• molasses (organic unsulphured)

    Blackstrap organic molasses is a nourishing sweetener which contains a considerable amount of nutrients that are essential for the body. Molasses contains essential minerals such as calcium, magnesium, manganese, potassium, copper, iron, phosphorous, chromium and cobalt. It also has various vitamins such as niacin, vitamin B6, thiamine and riboflavin. Choose an organic unsulphured brand when purchasing.

  • mushrooms

    Mushrooms are classified as fungi. Edible mushrooms are very low in kilojoules, rich in minerals and B complex vitamins, when exposed to UV light they contain large amounts of vitamin D2. Mushrooms are also used for medicinal purposes.

  • mustard powder

    The mustard seed is a rich source of oil and protein. Mustard seeds are milled or ground to a powder and usually ground turmeric is added to provide a yellow colour and added flavour. When liquid is added to ground mustard the aroma and flavour comes out.

  • nut and seed mix

    To make nut and seed mix: Heat 2 teaspoons of coconut oil to a frying pan. Add 1/2 cup each of macadamias, almonds and cashews, roughly chopped (or your favourite nuts). 1/4 cup each of pumpkin and sunflower seeds. Add 2 good pinches of sea salt. Toss often while lightly browning, watch carefully so mix doesn't burn. Set aside to cool. I keep this toasted nut and seed mix on hand in a glass jar to add to paleo porridge, chia puddings or coconut yoghurt.

  • nutmeg

    Nutmeg is the seed kernel of the fruit-nutmeg. The seed is dried and ground. It is one of the highly prized spices known for its aromatic, aphrodisiac and curative properties. Nutmeg is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc, and magnesium.

  • nutritional yeast flakes

    Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.

  • olive oil

    The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

  • onion flakes (dried)

    Onion flakes are simply dehydrated finely chopped onions. Onion flakes are usually sold in the dried herb and spice section of the grocery store. Purchase an organic brand if possible.

  • onion powder

    Onion powder is ground, dehydrated onion. Where possible purchase an organic brand that doesn't contain anti-caking agents or fillers. I buy the 'Simply Organic' brand.

  • onion(s)

    In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.

  • orange juice (fresh squeezed)

    The orange is a fruit from the citrus family. Use freshly squeezed juice from the ripe fruit. The most common orange varieties are - Valencia, Navel and Blood oranges. Fresh orange juice is high in vitamin C, phytochemicals and flavonoids.

  • orange zest

    The orange is a fruit from the citrus family. Orange zest is the finely grated skin from the outside of the orange but doesn't include the white pith which is bitter. The skin contains the orange oil which gives a stronger flavour when added to cooking. Use organic and locally grown if possible, scrub orange skin before using.

  • orange(s)

    The orange is a fruit from the citrus family. The most common varieties are - Valencia, Navel and Blood oranges. Oranges are commonly peeled and eaten fresh or squeezed for juice. Oranges are full of nutrients, they promote clear healthy skin and have a whopping 170 different phytochemicals and more than 60 flavonoids - giving anti-inflammatory properties and strong antioxidant effects.

  • oregano

    Oregano is an important culinary herb. It's used for the flavour of its leaves, when dried the leaves are more flavourful than fresh. Oregano has an aromatic, warm and slightly bitter taste and is popular in Italian and Mediterranean cuisines. I prefer to purchase an organic brand, Simply Organic.

  • organic oats

    Organic whole oats are an excellent source of fibre, vitamins, minerals and antioxidants. Choose oats that are packed in a gluten-free environment. Oats are a gluten-free grain but avoid if strict paleo, I've used them in baby rusks due to their binding properties. I find they don't crumble like coconut flour rusks do, making them safer for babies. Most babies will only chew on the rusk and not consume them until older.

  • paprika

    Paprika is a spice made from grinding dried mild and sweet red chili peppers. Paprika is used to add colour and flavour to a dish. It has a sweet pungent flavour and distinct bitter aftertaste. Even just a small sprinkle of paprika can deliver antioxidants and nutrients like, Vitamin A, E and B6, also iron. I purchase an organic paprika made by 'Simply Organic' (from Paprika is a nightshade.

  • parsley

    Parsley would be the most widely used herb worldwide. Curly leaf parsley is often used as a garnish. Fresh parsley contains useful amounts of vitamin C, calcium, iron and potassium. Parsley is also high in bioflavonoids and other anticancer compounds.

  • parsnip(s)

    Parsnip is a root vegetable closely related to the carrot and grown as an annual. It has a sweet flavour, delicious in stews and soups, roasts well and I enjoy them cut into fries or chips and cooked in coconut oil. Parsnips are high in vitamins and minerals, especially potassium and also contain both soluble and insoluble dietary fibre. Choose firm parsnips with light coloured skin in season.

  • passata/tomato puree

    Purchase organic tomato passata/puree in glass containers (pure tomato without sugar or salt). Tomatoes are acidic which increases the rate at which BPA enters food and this can be a concern with canned tomato products. Tomatoes are a useful source of vitamin C, beta carotene, folate and potassium. Tomatoes are a nightshade vegetable.

  • passionfruit

    Passion fruit contains a soft pulp and lots of seeds inside a hard rind. People can eat the seeds and pulp, juice it, or add the fruit to other juices and it's delicious in desserts. Passion fruit has recently gained a lot of attention because it is a rich source of powerful antioxidants. It contains high levels of vitamin A, which is important for skin, vision, and the immune system, and vitamin C, which is an important antioxidant and is a good source of fibre.