Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).

Golden flaxseed meal is finely ground linseed. You will find it in many of my recipes. It is also a great egg substitute when mixed with water. Flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of carbs. It is rich in Omega-3 fatty acids, which is the key force against inflammation in our bodies. Flaxseed must be stored in the fridge. I like to use golden flaxseed as it is lighter in colour, than the brown variety and produces a nicer colour to your baking.

Sesame seeds are found in the pod of the flowering sesame plant. Sesame seeds have a rich, nutty flavour and have one of the highest oil contents of any seed. They provide high amounts of protein and dietary fibre. Sesame seeds are also rich in B vitamins and minerals, manganese, magnesium, calcium, iron and zinc.

Psyllium powder is ground down psyllium husks to produce a very fine powder. Psyllium is a source of soluble dietary fibre, it expands when mixed with liquid. It can help relieve constipation and diarrhea. Psyllium is used in gluten free baking, as the finely ground husks bind moisture and help make breads rise and less crumbly. You can purchase psyllium husk powder from a supermarket or make your own by using a blender or food processor to ground to a very fine powder.

I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.

Allspice is a dried fruit and gets its name from its flavour, which seems to be a blend of cinnamon, nutmeg and cloves. The fruit is picked when green and ripped in the sun, when dried they are brown and look similar to a peppercorn, it is then ground for use in cooking.

Baking Powder is a rising agent for baked goods. If substituting for baking soda you will need 4 times the quantity. Ensure you purchase a gluten free, no aluminum brand. Alternatively, you can make your own baking powder; 1 teaspoon of baking powder is equal to 1⁄4 teaspoon of baking soda and 1⁄2 teaspoon of cream of tartar. Note, that they should only be combined when preparing your recipe.

Also known as Bicarbonate of Soda or Sodium Bicarbonate and is used as a rising agent in baking, it contains no gluten or grains. I use Bob's Red Mill baking soda as I find it rises better than other brands I've tried.

Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.

I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

Use unrefined or raw honey. It is the most common natural sweetener in my recipes. It's best to buy local unprocessed honey as it has wonderful health benefits and can help with allergies. Generally honey sold in supermarkets has been processed. Honey possesses antiseptic and antibacterial properties.

Avocado oil is excellent for dressings and dips, pan frying and barbecuing, baking and roasting. Recent research on the heating of oils, has revealed avocado oil is perfect for high temperature cooking. Choose cold pressed, extra virgin, avocado oil. My favourite brand is 'Grove'. Purchase in a dark bottle and do not refrigerate.

Apple Cider Vinegar is used extensively throughout my recipes due to its health benefits. When purchasing, look for raw unfiltered apple cider vinegar ‘with the mother’ it has a cloudy appearance. Avoid malt vinegars as they are made from barley and contain gluten.

Use an organic vanilla extract (not an essence) or vanilla powder. Vanilla makes a big difference to the flavour of a recipe, I recommend keeping to the quantities I have stated in a recipe. I prefer Madagascar pure vanilla extract manufactured by ‘Simply Organic’ and for powder, Vanillamax 100% pure, finely ground Madagascar vanilla beans produced by Bulletproof.

I feel it's much better for our health if we filter our water. Our tap water contains disinfectants, chlorine and chloramine. Also floride is add which I believe is toxin to our bodies.

The sultana is a pale green oval seedless grape which has been dried. Sultanas are sweet and used in baking and eaten as a snack. Purchase naturally dried, preservative and oil free sultanas, organic is best.

I use Medjool dates in my recipes, I like the flavour and softness of these dates. A bonus, there are no preservatives used with these dates. They blend easy when adding to recipes and give a slight caramel flavour.

Medjool dates are an excellent source of dietary fiber, rich in potassium, copper, manganese, magnesium and vitamin B6.

Egg white is the clear liquid part of an egg, also called the albumen. Egg white consists primarily of about 90% water into which is dissolved 10% protein and almost no fat or carbohydrate. Egg whites can be whisked, which will increase the volume making them ideal to use in light desserts, like mousse. Egg white can also be brush on baked goods to form a shiny glaze. Purchase free range or organic eggs.