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.

ZincLow-CarbVeganWeight LossGluten-Free

Agave Nectar (Agave Syrup): Mild, High-Fructose Liquid Sweetener—Low GI but Still Added Sugar

Agave nectar is a filtered, enzymatically processed syrup from agave sap: sweeter than sugar, low glycemic index, yet very high in fructose (≈70–85%)—use sparingly and adjust recipes for moisture & browning.

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.

ZincWeight LossProteinGluten-FreeIron

Anchovies: Tiny Umami Powerhouse Rich in Omega-3, Calcium, Iron & Complete Protein

A single fillet concentrates EPA/DHA omega-3s, protein, calcium (if bone-in) and potent savory nucleotides—use sparingly to build depth in sauces, dressings and vegetable dishes.

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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.

VeganGluten-FreeDairy-Free

Xanthan Gum: Gluten-Free Binder That Thickens with Just 0.5 %

A corn-sugar-fermented powder that turns watery batters into elastic dough and stabilises salad dressings at ≈ 0.2–0.5 % by weight.

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.

VeganProteinGluten-FreeIronDairy-Free

TVP: 50 % Protein, Zero Fat — Vegan Meat from Soy Flour

Textured vegetable protein (TVP) is a shelf-stable soy product with 50 % protein and 0 % fat. It mimics ground meat after soaking, making it a top choice for plant-based diets.

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.

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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.

Gluten-Free

Gluten‑Free Flour Guide: Ratios, Nutrition & Fool‑Proof Blends for Better Baking

Master rice, sorghum, tapioca and xanthan gum to mimic wheat texture—no gritty cupcakes ever again.