Ingredients guide

Beet

Rich in betaine (liver support), folate, manganese. Contains natural nitrates.

Bell Pepper

Champion in vitamin C content (more than lemon). Rich in beta-carotene.

White Cabbage

Classic leafy vegetable. Source of vitamins C, K and fiber. Contains sulforaphane.

Carrot

Main source of beta-carotene (pro-vitamin A). Important for vision and skin. Rich in fiber.

Celery

Negative calorie food, rich in vitamin K, potassium, fiber. Natural diuretic.

Chickpeas

High plant protein, manganese, folate, iron. Low glycemic index.

Chili Pepper

Contains capsaicin (boosts metabolism), vitamins A, C, E. Antibacterial.

Dill

Contains vitamins C and A, calcium, magnesium. Essential oils aid digestion.

Split Peas

High in plant protein, vitamin B1, potassium, phosphorus. Good for heart and nervous system.

Edamame

Young soybeans in pods. Complete plant protein, iron, calcium, vitamin K.

Eggplant

Dense texture with slight bitterness. Rich in fiber, potassium, B vitamins. Helps lower cholesterol.

Fresh Cucumber

High water content vegetable. Contains potassium, silicon. Refreshing.

Garlic

Contains allicin (formed when crushed) — powerful antiviral and antibacterial. Selenium, manganese.

Green Onion

Source of vitamin C, pro-vitamin A and silicon. Has antibacterial properties.

Horseradish

Fiery root. Contains glycoside sinigrin, vitamin C, potassium. Powerful bactericide.

Leek

Finer, sweeter taste than onion. Rich in iron, potassium, folate, vitamin B6.

Lettuce

Low calorie, contains folate, vitamins A, K, C.

Mushrooms (Champignon)

Most popular cultivated mushroom. Protein, B vitamins, selenium, potassium.

Napa Cabbage

Tender juicy leaves. Contains vitamins C, A, K and folate.

Onion

Base of countless dishes. Rich in phytoncides, vitamin C, quercetin. Boosts immunity.

Parsley

Record holder in vitamin K. Rich in vitamin C, iron, potassium. Powerful antioxidant.

Pickled Cucumber

Lacto-fermented product. Source of sodium, potassium, probiotics.

Potato

Starch-rich root vegetable. Main source of potassium, contains vitamin C and B6.

Radish / Daikon

Contains mustard oils, vitamin C, potassium, fiber. Choleretic effect.

Red Cabbage

Purple color from anthocyanins. More antioxidants than white cabbage.

Red Onion

Sweeter and milder variety. Contains anthocyanins and quercetin.

Sauerkraut

Fermented product, probiotic. Record vitamin C content, rich in potassium.

Shallot

Small bulbs with delicate garlic aroma. More sugars than regular onion.

Sun-Dried Tomatoes

Concentrated lycopene and potassium. Intense sweet-spicy flavor.

Tomato

Source of lycopene (powerful antioxidant), vitamins C, K, potassium.

White Mushrooms (Dried)

Noble forest mushrooms with intense aroma. Contain selenium, copper, vitamin D, zinc.

Zucchini

Tender young vegetable. Rich in potassium, magnesium, vitamin C and antioxidants. Low calorie.

Capers

Pickled flower buds with sharp, briny flavor. Rich in quercetin and rutin antioxidants.

Mint

Cooling aromatic herb rich in menthol. Aids digestion. Used in drinks, desserts and savory dishes.

Green Peas

Sweet tender legume rich in plant protein, fiber, vitamins C and K. Quick to cook.

Spinach

Dark leafy green packed with iron, folate, vitamins K, A and C. Versatile in cooking.

Black Beans

Dense protein-rich legume with high fiber and folate. Staple in Latin American cuisine.

Broccoli

Cruciferous vegetable rich in sulforaphane, vitamins C and K. Supports detoxification.

Apples

Source of pectin, iron, vitamins C and K. Quercetin in skin is powerful antioxidant.

Cilantro

Herb with specific flavor. High in vitamin K, C, pro-vitamin A. Removes heavy metals.

Dried Cranberry

Contains proanthocyanidins (protects urinary tract), vitamin E.

Fresh Basil

Aromatic herb. Rich in vitamin K, iron, calcium, beta-carotene. Strong antioxidant.

Lemon

High vitamin C, citric acid, bioflavonoids. Strengthens blood vessels, boosts immunity.

Mango

Rich in vitamin A, C, copper, folate. Contains protein-digesting enzymes.

Olives

Source of monounsaturated fats, vitamin E, iron. Contains triterpene saponins.

Pear

Rich in fiber (pectin), potassium, copper. Less allergenic than apple.

Peppermint

Main component is menthol. Antispasmodic, calming, refreshing. Contains rutin.

Pine Nuts

Contain pinolenic acid (suppresses appetite), zinc, vitamins E and K.

Pineapple

Contains bromelain (protein-digesting enzyme), manganese, vitamin C.

Prunes

Highest sorbitol and fiber among dried fruits. Rich in potassium and boron.

Raisins

Dried grapes. Concentrated fast carbs. Rich in boron, potassium, iron.

Sesame Seeds

Record calcium content. Rich in copper, manganese, zinc, sesamin antioxidant.

Walnuts

Record in alpha-linolenic acid (omega-3), copper, manganese, biotin.

Lime

Citrus fruit rich in vitamin C and citric acid. Adds bright acidity to drinks, dressings and Asian dishes.

Avocado

Rich in heart-healthy monounsaturated fats, potassium and fiber. Creamy texture ideal for spreads.

Peanuts

Legume rich in plant protein, niacin, folate and resveratrol. High in monounsaturated fats.

Pistachio Cream

Sweet paste from ground pistachios, sugar and oil. Used in pastries, spreads and desserts.

Fresh Fruit

Natural source of vitamins, fiber and antioxidants. Each fruit has a unique nutritional profile.

Pistachio

Green nut rich in vitamin B6, thiamine, potassium and antioxidants. Distinct earthy-sweet flavor.

Chia Seeds

Tiny seeds packed with omega-3, fiber, calcium and protein. Form a gel when soaked in liquid.

Cornstarch / Potato Starch

Pure carbohydrate, used as thickener. Gluten-free.

Pasta

Made from durum wheat. Complex carbs with low GI. Contains protein, selenium, B vitamins.

Pearl Barley

Rich in selenium, copper, phosphorus, lysine. Lowers cholesterol.

Rice

Arborio is starchy, gives creaminess. Polished rice has fewer vitamins than brown.

Rice Flour

Gluten-free. Used for batter and baking. Rich in starch, B vitamins.

Semolina

Finely ground hard wheat. Quick cooking. Less fiber than whole grain.

Wheat Flour

Refined grain product. Basis of dough. Contains gluten.

Sugar

Pure carbohydrate sweetener. Provides instant energy. Used in baking, desserts and drinks.

Chocolate

Made from cacao beans. Dark chocolate is rich in flavonoids and iron. Contains theobromine.

Bread

Staple food made from flour, water and yeast. Source of carbohydrates, fiber and B vitamins.

Breadcrumbs

Ground dried bread used for coating and binding. Creates crispy golden crust when fried or baked.

Gelatin

Animal-derived protein used as gelling agent. Contains collagen, proline and glycine.

Cornstarch

Pure corn starch used as thickener for sauces, gravies and puddings. Gluten-free.

Baguette

Long French bread with crispy crust and airy crumb. Made from flour, water, yeast and salt.

Noodles

Wheat or egg-based long pasta. Staple across Asian cuisines. Source of complex carbohydrates.

Penne

Tube-shaped pasta with angled cuts. Holds sauce inside. Made from durum wheat.

Dry Yeast

Dehydrated baking yeast. Leavens dough by producing CO2. Long shelf life, easy to store.

Rolled Oats

Flattened whole oat grains. High in beta-glucan fiber that lowers cholesterol. Slow-release energy.

Bacon

Salted smoked pork belly. High fat, saturated fats, sodium. Releases aromatic fat when fried.

Beef

Valuable source of heme iron, creatine, zinc, vitamins B12 and B6.

Chicken

Dietary poultry meat. Breast is pure protein with minimal fat. Contains selenium, B3, B6.

Chicken / Beef Liver

Treasure of vitamin A, B12, iron, copper. Important for blood formation.

Ground Meat

Basis of meatballs, bolognese. Fat content depends on source meat.

Ham

Made from whole pork or beef. Contains much salt and phosphates. Less fat than bacon.

Lamb

Contains L-carnitine, B vitamins, zinc, selenium. Fattier than beef but less cholesterol.

Pork

Contains lots of thiamine (B1), zinc and selenium. Different cuts vary in fat content.

Smoked Sausage

Bright smoky, spicy flavor. High salt, fat, and nitrite content.

Veal

Meat from young bulls. More tender and lean than beef, lighter in color.

Sausage

Ground meat in casing, seasoned with spices. Protein-rich but high in sodium and fat.

Ground Beef

Minced beef used for burgers, meatballs and sauces. Rich in iron, zinc and B12.

Anchovy Fillet

Umami bomb. Base of Caesar sauce and tapenade. High sodium.

Carp

Contains phosphorus, cobalt, vitamin B12. Affordable fatty fish for braising.

Cod / Haddock / Halibut

Dietary lean white fish. Rich in iodine, selenium, vitamin B12.

Herring

One of the leaders in omega-3, coenzyme Q10, vitamin D.

Red Caviar (Salmon)

Source of easily digestible protein, folate, lecithin, omega-3 fatty acids.

Salmon / Trout

Valuable source of omega-3 (EPA and DHA), vitamin D and B12.

Shrimp

Rich in protein, iodine, selenium, astaxanthin antioxidant. Low calorie.

Squid

Complete protein, vitamin E, selenium, copper. Low calorie. Becomes rubbery if overcooked.

Sturgeon

Dense, fatty meat with unique flavor. Rich in selenium.

Fish

Lean protein source rich in omega-3 fatty acids, iodine and vitamin D. Heart-healthy.

Cod

Mild lean white fish. Excellent source of iodine, selenium, phosphorus and vitamin B12.

Crab

Delicate sweet shellfish. Excellent source of zinc, copper, selenium and vitamin B12.

Butter

Concentrated milk fat (82.5%). Source of vitamins A, D, E, K2 and butyric acid.

Cottage Cheese

Rich in casein, calcium, phosphorus.

Cream Cheese (Philadelphia)

Soft spreadable cheese. Smooth texture, creamy flavor. Base of cheesecakes.

Eggs

Yolk is concentrate of fat-soluble vitamins (A, D, E, B12), lecithin, choline. White is pure albumin.

Ghee

Clarified butter without water and milk solids. High smoke point. Contains butyric acid.

Greek Yogurt

Strained, higher protein and lower carbs than regular yogurt. Source of calcium and probiotics.

Heavy Cream

Used for sauces, creams, panna cotta. Contains fat-soluble vitamins.

Kefir

Contains unique probiotics (lactobacilli and kefir grains). Easily digestible.

Milk

Basic product. Source of calcium, casein, whey protein, vitamin B2.

Mozzarella

Young cheese. Fresh mozzarella in brine, delicate. Pizza mozzarella melts well.

Parmesan

Hard aged cheese. Record calcium and glutamate content. Grated, melts quickly.

Ricotta

Fresh whey cheese. Grainy texture, low fat compared to other cheeses. Rich in albumin.

Sour Cream

Contains milk fat, lecithin, vitamins A, E. Higher fat = less curdling in sauces.

Cheese

Concentrated source of calcium, protein and vitamin B12. Thousands of varieties worldwide.

Mascarpone

Italian cream cheese with 60–75% fat. Base of tiramisu. Mild buttery flavor.

Heavy Cream

High-fat cream (36%+). Whips into stiff peaks. Essential for ganache, sauces and desserts.

Yogurt

Fermented milk product with live cultures. Source of calcium, protein and probiotics.

Feta

Greek brined cheese from sheep or goat milk. Tangy, crumbly, lower fat than hard cheeses.

Balsamic Vinegar

Barrel-aged wine vinegar. Sweet and sour.

Honey

Natural sweetener. Contains fructose, glucose, enzymes, flavonoids. Antiseptic.

Mayonnaise

Cold sauce from oil, eggs and vinegar/lemon. High calorie.

Mustard (Dijon)

Made from black seeds, sharp, smooth. Contains essential oils, selenium, magnesium.

Olive Oil (Extra Virgin)

First cold press, rich in polyphenols, vitamin E. Anti-inflammatory.

Sesame Oil (Roasted)

Aromatic oil from roasted seeds. Used as seasoning, not for frying. Antioxidant.

Soy Sauce

Fermented soy product. Main source of glutamate (umami) in Asian cuisine.

Tomato Paste

Concentrated tomatoes. Thicker than sauce. Rich in lycopene.

Vegetable Oil

Universal frying oil. Refined — no smell. Source of vitamin E.

Worcestershire Sauce

Fermented English sauce based on vinegar, molasses, anchovies, tamarind. Umami flavor.

Vinegar

Fermented acetic acid solution. Adds brightness and acidity. Aids food preservation.

Tahini

Paste from ground sesame seeds. Rich in calcium, iron, magnesium and healthy fats.

Beef Broth

Savory stock from simmered beef bones. Rich in collagen, minerals and umami. Base for soups and sauces.

Red Wine Vinegar

Tangy vinegar from fermented red wine. Adds depth to vinaigrettes, marinades and sauces.

Tomato Sauce

Cooked blended tomatoes. Smoother and thinner than paste. Base for pasta, pizza and stews.

Lemon Juice

Fresh citrus juice high in vitamin C and citric acid. Brightens flavors in cooking and drinks.

Allspice

Flavor of cinnamon, nutmeg and pepper combined. Warming spice.

Bay Leaf

Classic spice for soups and braises. Contains essential oils, aids digestion.

Black Pepper

Universal spice. Contains piperine (improves absorption of curcumin).

Cinnamon

Warming, lowers blood sugar. Ceylon cinnamon is more delicate.

Cloves

Dried flower buds. Antiseptic, eugenol is painkilling. Very strong aroma.

Coriander (Seeds)

Seeds of cilantro plant. Flavor is spicy, citrusy-nutty. Rich in linalool.

Cumin (Zira)

Key spice for pilaf. Improves digestion, rich in iron.

Ginger

Contains gingerol. Anti-inflammatory, warming. Aids digestion.

Nutmeg

Grated, added to sauces (béchamel). Toxic in large doses.

Oregano

Base of Italian and Greek cuisine. Powerful antioxidant, rich in vitamin K.

Paprika

Ground sweet pepper. Rich in vitamin A (carotenoids). Smoked paprika adds campfire aroma.

Rosemary

Pine and lemon aroma. Ideal with lamb and potatoes. Powerful antioxidant.

Star Anise

Star-shaped spice. Sweet flavor similar to anise but finer. Contains shikimic acid.

Thyme

Camphor, spicy aroma. Antiseptic containing thymol.

Vanilla

Natural vanilla contains vanillin and many other volatile components.

Chili

Hot pepper containing capsaicin that boosts metabolism. Rich in vitamins A and C.

Vanilla Extract

Aromatic flavoring from vanilla beans. Contains vanillin and dozens of other flavor compounds.

Agar-Agar

Plant-based gelling agent from seaweed. Sets firmer than gelatin, works at room temperature.

bamboo-shoots

Thai Basil

Holy basil with anise notes, more peppery than regular basil. Essential in Thai stir-fries.

Glass Noodles (Dangmyeon)

Translucent noodles from sweet potato or mung bean starch. Chewy, absorb sauce well.

dashi

Wasabi

Japanese horseradish. Fiery heat hits the nose, not the throat. Pairs with sushi and noodles.

Galangal

Relative of ginger with citrus-peppery aroma. Essential in Thai and Indonesian curry pastes.

gochugaru

Wood Ear Mushrooms

Dried black fungus with crunchy, gelatinous texture. Almost no flavour — absorbs the dish.

shiitake

Radish / Daikon

Contains mustard oils, vitamin C, potassium, fiber. Choleretic effect.

gochujang

Bok Choy (Pak Choi)

Chinese leafy cabbage. Tender white stalks, dark green leaves. Quick-cooking, mild flavour.

Napa Cabbage

Tender juicy leaves. Contains vitamins C, A, K and folate.

Katsuobushi (Bonito Flakes)

Shavings of dried fermented tuna. Key for dashi stock. Add on top for smoky umami finish.

Sesame Paste (Tahini)

Ground roasted sesame seeds. Nutty, rich. Used in Chinese cold noodle sauces and dressings.

Sesame Oil (Roasted)

Aromatic oil from roasted seeds. Used as seasoning, not for frying. Antioxidant.

Lemongrass

Fragrant grass with citrus aroma. Used in Thai and Vietnamese curries, soups and marinades.

Kaffir Lime Leaves

Citrus leaves with intense floral-lime fragrance. Used whole in curries, or shredded fine.

Pandan Leaves

Tropical leaves with sweet nutty-vanilla aroma. Flavour rice, desserts and drinks across SE Asia.

Shallot

Small bulbs with delicate garlic aroma. More sugars than regular onion.

Ghee

Clarified butter without water and milk solids. High smoke point. Contains butyric acid.

Matcha

Finely ground green tea powder. Vegetal, slightly bitter, rich in antioxidants. For sweets and drinks.

mirin

Miso Paste

Fermented soybean paste. White miso is mild; red miso is intense and salty. Rich in umami.

Palm Sugar

Sugar with caramel undertones from palm sap. Less sweet than white sugar. Used in Thai cooking.

Panko

Japanese breadcrumbs. Larger and flakier than regular. Creates an extra-light, crispy crust.

Curry Paste

Ready-made blend of chili, garlic, lemongrass and spices. Red, green, yellow and Massaman varieties.

Rice Flour

Gluten-free. Used for batter and baking. Rich in starch, B vitamins.

Fish Sauce

Fermented fish condiment. Intensely savoury and salty. Adds deep umami to Thai and Vietnamese dishes.

sake

Sambal Oelek

Indonesian fresh chili paste. Pure heat with minimal additives. Condiment and cooking ingredient.

Five-Spice Powder

Chinese blend of star anise, cloves, cinnamon, Sichuan pepper and fennel. Warm, sweet-spicy.

Sichuan Pepper

Creates a unique numbing-tingling sensation. Citrusy aroma. Key in Sichuan cuisine.

Tamarind

Sour fruit paste used to add acidity in Thai, Indian and Indonesian cooking. Sweet-sour-tangy.

Oyster Sauce

Thick sauce from oyster extract. Sweet, salty, deeply savoury. Essential in Cantonese stir-fries.

Hoisin Sauce

Sweet-spicy Chinese sauce from fermented soybeans. Used in Peking duck, as a dip and in marinades.

Doubanjiang (Tobandjan)

Spicy fermented bean paste from Sichuan. The soul of Mapo Tofu. Savoury, spicy and complex.

Yuzu

Japanese citrus between lemon, mandarin and grapefruit. Intensely fragrant. For zest and juice.

Rice Vinegar

Mild, slightly sweet vinegar from fermented rice. Used in sushi rice, dressings and pickles.

Coconut Milk

Creamy liquid from grated coconut flesh. Rich and sweet. The base of Thai curries and Asian desserts.

Tofu

Soybean curd. Silken tofu for soups; firm tofu holds shape for frying and grilling.

Edamame

Young soybeans in pods. Complete plant protein, iron, calcium, vitamin K.

Nori

Dried seaweed sheets. Used to wrap sushi and onigiri. Rich in iodine, minerals and umami.