Foundation Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

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Showing 41-60 of 367 items.
Raw mango (Mangifera indica). Mango appetizers on a wooden serving plate in front of a whole mango. Mangoes of this size are called “Manga” in Spanish.
© Bought from volff, fotolia

Mango
Mangoes can be eaten both raw and cooked. Usually, the fruit is processed into juice, compote, marmelade, ice cream, or any other of a variety of possibilities. Water 83.5%  93/05/02  LA : ALA

Chia seeds dried in hexagonal bowl with wooden spoon - Salvia hispanica (Chan beans)
© Bought from Alexander Ruiz, fotolia

Chia seed, dried
Chia seeds are usually only available in dried form. They are very similar to flaxseeds in that they are rich in omega-3 fatty acids and antioxidants. Water 5.8%  47/19/34  LA (5.8g) 1:3 (17.8g) ALA

Yeast: Fresh blocks of yeast on the left and powdered yeast on the righ, both in wooden bowls, and used as a starter. Images of flakes follow, all are edible.
© Bought from Natasha Breen, fotolia

Nutritional yeast flakes
Nutritional yeast flakes are low in sodium and can be used to season, thicken, or garnish soups and sauces (25 g covers daily requirement of vitamin B1).   42/54/04  LA : ALA

Wooden spoon with grated nutmeg and a partly grated nutmeg next to it.
© Bought from andregric, fotolia

Ground nutmeg
Nutmeg, ground or grated, are discussed here together as they are very similar. Nutmeg should be used in small quantities as it can otherwise be toxic. Water 6.2%  54/06/40  LA : ALA

Coriander seed, (Coriandrum sativum): wooden scoop and bowl, cilantro plant on the left in the back.
© Bought from sommai, fotolia

Coriander seeds
Coriander seeds are often sold as a ground spice. The essential oils linalool and geraniol give the spice its characteristic smell. Water 8.9%  65/15/21  LA : ALA

Soy sauce (Genen Shoyu), low salt in square white ceramic bowl with chop sticks next to it.
© Bought from tycoon101, fotolia

Low-sodium soy sauce (genen shoyu)
Genen shoyu contains substantially less salt than traditional soy sauce. It is therefore better suited for dishes that already contain a high level of salt. Water 72.5%  42/58/00  LA : ALA

Vegetables, raw, untreated: spinach, raw (Spinacia oleracea)
© CC-by-sa 3.0, Rameshng, Wikimedia

Fresh spinach
Spinach is rich in vitamins and minerals. Although spinach contains high levels of oxalic acid, eating raw spinach in moderation is not bad for your health. Water 91.4%  53/42/06  LA : ALA

Two types of potatoes—Solanum tuberosum: A seller is reaching for red potatoes. There are many varieties to choose from depending on the use.
© Bought from JackF, fotolia

Potato
Potatoes are an important basic staple with a high starch content. They should be eaten raw only in small amounts because of the solanine in the skin. Water 79.2%  89/10/00  LA : ALA

Basil, fresh—Ocimum basilicum: A young woman points to a miniature shopping cart in her right hand. It is filled with fresh basil.
© Bought from Voyagerix, fotolia

Basil, fresh
Basil is commonly used fresh in cooked recipes. It has an aromatic and slightly peppery taste and is used both as a seasoning and a medicinal plant. Water 92.1%  41/49/10  LA : ALA

Reduced-sodium vegetable broth in a white bowl surrounded by vegetables.
© Bought from M studio, fotolia

Vegetable broth
Vegetable broth with little added salt has a sodium content of 234 mg instead of the usual 400 mg. Broth is made up of 98% water. Water 98.2%  100/00/00  LA : ALA

Bay leaf—Laurus nobilis: Two bay leaves are on the left, and a wooden measuring scoop with crushed bay leaves is on the right.
© Bought from andriigorulko, fotolia

Bay leaf
Fresh bay leaves are shiny and dark green on top with lighter undersides. They can be used fresh and dried. Bay leaves have a bitter or peppery flavor. Water 5.4%  82/08/09  LA (1.2g) 1:1 (1.1g) ALA

Bananas (Musa acuminata Colla): A peeled banana and banana chunks in the foreground, banana bunch.
© Bought from nata_vkusidey, fotolia

Banana, raw
Bananas provide a balanced combination of carbohydrates but do not contain the fats that are important for your nerves and brain. Get these from other foods! Water 74.9%  94/04/01  LA : ALA

A young gardener is displaying a bundle of fresh red beets—Beta vulgaris.
© Bought from mimagephotos, fotolia

Red beet
Red beets are particularly well known for their deep red color. They can be eaten raw or cooked and can lower blood pressure thanks to an enzyme they contain. Water 87.6%  84/14/01  LA : ALA

Leeks, Allium ampeloprasum: Leek stalks on burlap in a wooden crate. The leaves and root end are often still on the leeks when purchased at the market.
© Bought from Brent Hofacker, fotolia

Leek
The typical smell of leeks comes from the sulfur compound propanthial S-oxide and gives soups, casseroles, and other dishes an aromatic flavor. Water 83.0%  89/09/02  LA : ALA

Fresh squeezed lime juice in a glass, with a bowl containing honey to the left and surrounded by limes.
© Bought from tumsubin, fotolia

Lime juice
Raw lime juice is added to dishes and drinks to give them a citrus taste. The juice is more flavorful than that of a lemon. Water 90.8%  95/05/01  LA : ALA

Cherry tomatoes weigh 18 grams on average; in comparison, a tomato weighs about 110 grams.
© CC-by-sa 2.0, Ernst Erb, Stiftung Gesundheit und Ernährung Schweiz

Cherry tomato
Cherry tomatoes originated in Mexico and are smaller than garden tomatoes. They can be round or oval, are very flavorful, and need to be stored in a cool place. Water 94.5%  78/18/04  LA : ALA

Coconut shell on wooden board filled with dates, lying next to dates.
© Bought from elenarui, fotolia

Date, deglet nour
Thanks to its honey-like taste, the Deglet Nour variety of dates are very popular in Central Europe. They have a soft texture and sweet taste. Water 20.5%  96/03/01  LA : ALA

Mustard seeds, processed to paste, in lockable glass container such as preserving jar (Weck jar).
© Bought from bilderhexchen, fotolia

Yellow mustard
Mustard seed is blended with water, vinegar, and salt to form a yellow paste, which we call mustard. It serves as a savory ingredient for a variety of dishes. Water 83.7%  45/29/26  LA (0.4g) 1:1 (0.4g) ALA

Almond milk in bottle and drinking glass surrounded by almonds with shell and open almonds.
© Bought from Madeleine Steinbach, fotolia

Almond milk
Almond milk is a plant-based drink made from almonds and water. It is used as an alternative to dairy milk. Water 84.6%  23/23/54  LA : ALA

Cucumber with skin—Cucumis sativus: two hothouse or English cucumbers on the vine.
© GFDL 1.2, Rasbak at Dutch Wikipedia

Cucumber
Cucumbers contain up to 90% water. In Europe, they are usually served raw and with skin (e.g., in salads), whereas they are also served as a warm side in Asia. Water 95.2%  83/15/03  LA : ALA

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