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

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

    Used in

  • Lemon

    Fruit

    Compounds

    • Vitamin Cantioxidant, iron absorption
    • Citric acidsupports 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

    Used in

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

    Fruit

    Compounds

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

    Used in

    • JuicingMorning Green Juice · Night Red Juice
  • Spinach

    Leafy green

    Compounds

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

    Used in

  • Curly Kale

    Leafy green

    Compounds

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

    Used in

  • Mixed Lettuce

    Leafy green

    Compounds

    • Folatecell 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

  • Xiao Bai Cai (Bok Choy)

    Leafy green

    Compounds

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

    Used in

  • Celery

    Vegetable

    Compounds

    • Apigeninflavonoid, calming and anti-inflammatory
    • Phthalidessupport healthy blood pressure
    Macros (per 100g)
    kcal
    16
    Protein
    0.7g
    Carbs
    3g
    Fiber
    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
    Protein
    1g
    Carbs
    3.7g
    Fiber
    2.8g
    Fat
    0.2g

    Used in

  • Broccoli

    Vegetable

    Compounds

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

    Used in

  • Sweet Beans

    Legume

    Compounds

    • Plant proteincomplete amino acid profile with grains
    • Folatecell health
    Macros (per 100g)
    kcal
    81
    Protein
    5.4g
    Carbs
    14g
    Fiber
    4.9g
    Fat
    0.4g

    Used in

  • Moringa Leaves

    Leafy green

    Compounds

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

    Used in

  • Beetroot

    Vegetable

    Compounds

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

    Used in

    • JuicingPurple Smoothie · Night Red Juice
  • Carrot

    Vegetable

    Compounds

    • Beta-caroteneconverts to vitamin A for skin & eyes
    • Falcarinolstudied for cellular protection
    Macros (per 100g)
    kcal
    41
    Protein
    0.9g
    Carbs
    10g
    Fiber
    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
    Protein
    1.8g
    Carbs
    18g
    Fiber
    2g
    Fat
    0.8g

    Used in

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

    Fruit

    Compounds

    • Anthocyaninsbrain and heart support
    • Pterostilbeneantioxidant, metabolic health
    Macros (per 100g)
    kcal
    57
    Protein
    0.7g
    Carbs
    14g
    Fiber
    2.4g
    Fat
    0.3g

    Used in

  • Blackberries

    Fruit

    Compounds

    • Anthocyaninsanti-inflammatory pigments
    • Ellagic acidstudied for cellular protection
    Macros (per 100g)
    kcal
    43
    Protein
    1.4g
    Carbs
    10g
    Fiber
    5.3g
    Fat
    0.5g

    Used in

  • Raspberries

    Fruit

    Compounds

    • Ellagitanninsgut-derived antioxidants
    • Vitamin Cimmune support
    Macros (per 100g)
    kcal
    52
    Protein
    1.2g
    Carbs
    12g
    Fiber
    6.5g
    Fat
    0.7g

    Used in

  • Banana

    Fruit

    Compounds

    • Potassiummuscle and heart function
    • Resistant starchfeeds beneficial gut bacteria
    Macros (per 100g)
    kcal
    89
    Protein
    1.1g
    Carbs
    23g
    Fiber
    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
    Protein
    17g
    Carbs
    42g
    Fiber
    34g
    Fat
    31g

    Used in

  • Cinnamon

    Herb/Spice

    Compounds

    • Cinnamaldehydeblood sugar and antimicrobial support
    • Polyphenolsantioxidant
    Macros (per 100g)
    kcal
    247
    Protein
    4g
    Carbs
    81g
    Fiber
    53g
    Fat
    1.2g

    Used in

  • Quinoa

    Grain

    Compounds

    • Complete proteinall essential amino acids
    • Quercetin + kaempferolantioxidant flavonoids
    Macros (per 100g)
    kcal
    120
    Protein
    4.4g
    Carbs
    21g
    Fiber
    2.8g
    Fat
    1.9g

    Used in

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

    Legume

    Compounds

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

    Used in

  • Avocado

    Fruit

    Compounds

    • Monounsaturated fatsheart and brain health
    • Glutathionesupports liver detox
    Macros (per 100g)
    kcal
    160
    Protein
    2g
    Carbs
    9g
    Fiber
    6.7g
    Fat
    15g

    Used in

  • Cashews

    Seed/Nut

    Compounds

    • Magnesiummuscle and nervous system
    • Copperiron metabolism and antioxidant enzymes
    Macros (per 100g)
    kcal
    553
    Protein
    18g
    Carbs
    30g
    Fiber
    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
    Protein
    51g
    Carbs
    35g
    Fiber
    18g
    Fat
    1.2g

    Used in

  • Shiitake Mushrooms

    Vegetable

    Compounds

    • Beta-glucansimmune support
    • Ergothioneinerare antioxidant for cellular health
    Macros (per 100g)
    kcal
    34
    Protein
    2.2g
    Carbs
    6.8g
    Fiber
    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
    Protein
    0.9g
    Carbs
    3.9g
    Fiber
    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
    Protein
    9.7g
    Carbs
    67g
    Fiber
    22g
    Fat
    3.3g

    Used in

    • RecipesGolden Turmeric Curry Box
  • Black Pepper

    Herb/Spice

    Compounds

    • Piperineboosts curcumin absorption ~2000%
    Macros (per 100g)
    kcal
    251
    Protein
    10g
    Carbs
    64g
    Fiber
    25g
    Fat
    3.3g

    Used in

    • RecipesCurry Box, Creamy Mushroom
  • Bell Pepper

    Vegetable

    Compounds

    • Vitamin Cboosts iron absorption
    • Capsanthincarotenoid antioxidant
    Macros (per 100g)
    kcal
    31
    Protein
    1g
    Carbs
    6g
    Fiber
    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
    Protein
    18g
    Carbs
    23g
    Fiber
    12g
    Fat
    50g

    Used in

    • RecipesMicrogreens Quinoa, Black Sesame
  • Microgreens

    Leafy green

    Compounds

    • Chlorophyllantioxidant, gentle detox
    • Concentrated vitaminsup 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

    • 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
    Protein
    9g
    Carbs
    69g
    Fiber
    43g
    Fat
    4.3g

    Used in

    • RecipesItalian Herb Soy on Quinoa