What's in the bowl & glass
Ingredients
A small library of everything I cook and juice with — the compounds that matter, the macros at a glance, and the recipes they live in.
Pineapple
FruitCompounds
- Bromelain — anti-inflammatory enzyme, aids digestion
- Vitamin C — antioxidant, immune support
- Manganese — bone and connective tissue support
Macros (per 100g)›
- kcal
- 50
- Protein
- 0.5g
- Carbs
- 13g
- Fiber
- 1.4g
- Fat
- 0.1g
Used in
- Juicing — Morning Green Juice
Lemon
FruitCompounds
- Vitamin C — antioxidant, iron absorption
- Citric acid — supports digestion and mineral uptake
- Flavonoids (hesperidin) — vascular and anti-inflammatory
Macros (per 100g)›
- kcal
- 29
- Protein
- 1.1g
- Carbs
- 9g
- Fiber
- 2.8g
- Fat
- 0.3g
Green Apple
FruitCompounds
- Quercetin — antioxidant flavonoid, anti-inflammatory
- Pectin — soluble fiber, feeds gut bacteria
- Polyphenols — support metabolic and heart health
Macros (per 100g)›
- kcal
- 52
- Protein
- 0.3g
- Carbs
- 14g
- Fiber
- 2.4g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice · Night Red Juice
Spinach
Leafy greenCompounds
- Chlorophyll — supports detox pathways
- Lutein + Zeaxanthin — eye health
- Folate + Iron — blood and energy
Macros (per 100g)›
- kcal
- 23
- Protein
- 2.9g
- Carbs
- 3.6g
- Fiber
- 2.2g
- Fat
- 0.4g
Used in
- Juicing — Morning Green Juice
Curly Kale
Leafy greenCompounds
- Sulforaphane — cellular protection, studied for anti-cancer activity
- Vitamin K — bone and clotting health
- Chlorophyll — antioxidant, gentle detox
Macros (per 100g)›
- kcal
- 35
- Protein
- 2.9g
- Carbs
- 4.4g
- Fiber
- 4.1g
- Fat
- 1.5g
Used in
- Juicing — Morning Green Juice
Mixed Lettuce
Leafy greenCompounds
- Folate — cell repair and DNA synthesis
- Vitamin A (beta-carotene) — skin and vision
Macros (per 100g)›
- kcal
- 15
- Protein
- 1.4g
- Carbs
- 2.9g
- Fiber
- 1.3g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice
Xiao Bai Cai (Bok Choy)
Leafy greenCompounds
- Glucosinolates — convert to sulforaphane — cellular defense
- Calcium — bone support, plant-based source
Macros (per 100g)›
- kcal
- 13
- Protein
- 1.5g
- Carbs
- 2.2g
- Fiber
- 1g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice
Celery
VegetableCompounds
- Apigenin — flavonoid, calming and anti-inflammatory
- Phthalides — support healthy blood pressure
Macros (per 100g)›
- kcal
- 16
- Protein
- 0.7g
- Carbs
- 3g
- Fiber
- 1.6g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice
Bitter Gourd
VegetableCompounds
- Charantin — studied for blood sugar support
- Vicine — bioactive linked to glucose metabolism
Macros (per 100g)›
- kcal
- 17
- Protein
- 1g
- Carbs
- 3.7g
- Fiber
- 2.8g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice
Broccoli
VegetableCompounds
- Sulforaphane — one of the most studied protective compounds
- Indole-3-carbinol — hormone metabolism support
Macros (per 100g)›
- kcal
- 34
- Protein
- 2.8g
- Carbs
- 7g
- Fiber
- 2.6g
- Fat
- 0.4g
Used in
- Juicing — Morning Green Juice
Sweet Beans
LegumeCompounds
- Plant protein — complete amino acid profile with grains
- Folate — cell health
Macros (per 100g)›
- kcal
- 81
- Protein
- 5.4g
- Carbs
- 14g
- Fiber
- 4.9g
- Fat
- 0.4g
Used in
- Juicing — Morning Green Juice
Moringa Leaves
Leafy greenCompounds
- Quercetin — blood pressure and antioxidant support
- Chlorogenic acid — blood sugar regulation
- Vitamins A, C, E — broad antioxidant profile
Macros (per 100g)›
- kcal
- 64
- Protein
- 9.4g
- Carbs
- 8.3g
- Fiber
- 2g
- Fat
- 1.4g
Used in
- Juicing — Morning Green Juice
Beetroot
VegetableCompounds
- Betalains — antioxidant, supports liver detox
- Dietary nitrates — linked to better blood flow and stamina
Macros (per 100g)›
- kcal
- 43
- Protein
- 1.6g
- Carbs
- 10g
- Fiber
- 2.8g
- Fat
- 0.2g
Used in
- Juicing — Purple Smoothie · Night Red Juice
Carrot
VegetableCompounds
- Beta-carotene — converts to vitamin A for skin & eyes
- Falcarinol — studied for cellular protection
Macros (per 100g)›
- kcal
- 41
- Protein
- 0.9g
- Carbs
- 10g
- Fiber
- 2.8g
- Fat
- 0.2g
Ginger
Herb/SpiceCompounds
- Gingerol — soothes digestion, anti-inflammatory
- Shogaol — antioxidant, anti-nausea
Macros (per 100g)›
- kcal
- 80
- Protein
- 1.8g
- Carbs
- 18g
- Fiber
- 2g
- Fat
- 0.8g
Blueberries
FruitCompounds
- Anthocyanins — brain and heart support
- Pterostilbene — antioxidant, metabolic health
Macros (per 100g)›
- kcal
- 57
- Protein
- 0.7g
- Carbs
- 14g
- Fiber
- 2.4g
- Fat
- 0.3g
Used in
- Juicing — Purple Smoothie
Blackberries
FruitCompounds
- Anthocyanins — anti-inflammatory pigments
- Ellagic acid — studied for cellular protection
Macros (per 100g)›
- kcal
- 43
- Protein
- 1.4g
- Carbs
- 10g
- Fiber
- 5.3g
- Fat
- 0.5g
Used in
- Juicing — Purple Smoothie
Raspberries
FruitCompounds
- Ellagitannins — gut-derived antioxidants
- Vitamin C — immune support
Macros (per 100g)›
- kcal
- 52
- Protein
- 1.2g
- Carbs
- 12g
- Fiber
- 6.5g
- Fat
- 0.7g
Used in
- Juicing — Purple Smoothie
Banana
FruitCompounds
- Potassium — muscle and heart function
- Resistant starch — feeds beneficial gut bacteria
Macros (per 100g)›
- kcal
- 89
- Protein
- 1.1g
- Carbs
- 23g
- Fiber
- 2.6g
- Fat
- 0.3g
Used in
- Juicing — Purple Smoothie
Chia Seeds
Seed/NutCompounds
- Omega-3 (ALA) — calming, supports recovery
- Soluble fiber — gut health and satiety
Macros (per 100g)›
- kcal
- 486
- Protein
- 17g
- Carbs
- 42g
- Fiber
- 34g
- Fat
- 31g
Used in
- Juicing — Purple Smoothie
Cinnamon
Herb/SpiceCompounds
- Cinnamaldehyde — blood sugar and antimicrobial support
- Polyphenols — antioxidant
Macros (per 100g)›
- kcal
- 247
- Protein
- 4g
- Carbs
- 81g
- Fiber
- 53g
- Fat
- 1.2g
Used in
- Juicing — Purple Smoothie
Quinoa
GrainCompounds
- Complete protein — all essential amino acids
- Quercetin + kaempferol — antioxidant flavonoids
Macros (per 100g)›
- kcal
- 120
- Protein
- 4.4g
- Carbs
- 21g
- Fiber
- 2.8g
- Fat
- 1.9g
Used in
- Recipes — Sprout Quinoa Bowl, Microgreens Quinoa, Italian Herb
Mixed Sprouts (mung + lentil)
LegumeCompounds
- Sulforaphane (broccoli sprouts) — potent cellular protection
- Live enzymes — easier digestion of nutrients
Macros (per 100g)›
- kcal
- 30
- Protein
- 3g
- Carbs
- 5.9g
- Fiber
- 1.8g
- Fat
- 0.2g
Used in
- Recipes — Most plant-based bowls
Avocado
FruitCompounds
- Monounsaturated fats — heart and brain health
- Glutathione — supports liver detox
Macros (per 100g)›
- kcal
- 160
- Protein
- 2g
- Carbs
- 9g
- Fiber
- 6.7g
- Fat
- 15g
Used in
- Recipes — Sprout Quinoa Bowl
Cashews
Seed/NutCompounds
- Magnesium — muscle and nervous system
- Copper — iron metabolism and antioxidant enzymes
Macros (per 100g)›
- kcal
- 553
- Protein
- 18g
- Carbs
- 30g
- Fiber
- 3.3g
- Fat
- 44g
Used in
- Recipes — Sprout Quinoa Bowl, Creamy Mushroom
Soy / TVP
LegumeCompounds
- Isoflavones — hormone-balancing phytoestrogens
- Complete protein — muscle support and satiety
Macros (per 100g)›
- kcal
- 333
- Protein
- 51g
- Carbs
- 35g
- Fiber
- 18g
- Fat
- 1.2g
Used in
- Recipes — Most plant-based bowls
Shiitake Mushrooms
VegetableCompounds
- Beta-glucans — immune support
- Ergothioneine — rare antioxidant for cellular health
Macros (per 100g)›
- kcal
- 34
- Protein
- 2.2g
- Carbs
- 6.8g
- Fiber
- 2.5g
- Fat
- 0.5g
Used in
- Recipes — Wok Veggies, Creamy Mushroom
Tomato
FruitCompounds
- Lycopene — heart and prostate health (better absorbed cooked)
- Vitamin C — immune support
Macros (per 100g)›
- kcal
- 18
- Protein
- 0.9g
- Carbs
- 3.9g
- Fiber
- 1.2g
- Fat
- 0.2g
Used in
- Recipes — Curry Box, Mushroom, Sweet & Sour, Italian Herb
Turmeric
Herb/SpiceCompounds
- Curcumin — well-studied anti-inflammatory compound
- Turmerones — support brain-derived neurotrophic factor
Macros (per 100g)›
- kcal
- 312
- Protein
- 9.7g
- Carbs
- 67g
- Fiber
- 22g
- Fat
- 3.3g
Used in
- Recipes — Golden Turmeric Curry Box
Black Pepper
Herb/SpiceCompounds
- Piperine — boosts curcumin absorption ~2000%
Macros (per 100g)›
- kcal
- 251
- Protein
- 10g
- Carbs
- 64g
- Fiber
- 25g
- Fat
- 3.3g
Used in
- Recipes — Curry Box, Creamy Mushroom
Bell Pepper
VegetableCompounds
- Vitamin C — boosts iron absorption
- Capsanthin — carotenoid antioxidant
Macros (per 100g)›
- kcal
- 31
- Protein
- 1g
- Carbs
- 6g
- Fiber
- 2.1g
- Fat
- 0.3g
Used in
- Recipes — Sweet & Sour Soy
Black Sesame
Seed/NutCompounds
- Sesamin — lignan, supports liver and cholesterol
- Calcium + Iron — bone and blood health
Macros (per 100g)›
- kcal
- 573
- Protein
- 18g
- Carbs
- 23g
- Fiber
- 12g
- Fat
- 50g
Used in
- Recipes — Microgreens Quinoa, Black Sesame
Microgreens
Leafy greenCompounds
- Chlorophyll — antioxidant, gentle detox
- Concentrated vitamins — up to 40× the nutrient density of mature greens
Macros (per 100g)›
- kcal
- 30
- Protein
- 2.5g
- Carbs
- 4g
- Fiber
- 1.8g
- Fat
- 0.4g
Used in
- Recipes — Microgreens Quinoa, Italian Herb
Oregano & Basil
Herb/SpiceCompounds
- Carvacrol (oregano) — antimicrobial, anti-inflammatory
- Eugenol (basil) — antioxidant and anti-inflammatory
Macros (per 100g)›
- kcal
- 265
- Protein
- 9g
- Carbs
- 69g
- Fiber
- 43g
- Fat
- 4.3g
Used in
- Recipes — Italian Herb Soy on Quinoa