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
Compounds
- Bromelain — anti-inflammatory enzyme, aids digestion
- Vitamin C — antioxidant, immune support
- Manganese — bone and connective tissue support
Macros (per 100g)›
- kcal
- 50
- Prot
- 0.5g
- Carb
- 13g
- Fibr
- 1.4g
- Fat
- 0.1g
Used in
- Juicing — Morning Green Juice
Lemon
Fruit (Citrus)
Compounds
- Vitamin C — antioxidant, iron absorption
- Citric acid — supports 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
Green Apple
Fruit
Compounds
- Quercetin — antioxidant flavonoid, anti-inflammatory
- Pectin — soluble fiber, feeds gut bacteria
- Polyphenols — support metabolic and heart health
Macros (per 100g)›
- kcal
- 52
- Prot
- 0.3g
- Carb
- 14g
- Fibr
- 2.4g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice · Night Red Juice
Round Spinach
Vegetable (Leafy)
Compounds
- Chlorophyll — supports detox pathways
- Lutein + Zeaxanthin — eye health
- Folate + Iron — blood and energy
Macros (per 100g)›
- kcal
- 23
- Prot
- 2.9g
- Carb
- 3.6g
- Fibr
- 2.2g
- Fat
- 0.4g
Used in
- Juicing — Morning Green Juice
Curly Kale
Vegetable (Leafy)
Compounds
- Sulforaphane — cellular protection, studied for anti-cancer activity
- Vitamin K — bone and clotting health
- Chlorophyll — antioxidant, gentle detox
Macros (per 100g)›
- kcal
- 35
- Prot
- 2.9g
- Carb
- 4.4g
- Fibr
- 4.1g
- Fat
- 1.5g
Used in
- Juicing — Morning Green Juice
Mixed Lettuce
Vegetable (Leafy)
Compounds
- Folate — cell 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
- Juicing — Morning Green Juice
Xiao Bai Cai (Bok Choy)
Vegetable (Leafy)
Compounds
- Glucosinolates — convert to sulforaphane — cellular defense
- Calcium — bone support, plant-based source
Macros (per 100g)›
- kcal
- 13
- Prot
- 1.5g
- Carb
- 2.2g
- Fibr
- 1g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice
Celery
Vegetable
Compounds
- Apigenin — flavonoid, calming and anti-inflammatory
- Phthalides — support healthy blood pressure
Macros (per 100g)›
- kcal
- 16
- Prot
- 0.7g
- Carb
- 3g
- Fibr
- 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
- Prot
- 1g
- Carb
- 3.7g
- Fibr
- 2.8g
- Fat
- 0.2g
Used in
- Juicing — Morning Green Juice
Broccoli
Vegetable (Cruciferous)
Compounds
- Sulforaphane — one of the most studied protective compounds
- Indole-3-carbinol — hormone metabolism support
Macros (per 100g)›
- kcal
- 34
- Prot
- 2.8g
- Carb
- 7g
- Fibr
- 2.6g
- Fat
- 0.4g
Used in
- Juicing — Morning Green Juice
Sweet Peas
Legume
Compounds
- Plant protein — complete amino acid profile with grains
- Folate — cell health
Macros (per 100g)›
- kcal
- 81
- Prot
- 5.4g
- Carb
- 14g
- Fibr
- 4.9g
- Fat
- 0.4g
Used in
- Juicing — Morning Green Juice
Moringa Leaves
Vegetable (Leafy)
Compounds
- Quercetin — blood pressure and antioxidant support
- Chlorogenic acid — blood sugar regulation
- Vitamins A, C, E — broad antioxidant profile
Macros (per 100g)›
- kcal
- 64
- Prot
- 9.4g
- Carb
- 8.3g
- Fibr
- 2g
- Fat
- 1.4g
Used in
- Juicing — Morning Green Juice
Beetroot
Vegetable (Root)Compounds
- Betalains — antioxidant, supports liver detox
- Dietary nitrates — linked to better blood flow and stamina
Macros (per 100g)›
- kcal
- 43
- Prot
- 1.6g
- Carb
- 10g
- Fibr
- 2.8g
- Fat
- 0.2g
Used in
- Juicing — Purple Smoothie · Night Red Juice
Carrot
Vegetable (Root)Compounds
- Beta-carotene — converts to vitamin A for skin & eyes
- Falcarinol — studied for cellular protection
Macros (per 100g)›
- kcal
- 41
- Prot
- 0.9g
- Carb
- 10g
- Fibr
- 2.8g
- Fat
- 0.2g
Ginger
Herb/SpiceCompounds
- Gingerol — soothes digestion, anti-inflammatory
- Shogaol — antioxidant, anti-nausea
Macros (per 100g)›
- kcal
- 80
- Prot
- 1.8g
- Carb
- 18g
- Fibr
- 2g
- Fat
- 0.8g
Blueberries
Fruit (Berry)Compounds
- Anthocyanins — brain and heart support
- Pterostilbene — antioxidant, metabolic health
Macros (per 100g)›
- kcal
- 57
- Prot
- 0.7g
- Carb
- 14g
- Fibr
- 2.4g
- Fat
- 0.3g
Used in
- Juicing — Purple Smoothie
Blackberries
Fruit (Berry)Compounds
- Anthocyanins — anti-inflammatory pigments
- Ellagic acid — studied for cellular protection
Macros (per 100g)›
- kcal
- 43
- Prot
- 1.4g
- Carb
- 10g
- Fibr
- 5.3g
- Fat
- 0.5g
Used in
- Juicing — Purple Smoothie
Raspberries
Fruit (Berry)Compounds
- Ellagitannins — gut-derived antioxidants
- Vitamin C — immune support
Macros (per 100g)›
- kcal
- 52
- Prot
- 1.2g
- Carb
- 12g
- Fibr
- 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
- Prot
- 1.1g
- Carb
- 23g
- Fibr
- 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
- Prot
- 17g
- Carb
- 42g
- Fibr
- 34g
- Fat
- 31g
Used in
- Juicing — Purple Smoothie
Cinnamon
Herb/SpiceCompounds
- Cinnamaldehyde — blood sugar and antimicrobial support
- Polyphenols — antioxidant
Macros (per 100g)›
- kcal
- 247
- Prot
- 4g
- Carb
- 81g
- Fibr
- 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
- Prot
- 4.4g
- Carb
- 21g
- Fibr
- 2.8g
- Fat
- 1.9g
Used in
- Recipes — Sprout Quinoa Bowl, Microgreens Quinoa, Italian Herb
Mixed Sprouts (mung + lentil)
Legume
Compounds
- Sulforaphane (broccoli sprouts) — potent cellular protection
- Live enzymes — easier digestion of nutrients
Macros (per 100g)›
- kcal
- 30
- Prot
- 3g
- Carb
- 5.9g
- Fibr
- 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
- Prot
- 2g
- Carb
- 9g
- Fibr
- 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
- Prot
- 18g
- Carb
- 30g
- Fibr
- 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
- Prot
- 51g
- Carb
- 35g
- Fibr
- 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
- Prot
- 2.2g
- Carb
- 6.8g
- Fibr
- 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
- Prot
- 0.9g
- Carb
- 3.9g
- Fibr
- 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
- Prot
- 9.7g
- Carb
- 67g
- Fibr
- 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
- Prot
- 10g
- Carb
- 64g
- Fibr
- 25g
- Fat
- 3.3g
Used in
- Recipes — Curry Box, Creamy Mushroom
Green Bell Pepper
Vegetable
Compounds
- Vitamin C — boosts iron absorption
- Capsanthin — carotenoid antioxidant
Macros (per 100g)›
- kcal
- 31
- Prot
- 1g
- Carb
- 6g
- Fibr
- 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
- Prot
- 18g
- Carb
- 23g
- Fibr
- 12g
- Fat
- 50g
Used in
- Recipes — Microgreens Quinoa, Black Sesame
Microgreens
Vegetable (Leafy)Compounds
- Chlorophyll — antioxidant, gentle detox
- Concentrated vitamins — up 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
- 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
- Prot
- 9g
- Carb
- 69g
- Fibr
- 43g
- Fat
- 4.3g
Used in
- Recipes — Italian Herb Soy on Quinoa
Red Cabbage
Vegetable (Cruciferous)
Compounds
- Anthocyanins — deep purple antioxidant pigments
- Sulforaphane & Indoles — cruciferous cellular defense
- Vitamin C — immune & collagen support
Macros (per 100g)›
- kcal
- 31
- Prot
- 1.4g
- Carb
- 7.4g
- Fibr
- 2.1g
- Fat
- 0.2g
Used in
- Juicing — Evening Purple Berry Smoothie
Mangosteen Rind
FruitCompounds
- Xanthones (α-mangostin) — rare, highly studied anti-inflammatory
- Polyphenols — broad systemic antioxidant support
Macros (per 100g)›
- kcal
- 73
- Prot
- 0.4g
- Carb
- 18g
- Fibr
- 1.8g
- Fat
- 0.6g
Used in
- Juicing — Evening Purple Berry Smoothie
Gooseberry
Fruit (Berry)Compounds
- Vitamin C — very high antioxidant load
- Polyphenols — supports vascular health
Macros (per 100g)›
- kcal
- 44
- Prot
- 0.9g
- Carb
- 10g
- Fibr
- 4.3g
- Fat
- 0.6g
Used in
- Juicing — Evening Purple Berry Smoothie
Blackcurrent
Fruit (Berry)Compounds
- Anthocyanins — deep pigment antioxidants, eye & brain
- Vitamin C — 4× orange's content, immune support
Macros (per 100g)›
- kcal
- 63
- Prot
- 1.4g
- Carb
- 15g
- Fibr
- 4.3g
- Fat
- 0.4g
Used in
- Juicing — Evening Purple Berry Smoothie
Seeded Grapes
FruitCompounds
- 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
- Juicing — Night Red Juice
Pomegranate
FruitCompounds
- Punicalagins — most powerful antioxidants in pomegranate
- Ellagic acid — heart, vascular & anti-aging support
Macros (per 100g)›
- kcal
- 83
- Prot
- 1.7g
- Carb
- 19g
- Fibr
- 4g
- Fat
- 1.2g
Used in
- Juicing — Night Red Juice