We’ve provided an alphabetical list of the nutrition information for ingredients that appear in Hearty At Home recipes. Please see our Nutritional Disclaimer.
Alphabetical Nutrition Information
A
Almonds/Pine Nuts: Almonds and pine nuts are both types of tree nuts which provide many essential nutrients such as minerals, vitamins, proteins, lipids, fatty acids, etc. that are necessary to maintain good health. They are especially important in the prevention of cardiometabolic diseases which include obesity, hypertension, diabetes mellitus and metabolic syndrome. They also have antioxidant properties and they also contain fiber and polyphenols which aid in microbial fermentation in the gut that is important to maintain gastrointestinal health.
Apple Cider Vinegar: Apple cider vinegar is rich in B-vitamins and polyphenols which serve as antioxidants to prevent various diseases. It also has the ability to lower blood glucose levels which can then lower the risk of diabetes.
B
Basil: Basil has traditionally been used as a source of dietary fiber and to treat cough, headaches, worms, diarrhea, and skin infections. It also has anti-cancer, antifungal, antibacterial, and anti-inflammatory properties. Basil also plays a role in the prevention of diabetes by controlling/decreasing blood glucose levels.
Bay Leaves: Bay leaves have antimicrobial, antioxidant, and anti-inflammatory properties which all are necessary for better immune system functioning. Some Antioxidants include vitamin C, vitamin E, and carotenoids and they can lower blood cholesterol and uric acid levels.
Bell Pepper: Bell peppers come in different colors and are very common worldwide because of the health benefits it provides to the human body. It is composed of different bioactive compounds such as carotenoids and vitamin C. One carotenoid makes provitamin A which is then converted to vitamin A. The red bell peppers which are known to be the ripened state have the greatest amount of vitamin C. The phenolic compounds have antioxidant properties which protect the body against oxidative stress that lead to the development of certain diseases and cancers including cardiovascular disease, Alzheimer’s disease, cataracts, and prostate cancer.
Black Beans: Black beans contain a variety of bioactive compounds that have antioxidant and anti-inflammatory properties which protect the body and reduce the risk of diseases. They are rich in dietary fiber which also has a high antioxidant capacity. Black beans have the ability to reduce blood glucose after a meal by improving insulin response. The presence of dietary fiber is beneficial in prevention of colorectal cancer and also maintenance of a healthy microbiome that can protect the body.
Black pepper: Black pepper has antioxidant properties as well as some antimicrobial properties. It is important for maintaining the health of the gastrointestinal system of the human body. Due to its antioxidant properties, it can control tumor growth and, therefore, prevent various types of cancer. It has also been found to have some neurological benefits, specifically with cognitive function.
Brussel Sprouts: Brussel sprouts are a type of cruciferous vegetable which contain a sulfur-containing phytochemical called glucosinolate. Glucosinolate has anti-cancer properties, particularly preventing DNA damage and new blood cells from growing into tumor cells.
C
Capers: Capers are composed of phenolic compounds which have antioxidant, anti-diabetic, anti-inflammatory, anti-bacterial, anti-tumor, and anti-hepatotoxic properties. H. Pylori is a type of bacteria that can grow in the gastrointestinal tract which can lead to gastric cancer. Therefore, capers’ antibacterial properties have the ability to prevent gastric cancer.
Carrots: Carrots are a type of root vegetable which contains many different nutrients. The carotenoids act as antioxidants that protect the body. These carotenoids also lead to the production of vitamin A which is important for many aspects such as better eye health and immune system functioning. Cancer can also be prevented as the carotenoids can aid in the process of cancer cell death. Carrots also provide vitamins C, K, and B1 which are important for fighting infections, preventing bleeding, and helping the nervous system respectively.
Cauliflower: Cauliflower belongs to the same family as broccoli and cabbage. It has been found to be protective against certain cancers and other chronic diseases such as cardiovascular disease. This is due to the different vitamins, carotenoids, fiber, soluble sugars, minerals, glucosinolates, and phenolic compounds present in cauliflower. The antioxidant levels are highest with raw cauliflower and decrease slightly when cooked, steamed, boiled, etc.
Cayenne pepper: Cayenne pepper contains a phytochemical known as capsaicin which can activate a protein known as TRPV1. When present, this protein can reduce the risk of various cancers such as gastric, breast, and prostate cancer.
Celery: Celery contains a variety of bioactive compounds such as vitamins that have antioxidant and anti-inflammatory properties. Celery can reduce the risk of certain diseases and health conditions such as cardiovascular disease, tumors, etc. Vitamin E and the phenolic compounds play a role in preventing damage from free radicals.
Cherry Tomatoes: Tomatoes are composed of different types of bioactive compounds such as carotenoids, vitamins, and phenolic compounds. All three of these act as antioxidants for the human body that work to prevent inflammatory processes, certain cancers (lung and colorectal), and noncommunicable diseases (diseases that are not spread through infection). Vitamin E is protective against prostate cancer, vitamin C lowers cholesterol levels, and folates reduce the risk of arterial damage.
Coconut Milk: Coconut milk is made from scraped coconut kernel. There are various phenolic compounds present which protect and prevent oxidative damage of proteins, DNA, and lipids of the body. Protection against oxidative damage can reduce the risk of cancer, atherosclerosis, hypertension and diabetes mellitus. We always use lite coconut milk which contains half the fat of regular coconut milk. You may also substitute for unsweetened, unflavored soy or nut milk, cow’s milk (for non-vegan), or you may dilute regular coconut milk with water (i.e. 2/3 cup coconut milk + 1/3 cup water for a recipe that calls for 1 cup)
Cumin: Cumin has antioxidant properties that can prevent many chronic diseases such as cardiovascular disease. It also contains compounds known as phytosterols which help reduce blood cholesterol levels in the body.
Curry Powder: Curry powder is made from turmeric, chilli powder, ground coriander, ground cumin, ground ginger and pepper. Therefore, it has many roles such as acting as an anti-inflammatory, improving heart health by lowering triglyceride and cholesterol levels, and treating chronic diseases including rheumatoid arthritis, inflammatory bowel disease, Alzheimer’s and certain cancers like colon, stomach, lung, breast, and skin cancers.
G
Garlic: Garlic’s chemical composition is important in protecting the human body from various health conditions and diseases. Garlic aids in the prevention of cardiovascular disease by reducing blood pressure and controlling cholesterol levels. Garlic can also prevent thrombosis which is the blood clots block arteries and veins. Cancer can be prevented as the bioactive compounds in garlic can inhibit the growth of cancer cells or destroy them all together, and they keep carcinogens from becoming activated. Antimicrobial properties are also present.
Ginger: Ginger has been used traditionally to relieve common health problems, including pain, nausea, and vomiting. Ginger contains compounds known as gingerols which possess antioxidant, antimicrobial, and anti-neuroinflammation properties. In relation to cancer, ginger has been found to reduce chemotherapy-induced nausea and vomiting (CINV) in cancer patients. It has also seen to reduce the risk of colorectal cancer, specifically.
I
Italian Seasoning: Italian seasoning is made from a variety of spices such as basil, marjoram, oregano, rosemary, and thyme. These species are seen to have antioxidant, anti-inflammatory, and antibacterial properties which can reduce the risk of developing many types of diseases and health conditions.
K
Kale: Kale is a leafy green and comes with numerous health benefits due to the bioactive compounds that are present within it. The bioactive compounds such as vitamins and carotenoids can be protective against carcinogens, oxidative stress, inflammation, and potential infections due to microbes.
L
Lemon: Lemons contain an abundant amount of citric acid, vitamin C, and polyphenols which can alleviate fatigue and can have lipid-lowering effect. One of the polyphenols in lemons known as eriocitrin is a vital antioxidant. They also have anti-cancer properties and actually are beneficial medicinal plants for chemotherapy. They also possess anti-hypertension and antibacterial properties.
Lentils: Lentils are rich in bioactive compounds, especially polyphenols which play a vital role in the prevention of degenerative diseases such as diabetes, cardiovascular diseases, and cancer. They also contain a high amount of prebiotics that aid in maintaining the gut microbial environment, and they are rich in iron which may prevent conditions like anemia.
Lime: Limes contain a variety of phytochemical compounds which give the lime its antioxidant, anticancer, antidiabetic, and anti-inflammatory properties, and much more. Due to these properties, limes have been found to reduce the risk of certain types of cancer. These include lymphoma, colon, pancreatic, and breast cancer by inhibiting the growth of those cancer cells.
M
Marjoram: Marjoram possesses anti-inflammatory, antimicrobial, and antioxidant properties. It has also been found to be beneficial to hormonal health for women, especially those suffering with PCOS.
Mushrooms: Mushrooms are used in a variety of cuisines and provide a lot of flavor and nutrients. They are low in calories, sodium, carbohydrates, and fat. They also act as nutraceuticals that play a role in the prevention or treatment of Parkinson’s, Alzheimer’s, hypertension, and stroke.
N
Northern Beans: Northern beans are also known as white beans which are a type of legume that provide a variety of nutrients such as fiber, protein, B vitamins, iron, etc. They are also contain almost no saturated fat. These beans, along with other legumes, are primarily a part of the Mediterranean diet. The consumption of beans help to control diabetes by improving glycemic and lipid control.
Nutritional Yeast: Yeasts are most well known for their probiotic effects which play a role in the prevention of various gastrointestinal diseases. Yeasts also produce a significant amount of folate which has been seen to decrease the risk of cancer, cardiovascular diseases, and even Alzheimer’s.
O
Olive Oil: Olive oil is an important part of the Mediterranean diet which has long been known to play a role in prevention of degenerative diseases and an extended longevity. The phenols present in olive oil allow for its antioxidant properties. Olive oil is also a type of monounsaturated fat which has been advised to be used a replacement for saturated fats in order to prevent coronary heart disease.
Onion: Onions are used in a variety of dishes, and in most cases, they are used more than vegetables. The bioactive compounds in onions are antioxidants that are important for the protection of the body’s numerous cells. The sulfides can reduce the risk of cancer, particularly those associated with the digestive tract as they can inactivate carcinogens and have antimicrobial properties.
Oregano: Oregano can be considered a natural food preservative as it is antioxidant and antimicrobial. It has been shown to aid in improving gastrointestinal health.
P
Paprika: Paprika can be considered a natural food preservative. It also has antimicrobial, antioxidant, and anti-inflammatory properties which all are necessary for better immune system functioning and protection of the body’s cells. Paprika, like other spices, can prevent certain diseases and health conditions such as cardiovascular disease, type 2 diabetes, and cancer.
Peas: Peas contain a variety of carbohydrates, proteins, dietary fiber, starch, and other nutrients which are beneficial to the human body. Fiber and starch, in particular, play a role in preventing diabetes and colorectal cancer as they can be fermented in the large intestine rather than absorbed in the small intestine. They also have antioxidant and antimicrobial properties, and they also help to control blood pressure.
R
Red Curry Paste: Red curry paste is composed of many bioactive compounds which have anti-inflammatory and antioxidant properties. These properties act as a protective factor against many different types of cancers.
Red Kidney Beans: Red kidney beans are considered a type of legumes that is used primarily in the Mediterranean diet along with other types of beans, and they provide nutrients such as fiber, protein, B vitamins, etc. . The consumption of beans such as red kidney beans has been proven to be effective in prevention of diabetes. They are also important in reducing the risk of heart conditions such as stroke, cardiovascular disease, and high blood pressure. A diet rich in legumes can lower A1C (the hemoglobin levels associated with sugars), cholesterol, and triglyceride levels.
Rice: Rice is a rich source of carbohydrates and proteins. Due to it being considered a high glycemic food though, the intake of rice should be limited since overconsumption can lead to diabetes, cardiovascular diseases, cancers, and celiac disease. Brown rice has been found to have more benefits as it has more nutrients and bioactive compounds which possess antioxidant, anti-inflammatory, anti-cancer, and anti-diabetic properties.
Rice Vinegar: Rice vinegar, like other types of vinegar, is a combination of acetic acid and water. It contains a variety of vitamins, mineral salts, amino acids, and polyphenolic compounds.
Rosemary: Rosemary contains a variety of essential oils and phenolic compounds which have been known to have antioxidant, anti-inflammatory, antidiabetic, and antidiuretic properties along with the ability to improve cognitive deficits.
S
Salt: Salt should be consumed in limited amounts as it can increase blood pressure. However, it is still needed for the proper function of the human body. It plays a role in fluid and blood pressure regulation.
Sesame Oil: Sesame oil has anti-inflammatory and antioxidant properties giving it the potential to prevent various diseases and health conditions such as atherosclerosis and cardiovascular disease. Sesame oil is known to reduce the levels of LDL (low-density lipoproteins), also known as bad cholesterol, while maintaining the levels of HDL (high-density lipoproteins), also known as good cholesterol.
Spinach: Spinach contains a wide variety of nutrients which include vitamins and minerals like iron that aids in the prevention of anemia. It also has phytochemicals and bioactive properties such as antioxidant, anti-inflammatory, anticancer, antidiabetic, hypoglycemic, and hypolipidemic properties that play a role in the prevention of different chronic diseases and health conditions. The risk of the following cancers can also be reduced through spinach consumption: breast, lung, colorectal, and gastrointestinal tract-related cancers. Carotenoids in spinach can also prevent macular degeneration and cataracts.
Sweet potatoes: Sweet potatoes have different bioactive compounds such as phytochemicals that give them that color and also play a role in the prevention of certain diseases through their antioxidant properties. Certain compounds known as anthocyanins can suppress the growth of cancer cells and even destroy them. Sweet potatoes have been found to reduce the risk of one cancer, in particular, colorectal cancer. They are also rich in vitamin A which is beneficial for individuals with that deficiency.
T
Tahini: Tahini is made from sesame seeds. Sesame seeds have antioxidant properties which play a role in the prevention of free radical-related diseases. They also have anticarcinogenic properties which can reduce the risk of multiple types of cancers by preventing the growth of tumors. They are also high in protein, vitamin B1, dietary fiber, and minerals such as phosphorus, iron, magnesium calcium, manganese, copper, and zinc. They also contain special beneficial fibers called lignans that have a cholesterol-lowering effect in humans, thus also reducing the risk of cardiovascular diseases.
Tempeh/Tofu/Edamame/Soy Sauce: Tempeh, Tofu, Edamame, and Soy Sauce are made from soy which has been known to be a high-quality protein and healthful fat. Soy plays a big role in the prevention of various chronic diseases such as coronary artery disease, breast cancer, and prostate cancer. It also helps with depression, skin health, and renal function. Soy contains isoflavones which act as SERMs (selective estrogen receptor modulators) that inhibit the action of estrogen so breast cells do not grow and multiply. Therefore, soy has the ability to reduce the risk of breast cancer.
Thyme: Thyme has antimicrobial, antioxidant, and anti-inflammatory properties which all are necessary for better immune system functioning and protection of the body’s cells.
Tomatoes: Tomatoes, in general, are composed of different types of bioactive compounds such as carotenoids, vitamins, and phenolic compounds. All three of these act as antioxidants for the human body that work to prevent inflammatory processes, certain cancers (lung and colorectal), and noncommunicable diseases (diseases that are not spread through infection). Vitamin E is protective against prostate cancer, vitamin C lowers cholesterol levels, and folates reduce the risk of arterial damage.
V
Vegetable Broth: Even though it has a lot of sodium, vegetable broth is made from different types of vegetables such as carrots, onions, and celery. These ingredients provide different nutrients that are necessary for the proper function of the body and its systems. However, one should be cautious about the overuse of vegetable broth due to its high sodium content which may negatively impact aspects of your health such as increased blood pressure.
W
White Beans: White beans are a type of legume that provide a variety of nutrients such as fiber, protein, B vitamins, iron, etc. They are also contain almost no saturated fat. These beans, along with other legumes, are primarily a part of the Mediterranean diet. The consumption of beans help to control diabetes by improving glycemic and lipid control.
Z
Zucchini/Squash: Zucchini also has antioxidant and anti-inflammatory properties which can aid in preventing different types of diseases and cancers. The anti-inflammatory properties are especially beneficial for those with asthma. Potassium in the zucchini helps to reduce blood pressure.