Red onion            

Red onions contain higher levels of antioxidants, particularly quercetin and anthocyanins, which are known to combat oxidative stress and inflammation in the body. Quercetin in red onions can help lower blood pressure and reduce cholesterol levels, contributing to better heart health. They are also high in vitamin C, vitamin B6, and potassium. Not only is Vitamin C a powerful antioxidant it is also crucial in supporting collagen production for our skin and joints.

Garlic                     

Garlic is renowned for its antiviral, antibacterial, antifungal, diuretic, expectorant, and stimulant properties. It contains allicin, a powerful sulphur-based antioxidant. Key health benefits include lowering blood pressure and cholesterol, improving blood glucose markers, boosting immunity, and supporting a healthy gut microbiome.

Ground Cumin           

High in iron (seeds), vitamin A and Calcium.  Used for centuries to aid digestion, and long been a popular remedy for diarrhoea and other digestive issues. High in plant compounds such as terpenes and flavonoids some of which act as antioxidants to combat oxidative stress. Cumin releases a component called megalomicin, which has known antibiotic properties. Cumin has been demonstrated to help with blood glucose regulation, decreasing LDL and triglycerides.

Cacao                    

High in magnesium, iron and antioxidants. Boosts fatigue, Cardiovascular benefits, boosts mood, reduces inflammation.

Mushrooms       

Mushrooms are rich in B vitamins, particularly B2 and B3, which support energy production and the nervous system. They are an excellent source of vitamin D, copper, and selenium, essential for immune function. With a high fibre content, mushrooms aid digestion and promote satiety. They also contain glutathione a powerful anti-aging antioxidant.

Tin/paste toms  Tinned/canned tomatoes 

Are a nutrient-dense ingredient, providing vitamins C and E to support immune function and beta-carotene to promote eye health. They are an excellent source of potassium, which helps regulate blood pressure and reduce the risk of stroke, while vitamin K plays a crucial role in bone health and calcium absorption. Their high fibre content supports digestive health by promoting regular bowel movements. Additionally, lycopene and beta-carotene possess anti-inflammatory properties that may help mitigate conditions such as arthritis. Rich in vitamin B6, canned tomatoes also contribute to neurotransmitter synthesis, supporting mood regulation and mental well-being.

Chipotle paste   

Chipotle peppers contain capsaicin, which can have anti-inflammatory and metabolism-boosting properties. They are also rich in vitamins A and C, which support the immune system.

Lime                       

Limes are rich in antioxidants that help reduce inflammation and may protect against chronic illnesses. They are an excellent source of vitamin C, with one lime providing 32% of the daily requirement, supporting immune function. Limes also contain small amounts of protein, vitamin A, calcium, and iron, contributing to overall health.

Lentils (cooked)        

Lentils are a nutrient-dense complex carbohydrate, rich in protein, fibre, B vitamins, folate, iron, and potassium. Their high fibre content supports digestion, promotes a healthy gut microbiome, aids cholesterol reduction, and helps regulate blood glucose levels. B vitamins and iron contribute to energy production and may help combat fatigue, while potassium and folate support heart health. With essential amino acids, minerals, and fibre, lentils are a valuable addition to a balanced 

Black Beans        

Black beans are nutritional powerhouses, rich in plant-based protein, fibre, and antioxidants that support heart health and help regulate blood pressure, blood sugar, and cholesterol levels. They contain quercetin and saponins, which offer cardioprotective benefits, as well as essential minerals like iron, potassium, calcium, magnesium, manganese, copper, and zinc, which contribute to bone strength and overall health.

Sweetcorn           

Sweetcorn is high in fibre and rich in carotenoids lutein and zeaxanthin, which support eye health and may help prevent cataracts and age-related macular degeneration (AMD). As a starchy food, it can impact blood glucose levels and should be consumed in moderation.

Coriander            

Coriander leaves are rich in vitamins A, C, and K, as well as magnesium, iron, calcium, and manganese. With potent antioxidant and detoxifying properties, they support liver health by chelating heavy metals. Coriander may also aid digestion, act as a natural diuretic to help lower blood pressure, and contribute to LDL cholesterol reduction. Additionally, its enzymes may assist in blood glucose regulation.

Avocado               

Rich in vitamins A, C, E, and K, as well as potassium, this powerful antioxidant source supports respiratory health, vision, blood circulation, and cholesterol regulation.