Horseradish: Pungent Brassica Root Rich in Sulfur Compounds (Glucosinolates) & Flavor Power

Freshly grated horseradish releases myrosinase-activated isothiocyanates (allyl, phenethyl) delivering nasal heat, antimicrobial activity and strong flavor with minimal calories.

Low-CarbVeganProteinGluten-FreeFiber

Coconut Flour: Gluten-Free High-Fiber Flour Alternative With Distinct Absorption & Mild Coconut Aroma

Made from defatted, dried coconut meat, coconut flour is ultra-absorbent, naturally gluten-free and rich in fiber (~10 g per 2 Tbsp) requiring recipe hydration & structure adjustments.

ProteinGluten-FreeIronFiber

Paneer: Fresh Non-Melting Indian Cheese Rich in Complete Protein & Calcium

Paneer is a fresh, acid-set, non-melting cheese supplying ~14–18 g complete protein and ~250–300 mg calcium per 100 g—versatile for curries, grills & high-protein vegetarian meals.

ZincVeganWeight LossGluten-FreeIronFiber

Papaya: Tropical Orange Fruit Rich in Vitamin C, Provitamin A Carotenoids, Fiber & Digestive Enzymes

Juicy, lightly sweet papaya supplies vitamin C, folate, fiber and papain—supporting digestion and colorful antioxidant intake with only ~60 kcal per cup.

ZincLow-CarbVeganWeight LossGluten-FreeFiber

Bitter Melon: Distinctly Bitter Gourd Rich in Vitamin C, Fiber & Bioactive Compounds

This warty tropical gourd offers vitamin C, folate, fiber and unique cucurbitane triterpenoids—proper prep tames bitterness while preserving potential blood-sugar and digestive benefits.

ZincVitamin CVeganWeight LossFiber

Tindora (Ivy Gourd): Low-Calorie Indian Gourd Rich in Fiber & Vitamin C

Crunchy like baby cucumbers yet closer to okra in nutrition, tindora adds tart-sweet flavor, gut-friendly fiber and immune-supporting vitamin C to stir-fries and pickles.

VeganGluten-FreeDairy-FreeFiber

Onion: 40-Calorie Allium Packed with Quercetin, Prebiotic Fiber & Sulfur Flavor

100 g raw onion gives 40 kcal, 7 mg vitamin C and prebiotic fructans that feed gut bacteria while adding depth to almost every cuisine.

VeganGluten-FreeDairy-FreeFiber

Demerara Sugar: Crunchy Amber Crystals with Molasses Hints & Trace Minerals

One teaspoon (4 g) provides 15 kcal and the subtle toffee flavour that upgrades coffee, oatmeal and brûléed desserts.

ZincVeganGluten-FreeVitamin BDairy-FreeFiber

Masa Harina: Nixtamalized Corn Flour Rich in Calcium, Fiber & B-Vitamins

¼ cup (30 g) of masa harina delivers 110 kcal, 3 g protein, 2 g fiber and 90 mg calcium—the foundation of authentic tortillas, tamales and pupusas.

LocalVitamin COrganicFiber

Spring on Your Plate: Why Asparagus, Spinach & Strawberries Shine Now

Local spring produce delivers peak flavour, vitamin C and gut‑friendly fibre while shrinking your carbon footprint.

Fiber

Fiber 101: Daily Targets, Best Sources & How to Boost Intake Without Bloating

Only 7 % of adults hit the 28‑gram goal—learn the difference between soluble, insoluble and fermentable fibers.

Vitamin CCalciumFiber

Healthy School Lunchbox: A Parent’s 5‑Step Blueprint

Balance protein, carbs and color to keep kids focused, energised and happy till the final bell.

FermentationFiber

Fermented Foods 101: Kombucha, Sauerkraut & Kimchi for a Happier Gut

Live cultures and prebiotic fiber team up to nourish your microbiome and tame digestion woes.

Weight LossHealthy FatsFiber

Mediterranean Diet 101: Swap Your Plate for Heart Health

Olive oil, fish and colorful plants can cut cardiovascular risk by 30 %—here’s how to start in one week.