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 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
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
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 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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
