Episode 3 

Nutritionist's Perspective

Image by Andrew Coop


  • Low in calories, nutrient dense, intense color/flavor

  • Rich in Vitamin C

  • Limonene is a powerful antioxidant, lowers "bad" blood cholesterol, and helps protect against cancers.

  • Benefits the liver, gallbladder, kidney, and large intestine

  • Good for blood circulation

  • Helpful in removing toxins

Image by Stepan Babanin


  • Rich in Vitamin E content, along with Vitamin C, B6, Folate, Iron, Potassium, Magnesium

  • Good source of magnesium for a healthy heart

  • Helps Prevent Heart Disease

  • Antioxidant plant chemicals that help lower cholesterol and protects against cancer

  • High monounsaturated fat helps lower cholesterol

  • Boosts the immune system

  • Lutein content helps protect against eye cataracts and macular degeneration

  • Keeps Skin Healthy

Image by Tomasz Olszewski


  • Considered herbal medicine, it’s that healthy

  • Good source of Potassium and Calcium

  • Helps lower “bad” LDL-cholesterol and increase “good” HDL-cholesterol

  • Anti-inflammatory and antibacterial

  • Helps regulate blood sugar

  • Good for eye health/sight with high levels of lutein and zeaxanthin

  • Low in calories, nutrient dense, bold color, intense odor/flavor, highly fragrant so add at the end of cooking

Tahini Sauce


  • Full of healthy monounsaturated fats

  • Good source of Phosphorus and Manganese, both important for bone health

  • Helps lower “bad” LDL-cholesterol and triglycerides, decrease risk of heart disease

  • Antioxidant, antibacterial, and anti-inflammatory, anticancer properties

  • Protects brain, liver, kidney health

  • Low in calories, nutrient dense, intense flavor

Image by Heather Ford


  • Eggs are a high-protein food, providing all the essential amino acids

  • Highly satiating and may reduce calorie intake later in the day

  • Good for eye health/sight with high levels of lutein and zeaxanthin

  • Contains choline, a nutrient that is essential for learning, memory and healthy sleep.

  • Omega-3 or Pastured Eggs that contain significant amounts of omega-3 fatty acids can help lower triglycerides

  • Low in calories, nutrient dense