• Italian herbs

    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.

  • kaffir lime leaves

    Fresh kaffir lime leaves are commonly used in Thai cuisine to add a citrus fragrance and lemony flavour to dishes. Remove the leaves before serving your dish. The leaves can also be sliced very finely to garnish a meal.

  • kalamata olives

    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

    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 noodles

    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

    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

    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

    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 cucumber(s)

    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(s)

    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.

  • lemon essenial oil (edible)

    Use a high-quality edible, pure essential oil. I use the Doterra brand. Essential oils are very concentrated, so only a few drops are needed.

  • lemon juice

    Use freshly squeezed lemon juice. Most store bought lemon juice containers preservatives.

  • lemon zest

    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.

  • lemon(s)

    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.

  • lilly pilly berries

    Lilly Pilly Berries are the fruit from a medium-size tree native to Australia (botanical name - Syzgium Australe). My tree has small-medium, pear-shaped red/crimson berries but they can also be round in shape. The trees are very common in Aussie gardens and are commonly used as hedges. Lilly Pilly berries are a superfood used by native aborigines for their anti-bacterial and healing properties. These superfood berries have incredibly high levels of vitamins (especially rich in Vit C), antioxidants, minerals, fruit acids, phytosterols and essential fatty acids They have great anti-aging and astringent properties to help with skin care.

  • lime juice

    A lime is a green citrus fruit. The juice adds flavour to dishes and beverages. There are several species of the lime tree. They are an excellent source of vitamin C and calcium. I like to add lime juice to my curries. The juice also tenderizes the meat in your dish, leaving you with lovely juicy, tender meat or chicken.

  • lime zest

    Lime zest is the finely grated green skin of the citrus fruit lime.The lime skin is where you will find the oil. To make lime zest, use a fine zest grater so you can avoid the bitter white pith under the skin.

  • lime(s)

    A lime is a green citrus fruit. There are several species of the lime tree. They are an excellent source of vitamin C and calcium and are used to add flavour to foods and beverages.

  • maca powder (raw organic)

    Raw Maca Powder is a revitalising super-food that is rich in nutrients that benefit the body and mind. Maca is an ancient Peruvian root crop belonging to the radish family, the roots are ground into a fine powder. Grown in the mountains of Peru, it has been called “Peruvian ginseng”. Maca is a rich source of vitamins, minerals, enzymes, amino acids and antioxidants, it's also known for increasing stamina and endurance. Maca has an earthy taste that is mildly nutty with a hint of malt.

  • macadamia nuts

    Macadamia nuts are tree nuts that have a subtle, butter-like flavour and creamy texture. The Macadamia tree is indigenous to Australia. Macadamias are full of heart-healthy fats, they have more omega 3 fats than any other nut. They are also rich in vitamins, minerals, fibre and antioxidants. There is no need to soak macadamias like many other nuts and they make a very creamy delicious dairy-free milk.