An index of all the science-based research for the disease-fighting properties of each ingredient I use in my recipes.
Are you looking for science-based Research on how a whole food plant-based diet is not only healthy but also how it fights disease? That Science-Based Research is here.
Ingredients A-Z
A Plant Based Lifestyle Diet
A plant based diet or lifestyle focuses on foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It emphasizes minimizing or eliminating animal products, promoting health, sustainability, and or ethical choices....
Apple Cider Vinegar
Apple cider vinegar (ACV) is one of my most-used ingredients when cooking. Cooking with ACV is where much of my flavor magic comes from. I use ACV as a seasoning; much like salt, it enhances flavors, allowing us to reduce our salt intake. Apple cider...
Basil
Basil. Basil is an amazing herb with over 60 edible varieties (depending on how you count or who you ask) of which 15 are commonly used in culinary applications. The versatility of basil is matched only by a few; it can be...
Beets
Beets are a vibrant root vegetable known for their rich color and earthy-sweet flavor. Available in several varieties, from deep red to golden and even striped, they can be enjoyed raw, cooked, and despite their savory reputation, are also the main...
Broccoli
Broccoli is a nutrient-rich vegetable belonging to the cruciferous family (like cabbage, cauliflower, kale, and more!). Known for its vibrant green florets and crunchy stalks. This versatile veggie is not only delicious but also packed with health...
Brown Rice
Brown rice has been a staple in many cultures for centuries. This whole grain has an almost tasteless, yet slightly nutty flavor, and it works well with many types of cuisines as a side dish or a main. It can also be used as flour, made into milk,...
Button Mushrooms / White Mushrooms
Mushrooms are a fascinating and nutritious food that belong to the fungi kingdom. They are not only versatile in cooking but also offer numerous health benefits. The National Foundation for Cancer Research published an article titled "Mushrooms...
Cabbage
Cabbage is a versatile leafy vegetable belonging to the Brassica family, which includes broccoli and kale. With over 400 varieties cultivated worldwide, including green, red, Savoy, and Napa, cabbage can be used in a multitude of culinary applications,...
Chia Seeds
Chia Seeds. Chia seeds are small, nutrient-packed seeds derived from the Salvia hispanica plant. There are primarily two varieties of chia seeds—black and white —both of which are commonly used in culinary applications. The versatility of ...
Dates / Date Fruit
Dates are sweet, nutrient-dense fruits harvested from the date palm tree (Phoenix dactylifera ). They come in various types, with Medjool and Deglet Noor being among the most popular varieties. However, my favorite is the dried Parnoosh date....
Flax Seeds
Flax seeds are small, nutrient-rich seeds derived from the flax plant (Linum usitatissimum). There are primarily two varieties of flax seeds—brown and golden—both of which are commonly used in culinary applications. Flax seeds are recognized for m...
Garlic
Garlic is a flavorful bulb from the Allium sativum plant, renowned for its culinary and medicinal uses. There are several varieties of garlic, including softneck and hardneck types , each with distinct flavors and characteristics....
Lentils
Lentils are part of the legume family and technically pulses like most peas and beans. The American Institute for Cancer Research says that "Pulses contribute to a diet for lower cancer risk and better overall health in several ways. " The...
Oats
Oats are a nutrient-dense whole grain known for their versatility and health benefits. Available in various forms such as rolled, steel-cut, and instant, oats can be used in everything from hearty breakfasts to baked goods. Their mild flavor makes...
Onions
Onions are a widely used bulb vegetable from the Allium cepa plant, available in several varieties, including yellow, red, sweet, and white onions . Onions are incredibly versatile; they can be used raw in salads, sautéed for flavor, or caramelized ...
Pumpkin Seeds
Culinarily, pumpkin seeds have an extremely mild, slightly nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated...
Raisins
Raisins are simply dried grapes that become smaller, shriveled, and shelf-stable. They have a relatively neutral flavor with mild caramel undertones. The texture is chewy, and sweeter in flavor compared to fresh grapes. Raisins add sweetness without...
Sesame & Tahini
Sesame seeds are tiny, nutrient-packed seeds derived from the Sesamum indicum plant, available in both white and black varieties—although white are actually just hulled black sesame seeds. Known for their rich, nutty flavor, sesame seeds a...
Spinach
Spinach is a nutrient-dense leafy green with over 30 varieties cultivated worldwide. Of these, several are commonly used in culinary applications, including Savoy, flat-leaf, and semi-savoy types. The versatility of spinach is...
Sunflower Seeds
Culinarily, sunflower seeds offer a mild, nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated ingredient....
Tomatoes
Tomatoes are a popular botanical fruit and culinary vegetable from the Solanum lycopersicum plant, available in various varieties, including Roma, cherry, grape, beefsteak, and many more common and heirloom varieties. They are incredibly...