Choose grass fed, free-range chicken and organic if available. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.

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.

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.

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).

Italian herbs is a blend of dried oregano, marjoram, thyme, basil, rosemary and sage. A classic combination of lovely fresh herbs that you will find in many Mediterranean dishes. Mix into a tomato paste or puree to make a flavourful pizza sauce or add to roast chicken or fish. I use the brand 'Simply Organic' which I purchase online from iherb.

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 iherb.com). Paprika is a nightshade.

Garlic powder is ground, dehydrated garlic. Where possible purchase an organic brand that doesn't contain anti-caking agents or fillers. I use the 'Simply Organics' brand.

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.

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

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).

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.