Green runner beans are also know as string beans or green beans. This variety of green beans are mostly plant matter (the pod), with only tiny, immature seeds. They are eaten all around the world and can be purchased fresh, frozen or canned. The fibre content in green beans is very high and because of their rich green colour they provide us with chlorophyll. They are a good source of vitamin K and manganese.
There are many brands of greens powder on the market, it is best to choose an organic brand. This is a convenient way to get your greens into your smoothies, like chlorophyll, chlorella and spirulina, plant based protein, vitamins and minerals.
Choose grass-fed ham that is nitrate free to avoid added chemicals and additives.
Hazelnut meal is made from pure ground hazelnuts. The meal has a sweet, nutty flavour and adds a delicious rich flavour to baked goods. Hazelnuts are rich in protein, monounsaturated fat, vitamin E, manganese and other essential nutrients. They are a good source of dietary fibre and are low in carbohydrates. My brand of choice is Bob's Red Mill finely ground Hazelnut Meal.
Use hemp oil in smoothies and over salads. Use an unrefined cold-pressed, certified organic brand. Hemp is one of the best omega 3 oils you can consume, it is also know to help metabolize fat. To conserve the essential fatty acids, don't fry with hemp oil.
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.
Use filtered water to make your ice.
There are many varieties of lettuce but iceberg has large rounder leaves, which makes them perfect as a cup to hold or wrap other foods in. Lettuce is most often used for salads, sandwiches and for wraps (in the place of grain and high carb wraps). Lettuce is a rich source of vitamin K and A, it is a moderate source of folate and iron. Purchase organic where possible, as they are sprayed with herbicides. Wash well as lettuce and be contaminated with bacteria.
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.
The Kalamata olive is a large dark purple olive, almond shaped with a plump smooth flesh. Kalamata trees are grown in southern Greece and primarily used for eating and not as much for their oil. Olives are high in good heart healthy fats and disease-fighting phytochemicals (antioxidants). Kalamata are my favourite olives due to their flavour and plumpness. Purchase organic if possible in glass jars, read labels as many brands contain caramel colour and preservatives (I purchase macro Organic Kalamata olives, which are reasonably priced).
Kale is in the cabbage family but doesn't form a head like regular cabbage. English curly leaf kale is only one of the many varieties but is the most common sold locally here in Australia. Kale is an excellent source of vitamin K and rich in vitamin A, C, B6, folate and manganese. Kale is a good source of thiamin, riboflavin, vitamin E, iron, calcium, potassium and phosphorus.
Kelp is a sea vegetable. Kelp noodles are made with mineral-rich sea kelp, one of the best sources of iodine, they are raw, low in carbs and calories. Choose a brand that comes in sodium salt, extracted from brown seaweed and no other ingredients. They are excellent in salads, stir-fries, soups, in the place of grain noodles. They have a neutral flavour which makes them very versicle. Drain noodles before using, if you like them softer, place in a heat proof bowl and pour over boiling water, let sit while you prepare your other ingredients. Drain before adding to recipe. Purchase from health food stores or online.
Kiwifruit is the shape of a large egg and has a fuzzy, light brown skin with a bright green flesh. The flesh has a sweet flavour when ripe but the inner core can be tough. Kiwifruit is a rich source of vitamin C, vitamin K and a good source of dietary fibre and vitamin E.
Lamb or young sheep has a stronger flavour than beef and lends itself to delicious slow cooked meals or roasting. Choose grass fed and organic if possible. An excellent source of protein.
Lamb mince is ground down lamb steak, it can make a meal very economical and versatile. I use it on it's own in a recipe or mixed with other minced meats like beef or pork for extra flavour. Purchase organic and grass fed lamb mince if possible. An excellent source of protein.
Lebanese cucumbers are usually just a little smaller and have thinner skins than the regular green cucumber and are eaten with skin on, which means more green into your diet. They also don't seem to cause burping or indigestion. Cucumbers contain Vitamin K.
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.
Use freshly squeezed lemon juice. Most store bought lemon juice containers preservatives.
Lemon zest is the finely grated yellow skin of the citrus fruit lemon. The lemon skin is where you will find the oil. To make lemon zest, use a fine zest grater so you can avoid the bitter white pith under the skin.
The lemon is a citrus fruit which makes it high in vitamin C. Lemons have a distinctive sour taste which makes it a key ingredient in drinks and foods. The pulp and rind (zest) are also used in cooking and baking.