IBS / Sensitive Gut

Produce

A 12-Oz. Package Frozen Artichoke Heart

Frozen artichoke hearts are the edible flower buds of the artichoke plant, trimmed and preserved by freezing. They are a non-starchy vegetable commonly used in salads, dips, pasta dishes, and grain bowls.

Artichoke hearts provide dietary fiber, folate, vitamin C, vitamin K, magnesium, and potassium, along with antioxidant polyphenols such as cynarin and chlorogenic acid.

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Produce

A Fresh Jalapeño Chile

Fresh jalapeño chile is a medium-heat green pepper commonly used as a vegetable in savory dishes. It adds pungency and provides small amounts of vitamins and protective plant compounds.

Jalapeños provide vitamin C, vitamin B6, small amounts of vitamin A and folate, plus capsaicinoids and other antioxidant phytochemicals.

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Produce

A Medium Onion

A medium onion is a common bulb vegetable used worldwide in cooked and raw dishes. It has a pungent flavor that mellows and sweetens with cooking.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and phytonutrients such as quercetin and sulfur-containing compounds.

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Produce

A Red Onion

Red onion is a pungent bulb vegetable in the allium family, commonly eaten raw or cooked. It adds flavor, crunch, and color to salads, salsas, roasted dishes, and many savory meals.

Red onion provides vitamin C, folate, potassium, fiber, and phytochemicals such as quercetin and anthocyanins.

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Sprouts

Alfalfa Sprouts

Alfalfa Sprouts are one of the most nutritionally rich foods and are packed with a full range of vitamins including A, D, C, K, and B-Complex as well as minerals such as iron, calcium, magnesium, zinc, silicon.

Vitamin A, Vitamin D, Vitamin C, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc, Silicon

Spices

Ancho Chile Powder

Ancho chile powder is a ground spice made from dried poblano peppers. It has a mild-to-moderate heat and a slightly sweet, smoky flavor.

It provides carotenoids including vitamin A precursors, small amounts of vitamin C and vitamin E, and minerals such as potassium and iron.

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Fruits

Apricots

Apricots are incredibly high in minerals and rich in beta carotene and are one of the most healing fruits you can eat.

Iron, Copper, Cobalt, Sulfur, Beta-carotene

Vegetables

Artichokes

Artichokes are a top antioxidant-rich vegetable that is high in fiber and low in fat making them an ideal weight loss food.

Vitamin C, Vitamin K, B-complex vitamins, Potassium, Copper, Iron, Antioxidants, Fiber, Folate, Anthocyanins

Fruits

Bananas

Bananas are one of the most nutritional and healing fruits readily available today.

Vitamin C, Vitamin B6, Potassium, Copper, Manganese, Amino acids

Herbs

Basil

Basil is an herbal antibiotic, antiseptic, carminative, and appetizer that has an special affinity for the stomach.

Magnesium

Legumes

Black Or Pinto Bean

Black or pinto beans are edible legumes commonly used as a protein- and fiber-rich staple in savory dishes. They provide complex carbohydrates and a range of vitamins, minerals, and plant compounds.

They are notable for fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Herbs

Borage (bee plant or starflower)

Borage, also known as bee plant or starflower, functions as a diaphoretic, emollient, and tonic.

Vitamin C, Vitamin A

Condiments

Buffalo-Style Hot Sauce

Buffalo-style hot sauce is a spicy condiment typically made from cayenne pepper sauce and vinegar, often with added salt and sometimes butter or oil. It is used to add heat and tangy flavor rather than significant nutrition.

It generally provides very small amounts of vitamin A from peppers and is typically high in sodium, with minimal calories, fat, protein, or fiber.

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Spices

Caraway Seed

Caraway seed is the dried fruit of Carum carvi, used as a spice with a warm, slightly peppery, anise-like flavor. It is commonly used in rye bread, sauerkraut, cabbage dishes, and spice blends.

Caraway seeds provide dietary fiber and small amounts of iron, calcium, magnesium, manganese, and volatile oils such as carvone and limonene.

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Vegetables

Cauliflower

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health.

Vitamin C, Vitamin K, B-complex vitamins, Calcium, Molybdenum, Protein, Omega-3 fatty acids

Produce

Chile-Garlic Sauce Or Sriracha Sauce

Chile-garlic sauce, including sriracha-style sauce, is a spicy condiment typically made from chili peppers, garlic, vinegar, sugar, and salt. It is used in small amounts to add heat and flavor rather than as a major nutrient source.

It provides small amounts of vitamin C and capsaicinoids from chili peppers, but is most notable nutritionally for its often high sodium content.

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Spices

Chili Flake

Chili flake is a dried, crushed hot pepper used as a seasoning to add heat and flavor to foods. It contains capsaicinoids and small amounts of vitamins, minerals, and antioxidant compounds.

Chili flake provides capsaicin along with small amounts of vitamin A, vitamin C, vitamin E, potassium, and carotenoids.

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Spices

Chipotle Chile Powder Or Finely Chopped Chipotle Chile Pepper In Adobo Sauce

Chipotle chile powder or finely chopped chipotle peppers in adobo are smoked, dried jalapeños used as a spicy seasoning or ingredient. They add heat and smoky flavor, with adobo products also contributing sodium and sometimes added sugar.

Chipotle peppers provide capsaicin, vitamin C, provitamin A carotenoids, and small amounts of potassium and fiber; adobo sauce versions are often higher in sodium.

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Condiments

Chipotle Pepper In Adobo Sauce

Chipotle peppers in adobo sauce are smoked, dried jalapeños packed in a tangy, seasoned tomato-vinegar sauce. They are used primarily as a spicy flavoring ingredient rather than eaten in large amounts on their own.

They provide capsaicinoids, small amounts of vitamin C and vitamin A, and may contain notable sodium depending on the brand.

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Herbs

Cilantro

Cilantro is a phenomenal herb that is packed with vitamins A, K, and C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables.

Vitamin A, Vitamin K, Vitamin C, Iron, Calcium, Magnesium, Antioxidants

Grains

Corn Tortillas Or Steamed Rice

Corn tortillas or steamed rice are staple grain-based foods that primarily provide carbohydrates for energy. Corn tortillas are typically made from nixtamalized corn, while steamed rice is cooked whole or refined rice.

They mainly provide complex carbohydrates; corn tortillas can contribute fiber, magnesium, and some calcium if lime-treated, while steamed rice provides carbohydrates with small amounts of B vitamins and minerals depending on the type.

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Fruits

Cranberries

Cranberries are an excellent source of vitamin C, A, and beta carotene.

Vitamin C, Vitamin A, Beta-carotene, Antioxidants

Other

Crushed Red Pepper

Crushed red pepper is a coarse spice blend made from dried, crushed red chili peppers, often including seeds. It is used to add heat and a small amount of flavor and color to foods.

It provides small amounts of vitamin A, vitamin C, vitamin E, vitamin B6, and antioxidant carotenoids, though typical serving sizes are very small.

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Produce

Diced Onion

Diced onion is chopped onion, a pungent vegetable commonly used as a base ingredient in savory dishes. It can be eaten raw or cooked and adds flavor as well as small amounts of beneficial plant compounds.

Onion provides vitamin C, vitamin B6, folate, potassium, and prebiotic fructans, along with sulfur-containing phytonutrients such as quercetin compounds.

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Other

Dried Red Chili

Dried red chili is the dehydrated fruit of hot pepper varieties used to add heat, color, and flavor to many cuisines. It contains capsaicinoids, which give chili its pungency.

Dried red chili provides capsaicin, carotenoids including provitamin A compounds, vitamin C in smaller retained amounts, vitamin B6, potassium, and fiber.

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Seeds

Flaxseed Meal

Flaxseed meal is ground flaxseed, a mild nutty ingredient commonly added to cereals, smoothies, baked goods, and other foods. It is valued for its fiber, plant omega-3 fats, and lignan content.

Flaxseed meal provides alpha-linolenic acid (ALA), dietary fiber, lignans, protein, magnesium, manganese, and thiamin.

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Vegetables

Fresno

Fresno usually refers to the Fresno chili pepper, a medium-hot red or green chili commonly used fresh, roasted, or pickled. It is similar to jalapeño but often slightly fruitier and can become hotter as it ripens red.

Fresno chili peppers provide vitamin C, small amounts of vitamin A, vitamin B6, and antioxidant carotenoids, with very few calories.

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Produce

Fresno Chile

Fresno chile is a medium-hot red or green chili pepper commonly used fresh, roasted, or in salsas and sauces. It is produce botanically classified as a fruit but culinarily used as a vegetable.

Fresno chiles provide vitamin C, vitamin A carotenoids, small amounts of vitamin B6 and potassium, and capsaicinoid compounds.

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Spices

Granulated Onion

Granulated onion is dehydrated onion that has been ground into coarse granules and used as a savory seasoning. It provides onion flavor with minimal moisture and is commonly used in spice blends, soups, sauces, and dry rubs.

Granulated onion contains small amounts of fiber, potassium, vitamin B6, vitamin C, and sulfur-containing phytochemicals, though serving sizes are typically small.

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Produce

Green Chile

Green chile refers to fresh green chili peppers, commonly used as a vegetable in savory dishes for heat and flavor. They are low in calories and provide vitamin C along with various antioxidant plant compounds.

Green chile provides vitamin C, vitamin A precursors such as carotenoids, vitamin B6, and small amounts of fiber and potassium.

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Produce

Habanero Chile

Habanero chile is a very hot variety of Capsicum chinense used fresh, dried, or in sauces to add intense heat and fruity flavor. It is botanically a pepper and nutritionally fits within vegetables/produce.

Habanero chiles are especially high in vitamin C and also provide vitamin A carotenoids, small amounts of potassium, and capsaicinoids such as capsaicin.

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Fruits

Hawthorn Berry

Hawthorn Berry has been treasured for centuries for its heart promoting and cardiovascular strengthening abilities.

Antioxidants

Produce

Jalapeño

Jalapeño is a medium-heat chili pepper commonly used fresh, pickled, or cooked in savory dishes. It is a low-calorie produce item that adds pungency and small amounts of vitamins and phytochemicals.

Jalapeños provide vitamin C, vitamin B6, small amounts of vitamin A and folate, plus capsaicinoids and other antioxidant plant compounds.

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Produce

Jalapeño Chile

Jalapeño chile is a medium-hot chili pepper commonly used fresh, pickled, or cooked in savory dishes. It is botanically a fruit but nutritionally and culinarily used as a vegetable.

Jalapeño peppers provide vitamin C, vitamin B6, small amounts of vitamin A, folate, potassium, and capsaicinoid compounds such as capsaicin.

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Produce

Jalapeño Pepper

Jalapeño pepper is a medium-hot chili pepper commonly used fresh, pickled, or cooked in savory dishes. It is low in calories and provides capsaicin along with vitamin C and other antioxidants.

Jalapeño peppers provide vitamin C, vitamin A precursors such as carotenoids, small amounts of vitamin B6 and folate, and the bioactive compound capsaicin.

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Spices

Jerk Seasoning Blend

Jerk seasoning blend is a Caribbean spice mixture commonly made from allspice, thyme, chili peppers, black pepper, cinnamon, garlic, ginger, and salt. It is used to season meats, seafood, vegetables, and marinades, with nutrition varying by recipe.

It typically provides small amounts of manganese, iron, vitamin K, and phytonutrients from spices and herbs, but is often notable for sodium when salt is included.

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Produce

Jicama

Jicama is a crisp, mildly sweet root vegetable commonly eaten raw or cooked. It is low in calories and notable for its high water and fiber content.

Jicama provides fiber, especially inulin-type prebiotic fiber, along with vitamin C, potassium, and small amounts of folate and magnesium.

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Vegetables

Kale

Kale is a nutritionally packed leafy vegetable that contains incredible healing and rejuvenating properties.

Vitamin A, Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Magnesium, Copper, Potassium, Sulfur

Spices

Korean Chili Flake

Korean chili flake, often called gochugaru, is a coarsely ground dried red pepper commonly used in Korean cooking. It adds moderate heat, red color, and a slightly sweet, smoky flavor depending on the variety.

Korean chili flake contains capsaicinoids and small amounts of vitamin C, vitamin A precursors such as carotenoids, and potassium.

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Produce

Large Onion, Finely Chopped

Large onion, finely chopped, is a common aromatic vegetable used to add pungent flavor and sweetness when cooked. It belongs to the allium family and is eaten raw or cooked in a wide range of savory dishes.

Onion provides vitamin C, vitamin B6, folate, potassium, and small amounts of fiber and antioxidant compounds such as quercetin.

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Produce

Leek

Leek is a mild-flavored allium vegetable related to onions and garlic, commonly used in soups, sautés, and braised dishes. The edible white and light green parts provide fiber and a range of vitamins and phytonutrients.

Leeks provide vitamin K, folate, vitamin C, manganese, and small amounts of vitamin B6 and potassium, along with prebiotic fiber such as inulin.

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Nuts

Macadamia Nuts

Macadamia Nuts are a rich source of energy and are packed with essential minerals, vitamins, and heart healthy mono-unsaturated fatty acids such as oleic acid that are essential for optimum health and wellness.

Iron, Magnesium, Zinc, Selenium, Flavonoids

Herbs

Marshmallow Root

Marshmallow Root has been traditionally used as an expectorant and cough remedy for thousands of years.

Vitamin A, Vitamin C, B-complex vitamins, Selenium, Zinc, Copper, Iron

Other

Medium Jalapeno Pepper (Seeded (If Desired) And Finely Chopped Or 1/4 Tsp Dried Pepper Flakes)

Jalapeño pepper is a medium-hot chili pepper used fresh or dried to add heat and flavor to savory dishes. It is low in calories and typically used in small amounts.

Jalapeño peppers provide vitamin C, vitamin A precursors, vitamin B6, and small amounts of potassium and fiber.

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Produce

Medium Onion (Chopped)

Medium onion (chopped) is a common vegetable ingredient with a sharp flavor that becomes sweeter and milder when cooked. It is widely used as a base for savory dishes.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and prebiotic fibers such as fructans, along with sulfur-containing compounds and flavonoids like quercetin.

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Spices

Mild Chili Powder

Mild chili powder is a ground spice blend typically made from dried mild chili peppers and sometimes other spices such as cumin, oregano, or garlic. It adds mild heat, color, and flavor to savory dishes.

It provides small amounts of vitamin A, vitamin C, vitamin E, carotenoids, and trace minerals such as potassium and iron.

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Produce

Mint

Mint is an aromatic culinary herb commonly used fresh or dried in savory dishes, sweets, teas, and garnishes. It has a cooling flavor and is most often from spearmint or peppermint varieties.

Mint provides small amounts of vitamin A, folate, and minerals such as iron and manganese, along with polyphenol antioxidants.

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Produce

Mint Leave

Mint leaves are aromatic herb leaves commonly used fresh or dried in cooking, teas, and garnishes. They add a cool, refreshing flavor and are typically considered an herb rather than general produce.

Mint leaves provide small amounts of vitamin A, folate, iron, and manganese, along with polyphenol antioxidants.

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Teas

Mint Tea

Mint Tea contains several vitamins, minerals and nutrients that are essential to maintaining a healthy body such as Vitamin C, B12, folic acid, iron, zinc, and selenium.

Vitamin C, Vitamin B12, Iron, Zinc, Selenium, Folate

Fruit

Mission Fig

Mission fig is a dark purple to black variety of fig with sweet, richly flavored flesh and edible skin. It is commonly eaten fresh or dried and is correctly categorized as a fruit.

Mission figs provide dietary fiber, potassium, copper, vitamin B6, and small amounts of calcium, magnesium, and polyphenol antioxidants.

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Vegetables

Mustard Greens

Mustard Greens are one of the most nutritious green leafy vegetables and are packed with health promoting and disease preventing properties.

Vitamin A, Vitamin K, Vitamin C, Zinc, Selenium, Calcium, Magnesium, Iron

Produce

New Mexico Red Chile

New Mexico red chile is a cultivar of Capsicum annuum commonly used fresh or dried in Southwestern cuisine. It is a low-calorie chile pepper valued for its pungency, color, and antioxidant compounds.

It provides vitamin C, vitamin A precursors such as carotenoids, small amounts of vitamin B6 and potassium, and capsaicinoid compounds.

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Produce

Onion Chopped

Onion is a pungent bulb vegetable commonly used raw or cooked to add flavor and texture to savory dishes. Chopped onion provides small amounts of vitamins, minerals, fiber, and sulfur-containing plant compounds.

Onions provide vitamin C, folate, potassium, fiber, and phytonutrients such as quercetin and organosulfur compounds.

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Fruit

Pearl Onion

Pearl onion is a small, mild onion commonly used whole in roasts, pickles, and stews. It has a similar nutritional profile to other onions, with low calories and small amounts of beneficial phytochemicals.

Pearl onions provide vitamin C, small amounts of folate and potassium, fiber, and sulfur-containing compounds such as thiosulfinates.

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Condiments

Pepper Sauce

Pepper sauce is a spicy condiment typically made from hot peppers, vinegar, salt, and sometimes additional seasonings. It is used in small amounts to add heat and flavor to foods.

Pepper sauce is usually low in calories and provides small amounts of vitamin C and capsaicin-related compounds, but it can be high in sodium depending on the brand.

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Spices

Pinch Of Red Pepper Flake

Red pepper flakes are a spice made from crushed dried red chili peppers, commonly used to add heat and flavor to foods. A pinch contributes strong flavor with minimal calories.

Red pepper flakes provide small amounts of vitamin A, vitamin C, vitamin B6, potassium, and carotenoid antioxidants, though a pinch contributes only modest amounts.

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Spices

Pinch Paprika Or Chili Powder

Paprika and chili powder are ground spice blends made from dried peppers; paprika is typically milder, while chili powder may be hotter and can include other spices. They are used in small amounts to add color, aroma, and heat to foods.

These spices can provide carotenoids such as capsanthin and beta-carotene, small amounts of vitamin E and vitamin K, and in chili-containing blends, capsaicinoids.

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Dairy

Plain Low-Fat Yogurt

Plain low-fat yogurt is a cultured dairy food made by fermenting milk with beneficial bacteria. It is commonly eaten as a protein-rich, minimally sweetened dairy option.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with reduced fat compared with whole-milk yogurt.

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Other

Quick-Cooking Oats, Uncooked

Quick-cooking oats are oat groats that have been cut, steamed, and rolled thinner so they cook faster. Uncooked, they are a whole-grain ingredient commonly used in hot cereal, baking, and smoothies.

They provide complex carbohydrates, soluble fiber including beta-glucan, manganese, phosphorus, magnesium, iron, zinc, and small amounts of plant protein.

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PlantBased

Ram Packet Vegan Yogurt Starter

A powdered starter culture used to ferment plant-based milk into vegan yogurt. It is not a finished yogurt itself but an ingredient that provides live bacterial cultures for culturing.

The starter itself contributes minimal macronutrients and is primarily valued for live bacterial cultures used to ferment plant milks.

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Grains

Recipe Homemade Oil-Free Pizza Dough

Homemade oil-free pizza dough is a grain-based dough typically made from flour, water, yeast, and salt, then baked as a pizza crust. It is primarily a source of carbohydrates, with nutrition varying by the type of flour used.

Pizza dough mainly provides carbohydrates and some protein, with small amounts of B vitamins, iron, and minerals; whole grain versions provide more fiber and magnesium.

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Produce

Red Chile

Red chile refers to mature red chili peppers used fresh or dried, valued for their heat, color, and flavor in many cuisines. It is botanically a fruit but commonly used as a vegetable or spice ingredient.

Red chile provides vitamin C, vitamin A carotenoids, vitamin B6, small amounts of potassium, and capsaicinoids such as capsaicin.

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Spices

Red Chilli

Red chilli is the ripe fruit of pungent Capsicum peppers used fresh, dried, or powdered to add heat and flavor to foods. It is commonly used in many cuisines and contains capsaicinoids that give it its characteristic spiciness.

Red chilli provides vitamin C, provitamin A carotenoids, vitamin B6, and small amounts of potassium and fiber.

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Spices

Red Pepper Flakes Or Kashmiri Chili Powder

Red pepper flakes and Kashmiri chili powder are dried chili pepper spices used to add heat, color, and flavor to foods. Kashmiri chili powder is typically milder and valued more for its bright red color than intense pungency.

They provide carotenoids such as capsanthin and beta-carotene, vitamin C in smaller amounts after drying, and trace minerals including potassium and iron.

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Fruits

Sapodilla

Sapodilla is a tropical fruit that readily grows in florida and central america and has many nutritional and health benefits.

Vitamin A, Vitamin C, B-complex vitamins, Iron, Copper, Potassium, Antioxidants, Tannins

Produce

Sauce Or Crushed Red Pepper

Crushed red pepper is a spicy seasoning made from dried, crushed chili peppers, often including seeds. It is used in small amounts to add heat and flavor to foods.

It provides small amounts of vitamin A, vitamin C, vitamin E, and carotenoid and polyphenol antioxidants, though typical serving sizes are very small.

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Produce

Serrano Chile

Serrano chile is a small, hot chili pepper commonly used fresh in salsas, sauces, and cooked dishes. It is a produce vegetable that adds heat and flavor with very few calories.

Serrano chiles provide vitamin C, vitamin A precursors, small amounts of vitamin B6 and potassium, and capsaicinoids such as capsaicin.

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Produce

Shallot

Shallot is a small bulb vegetable in the allium family, related to onions and garlic, with a mild, slightly sweet flavor. It is commonly used raw or cooked to add aromatic depth to savory dishes.

Shallots provide vitamin C, vitamin B6, folate, potassium, manganese, and small amounts of fiber and beneficial sulfur-containing compounds.

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Herbs

Skullcap (Scutellaria Laterifolia)

Skullcap (Scutellaria Laterifolia) is a well respected North American medicinal herb that is an excellent remedy for anxiety, stress, headaches, exhaustion, and depression.

Rich in essential vitamins, minerals, and antioxidants

Produce

Slivered Scallion

Slivered scallion refers to thinly sliced scallion, also called green onion, a mild allium vegetable used raw or cooked for flavor and garnish. It has a fresh onion-like taste and is low in calories.

Scallions provide vitamin K, vitamin C, small amounts of folate and potassium, and antioxidant compounds such as flavonoids and sulfur-containing alliums.

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Produce

Small Red Onion (Finely Chopped, About 1/4 Cup)

Small red onion is a pungent allium vegetable commonly used raw or cooked to add sharp flavor and mild sweetness. Finely chopped red onion provides flavor with few calories.

Red onion provides vitamin C, small amounts of folate and potassium, and phytonutrients including quercetin and other flavonoids.

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Sprouts

Whether alfalfa or sunflower, sprouts are a nutritional powerhouse, packed with a full range of vitamins including A, D, C, K, and B-complex, as well as minerals such as iron, calcium, magnesium, zinc, silicon.

Vitamin A, Vitamin D, Vitamin C, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc, Silicon

Produce

Thai Chili

Thai chili is a small, very hot chili pepper commonly used fresh or dried in Southeast Asian cooking. It is a produce item and is typically used to add heat and flavor rather than bulk nutrition.

Thai chili provides vitamin C, small amounts of provitamin A carotenoids, vitamin B6, and antioxidant compounds including capsaicinoids.

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Produce

Thickly Sliced Red Onion

Red onion is a pungent bulb vegetable commonly eaten raw or cooked, with thick slices often used in salads, sandwiches, and savory dishes. It provides flavor along with fiber and antioxidant compounds.

Red onion provides vitamin C, fiber, folate, potassium, and phytonutrients such as quercetin and anthocyanins.

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Condiments

To ½ Cup Salsa

Salsa is a savory condiment typically made from tomatoes, onions, peppers, herbs, and seasonings. It is generally low in calories and can add flavor with modest amounts of vitamins and phytochemicals.

Tomato-based salsa commonly provides vitamin C, small amounts of vitamin A and potassium, and antioxidant carotenoids such as lycopene, though sodium can be high in prepared versions.

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Condiments

To ¼ Teaspoon Hot Sauce

Hot sauce is a spicy condiment made primarily from chili peppers, vinegar, and salt, used in very small amounts to add heat and flavor. A 1/4 teaspoon serving contributes minimal calories and nutrients.

Hot sauce provides trace amounts of vitamin C and capsaicinoids, but a 1/4 teaspoon serving is nutritionally insignificant and may contain some sodium.

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Produce

Vidalia Or Other Sweet Onion

Vidalia and other sweet onions are mild, sweet varieties of onion commonly eaten raw or cooked in savory dishes. They are low in calories and add flavor, small amounts of fiber, and beneficial plant compounds.

Sweet onions provide vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds such as quercetin and other flavonoids.

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Produce

Wedge Onion

Wedge onion refers to onion cut into wedges, typically from a common bulb onion used as a vegetable in cooking. Onions have a pungent flavor raw and become sweeter when cooked.

Onions provide vitamin C, small amounts of folate and vitamin B6, potassium, and fiber, along with sulfur-containing phytochemicals such as thiosulfinates and flavonoids like quercetin.

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Produce

White Onion

White onion is a bulb vegetable with a sharp, pungent flavor that becomes sweeter when cooked. It is commonly used raw or cooked as a base ingredient in many savory dishes.

White onion provides vitamin C, small amounts of folate and potassium, and sulfur-containing compounds such as thiosulfinates, along with prebiotic fructans.

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Grains

Whole-Wheat Or Gluten-Free Pasta

Whole-wheat pasta is a grain-based pasta made from whole wheat flour, while gluten-free pasta is typically made from rice, corn, legumes, or other gluten-free grains and starches. Nutritional value varies by product, but both are commonly used as carbohydrate-rich staple foods.

Whole-wheat pasta typically provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, while gluten-free pasta often provides carbohydrates with nutrient levels varying by ingredients and fortification.

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