Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.

Leek is a vegetable that belongs to the onion and garlic family. The edible part of the leek is the white base called the stem or stalk, the leaf sheath needs to be removed before eating. Leeks have a sweet, mild onion flavour and are commonly used in stock and soups. Leeks contain many flavonoid anti-oxidants, minerals and vitamins that have proven health benefits.

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

Ginger root is widely used as a spice but also for medicinal purposes. It is a hot spice which you will find in many commercial curry powders. It's often used to prevent motion sickness and nausea. Some studies have shown joint swelling in people suffering with arthritis experience less pain and swelling when taken daily. I like to use fresh minced ginger in my meals and dry ground ginger in baked goods.

Turmeric is a perennial plant of the ginger family, the rhizomes are used fresh or boiled then dried in hot ovens after which they are ground into a deep yellow powder. Turmeric is an essential ingredient of Indian curries and gives mustard its yellow colour. Turmeric is a natural antibiotic and is used to treat inflammation and digestive disorders.

Making homemade chicken broth is a great way to heal Leaky Gut and excellent to drink when unwell. Traditionally broth was made just from bones and simmered for hours to remove the gelatin, marrow and goodness from them. These days vegetables are also added to give extra flavour. By using a slow cooker, making your own broth/stock is so easy. As soon as a roast chicken is eaten, all the bones go into the freezer ready for the next batch of broth. If purchasing store-bought stocks, read the labels as many companies have changed the name of MSG to yeast extract. Organic or free-range brands are available. My Chicken broth recipe is on page 295 of The JOYful Table cookbook. Freeze ice block trays filled with chicken broth for when a small amount is required for a recipe. You can also use an organic concentrated bone broth paste or dehydrated chicken bone broth powder and add them to filtered water.

Cauliflower is one of the cruciferous vegetables that should be eaten on a regular basis, as it has huge health benefits. One cup of cooked cauliflower provides you with 73% of your DRI of vitamin C, it's also a good source of vitamin K. You will find several dozen studies linking cauliflower to cancer prevention.

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.

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. See coconut milk recipe on page 299 of The JOYful Table cookbook. If purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.

Use freshly squeezed lemon juice. Most store bought lemon juice containers preservatives.

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 use English baby spinach leaves in my recipes. This more modern variety of spinach is more tender than older varieties and has small flat leaves. They can be eaten raw or lightly cooked. Spinach is a powerhouse food, it contains vitamins, minerals, antioxidants and phytonutrients. Spinach is low in carbs but high in insoluble fibre and may improve eye health, and help prevent heart disease and cancer.

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.