Ingredients

  • swede(s)

    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 potato(s)

    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.

  • tahini (hulled)

    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 puree/paste

    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.

  • tandoori spice mix

    Tandoori spice mix is used to marinate chicken for the very popular Indian dish, Tandoori Chicken. This spice mix consists of, smoked paprika, garam masala, coriander, cumin, ginger, chilli, turmeric, garlic, salt and pepper. My recipe for Tandoori Spice Mix is HERE. Link to my Tandoori Chicken recipe.

  • tarragon leaves

    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

    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. To remove fresh thyme leaves easily, run your fingers down the stem in the opposite direction.

  • tomato paste

    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.

  • tomato(es)

    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 (wild caught)

    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.

  • turkey mince

    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

    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.

  • vanilla collagen protein (I use Happy Mammoth)

    This is hydrolysed collagen protein which contains pure protein. It contains specific amino acids which may assist in healing the gut lining. I prefer to use the Happy Mammoth brand as it contains prebiotics. It can be purchase online from Happy Mammoth or you can use unflavoured hydrolysed collagen (it dissolves in liquid) and add 1/2 tsp of vanilla.

  • vanilla extract (organic)

    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.

  • veal steaks

    Choose grass-fed veal to ensure you are eating a healthy animal that's been fed as naturally as possible. Veal is an excellent source of protein but it should not be the only thing on your plate, balance your meal with 2/3 plant-based foods and 1/3 meat.

  • walnuts

    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.

  • water chestnuts

    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.

  • watermelon

    Watermelon is a delicious, refreshing, nutrient packed summer fruit. Discard the skin and white section before eating, choose a dark red flesh. Watermelon is low in calories and has a high water content and lots of fibre. It's high in vitamin C and vitamin A, contains potassium, magnesium and vitamins B1, B5 & B6. Watermelon is also high in beta-carotene which comes from the colour of the flesh.

  • white pepper

    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.

  • white wine vinegar

    Use organic white wine vinegar if possible produced by slow fermentation.