Saffron: The Golden Spice

Saffron is a prized spice known for its golden color, unique aroma and health-promoting compounds.

Low-CarbGluten-FreeHealthy FatsIron

Butter: Rich Dairy Fat Loaded with Vitamin A & Flavor

Just 1 Tbsp adds silky mouthfeel, 11 g fat (7 g saturated) and 11 % of your daily vitamin A—but portion control is key.

Low-CarbVeganGluten-FreeHealthy Fats

Coconut Milk: Creamy, Dairy‑Free Source of MCTs & Manganese

A splash of coconut milk lends velvety richness, medium‑chain triglycerides and tropical aroma to curries, smoothies and desserts—but it’s high in saturated fat, so portion wisely.

Low-CarbProteinHealthy FatsIronFiber

Goat Cheese: Tangy, Easy‑to‑Digest Source of Protein & Calcium

At 6 g protein and 90 mg calcium per ounce, goat cheese brings creamy tang and smaller fat globules that many find gentler on digestion than cow’s milk cheese.

Low-CarbVeganGluten-FreeHealthy FatsOmega-3

Mayonnaise: Creamy Emulsion of Egg, Oil & Tangy Acidity

With 10 g fat per tablespoon, mayo adds velvety texture, vitamin E and monounsaturated fats—but it’s calorie‑dense and must be stored cold.

Low-CarbCalciumProteinHealthy FatsVegetarian

Clotted Cream: The Lusciously Thick Devon Classic

High‑fat, velvety clotted cream adds indulgent richness, calcium and vitamin A to scones and desserts—with a few health caveats.

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Olives: Briny Bites Loaded with Heart-Healthy Monounsaturated Fat & Vitamin E

Ten medium olives (30 g) deliver 45 kcal, 4 g fat (75 % oleic acid), 1 g fiber and 12 % DV vitamin E—plus the signature Mediterranean umami-salt punch.

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Pecans: Rich, Buttery Nuts with 20 g Healthy Fats & 60 % DV Manganese per Ounce

One 1-oz (28 g) handful supplies 196 kcal, 3 g plant protein, heart-friendly oleic acid and more antioxidants than any other common tree nut.

ProteinGluten-FreeHealthy Fats

Mozzarella: Creamy 6 g Protein + Calcium in Every Ounce

One 30 g slice delivers 85 kcal, 6 g complete protein and 14 % DV calcium—perfect for that gooey-stretch without excess carbs.

Vitamin CVeganGluten-FreeHealthy FatsDairy-Free

Grapeseed Oil: Neutral-Taste Workhorse Rich in Vitamin E

One tablespoon delivers 120 kcal, 14 g mostly poly-unsaturated fat and 26 % DV vitamin E—and its 216 °C smoke point handles quick sautéing with ease.

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Microgreens: Tiny Leaves, Mega Nutrient Density

Just 25 g provides triple the vitamin C of mature lettuce, vibrant phytonutrients and fewer than 10 calories—perfect for boosting salads, smoothies or avocado toast.

VeganGluten-FreeHealthy FatsDairy-Free

Peanut Oil: High-Heat Hero Rich in Vitamin E

One tablespoon supplies 120 kcal, 14 g heart-friendly fats and 13 % DV vitamin E—and its 232 °C smoke point makes wok-frying a breeze.

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Pumpkin Seeds: Tiny Powerhouses of Protein & Magnesium

A ¼-cup handful delivers 7 g protein, 37 % DV magnesium and heart-healthy fats—perfect for salads, granola or pesto.

Healthy Fats

Healthy Fats 101: Mono‑, Poly‑, Omega‑3 & Choosing the Right Oil for Every Dish

Trading 5 % of calories from refined carbs for unsaturated fats cuts coronary‑heart‑disease risk 13 % (Harvard 2024). Here’s how to hit the sweet spot without overdoing calories.