• capsicum(s)

    Capsicum is known as a vegetable but technically it's a fruit, as it's seeds are inside. It's called a pepper or bell pepper in the US. Capsicums can be eaten raw or cooked. They belong to the nightshade family. Capsicums vary in colour, shape, size and their flavour intensity, between the different varieties. They are highly nutritious and contain more vitamin C than an orange and have relatively high amounts of vitamin B6.

  • caraway seeds

    Caraway seeds have a pungent, anise-like flavour and aroma. Caraway is used as a spice in breads, desserts, casseroles, stews, sauerkraut and used in many European and Middle Eastern cuisines. Caraway is also used as a breath freshener.

  • cardamom

    Cardamom spice has a strong unique taste, with an intensely aromatic fragrance. Cardamom comes ground or in whole seeds. It's a common ingredient in Indian, Scandinavian and Middle Eastern dishes, it is used in sweet and savoury baking and drinks. This exotic spiced is know for it's antioxidant, disease preventing health promoting properties. Cardamom is a good source of minerals like potassium, calcium and magnesium, it is also helpful for digestion. Purchase organic cardamom (I use the Simply Organic brand).

  • carrot(s)

    This crunchy orange root vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

  • cashew butter/spread

    Cashew butter/spread is made by blending cashew nuts down to make a smooth paste. I also like to add a little pink Himalayan salt and a drizzle of macadamia oil to produce a delicious nut butter. You will find a recipe in my cookbook on page 306. Cashew butter has a neutral taste, which makes it perfect for adding to recipes to give a creamy texture without affecting the recipes flavour. If you are purchasing cashew butter/spread, make sure it contains 100% cashews, with not unhealthy oils, gums or thickeners.

  • cashew milk

    To make cashew milk, soak raw cashews in filtered water with a pinch of sea salt. Allow to soak for 1 - 2 hours, drain and rinse well. Place in a high speed blender with filtered water and blend well. If using for cooking there is no need to strain. This is my preferred milk for adding to baked goods. Use 1 cup of cashews to 3 - 4 cups of water, depending on how creamy you prefer your milk, blend cashews with 1 cup of water first, then add remaining to you get a lovely smooth and creamy milk.

  • cashews

    Cashews work well in a paleo lifestyle, as they are so versatile. They can be used to make dairy free milk, cashew butter, cashew cream or sour cream, dips and many more. Where possible, it is best to soak nuts before using to assist with digestion. Eat them raw but in moderation as they are quite high in omega 6. Stay away from store bought roasted nuts that have been cooked in canola, sunflower or similar vegetable oils.

  • cassava flour

    Cassava flour has been a staple food around the world for centuries. It's native to South America and is presently grown as an annual crop in tropical regions. Cassava is a vegetable and the whole tubular root is peeled, dried and ground down to create a flour (it's not the heavily processed tapioca flour/starch which is only the extracted starch). Cassava flour has a mild flavour, is off-white/cream in colour and is slightly lighter than regular wheat flour but is more absorbent. One cup of all-purpose flour = 2/3 - 3/4 cup of cassava flour, start with less and see how your recipe adapts. I find it's a little like coconut flour in the way that it soaks up liquid and needs an extra egg for binding (all my recipes have been triple-tested). It has the ability to brown and produce a crust when used in baked goods, which often doesn't occur when using gluten-free flours. This paleo flour is free from grains, gluten, soy, nuts, additives and fillers. It's a perfect flour for those doing an autoimmune protocol diet, for nut-free baking, anyone with food allergies or intolerances. Cassava flour is high in potassium and vitamin C, it also contains calcium, vitamin A, folate, magnesium, iron, plus resistant starch, which can improve gut health. The shelf-life of cassava flour is typically much longer than other flours. It can be kept for up to two years and possibly longer if stored in an airtight container in a cool, dark location. Purchase from health food stores or online.

    Check out DISCOUNT details: You can purchase online direct from an Australian producer, "Three Spades" ( Three Spades have been very generous to the JOYful Table followers and have given us a 15% discount on their cassava flour. Use the code JOYFUL15 when purchasing 2 x 2kg bags (4kg or more), add the code when going through the checkout process. Another good brand is Otto's that can be purchased online from

  • cauliflower

    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.

  • cayenne

    Cayenne pepper is a powdered form of red hot chili pepper, cultivated from the capsicum family (a nightshade vegetable). Cayenne pepper is high in vitamin A, it also contains vitamins B6, E and C, riboflavin, potassium and manganese. Cayenne can speed up the metabolism due to the high amounts of capsaicin.

  • celery seeds

    Celery seeds are found in the small white flowers of the celery plant. Use celery seeds in dishes that benefit from it's warm, bitter, celery-like flavour - meatloaf, soups and mayonnaise dressings. They have been used in medicine for thousands of years in the Eastern world. Today the seeds are mostly used as a diuretic, it helps the body eliminate water. It's also known to be used for treating arthritis, gout and reducing inflammation.

  • celery stick(s)

    Both celery stalks and leaves can be used, whole stalks are eaten raw in salads or cooked to give flavour in stews and soups. Raw stalks with the leaves are excellent in your morning smoothie and give you a good dose of vitamin K, B and A, folate, riboflavin and more, plus celery contains several minerals.

  • cherries

    Cherries are a sweet, tart stone fruit, packed with antioxidants. They are not only one of the healthiest fruits, but they also rank as one of the most health-protective foods. Besides being full of antioxidants, they can protect against diabetes, promote healthy sleep, give arthritis relief, cherries are also known to lower the risk of gout attacks.

  • chia seeds

    These little seeds absorb 9-12 times their weight in water and are excellent to add as a thickener to sauces and fruit spreads. They can also be used as an egg replacement in muffins and cakes (1 tablespoon chia seeds mixed with 3 tablespoons of water). Chia seeds can also be used to make delicious chia puddings for breakfast or desserts. There are many health benefits of chia. It is the richest plant source of Omega 3 fats, dietary fibre and protein. Chia seeds are also packed with a variety of vitamins and minerals, antioxidants, amino acids and fatty acids.

  • chicken

    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.

  • chicken breast

    Choose grass-fed, free-range chicken breast and organic if available. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.

  • chicken broth/stock

    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.

  • chicken mince

    Boneless chicken that's been ground down. Excellent for meatballs and can replace beef or pork mince in most dishes. Choose grass fed, free range chicken mince and if available, organic. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.

  • chicken thigh(s)

    Choose grass-fed, free-range chicken and organic if available. Chicken is a meat that can be injected with hormones to plumb it up, shop carefully. A good source of protein.

  • chilli

    Chilli is the spicy fruit of plants that belong to the capsicum family. It is eaten fresh or dried. Chilli powder is dried and ground red chilli peppers. They are members of the nightshade family, Solanaceae. Red chillies contain large amounts of vitamin C and are a good source of most B vitamins, they are also very high in potassium, magnesium and iron.