The vegetable swede is also know as rutabaga in North America. Swede is a root vegetable that is a similar shape to a turnip but larger, it's flavour is sweeter than a turnip and cream in colour, with some purple on top. The leaves can be eaten as a leaf vegetable. Swede is an excellent substitute for white potato, it can be roasted, baked, boiled, mashed, sauteed and delicious added to soups and stews. Swede can also be thinly julienned or grated uncooked and added to salads or coleslaw. It's a winter vegetable and stores well. Swede is high in vitamin C and provides antioxidants and immune support, helping protect the cells from free radical damage and assists in the thyroid hormone thyroxine. Swedes are rich in beta carotene and also an excellent source of iron, potassium and manganese, a good source of fiber, thiamin, vitamin B6, calcium, magnesium and phosphorus.
Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.
This is a smooth and creamy paste made from ground sesame seeds. I like to use tahini in dips and salad dressings. Purchase an organic brand and store in the fridge after opening. Sesame seeds are a good source of copper, manganese, magnesium and calcium.
Tamarind is a bushy tree. The tree produces edible, pod-like fruit, which is used in different cuisines around the world, it is also used in traditional medicine. Tamarind is best described as sweet and sour in taste. Choose a brand that only contains tamarind and a little water, no sugar. I purchase Ayam brand, it's a seedless puree, read labels to check for any added ingredients. Refrigerate after opening.
Tarragon is a sweet pungent herb with a hint of anise. It goes well in dressings, sauces, poultry and fish dishes. Tarragon leaves can be used fresh or purchased dried. Tarragon herb is one of the highest antioxidant food sources and helps lower blood sugars. It's excellent as a digestive tonic, helping the liver produce bile. It is rich in Vitamins C, A and B, and an excellent source of minerals like, calcium, manganese, iron, magnesium, copper, potassium and zinc.
Thyme is a perennial herb in the mint family of plants. Thyme has very small leaves that can vary in colour from deep to paler green shades. There are more that 350 known thyme species, common thyme is most popular for cooking but is also used for medicinal purposes. Use fresh or dried leaves to flavour casseroles, soups, stews and sauteed or mashed vegetables.
Tomato paste is a thick paste that is made by cooking tomatoes for several hours to reduce moisture, straining them to remove the seeds and skin, and cooking them again to reduce them to a thick, rich concentrate. Purchase an organic brand with no sugar or additives - 100% tomatoes, and it's best to choose a brand in glass.
The tomato is a fruit but is much lower in sugar content than other fruits so it is typically eaten raw in salads and cooked in many dish and sauces from around the world. The tomato belongs to the nightshade family. Tomatoes contain carotene lycopene, one of the most powerful natural antioxidants.
Tuna is a saltwater finfish, choose wild caught tuna not farmed. When purchasing canned tuna, select pole and line caught, in brine or spring water (this will prevent the tuna being stored in unhealthy oils), also choose in a BPA free can. Read your labels and look at the origin. Tuna is a good source of omega 3 fatty acids, protein and vitamin D.
Boneless turkey that's been ground down. Turkey can be used in place of chicken mince in dishes. Choose grass fed, free range turkey mince. Turkey is a rich source of protein, it also contains iron, zinc, potassium, phosphorus, vitamin B6 and niacin.
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.
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.
Walnut kernels or meat are enclosed in a rounded hard shell. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of omega-3 fatty acids. Walnuts contain several minerals, especially high in manganese, vitamin E and B vitamins. Walnuts are also known for their rare and valuable antioxidant and anti-inflammatory nutrients. Store walnut kernels in the fridge or freezer, as they are susceptible to insect and fungal mold infestations.
Chinese water chestnuts are a vegetable (not a nut), grown in marshlands. They are unusual among vegetables because they remain crisp after being cooked or canned. This gives a great contrast when mixed with other cooked vegetables. They are a good source of dietary fibre, riboflavin, vitamin B6, potassium, copper and manganese.
White pepper is cultivated from the ripe fruit seeds of a tropical vine. Black pepper is the cooked and dried unripe fruit of the vine. White pepper is a little milder in flavour and I use it when I prefer not to have black speckles in my dish, like a white sauce.
Use organic white wine vinegar if possible produced by slow fermentation.
Mustard is a condiment made from the seeds of the mustard plant. The whole mustard seeds are mixed with water, vinegar or lemon juice, salt and flavoured with spices. Perfect to add flavour to dressings, sauces, soups, marinades and meat dishes.
Doterra wild orange essential oil is cold pressed oil from the peel. You also get health benefits when using pure essential oils. You can use organic orange extract in it's place but you will need to add a lot extra (approx. 4 drops of oil = 1 1/4 teaspoon of extract).
My choice in Worcestershire sauce is an organic brand ‘Melrose’. This sauce adds a delicious savoury flavour to meat dishes. Regular brands contain gluten and most have MSG, colours and flavours.
A zucchini is also called a courgette or summer squash depending on which country you live in. Zucchini looks similar to a cucumber and is usually served cooked with it's skin left on. Zucchini contains a good amount of folate, potassium, vitamin A,C and fibre.