a base for soups, sauces, and grain dishes.

C Wild Blueberries (: 1 Wild

Cacao

Cacao refers to the seeds of the Theobroma cacao tree, used to make cocoa powder, chocolate, and cacao nibs. It has a rich, bitter flavor and is valued as a minimally processed source of cocoa solids.

Cacao Nib

Cacao nibs are small pieces of crushed cacao beans with an intense chocolate flavor and little to no added sugar. They are minimally processed and provide fiber, minerals, and plant compounds.

Cacao Nibs, For Topping

Cacao nibs are small pieces of crushed cacao beans with an intense chocolate flavor and crunchy texture, often used as a topping. They are minimally processed and naturally contain cocoa solids, cocoa butter, fiber, and bitter polyphenols.

Cacao Powder

Cacao powder is made by grinding cocoa solids after most of the cocoa butter has been removed from cacao beans. It has a rich chocolate flavor and is commonly used in baking, beverages, and desserts.

Cactus Paddles (Nopales), Trimmed

Cactus paddles, or nopales, are the edible pads of the prickly pear cactus, commonly eaten cooked in Mexican and Southwestern cuisines. They have a tart, green-bean-like flavor and provide fiber with relatively few calories.

Candy Corn

Candy corn is a sweet confection made primarily from sugar, corn syrup, and confectioner's glaze, often eaten seasonally around Halloween. It is a highly processed candy rather than a nutrient-dense whole food.

Cane)

Canned Tuna

Canola Oil (Divided)

Canola oil is a refined cooking oil extracted from rapeseed varieties bred to be low in erucic acid. It has a neutral flavor and is commonly used for sautéing, baking, frying, and dressings.

Cans Hominy

Cans Mandarin Oranges (Drained, Reserve Juice)

Canned mandarin oranges are peeled citrus segments packed in juice or syrup; drained segments are sweet, soft, and convenient to use in salads, desserts, and snacks. They generally provide less vitamin C than fresh mandarins but still contribute fruit servings and citrus flavor.

Caper

Capers are the pickled unopened flower buds of the caper bush, used as a pungent, salty condiment in Mediterranean cuisine. They are typically eaten in small amounts for flavor rather than as a major food source.

Carob

Carob is the pod of the carob tree, typically dried and ground into a naturally sweet powder or used in syrups and snacks. It is often used as a caffeine-free, cocoa-like ingredient in foods and beverages.

Carob Powder

Carob powder is made from the dried, roasted pods of the carob tree and is commonly used as a naturally sweet, cocoa-like powder in baking and beverages. It is naturally caffeine-free and has a mild, slightly sweet flavor.

Cashew Butter

Cashew butter is a spread made from ground cashews, often with a smooth, creamy texture and mildly sweet flavor. It is commonly used as a spread, dip, or ingredient in sauces and baking.

Cashew Cream Sauce

Cashew cream sauce is a dairy-free sauce made primarily from blended cashews and water, often seasoned for savory or creamy dishes. It is commonly used as a plant-based alternative to cream-based sauces.

Cayenne Pepper (If Desired)

Cayenne pepper is a hot chili pepper used as a spice to add heat and flavor to foods. It contains capsaicinoids, the compounds responsible for its pungency.

Cheddar Cheese

Chia Egg

Chia Eggs (1 Chia Egg = 1 Chia Seeds + 3

Chia eggs are a vegan egg substitute made by mixing chia seeds with water until they form a gel. They are commonly used as a binder in baking recipes.

Chickpea Breadcrumb

Chickpea breadcrumb is a breadcrumb-style ingredient made primarily from chickpea flour or ground chickpea-based baked crumbs, often used as a gluten-free coating or binder. It has a savory, slightly nutty flavor and is typically treated as a pantry ingredient rather than a whole legume food.

Chickpea Flour (Garbanzo Flour)

Chickpea flour, also called garbanzo flour or besan, is a flour made from ground chickpeas and commonly used in flatbreads, batters, and gluten-free cooking. It has a mild, nutty flavor and provides more protein and fiber than many refined flours.

Chipotle Peppers In Adobo, Minced

Chipotle peppers in adobo are smoked, dried jalapeño peppers packed in a tangy, seasoned tomato-vinegar sauce. Minced versions are used as a concentrated flavoring ingredient and are typically spicy, smoky, and salty.

Chives, Snipped With Scissor

Chocolate Chip

Chocolate chips are small drops or pieces of sweetened chocolate commonly used in baking and desserts. They are a processed ingredient rather than a whole food.

Chocolate Sprinkle

Chocolate sprinkles are a confectionery topping typically made from sugar, cocoa or chocolate ingredients, and fats, with limited nutritional value. They are mainly used to add sweetness, color, and texture to desserts.

Chocolate Wafer Cookie

A chocolate wafer cookie is a processed sweet snack typically made from refined flour, sugar, cocoa, and fat, often layered or crisp in texture. It is generally energy-dense and low in essential nutrients compared with whole foods.

Ciabatta

Ciabatta is an Italian white bread made primarily from wheat flour, water, yeast, salt, and olive oil, known for its airy crumb and crisp crust. It is a refined grain bakery product commonly used for sandwiches and table bread.

Cinnamon Roll Dough

Cinnamon roll dough is a sweet enriched dough typically made from refined wheat flour, yeast, sugar, milk, butter, and eggs before baking into cinnamon rolls. It is primarily a source of refined carbohydrates and fat rather than a nutrient-dense whole food.

Citru

Cocoa

Cocoa is the dried and processed seed of the cacao tree, used to make cocoa powder and chocolate. Unsweetened cocoa is rich in polyphenols and has a strong, bitter flavor.

Cocoa Powder

Coconut Chip

Coconut chips are dried or toasted pieces of coconut flesh, often eaten as a snack or used as a topping. They have a rich texture and concentrated coconut flavor.

Coconut Milk

Coconut milk is a creamy liquid made by blending grated coconut flesh with water and straining it. It is commonly used in curries, soups, desserts, and beverages.

Coconut Sugar

Coconut sugar is a granulated sweetener made from the sap of coconut palm flower buds. It is used similarly to table sugar and has a caramel-like flavor.

Collard Leaf

Collard Leaves Washed Patted Dry And

Condiments Of Your Choosing

Cooked Berrie

Cooked Rice

Cooking Oil (Vegetable Or Coconut Oil)

Cooking oil is a culinary fat used for sautéing, frying, baking, and dressings. This label can refer to different oils with substantially different fatty acid profiles, such as common vegetable oils or coconut oil.

Cooking Spray, Optional

Cooking spray is a processed kitchen product made from edible oil and propellants, used to lightly coat cookware and foods. It is not a whole food and is typically used in very small amounts.

Cool And Break Into Crackers.

Cool Before Serving.

Cool Before Serving; Store Up To 3 Days.

Couscou

Couscou is not a clearly recognizable food name; it may be a misspelling of couscous, a small steamed pasta traditionally made from semolina wheat.

Cover And Refrigerate Overnight (Or At Least 6–8 Hours).

Crumbled Gorgonozla

Crushed Whole-Grain Graham Crackers Or Oat Biscuit

Cumin Seed

Curry Leave

Curry leaves are aromatic leaves from the curry tree used in South Asian cooking for flavoring dishes. They are a culinary herb, but keeping the imported category as Other is acceptable if that taxonomy is fixed.

Dairy-Free Cheese

Dairy-free cheese is a cheese alternative typically made from plant ingredients such as nuts, coconut oil, soy, oats, or starches. Its nutrition varies widely by brand and formulation, and many products are highly processed.

Dairy-Free Chocolate Chip

A dairy-free chocolate chip product is typically a processed sweet ingredient or snack item made without milk-based ingredients. It usually consists mainly of sugar and cocoa-derived ingredients, with composition varying by brand.

Dark Chocolate (70% Cocoa Or Higher), Melted Or Chopped

Dark chocolate with 70% cocoa or higher is a cocoa-rich chocolate product with less sugar than milk chocolate. It is commonly used melted or chopped in baking, desserts, and sauces.

Dark Chocolate Shavings Or Cocoa Nib

Dips & Sauces, Pages 24-29

Divide Into Bowls; Garnish As Desired.

Dough

Dough is a mixture of flour and liquid, often with salt and sometimes yeast, fat, or sugar, used as the base for breads, pastries, pizza, and similar foods. Its nutritional profile varies widely depending on the ingredients and whether whole-grain or refined flour is used.

Dried Cranberrie

Dried cranberries are sweetened, dehydrated cranberries commonly used in snacks, salads, and baked goods. They provide some of the cranberry fruit's polyphenols but are often higher in sugar than fresh cranberries.

Dried Red Chili

Dried red chili is the dehydrated fruit of hot pepper varieties used to add heat, color, and flavor to many cuisines. It contains capsaicinoids, which give chili its pungency.

Drizzle And Toss Before Serving.

Drizzle Melted Dark Chocolate Over The Segments Or Sprinkle Chopped Chocolate.

Dry Dill Or 1 Dill

Dry Ingredient

Dry Polenta

Dry polenta is a coarse meal made from dried corn and used to prepare porridge or firm cooked dishes. It is a starchy staple food that is naturally gluten-free when not cross-contaminated.

Dry Quinoa

Dry Whole Wheat Orecchiette

Dry whole wheat orecchiette is a whole-grain pasta made from durum whole wheat semolina and shaped into small ear-like discs. It provides more fiber and micronutrients than refined pasta.

Ear Of Charred Corn, Kernels Removed (About 1 Cup)

Corn kernels cut from a charred ear are a starchy vegetable commonly eaten as a side dish or ingredient. Charring adds smoky flavor, while the corn provides carbohydrates, fiber, and small amounts of vitamins and minerals.

Egg White

Egg white is the clear, protein-rich portion of an egg, commonly used in cooking and baking. It is very low in fat and contains high-quality complete protein.

Electrolytes From Coconut Water Help Rehydrate

Coconut water is the clear liquid found inside young coconuts and is commonly consumed as a beverage for hydration. It naturally contains electrolytes, especially potassium, with modest amounts of carbohydrates.

Energizing Plant-Based Meal

Enjoy As A Savory Snack.

Etc.) 24)

Extra Sharp Cheddar Cheese

Fat-Free Italian Or Balsamic Salad Dressing

Fat-free Italian or balsamic salad dressing is a prepared condiment typically made with vinegar, water, herbs, spices, and added sweeteners, starches, or gums in place of oil. It is used to flavor salads and vegetables but is usually low in calories and fat.

Fat-Reduced Mayonnaise

Fat-reduced mayonnaise is a processed condiment made from oil, water, eggs, and acidulants, formulated to contain less fat than regular mayonnaise. It is commonly used as a spread or dressing ingredient.

Fermented Vegetable Brine

Fermented vegetable brine is the salty, tangy liquid produced during the fermentation of vegetables such as cabbage, cucumbers, or mixed vegetables. It may contain organic acids and live microbes when unpasteurized, but its nutrition varies widely by recipe and processing.

Feta

Feta Or Blue Cheese

Filling

Filtered Water

Fire‑Roasted Corn Kernels (Thawed If Frozen)

Fire-roasted corn kernels are corn that has been cooked at high heat to develop a smoky, charred flavor. They provide starchy carbohydrates along with some fiber and naturally occurring vitamins and minerals.

Firm Tofu, Cut Into 1-Inch Cubes (1 Block Of Firm Tofu)

Firm tofu is a soy-based food made by coagulating soy milk and pressing the curds into a dense block. It is a versatile plant protein with a mild flavor and a texture that holds its shape well in cooking.

Firm Tofu, Pressed And Drained (1 ½ Blocks Of Tofu)

Firm tofu is a pressed soy-based food with a dense texture that works well in savory dishes, stir-fries, and baking. It is a versatile plant protein and can be a useful substitute for meat in many meals.

Flaxseed As A Binding Agent

Flaxseed can be mixed with water to form a gel-like mixture commonly used as an egg substitute and binding agent in baking. It is derived from ground flax seeds and also contributes nutrients and fiber.

Floret

Fold In Chopped Strawberries.

Chopped strawberries are pieces of fresh strawberry fruit commonly folded into foods such as yogurt, batter, or desserts for sweetness, moisture, and texture. They are a recognizable fruit ingredient.

Fold-Ins: Cinnamon Wild Blueberrie

For A Sweeter Taste)

For Sesame Seed Milk)

Sesame seed milk is a plant-based beverage made by blending sesame seeds with water and straining the mixture. It is commonly used as a dairy alternative and has a mild, nutty flavor.

For The Broth

For The Crust

For The Dressing

For The Salad

For The Salsa Agrodolce

For The Steak

For The Vinaigrette

Freeze-Dried Strawberries, Roughly Chopped, Optional

Freeze-dried strawberries are strawberries with most of their water removed, creating a light, shelf-stable fruit ingredient with concentrated flavor. They retain much of the fruit’s fiber, vitamin C, and polyphenol content, though amounts vary by processing and added ingredients.

Fresh Corn Kernels (From About 5 Ears)

Fresh Green Chilies, Seeds Removed

Fresh green chilies are immature chili peppers with a sharp, pungent flavor; removing the seeds reduces some heat but they remain spicy. They are commonly used to add brightness and heat to savory dishes.

Fresh Herb

Fresh herb is a broad, non-specific ingredient term that can refer to many leafy culinary herbs used to add flavor and aroma to foods. Because it does not identify a single herb, its nutrition and health properties vary widely.

Fresh Red Chili, Thinly Sliced, Optional

Fresh red chili peppers are the ripe fruits of Capsicum plants, used in small amounts to add heat and flavor to dishes. They are commonly eaten raw, sliced, or cooked.

Freshness But You Get

Frozen Wild Blueberries, Thawed

Fruit

Fruit is the sweet, seed-bearing part of a plant and includes many foods with widely varying nutrient profiles. As a group, fruits are commonly eaten fresh, cooked, dried, or juiced.

Fruit Topping Of Your Choice

Fusilli Pasta (~1/2 Box)

Fusilli pasta is a spiral-shaped pasta typically made from refined or whole wheat semolina and used as a staple carbohydrate food. It provides energy and can vary in fiber and micronutrient content depending on whether it is refined, whole grain, or enriched.

Galangal

Garlic Cloves, Thinly Sliced

Garlic cloves are the pungent bulbs of Allium sativum, commonly used as a savory flavoring in cooked dishes and sauces. Thinly sliced garlic provides the same nutritional properties as garlic cloves in a cut form.

Garlic½ Yellow Onion

Garnish With Chopped Scallion

Scallion, also called green onion, is a mild allium vegetable used raw or cooked as a garnish and flavoring. Chopped scallion adds a fresh onion-like taste with very few calories.

Ghee Or Vegetable Oil

Ghee or vegetable oil refers to cooking fats used for sautéing, frying, baking, and flavoring foods. Ghee is clarified butter, while vegetable oils are plant-derived fats with nutritional profiles that vary by source and processing.

Ginger-Garlic Paste

Ginger-garlic paste is a blended condiment made primarily from fresh ginger and garlic, commonly used to add pungent, aromatic flavor to savory dishes. Its nutrition reflects the combination of both ingredients, though it is typically used in small amounts.

Gluten-Free Flake Cereal (I Like The

Gluten-Free Oat Flour

Gochujang

Goji Berries

Goji berries are small red-orange berries from the Lycium plant, commonly eaten dried or used in teas and snacks. They have a mildly sweet-tart flavor and are known for their dense phytonutrient content.

Golden Flax Seed

Golden Flax Seeds (See

Gorgonzola Crumbles

Granulated Sugar

Granulated sugar is a refined sweetener made from sugarcane or sugar beets, consisting primarily of sucrose. It provides sweetness and calories but very little nutritional value.

Grape Jam

Grape jam is a sweet fruit spread made by cooking grapes with sugar, and often pectin, until thickened. It is flavorful but typically high in added sugars and more concentrated in calories than whole grapes.

Greek Yogurt (Non-Fat, Plain)

Non-fat plain Greek yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is high in protein and contains live bacterial cultures when labeled with active cultures.

Greek-Style Vegan Yogurt

Greek-style vegan yogurt is a plant-based cultured yogurt alternative that is strained or formulated for a thicker, higher-protein texture than regular vegan yogurt. It may be made from soy, coconut, almond, oat, or other plant bases and often contains live cultures.

Green Cardamom Pod

Green cardamom pod is the dried fruit of Elettaria cardamomum, prized as an aromatic spice with a sweet, floral, and slightly citrusy flavor. It is used whole or ground in savory dishes, desserts, and teas.

Green Chili, Finely Diced

Green chili is an unripe chili pepper with a sharp, pungent flavor commonly used fresh in savory dishes. Finely diced green chili adds heat along with small amounts of vitamins and antioxidant compounds.

Green Chutney (Provide Link)

Green chutney is a savory condiment commonly made from fresh herbs such as cilantro and mint, along with green chili, lemon or lime juice, and spices. Its nutrition varies by recipe, but it is typically low in calories and used in small amounts for flavor.

Green On Green Dressing

Green On Green Dressing is a prepared salad dressing or sauce, typically made from blended green herbs and vegetables with an oil or creamy base. Its exact nutrition and ingredients vary widely by recipe or brand.

Ground Fenugreek

Ground fenugreek is the powdered seed of Trigonella foenum-graecum, commonly used as a spice in South Asian, Middle Eastern, and North African cooking. It has a warm, slightly bitter, maple-like flavor and aroma.

Gruyere Cheese

Gruyere Or Extra-Sharp Cheddar Cheese

Guacamole

Guacamole is a mashed avocado-based dip or spread, typically made with ingredients such as lime juice, onion, tomato, cilantro, and salt. It is primarily a source of unsaturated fat and fiber when made mostly from avocado.

Gumdrop

A gumdrop is a chewy candy typically made from sugar, corn syrup, gelatin or starch, flavorings, and colorings. It is a confection rather than a nutrient-dense whole food.

Gummy Ring

A gummy ring is a chewy candy typically made from sugar, glucose syrup, gelatin or starch, flavorings, and color additives. It is a processed sweet rather than a nutrient-dense whole food.

Gut And Immune Support: Miso Paste And Leeks Provide Probiotics And Prebiotics For Digestive Health

A savory combination of miso paste and leeks commonly used to support gut health in meals and soups. Miso is a fermented soybean paste, while leeks provide prebiotic fiber compounds.

Half A Head Of Cauliflower , Cut Into

Half Batch Of Muffin Batter

A half batch of muffin batter is an uncooked baking mixture typically made from flour, sugar, fat, eggs, milk, and leavening agents. Its nutrition varies widely depending on the recipe and added ingredients such as fruit, nuts, or chocolate.

Harissa Spice

Harissa is a North African chili-based seasoning or paste made from hot peppers, garlic, olive oil, and spices such as cumin and coriander. It is used primarily as a flavoring ingredient rather than a major source of calories or nutrients.

Hawaiian Spirulina

Health Food Stores)

Health Tip

Hearts Of Palm

Hearts of palm are the tender inner core of certain palm trees, commonly eaten as a crisp, mild-flavored vegetable in salads and cooked dishes. They are low in calories and provide fiber and several minerals.

Hero Wrap Tortilla

Hero Wrap Tortilla is a packaged tortilla-style wrap product, typically formulated to be very high in fiber and lower in net carbohydrates than standard tortillas. It is a processed grain-based food rather than a single whole food ingredient.

Himalayan Sea Salt

Hoisin Sauce

Hoisin sauce is a thick, sweet-savory condiment commonly used in Chinese and other Asian cuisines. It is typically made from soybeans, sugar, vinegar, salt, starch, and seasonings such as garlic and spices.

Homemade Seasoning Mix (Refer To Tula’S Recipe.)

A homemade seasoning mix is a blended ingredient mixture used to add flavor to foods, but its nutrition profile depends entirely on the specific recipe. It may contain herbs, spices, salt, sugar, or other flavoring ingredients.

Hominy (From A Can), Drained And Rinsed

Hominy is nixtamalized corn that has been cooked and canned; drained and rinsed hominy is a soft, mildly chewy ingredient often used in soups, stews, and side dishes. Rinsing reduces some of the added sodium from canning liquid.

Honey Or Maple Syrup

Hot Honey

Hot honey is a sweet-spicy condiment typically made by infusing honey with chili peppers or chili flakes. It is used as a topping, glaze, or flavoring rather than a standalone whole food.

Hot Water To Thin If Needed

Hours To Soften

Hummus Dressing

Hummus dressing is a savory condiment typically made from hummus ingredients such as chickpeas, tahini, lemon juice, garlic, and oil, thinned to a pourable consistency. It is commonly used on salads, grain bowls, and wraps.

Ice Cube

Frozen water used primarily for cooling beverages or preserving foods rather than for nutrition. It provides hydration as it melts but contains no meaningful calories or nutrients.

Instant Yeast

Instant yeast is a dry baker's yeast used as a leavening agent in bread and other baked goods. It is typically consumed in small amounts as an ingredient rather than as a major food source.

Instruction

Jackfruit

Jackfruit is a large tropical fruit with sweet yellow flesh when ripe and a neutral, meat-like texture when unripe. It is eaten fresh or cooked in savory and sweet dishes.

Jalapeño Pepper, Diced (Or Serrano)

Jalapeño and serrano peppers are medium-hot chili peppers commonly used fresh or cooked to add heat and flavor to savory dishes. They are low in calories and provide small amounts of vitamins, minerals, and plant compounds.

Jicama Fries With Chimichurri Yogurt Dip

Jicama fries with chimichurri yogurt dip is a prepared dish made from jicama, herbs, yogurt, and typically oil and seasonings. It is generally lower in starch than potato fries and can provide fiber along with some protein and calcium from the yogurt dip.

Juice

Juice From ½ Lime

Juice From The Pickled Beetroot Jar

The liquid from a jar of pickled beetroot is a vinegar- or brine-based pickling liquid that may contain beet pigments, small amounts of beet nutrients, salt, sugar, and vinegar. It is used more as a condiment or flavoring than as a significant source of nutrition.

Large Baguettes, Toasted

Toasted large baguettes are slices or portions of a crusty wheat bread that have been browned for a firmer texture and drier crumb. They are primarily a source of refined carbohydrates unless made from whole grain flour.

Large Cooked Nopales, Diced (About 2 1/2 Cups)

Cooked nopales are the edible pads of the prickly pear cactus, commonly eaten as a vegetable in Mexican cuisine. They have a mild, slightly tart flavor and provide fiber with relatively few calories.

Large Jicama (Or 3 Small), Peeled And Finely Shredded

Jicama is a crisp, mildly sweet root vegetable commonly eaten raw in salads, slaws, and snack preparations. It is low in calories and high in water and fiber.

Large Soft Whole Wheat Tortilla

A large soft whole wheat tortilla is a flatbread typically made from whole wheat flour, water, fat, and salt. It is commonly used for wraps, burritos, and quesadillas.

Lasagne Sheet

Lasagne sheet is a flat pasta made primarily from wheat flour and water, and sometimes eggs. It is typically used as a layered noodle in baked dishes.

Lb. Ground Turkey (93% Lean Or Higher)

Ground turkey made from 93% lean or leaner meat is a versatile poultry protein with less fat than darker or higher-fat ground meats. It is commonly used in burgers, meatballs, tacos, and sauces.

Leftover Turkey

Legume

Legume is a broad category of foods that includes beans, lentils, peas, chickpeas, and peanuts. These foods are commonly valued for their protein, fiber, and micronutrient content.

Legume Pasta

Legume pasta is a pasta alternative made from legumes such as chickpeas, lentils, peas, or beans. It is typically higher in protein and fiber than traditional wheat pasta.

Lemon Juice (2-3 Lemons)

Lemon juice is the tart liquid pressed from lemons, commonly used to flavor foods and beverages. It is low in calories and provides vitamin C and citric acid.

Lemon Juice Or Apple Cider Vinegar

Lemongrass Essential Oil

Lemongrass essential oil is a concentrated aromatic oil steam-distilled from lemongrass leaves. It is primarily used as a flavoring or fragrance ingredient rather than a whole food.

Lentil Mixture

A lentil mixture is typically a prepared food made primarily from lentils, often combined with seasonings, vegetables, or other ingredients. As a lentil-based item, it generally provides plant protein, fiber, and minerals, though nutrition varies by recipe.

Let Cool Before Serving.

Let It Ferment On Your Counter For 24 To 48 Hours. After The First Day, Taste It—The Flavor Should Be Tangy And A Touch Sour.

Light Coconut Milk

Light coconut milk is a diluted form of coconut milk made from coconut flesh and water, with less fat and fewer calories than regular coconut milk. It is commonly used in curries, soups, sauces, and beverages.

Light Soy Sauce

Light soy sauce is a thin, salty fermented seasoning made primarily from soybeans, wheat, water, and salt. It is used to add umami and savory flavor rather than as a major source of nutrition.

Linguine

Linguine Noodles (1/2 A Box Of Noodles)

Linguine noodles are a long, flat pasta typically made from refined wheat flour and water or semolina. They are primarily a source of carbohydrates and are commonly used as a base for sauces and mixed dishes.

Liposomal C

Liposomal C is a dietary supplement form of vitamin C in which ascorbic acid is encapsulated in lipid particles to aid delivery. It is a processed supplement rather than a whole food ingredient.

Long Piece Of Kombu (Kelp, 5+ Inches)

Kombu is an edible brown seaweed commonly used to flavor broths, soups, and bean dishes. It is notable for its naturally high iodine content and mineral density.

Lotus Seed

Lotus seed is the edible seed of the lotus plant, commonly eaten dried, puffed, or cooked in Asian cuisines and traditional desserts. It has a mild flavor and provides starch, plant protein, and minerals.

Low-Sodium Adobo Seasoning

Low-sodium adobo seasoning is a blended spice seasoning typically made from garlic, onion, oregano, black pepper, turmeric, and salt in reduced-sodium amounts. It is used to add savory flavor to meats, beans, vegetables, and rice dishes.

Low-Sodium Chicken Broth (Or Low-Sodium Vegetable Broth)

Low-sodium chicken broth or low-sodium vegetable broth is a savory cooking liquid made by simmering meat, bones, and/or vegetables in water and reducing the salt compared with standard broth. It is commonly used for soups, sauces, and adding flavor with relatively few calories.

Low-Sodium Tamari

Lukewarm Water

Lukewarm water is plain water served at a mildly warm temperature. It provides hydration without meaningful calories, macronutrients, vitamins, or minerals beyond any trace minerals present in the water source.

Makhana

Makhana, also called fox nuts or popped lotus seeds, is an edible seed from the lotus plant commonly eaten roasted as a snack or used in South Asian dishes. It is a mildly flavored, low-moisture food that provides carbohydrates with some protein and minerals.

Mandarin Orange Juice (Reserved From Oranges)

Mandarin orange juice is the juice extracted from mandarins, a sweet citrus fruit. It is commonly consumed as a beverage and provides natural sugars along with vitamin C and other citrus phytonutrients.

Mango Nut/Seed Milk, Aloe Vera Juice

Maple Syrup

Maple syrup is a concentrated sweetener made by boiling the sap of maple trees. It is primarily used as a flavoring and sweetener in foods and beverages.

Maple Syrup, In The Batter

Maple syrup is a concentrated sweetener made by boiling maple sap. In batter, it functions primarily as an added sugar and flavoring ingredient.

Margarine

Margarine is a processed fat spread typically made from vegetable oils and water, often used as a butter substitute. Its composition varies widely, with some products containing mostly unsaturated fats and others including added salt, emulsifiers, and vitamins.

Margarine, 1 Stick (Or Butter)

Margarine is a processed spread made primarily from vegetable oils, while butter is a dairy fat made from churned cream. They are commonly used for spreading, cooking, and baking and differ notably in fat composition and ingredients.

Marinade

A marinade is a seasoned liquid mixture used to flavor foods before cooking, commonly made with oil, acids, herbs, spices, salt, and sometimes sugar. Its nutrition varies widely by ingredients and is not a single whole food.

Marinara

Marinara is a tomato-based pasta sauce typically made from tomatoes, olive oil, garlic, onions, and herbs. It is commonly used as a savory condiment or cooking sauce in Italian-style dishes.

Matcha Powder, Unsweetened

Unsweetened matcha powder is finely ground green tea leaf powder made from shade-grown tea leaves. It is typically whisked into water or added to foods and beverages, providing concentrated tea phytochemicals and caffeine.

Mayonnaise Or Vegan Mayonnaise

Mayonnaise is a creamy condiment traditionally made from oil, egg yolk, and an acid such as vinegar or lemon juice; vegan mayonnaise is typically made with plant oils and egg-free emulsifiers. It is primarily used as a spread, dressing base, or sauce ingredient rather than a standalone food.

Medium Apples, Pared, Cored, Sliced

Peeled, cored, sliced apples are a fresh fruit commonly eaten raw or added to salads, desserts, and snacks. Removing the peel lowers some fiber and phytonutrient content compared with whole unpeeled apples.

Medium Jalapeno Pepper (Seeded (If Desired) And Finely Chopped Or 1/4 Tsp Dried Pepper Flakes)

Jalapeño pepper is a medium-hot chili pepper used fresh or dried to add heat and flavor to savory dishes. It is low in calories and typically used in small amounts.

Medium Whole-Wheat Roti, For Serving

Whole-wheat roti is an unleavened flatbread typically made from whole-wheat flour and water. It is a staple grain food that provides complex carbohydrates and some fiber.

Millet

Millet Flour

Millet flour is a gluten-free flour made from ground millet grains and is used in flatbreads, porridges, baked goods, and thickening. It has a mild, slightly nutty flavor and can vary in texture depending on how finely it is milled.

Miniature M&M Baking Bit

Miniature M&M Baking Bits are small candy-coated milk chocolate pieces used in baking and dessert toppings. They are a processed sweet ingredient primarily made from sugar, chocolate ingredients, and added fats and colorings.

Miniature Or Regular Nondairy Chocolate Chip

Nondairy chocolate chips are small sweet baking pieces typically made from sugar, cocoa solids, cocoa butter or vegetable fat, and emulsifiers, without milk ingredients. They are generally used in desserts and snacks rather than as a significant source of nutrition.

Mirepoix

Mirin

Mirin is a sweet Japanese rice seasoning made by fermenting glutinous rice with koji and alcohol. It is used primarily in cooking to add mild sweetness, gloss, and depth to sauces, marinades, and broths.

Mix Crust Ingredients And Press Into A Thin Round On Parchment Paper.

Mixed Baby Green

Mixed baby greens are a blend of young leafy salad greens, commonly including lettuces, spinach, arugula, chard, or similar tender leaves. They are low in calories and commonly eaten raw in salads or sandwiches.

Mixed Berries (Blueberries, Raspberries, Strawberries)

Mixed berries such as blueberries, raspberries, and strawberries are nutrient-dense fruits known for their high antioxidant content and fiber. They are commonly eaten fresh or frozen and fit well into many balanced eating patterns.

Mixed Dried Herb

A mixed dried herb blend is a seasoning made from assorted culinary herbs such as oregano, thyme, basil, parsley, or marjoram. It is used primarily for flavor and contributes small amounts of plant compounds rather than substantial calories or macronutrients.

Mixed Fresh Berries

Mixed Green

Mixed greens are a blend of leafy salad vegetables, often including lettuces, spinach, arugula, chard, or similar tender greens. They are generally low in calories and provide vitamins, minerals, and plant compounds.

Mixed Olives, Pitted

Mixed pitted olives are brined fruits from the olive tree, typically a blend of green and black varieties with the pits removed. They are commonly eaten as a savory snack or used in salads, tapenades, and Mediterranean-style dishes.

Mixed Salad Green

Mixed salad greens are a blend of leafy vegetables such as lettuces, spinach, arugula, and similar tender greens. They are commonly eaten raw and provide a low-calorie, nutrient-dense base for meals.

Mixed Vegetable

A mixed vegetable product typically contains a combination of vegetables such as carrots, peas, corn, green beans, or similar items. Its nutrition varies by blend and preparation, but it generally contributes fiber, vitamins, minerals, and plant compounds.

Mixed Vegetable Blend Any Variety

Mixed Vegetables (Fresh Or Frozen)

Mixed Vegetables Of Your Choice

Molasse

Molasses is a thick, dark syrup produced during the refining of sugar cane or sugar beets. It has a strong, bittersweet flavor and is used as a sweetener and baking ingredient.

Mozzarella

Mozzarella Cheese

Mozzarella Parmesan Or Feta Cheese

Muscovado Sugar

Muscovado sugar is an unrefined or minimally refined cane sugar that retains some molasses, giving it a dark color, moist texture, and rich caramel-like flavor. It is used primarily as a sweetener in baking and sauces.

Non-Dairy Chocolate Chip

A non-dairy chocolate chip is a processed confection ingredient typically made from sugar, cocoa solids, and plant-based fats instead of milk fat. It is commonly used in baking and snacks and is not a whole food.

Nooch It! Vegan Parmesan

Nooch It! Vegan Parmesan is a plant-based Parmesan-style seasoning or topping, typically made from ingredients such as nutritional yeast, nuts or seeds, and salt. It is used to add savory, cheesy flavor to pasta, vegetables, and other dishes.

Nori

Nori is an edible seaweed commonly sold in dried sheets and used in sushi, snacks, and soups. It has a savory, umami flavor and is a low-calorie ingredient.

Nori Seaweed

Nori is an edible seaweed commonly dried into thin sheets and used in sushi, snacks, and seasonings. It has a savory, umami flavor and is a concentrated source of several micronutrients.

Nori Sheet

Nori sheet is a dried edible seaweed commonly used to wrap sushi and add savory flavor to rice and noodle dishes. It is a concentrated source of minerals and small amounts of protein and fiber.

Note)

Nut

Nut is a broad term for edible hard-shelled seeds and true nuts that are commonly eaten whole or used in cooking and baking. Most nuts are energy-dense foods valued for their healthy fats, protein, and micronutrients.

Nut Butter

Nut butter is a spread made by grinding nuts such as peanuts, almonds, cashews, or hazelnuts into a paste. It is energy-dense and commonly used as a source of plant-based fats and protein.

Nut/Seed Milk

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

Nut/Seed Milk (Such As Sesame Seed Milk

Nut and seed milks are plant-based beverages made by blending nuts or seeds with water and straining the mixture. Sesame seed milk is one example, and nutrient content varies widely depending on the ingredient and whether the product is fortified or sweetened.

Nutrient-Rich And Energizing: Vegan Parmesan (Often Made With Nutritional Yeast Or Nuts) Adds B Vitamins And Healthy Fat

Vegan Parmesan is a dairy-free seasoning or topping typically made from nutritional yeast, ground nuts or seeds, and salt. It offers a savory, cheese-like flavor and can contribute B vitamins, unsaturated fats, and some protein depending on the ingredients.

Nutritional Yeast Flake

Nutritional yeast flakes are deactivated yeast flakes used as a savory, cheese-like seasoning. They are commonly fortified and valued for their concentrated B-vitamin content and protein.

Of Garlic, Cilantro, Sea Salt

Of Lemon Juice Sprouts, And Scallion

Of Multigrain Bread, Toasted

Toasted multigrain bread is a bread product made from flour and multiple grains or seeds, then browned by toasting. Its nutrition varies by recipe, with whole-grain versions generally offering more fiber and micronutrients than refined versions.

Of Tahini Or Almond Butter (If

Oil

Oil is a broad term for edible fats extracted from plants or animals and used in cooking, baking, and food preparation. Its nutritional profile varies widely depending on the source and degree of processing.

Oil For The Pan And For The Tops Of The Burger

Olive Oil, Plus More For Drizzling

Olive oil is a fat extracted from olives and commonly used for cooking, dressings, and drizzling. Extra virgin olive oil is especially valued for its flavor and naturally occurring antioxidant compounds.

Omega-3S & Fiber From Chia Seeds Promote Satiety And Reduce Inflammation

Chia seeds are tiny edible seeds valued for their high fiber and plant omega-3 content. They absorb liquid and form a gel-like texture, which can help promote fullness.

Once It’S Ready, Move The Jar To The Fridge. Enjoy Within One Week.

One Of Cilantro

Optional Drizzle Of Maple Syrup

Maple syrup is a sweetener made by concentrating the sap of maple trees. It is primarily used in small amounts for flavor and sweetness.

Or Frozen Or 2 Powdered

Or Less Himalayan Salt

Himalayan salt is a pink rock salt used as a seasoning and finishing salt, with a composition that is still predominantly sodium chloride. The name "Or Less Himalayan Salt" appears to refer to a salt product rather than a distinct food ingredient.

Orecchiette

Orecchiette is a small ear-shaped pasta traditionally made from durum wheat semolina and water. It is a refined grain pasta commonly used as a carbohydrate base in meals.

Organics Brand)

Other Spices To Taste

Ounces Mushrooms, Any Variety

Pack Roasted Seaweed Snacks

Package Frozen Asian-Style Vegetables

Package Of Abbott’S Ground Italian “Sausage”

Ground Italian sausage is a seasoned, processed pork product typically made from ground pork with salt and spices such as fennel, pepper, and garlic. It is a protein-rich ingredient but is usually high in sodium and saturated fat.

Pan

Pancetta

Pancetta is an Italian salt-cured pork belly, typically sold unsmoked and used to add savory flavor to dishes. It is a processed meat that is usually eaten cooked in small amounts.

Parmesan

Pasta Salad

Pasta salad is a mixed dish typically made with cooked pasta and ingredients such as vegetables, herbs, cheese, meat, or dressing. Its nutrition varies widely depending on the pasta type, dressing, and added ingredients.

Pear Juice Or Pear Puree

Pear juice or pear puree is a processed fruit product made from pears, commonly used in beverages, baby foods, and sweet preparations. It provides natural sugars and some potassium, with puree typically retaining more fiber than juice.

Pepper, Etc

Peppercorn Blend

Peppercorn blend is a seasoning mix made from multiple peppercorn varieties, commonly including black, white, green, and pink peppercorns. It is used in small amounts to add pungency, aroma, and complexity to savory dishes.

Peppermint Essential Oil

Peppermint essential oil is a highly concentrated aromatic extract distilled from peppermint leaves. It is used mainly for flavoring and fragrance rather than as a conventional food ingredient.

Pickle

Pickle usually refers to cucumbers preserved in brine or vinegar, often with salt and spices. It is a tangy fermented or acidified condiment rather than a major staple food.

Pickled Beetroot From A Jar, Drained

Pickled beetroot from a jar, drained, is beetroot preserved in a vinegar-based brine and typically served cold as a side or salad ingredient. It retains some of beetroot’s nutrients but is often higher in sodium than plain cooked beetroot.

Pieces Of Multigrain Toast

Multigrain toast is toasted bread made from flour blends that may include wheat and other grains or seeds. Its nutrition varies by recipe, but it is typically a carbohydrate-rich grain food that can provide some fiber and B vitamins.

Pimiento

Pimiento is a sweet red pepper, usually a variety of cherry pepper or red pepper used fresh, roasted, or as a seasoning. It is mild in flavor and commonly used in spreads, stuffed olives, and prepared dishes.

Pinch Cayenne Pepper Or Chili Flake

Pitted Green Or Kalamata Olives

Pitted green or Kalamata olives are cured olive fruits commonly eaten as a savory snack or ingredient. They provide mostly monounsaturated fat and are often high in sodium due to brining or curing.

Pizza Assembly

Pizza Dough

Pizza dough is a basic dough typically made from wheat flour, water, yeast, salt, and sometimes oil or sugar, used as the crust for pizza. It is primarily a refined carbohydrate food unless made with whole grain flour.

Plain Seltzer Water

Plain seltzer water is carbonated water with no added sugars or flavors. It provides hydration similarly to plain water but typically contains no meaningful calories or nutrients.

Plant Protein

Plant protein is a broad category of protein ingredients derived from plants such as peas, soy, rice, hemp, or blends, often used in powders and fortified foods. It provides protein without animal sources, but nutrition varies widely by source and processing.

Plant-Based Milk (Hemp, Sesame Seed

Plant-Based Milk Unsweetened And Unflavored

Unsweetened, unflavored plant-based milk is a dairy-free beverage made from plants such as soy, almonds, oats, peas, coconut, or rice. Its nutrition varies by base ingredient and whether it is fortified with vitamins and minerals.

Plant-Based Protein

Plant-based protein is a broad category of protein-rich products made from plant sources such as peas, soy, rice, hemp, or blended legumes and grains. It is commonly used as a meat alternative or protein supplement.

Popcorn

Popcorn is a whole-grain snack made by heating dried corn kernels until they expand and puff. Its nutrition varies depending on added oil, butter, salt, or sugar.

Potassium-Rich Food

A potassium-rich food is any food that provides a meaningful amount of potassium, an essential mineral and electrolyte involved in fluid balance, nerve signaling, and muscle function. The term describes a nutrient characteristic rather than a specific food.

Potato Starch

Potato starch is a refined starch extracted from potatoes and commonly used as a thickener in cooking and baking. It is mostly carbohydrate with little protein, fat, fiber, or micronutrients unless fortified.

Potatoes, Peeled And Finely Chopped

Peeled, finely chopped potatoes are starchy tubers commonly used as a versatile base ingredient in savory dishes. Peeling removes much of the skin fiber, but the flesh still provides carbohydrate and some key micronutrients.

Poultry Seasoning

Pour Into A Glass And Enjoy Immediately.

Powdered Chaga Extract

Powdered chaga extract is a concentrated preparation made from the chaga mushroom, typically used in beverages or supplements. It provides mushroom-derived compounds in a more concentrated form than the whole raw material.

Powdered Red Pitaya

Powdered red pitaya is a dehydrated powder made from red-fleshed dragon fruit, commonly used for color, flavor, and added fruit solids in smoothies, bowls, and baked goods. It provides some of the nutrients and phytonutrients found in the fresh fruit, though amounts vary by processing method.

Prepared Chocolate Pudding

Prepared Wasabi Paste

Pressed Juiced Orange

Pressed juiced orange is orange juice extracted from fresh oranges, typically without much or any fiber from the whole fruit. It is commonly consumed as a beverage and provides concentrated natural sugars and vitamin C.

Protein From Plant-Based Powder Aids In Repair And Growth

Plant-based protein powder is a concentrated protein supplement typically made from peas, soy, rice, hemp, or blended plant sources. It is commonly used to help increase protein intake for muscle repair, growth, and general nutrition support.

Puffed Brown Rice Cereal

Puffed brown rice cereal is a ready-to-eat cereal made by heating whole grain brown rice until it expands. It is light and crisp, and is often eaten with milk or used in snack and dessert recipes.

Pure Clean Water

Pure clean water is essential for hydration and supports normal bodily functions including temperature regulation, circulation, and waste removal. It contains no calories, sugar, fat, or protein.

Pure Honey

Pure Vanilla Extract

Pure vanilla extract is a flavoring made by extracting compounds from vanilla beans, typically in alcohol and water. It is used in small amounts and is not a meaningful source of nutrition.

Pure Water

Pure water is a calorie-free beverage essential for hydration and normal body function. It is commonly consumed plain and used in cooking and food preparation.

Quick-Cooking Oats, Uncooked

Quick-cooking oats are oat groats that have been cut, steamed, and rolled thinner so they cook faster. Uncooked, they are a whole-grain ingredient commonly used in hot cereal, baking, and smoothies.

Quick‑Cooking Ramen Noodles (2 Packets)

Quick-cooking ramen noodles are an instant refined wheat noodle product, typically pre-fried or air-dried and often consumed with a seasoning packet. They are convenient and calorie-dense but are usually highly processed and high in sodium when prepared as packaged.

Quick-Rising Yeast

Quick-rising yeast is a dry baker's yeast formulated to activate rapidly and help dough rise faster. It is used as a leavening ingredient in breads and other baked goods rather than as a major food source on its own.

Rapeseed Oil

Rapeseed oil is a vegetable oil pressed from the seeds of the rapeseed plant; food-grade low-erucic-acid varieties are commonly sold as canola oil. It is widely used for cooking because of its mild flavor and relatively high smoke point.

Rapidura Or Turbinado Sugar

Rapadura and turbinado sugar are minimally refined cane sugars that retain some molasses compared with white sugar. They are primarily used as sweeteners in cooking and baking.

Raw Cacao Powder

Raw cacao powder is made by cold-pressing unroasted cacao beans and grinding the remaining solids into a fine powder. It has an intense chocolate flavor and is commonly used in smoothies, baking, and desserts.

Raw Sugar Or Preferred Sweetener

Raw sugar is a minimally refined caloric sweetener made primarily of sucrose from sugar cane or sugar beets. It provides sweetness and energy but offers little nutritional value compared with whole foods.

Red

Red Chili Powder

Red chili powder is a ground spice made from dried red chili peppers, used to add heat, color, and flavor to foods. It is typically concentrated in pungent compounds such as capsaicinoids.

Red Miso Paste

Red miso paste is a fermented soybean paste, often made with rice or barley, with a robust salty umami flavor used in soups, marinades, and sauces. It is a traditional Japanese ingredient produced through fermentation with koji culture.

Refried Beans (One 15 Oz Can)

Refried beans are cooked and mashed beans, commonly pinto or black beans, often prepared with oil or fat and seasonings. Canned refried beans are a convenient source of plant protein and fiber, though sodium content can vary widely.

Rhubarb

Rice Cake

Rice cakes are light, puffed cakes made primarily from rice and commonly eaten as a snack or base for toppings. They are typically low in fat and calories but are not very nutrient-dense on their own.

Ricotta Cheese

Ripe Smashed Banana

Roasted Brussels Sprout

Roasted Brussels sprouts are a cooked cruciferous vegetable with a firm texture and slightly sweet, nutty flavor. Roasting concentrates their flavor while retaining much of their fiber and micronutrient content.

Roasted Garlic Date Sauce , Cauliflower

Roasted Mixed Vegetable

Roasted mixed vegetables are a cooked dish made from assorted vegetables, often including combinations such as carrots, broccoli, cauliflower, peppers, zucchini, onions, or squash. Nutrition varies by the mix and added oil, but they generally provide fiber, vitamins, minerals, and plant antioxidants.

Roll Into 1-Inch Balls.

Romaine Heart

Roughly Red Onion4 Garlic

A mixture of red onion and garlic, two aromatic allium vegetables commonly used to add savory flavor to cooked dishes and sauces.

Rounding Out A Balanced

Runny Honey

Runny honey is liquid honey, a natural sweetener made by bees from flower nectar. It is primarily used as a sweetening ingredient and flavoring.

Sachet Umami Dashi (Or 1-2 Tsp Of White Miso Paste)

Sachet umami dashi is a concentrated Japanese soup stock blend, often made from ingredients such as kombu, bonito, shiitake, or seasoning extracts; white miso paste is a fermented soybean paste with a mild savory flavor. Both are primarily used to add umami rather than as major nutrient sources.

Sake

Salad Assembly

Salad Base

A salad base generally refers to a mix of raw leafy greens such as lettuce, spinach, or spring mix used as the foundation of salads. It is typically low in calories and adds fiber, water, and a range of vitamins and phytonutrients.

Salad Dressing

Salad dressing is a condiment used to flavor salads and other dishes, typically made from oil, vinegar or citrus, and seasonings; some varieties also include dairy, egg, or sweeteners. Its nutrition varies widely by type and ingredients.

Salsa (Optional Garnish)

Salsa is a condiment typically made from chopped tomatoes, onions, peppers, herbs, and seasonings. As an optional garnish, it is generally low in calories and adds flavor, acidity, and small amounts of vegetables to a meal.

Salsa, For Serving - Page 25

Salt (For Sprinkling On Okra)

Salt is a mineral seasoning used to enhance flavor and sometimes texture in foods such as okra. For sprinkling, it is typically consumed in small amounts but contributes sodium to the diet.

Sambal Oelek

Sauce More Runny)

Sauce Of Choice, (See Dips & Sauces, Page

Scallions, Finely Chopped

Scallions, also called green onions, are the young shoots of Allium fistulosum or related onion varieties, used raw or cooked for a mild onion flavor. Finely chopped scallions are commonly added to salads, soups, stir-fries, egg dishes, and garnishes.

Scant ½ Unsweetened Plain Plant Milk

Scant Teaspoon Baking Soda

Baking soda is sodium bicarbonate, a refined alkaline leavening ingredient rather than a whole food. A scant teaspoon provides a very large amount of sodium and is not a meaningful source of vitamins or minerals beyond sodium.

Seasoned Crouton

Seasoned croutons are small cubes of toasted or baked bread coated with oil or fat and savory seasonings, commonly used as a topping for salads and soups. They are a processed grain-based food and are often high in sodium.

Seasonings : Himalayan Salt, Celery Salt

Seaweed

Seaweed is a broad term for edible marine algae such as nori, kelp, wakame, and dulse. It is commonly used in soups, salads, snacks, and sushi, and can vary widely in nutrient content by type.

Self-Rising Flour

Self-rising flour is refined wheat flour premixed with baking powder and salt, commonly used in quick breads, biscuits, and pancakes. It is primarily a baking ingredient rather than a standalone whole food.

Serve As A Fun And Crunchy Snack.

Serve Chilled Or At Room Temperature.

Serve Immediately As A Refreshing, Crunchy Snack.

Serve Immediately.

Serves 4

Serves Well With

Sesame

Sesame refers to the edible seeds of Sesamum indicum, commonly used whole, hulled, or as sesame paste and oil in many cuisines. The seeds have a nutty flavor and are valued for their healthy fats, minerals, and lignan antioxidants.

Sharp Cheddar Cheese

Sheets Of Nori Seaweed

Sheets Of Roasted Seaweed, Crumbled

Crumbled roasted seaweed sheets are dried edible marine algae commonly used as a savory garnish or snack. They are low in calories and provide minerals, with nutrient levels varying by seaweed type and seasoning.

Shelled Hemp Seed

Shells

Shiso Leaves

Shiso leaves are aromatic leaves from Perilla frutescens, used in Japanese, Korean, and other East Asian cuisines as a garnish, herb, or wrap. They have a distinctive flavor that is minty, basil-like, and slightly spicy.

Silver Hills Sprouted Grain Bagel

Silver Hills Sprouted Grain Bagel is a packaged bagel made from sprouted whole grains. It is typically a carbohydrate-rich bread product that may provide more fiber and a slightly lower glycemic impact than conventional refined bagels, depending on the exact variety.

Size Potatoe

Sized Avocado, Thinly

Sliced Red Onion, Olives, Cucumber Slices, Or Avocado For Extra Flavor And Texture (Optional)

A mixed topping or garnish option of sliced red onion, olives, cucumber, or avocado, used to add flavor and texture. Because this entry combines several foods rather than one single ingredient, nutrition can vary depending on which items are included.

Slivered Kalamata Olives

Smoked Salmon

Smoother Texture)

Snow Pea Pod

Snow pea pods are the flat, edible pods of a garden pea variety, commonly eaten raw or lightly cooked. They have a crisp texture and mildly sweet flavor.

Sodium-Free Baking Powder

Sodium-free baking powder is a chemical leavening agent used in baking, typically made from an acid, a moisture absorber such as starch, and a potassium-based alkaline component instead of sodium bicarbonate. It is an ingredient additive rather than a meaningful source of dietary nutrition.

Soup

Soup is a broad mixed dish made by combining ingredients such as vegetables, legumes, grains, meats, and seasonings in a liquid base. Its nutrition varies widely depending on the recipe and preparation.

Sourdough Bread

Sourdough bread is bread made by fermenting dough with wild yeast and lactic acid bacteria rather than only commercial yeast. The fermentation can improve flavor and may modestly affect digestibility compared with standard bread.

Soy Milk Or Preferred Non-Dairy Milk

Soy milk is a plant-based beverage made from soybeans; non-dairy milks can also include almond, oat, coconut, and other plant-based drinks with varying nutrition profiles. This category is broad, so nutrient content depends heavily on whether the product is fortified and sweetened.

Soy Sauce, Low Sodium

Low-sodium soy sauce is a fermented liquid seasoning made primarily from soybeans, wheat, salt, and water, with reduced sodium compared with regular soy sauce. It adds umami flavor but still contains a notable amount of sodium.

Spaghetti Squash

Spiked Sour Cream

Spiked sour cream is sour cream mixed with alcoholic spirits or liqueur, typically used as a topping, dip, or dessert ingredient. It is a cultured dairy product with added alcohol and is generally high in fat.

Spoon The Mixture Into A Clean Glass Jar, Making Sure To Leave About An Inch Of Space At The Top. Cover The Jar Loosely With Either A Lid Or Cloth.

Sprays Of Cooking Spray

Cooking spray is a processed aerosol product used to lightly coat pans and foods with a thin layer of oil, often with added lecithin, propellants, or anti-foaming agents. It is primarily a culinary convenience ingredient rather than a significant source of nutrition.

Spread On A Lined Baking Sheet.

Spread On Baking Sheet; Roast For 30 Min, Shaking Halfway.

Spread On Parchment-Lined Sheet.

Spring Green

Spring green commonly refers to young, tender leafy greens such as spring cabbage or mixed immature greens harvested early in the season. They are mild in flavor and typically used in salads, sautés, and other vegetable dishes.

Sprinkles Of Dulse Granule

Dulse granules are a dried sea vegetable seasoning made from red algae, used in small amounts to add a savory, salty flavor to foods.

Sprouted Grain Bagel

A sprouted grain bagel is a dense bread product made from sprouted whole grains, often including wheat and other cereals. It typically provides more fiber and micronutrients than refined-flour bagels, but remains a concentrated source of carbohydrates.

Sprouts/Microgreen

Sprouts and microgreens are young edible seedlings or immature greens harvested shortly after germination. They are commonly eaten raw or lightly cooked and can come from vegetables, legumes, grains, or herbs.

Squash

Squash is a broad group of gourds that includes summer varieties like zucchini and winter varieties like butternut and acorn. It is commonly eaten cooked and provides fiber, water, and a range of vitamins depending on the type.

Squeeze Of Lemon

A squeeze of lemon is a small amount of juice from fresh lemon used to add acidity and brightness to foods and drinks. It contributes flavor more than substantial calories or volume.

Squeeze Of Lemon Juice

Star Anise Pod

Star anise pod is the dried star-shaped fruit of Illicium verum, used as a spice with a strong licorice-like aroma and flavor. It is commonly used in broths, teas, baking, and spice blends.

Steamed Potato

Sugar

Sugar is a refined sweetener, typically sucrose, used to add sweetness and texture to foods and beverages. It provides quick energy but little to no essential nutrients.

Sweet Chili Sauce

Sweet chili sauce is a condiment typically made from sugar, chili peppers, vinegar, garlic, and sometimes starch for thickening. It is sweet, tangy, and mildly spicy, but is generally not a significant source of nutrients.

Sweet Chipotle Mayo

Sweet chipotle mayo is a creamy condiment typically made from mayonnaise blended with chipotle peppers, sweetener, and seasonings. It is generally used as a sauce or spread rather than a standalone nutrient-dense food.

Sweet Corn, Cut Into Two‑Inch Segment

Sweet corn is the immature kernel of maize harvested while tender and commonly eaten as a starchy vegetable. Cut two-inch segments usually refer to small cross-sections of corn on the cob.

Sweet Mustard Comfort Sauce

Sweet mustard comfort sauce is a prepared condiment or sauce typically made with mustard, sweeteners, and seasonings. Its nutrition and ingredients can vary widely by brand or recipe.

Sweet Mustard Comfort Sauce Broccoli, Etc.)

Sweet Potato Bun

A sweet potato bun is a baked bread roll made with flour and sweet potato, which can add moisture, color, and a slightly sweet flavor. It is typically used like other buns for sandwiches or burgers.

Sweetener*

A generic sweetener refers to a substance used to add sweetness to foods or drinks, which may include caloric sugars or non-nutritive sweeteners. Because the specific ingredient is unclear, nutrition and health effects vary widely by type.

Syrup

Syrup is a concentrated sweet liquid used as a topping, flavoring, or ingredient in cooking and baking. It can refer to products made from sugar, corn, maple sap, or other sweet sources, so nutrition varies by type.

Szechwan Pepper

Szechwan pepper is the dried husk of several Zanthoxylum species used as a spice in Chinese and other Asian cuisines. It is known for its citrusy aroma and distinctive tingling, numbing sensation rather than true pepper heat.

T Honey Or Pure Maple Syrup

Tamari (Gluten-Free Soy Sauce)

The Store-Bought Kind Too)

Thick-Cut Bacon

To ¾ Cup Unsweetened

To 16-Oz. Package Frozen Stir-Fry Vegetables

A frozen stir-fry vegetable mix typically contains a variety of pre-cut vegetables such as broccoli, carrots, snap peas, peppers, or similar produce for quick cooking. It offers a convenient way to add multiple vegetables to meals.

To 3/4 Cup Prepared Pesto

Toast Assembly

Toasted Pine Nuts Or Walnut

Toasted pine nuts or walnut refers to edible tree nuts commonly eaten as snacks or used in cooking; toasting enhances flavor but does not substantially change their core nutrient profile. They provide healthy fats, some protein, and a range of micronutrients.

Tomato Paste

Tomato paste is a concentrated form of cooked tomatoes with much of the water removed, giving it a rich flavor and thick texture. It is commonly used to deepen color and umami in sauces, soups, and stews.

Top Sirloin Steak

Top With Pepitas.

Pepitas are hulled pumpkin seeds commonly used as a crunchy topping for salads, bowls, soups, and baked dishes. They are nutrient-dense seeds with a mild, nutty flavor.

Toppings: Berries, Banana, Mango, Kiwi

A fruit topping mix made from berries, banana, mango, and kiwi, commonly used to add sweetness, texture, and color to meals or snacks. It provides a combination of vitamins, minerals, fiber, and naturally occurring carbohydrates.

Tortilla Chip

Tortilla chips are a processed snack food typically made from corn tortillas that are fried or baked and salted. They are usually energy-dense and higher in sodium and fat than plain corn tortillas.

Toss All Ingredients In A Large Bowl.

Toss And Serve Immediately.

Toss Arugula Salad Ingredients And Serve On Top Or On The Side.

Tub Ricotta Cheese

Turmeric Powder Or Mustard Powder

Uncooked Brown Rice

Uncooked Forbidden Black Rice

Unflavored Gelatin

Unflavored gelatin is a purified protein ingredient made from collagen obtained from animal connective tissues. It is commonly used to thicken, stabilize, or gel foods and beverages.

Unhulled Buckwheat

Unhulled buckwheat is the whole seed of the buckwheat plant with its tough outer hull still attached. It is a pseudocereal, but the inedible hull means it is typically processed before cooking.

Unsweetened Dried Tart Cherrie

Unsweetened dried tart cherries are dehydrated sour cherries with a concentrated sweet-tart flavor and chewy texture. They provide fruit-derived polyphenols and fiber, but drying also concentrates natural sugars and calories compared with fresh cherries.

Unsweetened Soy Greek-Style Yogurt

Unsweetened soy Greek-style yogurt is a cultured plant-based yogurt alternative made from soy, typically strained or thickened for a higher-protein, creamy texture. It is unsweetened, so it generally contains little to no added sugar.

Use An Air Popper To Pop The Kernels.

Vanilla

Vanilla is an aromatic spice derived from the cured pods of orchids in the genus Vanilla, most commonly used to flavor foods and beverages. As a culinary ingredient, it is typically used in small amounts and contributes flavor more than significant nutrition.

Vanilla Essential Oil)

Vegan Butter

Vegan butter is a plant-based butter substitute typically made from vegetable oils, water, and emulsifiers, and sometimes includes cultured or flavoring ingredients. It is used similarly to dairy butter for spreading, cooking, and baking.

Vegan Caesar Dressing

Vegan Caesar dressing is a plant-based salad dressing typically made from oil, an acid such as lemon juice or vinegar, seasonings, and often ingredients like cashews, tahini, or nutritional yeast to mimic classic Caesar flavor. Its nutrition varies widely by recipe, but it is usually used as a condiment rather than a major nutrient source.

Vegan Carob Chocolate Chip

Vegan carob chocolate chips are small baking chips typically made from carob powder and sweeteners, formulated without dairy. They are used as a chocolate alternative in cookies, snacks, and desserts.

Vegan Chocolate Chip

Vegan chocolate chip usually refers to dairy-free chocolate chips made from cocoa solids, cocoa butter, sugar, and plant-based emulsifiers. They are primarily used as a baking ingredient or sweet mix-in rather than a standalone whole food.

Vegan Mayonnaise

Vegan mayonnaise is a plant-based mayonnaise-style condiment typically made from vegetable oil, water, and emulsifiers such as soy protein, aquafaba, or starch. It is used similarly to traditional mayonnaise in sandwiches, dressings, and dips.

Vegan Parmesan

Vegan Parmesan is a dairy-free condiment typically made from ground nuts or seeds, nutritional yeast, salt, and seasonings to mimic the flavor of Parmesan cheese. Its nutrition varies widely by recipe and brand.

Vegan Queso

Vegan Ranch Dressing

Vegan ranch dressing is a creamy condiment made without dairy, typically using plant-based ingredients such as oils, nuts, seeds, soy, or aquafaba along with herbs and seasonings. Its nutrition varies widely by recipe and brand.

Vegan Yogurt

Vegan yogurt is a non-dairy yogurt alternative made by fermenting plant-based ingredients such as soy, coconut, almond, oat, or cashew. Its nutrition varies widely by base ingredient and whether it is fortified or sweetened.

Vegetable Bouillon Cube

A vegetable bouillon cube is a concentrated seasoning product used to flavor soups, grains, and sauces. It is typically made from salt, dehydrated vegetables, flavor enhancers, and fats rather than being a whole food.

Vegetable Oil

Vegetable oil is a broad term for refined oils extracted from plant sources such as soybean, corn, sunflower, canola, or safflower. It is commonly used for cooking and baking and is primarily a source of dietary fat.

Vegetable Oil (Or Cooking Oil Of Choice)

Vegetable oil is a broad term for refined oils extracted from plant sources such as soybean, canola, corn, sunflower, or safflower. It is commonly used for sautéing, frying, baking, and food manufacturing.

Vegetable Stock, Low Sodium

Low-sodium vegetable stock is a savory cooking liquid made by simmering vegetables, herbs, and seasonings in water with reduced added salt. It is used primarily for flavor and typically provides minimal calories and modest amounts of minerals depending on the ingredients.

Vegetarian

Veggie

Veggie Hummus Or Other Spread Of Your Liking (See

Veggie Stock Or Water

Veggie stock or water is a cooking liquid used to add moisture and, in the case of stock, mild vegetable-derived flavor. Water provides hydration without nutrients, while vegetable stock may contribute small amounts of minerals depending on preparation.

Veggies: Cucumber, Cauliflower

Vinegar

Vinegar is a sour, acidic condiment made by fermenting alcohol into acetic acid. Common types include apple cider, white, red wine, and balsamic vinegar.

Warm Water

Warm water is simply water served at an elevated temperature and provides hydration without calories or significant nutrients. It is commonly consumed for comfort or preference rather than for unique nutritional benefits.

Water

Water is an essential calorie-free beverage that supports hydration and normal body functions. It is commonly consumed plain and used in cooking and food preparation.

Water (Adjust As Needed)

Water is an essential beverage needed for hydration and normal body functions. It contains no calories, protein, fat, or carbohydrates.

Water As Needed To Blend

Water Or Plant-Based Milk To Thin As Needed

Water, For Thinning

Water used for thinning is plain water intended to dilute or reduce the viscosity of foods or beverages. It provides hydration but contributes no meaningful calories or macronutrients.

Week 2)

Wet Ingredient

Which May Reduce Inflammation And Improve Metabolism

While Garlic And Lemon Juice Boost Immunity With Antimicrobial And Vitamin C Propertie

Whipped Tofu Spread

Whipped tofu spread is a creamy spread made by blending tofu, often with seasonings, herbs, or oil for use as a dip or sandwich filling. Its nutrition varies by recipe, but it is typically a plant-based alternative to dairy-based spreads.

White Corn Tortilla

White corn tortilla is a flatbread traditionally made from nixtamalized corn masa and water. It is a staple starch used in many Latin American dishes.

White Miso

White miso is a mildly sweet, light-colored fermented paste made primarily from soybeans and rice, commonly used to season soups, sauces, and marinades. It is less aged than darker miso varieties and typically has a softer, subtler flavor.

White Miso Paste

White miso paste is a fermented soybean paste, often made with rice, that has a mild, slightly sweet umami flavor. It is commonly used in soups, dressings, marinades, and sauces.

Whole Wheat Bread

Whole wheat bread is bread made primarily from whole wheat flour, retaining the bran, germ, and endosperm of the grain. It is a common staple food that generally provides more fiber and micronutrients than refined white bread.

Whole Wheat Pita

Whole wheat pita is a round flatbread made primarily from whole wheat flour, water, yeast, and salt. It provides more fiber and micronutrients than pita made with refined flour.

Whole-Grain Bagel

A whole-grain bagel is a dense baked bread product made primarily from whole-grain flour, typically wheat. It provides more fiber and micronutrients than a refined bagel but is still a concentrated source of carbohydrates.

Wholegrain Gluten-Free Oat Flour

Wholegrain gluten-free oat flour is made by grinding whole oats that are processed to avoid gluten cross-contact. It has a mild flavor and is commonly used in baking, pancakes, and thickening recipes.

Wholegrain Mustard

Wholegrain mustard is a condiment made from partially crushed mustard seeds, vinegar, water, salt, and seasonings. It has a coarse texture and pungent flavor, and is typically used in small amounts.

Whole-Grain Noodle

Whole-grain noodles are pasta products made from whole-grain flour, so they retain the bran and germ of the grain. They generally provide more fiber and micronutrients than refined noodles.

Whole‑Grain Pitas, Halved.

Whole-grain pitas are flatbreads made primarily from whole wheat flour and often used for sandwiches, wraps, or dipping. They provide more fiber and micronutrients than refined white pita.

Whole-Grain Spaghetti, Dry

Whole-grain spaghetti is dried pasta made from whole wheat flour, so it retains the bran and germ of the grain. It has a firmer texture and generally more fiber and micronutrients than refined spaghetti.

Whole-Grain Toast

Whole-grain toast is bread made from whole grains and toasted for a firmer texture. It is commonly used as a base for meals and snacks and generally provides more fiber and micronutrients than refined white toast.

Whole-Wheat Pita Pocket

Whole-wheat pita pocket is a leavened flatbread made from whole-wheat flour, typically used for sandwiches, dipping, or wraps. It provides more fiber and micronutrients than refined white pita.

Wrap: Romaine Lettuce Leaves, Tomato

X2x3x

Za’Atar Seasoning

Za’atar seasoning is a Middle Eastern spice blend commonly made with herbs such as thyme or oregano, sumac, sesame seeds, and salt, though recipes vary. It is used to add savory, tangy flavor to breads, meats, vegetables, and dips.

Add-In

Fold-In

Liquid Of Choice (Option

Sauce Such A

Seasoning

Spices To Taste

Topping

Various Veggies And Herbs Such A