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.
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 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.
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.
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 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.
Macadamia nut oil is the non-volatile oil expressed from the nut meat of the macadamia tree, a native Australian nut. I avoid heating to very high temperatures but use it extensively for grain free baking at lower temperatures in the oven. Delicious over salads and it's also one of the healthier nuts, as it's higher in Omega 3 oils than other nuts.
If possible purchase locally grown mango. Mangoes have been named the most widely consumed fruit in the world. They contain over 20 vitamins and minerals. Some of the possible health benefits include a decreased risk of macular degeneration, decreased risk of colon cancer, improvement in digestion and bone health, plus skin and hair.
Maple syrup is an earthy, sweet tasting amber liquid that is produced by boiling down the sap of maple trees. Use organic 100% maple syrup which is a natural food sweetener, not a flavoured maple syrup. Pure maple syrup contains a decent amount of some minerals, especially manganese and zinc, some traces of potassium and calcium but it does contain a whole bunch of sugar. I try to reduced the amount of sweetness in each recipe to the lowest possible without compromising taste. Feel free to adjust to your liking. I use maple syrup in place of raw honey when I don't want the strong honey flavour coming through in a recipe. I have paleo cookies and desserts in my cookbook made from whole food ingredients with natural sugars but please don’t overindulge. Use as a treat only for special occasions.
A basic egg mayonnaise can be used as a base to make sauces and dressing. Use a mild flavoured healthy oil when making mayonnaise. My Egg Mayonnaise recipe can be found here or on page 207 of 'The JOYful Table' cookbook.
I use Medjool dates in my recipes, I like the flavour and softness of these dates. A bonus, there are no preservatives used with these dates. They blend easy when adding to recipes and give a slight caramel flavour.
Medjool dates are an excellent source of dietary fiber, rich in potassium, copper, manganese, magnesium and vitamin B6.