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

    Fruit
    Pineapple thumbnail view

    Compounds

    • Bromelainanti-inflammatory enzyme, aids digestion
    • Vitamin Cantioxidant, immune support
    • Manganesebone and connective tissue support
    Macros (per 100g)
    kcal
    50
    Prot
    0.5g
    Carb
    13g
    Fibr
    1.4g
    Fat
    0.1g

    Used in

  • Lemon

    Fruit (Citrus)
    Lemon thumbnail view

    Compounds

    • Vitamin Cantioxidant, iron absorption
    • Citric acidsupports digestion and mineral uptake
    • Flavonoids (hesperidin)vascular and anti-inflammatory
    Macros (per 100g)
    kcal
    29
    Prot
    1.1g
    Carb
    9g
    Fibr
    2.8g
    Fat
    0.3g

    Used in

    • JuicingMorning Green Juice · Night Red Juice
    • RecipesSeveral plant-based bowls
  • Green Apple

    Fruit
    Green Apple thumbnail view

    Compounds

    • Quercetinantioxidant flavonoid, anti-inflammatory
    • Pectinsoluble fiber, feeds gut bacteria
    • Polyphenolssupport metabolic and heart health
    Macros (per 100g)
    kcal
    52
    Prot
    0.3g
    Carb
    14g
    Fibr
    2.4g
    Fat
    0.2g

    Used in

    • JuicingMorning Green Juice · Night Red Juice
  • Round Spinach

    Vegetable (Leafy)
    Round Spinach thumbnail view

    Compounds

    • Chlorophyllsupports detox pathways
    • Lutein + Zeaxanthineye health
    • Folate + Ironblood and energy
    Macros (per 100g)
    kcal
    23
    Prot
    2.9g
    Carb
    3.6g
    Fibr
    2.2g
    Fat
    0.4g

    Used in

  • Curly Kale

    Vegetable (Leafy)
    Curly Kale thumbnail view

    Compounds

    • Sulforaphanecellular protection, studied for anti-cancer activity
    • Vitamin Kbone and clotting health
    • Chlorophyllantioxidant, gentle detox
    Macros (per 100g)
    kcal
    35
    Prot
    2.9g
    Carb
    4.4g
    Fibr
    4.1g
    Fat
    1.5g

    Used in

  • Mixed Lettuce

    Vegetable (Leafy)
    Mixed Lettuce thumbnail view

    Compounds

    • Folatecell repair and DNA synthesis
    • Vitamin A (beta-carotene)skin and vision
    Macros (per 100g)
    kcal
    15
    Prot
    1.4g
    Carb
    2.9g
    Fibr
    1.3g
    Fat
    0.2g

    Used in

  • Xiao Bai Cai (Bok Choy)

    Vegetable (Leafy)
    Xiao Bai Cai (Bok Choy) thumbnail view

    Compounds

    • Glucosinolatesconvert to sulforaphane — cellular defense
    • Calciumbone support, plant-based source
    Macros (per 100g)
    kcal
    13
    Prot
    1.5g
    Carb
    2.2g
    Fibr
    1g
    Fat
    0.2g

    Used in

  • Celery

    Vegetable
    Celery thumbnail view

    Compounds

    • Apigeninflavonoid, calming and anti-inflammatory
    • Phthalidessupport healthy blood pressure
    Macros (per 100g)
    kcal
    16
    Prot
    0.7g
    Carb
    3g
    Fibr
    1.6g
    Fat
    0.2g

    Used in

  • Bitter Gourd

    Vegetable

    Compounds

    • Charantinstudied for blood sugar support
    • Vicinebioactive linked to glucose metabolism
    Macros (per 100g)
    kcal
    17
    Prot
    1g
    Carb
    3.7g
    Fibr
    2.8g
    Fat
    0.2g

    Used in

  • Broccoli

    Vegetable (Cruciferous)
    Broccoli thumbnail view

    Compounds

    • Sulforaphaneone of the most studied protective compounds
    • Indole-3-carbinolhormone metabolism support
    Macros (per 100g)
    kcal
    34
    Prot
    2.8g
    Carb
    7g
    Fibr
    2.6g
    Fat
    0.4g

    Used in

  • Sweet Peas

    Legume
    Sweet Peas thumbnail view

    Compounds

    • Plant proteincomplete amino acid profile with grains
    • Folatecell health
    Macros (per 100g)
    kcal
    81
    Prot
    5.4g
    Carb
    14g
    Fibr
    4.9g
    Fat
    0.4g

    Used in

  • Moringa Leaves

    Vegetable (Leafy)
    Moringa Leaves thumbnail view

    Compounds

    • Quercetinblood pressure and antioxidant support
    • Chlorogenic acidblood sugar regulation
    • Vitamins A, C, Ebroad antioxidant profile
    Macros (per 100g)
    kcal
    64
    Prot
    9.4g
    Carb
    8.3g
    Fibr
    2g
    Fat
    1.4g

    Used in

  • Beetroot

    Vegetable (Root)

    Compounds

    • Betalainsantioxidant, supports liver detox
    • Dietary nitrateslinked to better blood flow and stamina
    Macros (per 100g)
    kcal
    43
    Prot
    1.6g
    Carb
    10g
    Fibr
    2.8g
    Fat
    0.2g

    Used in

    • JuicingPurple Smoothie · Night Red Juice
  • Carrot

    Vegetable (Root)

    Compounds

    • Beta-caroteneconverts to vitamin A for skin & eyes
    • Falcarinolstudied for cellular protection
    Macros (per 100g)
    kcal
    41
    Prot
    0.9g
    Carb
    10g
    Fibr
    2.8g
    Fat
    0.2g

    Used in

    • JuicingNight Red Juice
    • RecipesWok Veggies, Sweet & Sour, Italian Herb
  • Ginger

    Herb/Spice

    Compounds

    • Gingerolsoothes digestion, anti-inflammatory
    • Shogaolantioxidant, anti-nausea
    Macros (per 100g)
    kcal
    80
    Prot
    1.8g
    Carb
    18g
    Fibr
    2g
    Fat
    0.8g

    Used in

    • JuicingNight Red Juice
    • RecipesWok Veggies, Curry Box, Sweet & Sour
  • Blueberries

    Fruit (Berry)

    Compounds

    • Anthocyaninsbrain and heart support
    • Pterostilbeneantioxidant, metabolic health
    Macros (per 100g)
    kcal
    57
    Prot
    0.7g
    Carb
    14g
    Fibr
    2.4g
    Fat
    0.3g

    Used in

  • Blackberries

    Fruit (Berry)

    Compounds

    • Anthocyaninsanti-inflammatory pigments
    • Ellagic acidstudied for cellular protection
    Macros (per 100g)
    kcal
    43
    Prot
    1.4g
    Carb
    10g
    Fibr
    5.3g
    Fat
    0.5g

    Used in

  • Raspberries

    Fruit (Berry)

    Compounds

    • Ellagitanninsgut-derived antioxidants
    • Vitamin Cimmune support
    Macros (per 100g)
    kcal
    52
    Prot
    1.2g
    Carb
    12g
    Fibr
    6.5g
    Fat
    0.7g

    Used in

  • Banana

    Fruit

    Compounds

    • Potassiummuscle and heart function
    • Resistant starchfeeds beneficial gut bacteria
    Macros (per 100g)
    kcal
    89
    Prot
    1.1g
    Carb
    23g
    Fibr
    2.6g
    Fat
    0.3g

    Used in

  • Chia Seeds

    Seed/Nut

    Compounds

    • Omega-3 (ALA)calming, supports recovery
    • Soluble fibergut health and satiety
    Macros (per 100g)
    kcal
    486
    Prot
    17g
    Carb
    42g
    Fibr
    34g
    Fat
    31g

    Used in

  • Cinnamon

    Herb/Spice

    Compounds

    • Cinnamaldehydeblood sugar and antimicrobial support
    • Polyphenolsantioxidant
    Macros (per 100g)
    kcal
    247
    Prot
    4g
    Carb
    81g
    Fibr
    53g
    Fat
    1.2g

    Used in

  • Quinoa

    Grain

    Compounds

    • Complete proteinall essential amino acids
    • Quercetin + kaempferolantioxidant flavonoids
    Macros (per 100g)
    kcal
    120
    Prot
    4.4g
    Carb
    21g
    Fibr
    2.8g
    Fat
    1.9g

    Used in

    • RecipesSprout Quinoa Bowl, Microgreens Quinoa, Italian Herb
  • Mixed Sprouts (mung + lentil)

    Legume
    Mixed Sprouts (mung + lentil) thumbnail view

    Compounds

    • Sulforaphane (broccoli sprouts)potent cellular protection
    • Live enzymeseasier digestion of nutrients
    Macros (per 100g)
    kcal
    30
    Prot
    3g
    Carb
    5.9g
    Fibr
    1.8g
    Fat
    0.2g

    Used in

  • Avocado

    Fruit

    Compounds

    • Monounsaturated fatsheart and brain health
    • Glutathionesupports liver detox
    Macros (per 100g)
    kcal
    160
    Prot
    2g
    Carb
    9g
    Fibr
    6.7g
    Fat
    15g

    Used in

  • Cashews

    Seed/Nut

    Compounds

    • Magnesiummuscle and nervous system
    • Copperiron metabolism and antioxidant enzymes
    Macros (per 100g)
    kcal
    553
    Prot
    18g
    Carb
    30g
    Fibr
    3.3g
    Fat
    44g

    Used in

    • RecipesSprout Quinoa Bowl, Creamy Mushroom
  • Soy / TVP

    Legume

    Compounds

    • Isoflavoneshormone-balancing phytoestrogens
    • Complete proteinmuscle support and satiety
    Macros (per 100g)
    kcal
    333
    Prot
    51g
    Carb
    35g
    Fibr
    18g
    Fat
    1.2g

    Used in

  • Shiitake Mushrooms

    Vegetable

    Compounds

    • Beta-glucansimmune support
    • Ergothioneinerare antioxidant for cellular health
    Macros (per 100g)
    kcal
    34
    Prot
    2.2g
    Carb
    6.8g
    Fibr
    2.5g
    Fat
    0.5g

    Used in

    • RecipesWok Veggies, Creamy Mushroom
  • Tomato

    Fruit

    Compounds

    • Lycopeneheart and prostate health (better absorbed cooked)
    • Vitamin Cimmune support
    Macros (per 100g)
    kcal
    18
    Prot
    0.9g
    Carb
    3.9g
    Fibr
    1.2g
    Fat
    0.2g

    Used in

    • RecipesCurry Box, Mushroom, Sweet & Sour, Italian Herb
  • Turmeric

    Herb/Spice

    Compounds

    • Curcuminwell-studied anti-inflammatory compound
    • Turmeronessupport brain-derived neurotrophic factor
    Macros (per 100g)
    kcal
    312
    Prot
    9.7g
    Carb
    67g
    Fibr
    22g
    Fat
    3.3g

    Used in

    • RecipesGolden Turmeric Curry Box
  • Black Pepper

    Herb/Spice

    Compounds

    • Piperineboosts curcumin absorption ~2000%
    Macros (per 100g)
    kcal
    251
    Prot
    10g
    Carb
    64g
    Fibr
    25g
    Fat
    3.3g

    Used in

    • RecipesCurry Box, Creamy Mushroom
  • Green Bell Pepper

    Vegetable
    Green Bell Pepper thumbnail view

    Compounds

    • Vitamin Cboosts iron absorption
    • Capsanthincarotenoid antioxidant
    Macros (per 100g)
    kcal
    31
    Prot
    1g
    Carb
    6g
    Fibr
    2.1g
    Fat
    0.3g

    Used in

  • Black Sesame

    Seed/Nut

    Compounds

    • Sesaminlignan, supports liver and cholesterol
    • Calcium + Ironbone and blood health
    Macros (per 100g)
    kcal
    573
    Prot
    18g
    Carb
    23g
    Fibr
    12g
    Fat
    50g

    Used in

    • RecipesMicrogreens Quinoa, Black Sesame
  • Microgreens

    Vegetable (Leafy)

    Compounds

    • Chlorophyllantioxidant, gentle detox
    • Concentrated vitaminsup to 40× the nutrient density of mature greens
    Macros (per 100g)
    kcal
    30
    Prot
    2.5g
    Carb
    4g
    Fibr
    1.8g
    Fat
    0.4g

    Used in

    • RecipesMicrogreens Quinoa, Italian Herb
  • Oregano & Basil

    Herb/Spice

    Compounds

    • Carvacrol (oregano)antimicrobial, anti-inflammatory
    • Eugenol (basil)antioxidant and anti-inflammatory
    Macros (per 100g)
    kcal
    265
    Prot
    9g
    Carb
    69g
    Fibr
    43g
    Fat
    4.3g

    Used in

    • RecipesItalian Herb Soy on Quinoa
  • Red Cabbage

    Vegetable (Cruciferous)
    Red Cabbage thumbnail view

    Compounds

    • Anthocyaninsdeep purple antioxidant pigments
    • Sulforaphane & Indolescruciferous cellular defense
    • Vitamin Cimmune & collagen support
    Macros (per 100g)
    kcal
    31
    Prot
    1.4g
    Carb
    7.4g
    Fibr
    2.1g
    Fat
    0.2g

    Used in

    • JuicingEvening Purple Berry Smoothie
  • Mangosteen Rind

    Fruit

    Compounds

    • Xanthones (α-mangostin)rare, highly studied anti-inflammatory
    • Polyphenolsbroad systemic antioxidant support
    Macros (per 100g)
    kcal
    73
    Prot
    0.4g
    Carb
    18g
    Fibr
    1.8g
    Fat
    0.6g

    Used in

    • JuicingEvening Purple Berry Smoothie
  • Gooseberry

    Fruit (Berry)

    Compounds

    • Vitamin Cvery high antioxidant load
    • Polyphenolssupports vascular health
    Macros (per 100g)
    kcal
    44
    Prot
    0.9g
    Carb
    10g
    Fibr
    4.3g
    Fat
    0.6g

    Used in

    • JuicingEvening Purple Berry Smoothie
  • Blackcurrent

    Fruit (Berry)

    Compounds

    • Anthocyaninsdeep pigment antioxidants, eye & brain
    • Vitamin C4× orange's content, immune support
    Macros (per 100g)
    kcal
    63
    Prot
    1.4g
    Carb
    15g
    Fibr
    4.3g
    Fat
    0.4g

    Used in

    • JuicingEvening Purple Berry Smoothie
  • Seeded Grapes

    Fruit

    Compounds

    • Resveratrol (skin & seeds)vascular & longevity research
    • OPCs (seeds)potent flavonoid antioxidants
    Macros (per 100g)
    kcal
    69
    Prot
    0.7g
    Carb
    18g
    Fibr
    0.9g
    Fat
    0.2g

    Used in

  • Pomegranate

    Fruit

    Compounds

    • Punicalaginsmost powerful antioxidants in pomegranate
    • Ellagic acidheart, vascular & anti-aging support
    Macros (per 100g)
    kcal
    83
    Prot
    1.7g
    Carb
    19g
    Fibr
    4g
    Fat
    1.2g

    Used in