When purchasing seafood opt for wild caught fish, not farmed. Salmon is one of the best choices as it contains good amounts of omega 3 fatty acids. When purchasing canned fish, look for “pole and line caught” on the label.
I've used a jar of mild salsa. You choose the heat you prefer. If available, purchase an organic brand. Always read the ingredient list before purchasing to avoid additives and ensure the salsa is not packed with sugar.
Sauerkraut is fermented finely cut cabbage that has been fermented by various lactic acid bacteria. It has a long shelf life and a sour flavour, both result from the lactic acid that forms when the bacteria ferment the sugars in the cabbage (a process of pickling). There are many health benefits claimed for sauerkraut. it is a source of vitamins C, B and K, it is also high in calcium, magnesium and fibre. The fermentation process increases the bioavailability of nutrients. The unpasteurized and uncooked, sauerkraut also contains live lactobacilli and beneficial microbes and is rich in enzymes. The probiotics that sauerkraut contains, improves digestion and promotes the growth of healthy gut flora, protecting against many diseases of the digestive tract.
Savoy cabbage has ruffled green outer leaves and is higher in beta carotene than other varieties. Savoy cabbage has less water content than regular green cabbage which makes it a much better choice to use in a coleslaw. Using it will help prevent the watering down of your dressing.
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.
Sesame seed oil adds extra flavour to Asian cooking. Purchase sesame oil that contains no MSG and no preservatives. Store in the fridge once opened. Sesame seed oil can help heart health and is good for the skin both topically and internally. It contains anti-cancer compounds, including phytic acid, magnesium and phytosterols.
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.
Shredded coconut has longer and thicker strands than desiccated coconut and not to be confused with coconut flakes. Use organic coconut, which does not contain preservatives (sulphur).
Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).
Smoked salmon is relatively low in calories while boasting high quality protein, essential fats, and several vitamins and minerals. What’s more, smoked salmon is a rich source of omega-3 fatty acids. These fats are considered essential because your body cannot make them, so you must obtain them from your diet. They are important for brain function, heart health, and healthy aging. Yet, smoke salmon is much higher in sodium than fresh salmon.
The snow pea is an edible pod. The flat pod containing seeds is eaten whole, while still unripe. Snow peas are paleo as they are mostly the pod without the peas. This delicious vegetable is commonly used in stir-fries and curries, and are delicious eaten raw with dips or as a healthy snack.
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.
Other names for spring onion are scallion or green onion. They have hollow green leaves and a small root bulb and can be eaten raw or cooked. The green tops are also used sliced or chopped as a garnish. The green tops are a good source of vitamin C and beta carotene.
The star anise pod is shaped like a star (hence its name), it has an average of eight points and is the fruit of an evergreen tree native to southern China. It has a sweet, aniseed (licorice-like) flavour (though the plants are not related). Star anise is the key ingredient in the popular Chinese spice blend, five-spice powder. I love the fragrant flavour star anise gives to my Curry recipes.
Strawberries are loved for their aroma, bright red colour, juicy texture and sweetness. They are easy to grow in your home garden. Strawberries freeze well, use frozen in smoothies and desserts. They are an excellent source of vitamin C, contain folate and potassium, high in fibre, plus they provide anticancer bioflavonoids. To keep your strawberries fresh for several weeks, wash in a bowl with water and 1 tablespoon of vinegar, don't rinse, lay on paper towel to dry and place in a seal container in the fridge. Organic is best.
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.
Purchase organic if possible or make your own. Choose a brand that contains only toasted sunflower seeds, with no sugar or vegetable oils added. This is perfect to use in place of nut butters. When baking with sunflowers use baking powder (gluten-free), as baking soda (bicarb) reacts to the sunflowers and turns green (it will taste the same but your baking won't look as pleasant to the eye).
Sunflower seeds have a mild nutty flavour. An excellent snack as they are high in protein, delicious added to smoothies and grain free baking. Sunflower seeds can be finely ground to replace almond and other nut meals/flours in baked goods, substitute ratio 1:1. They are high in Vitamin E. Vitamin E travels throughout the body neutralizing free radicals. Sunflower seeds are also a good source of magnesium, which can help calm your nerves, muscles and blood vessels.
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.