• mango(s)

    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 (100%)

    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.

  • mayonnaise

    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.

  • Medjool date(s)

    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.

  • mint leaves

    Peppermint is one of the easiest and hardest herbs to grown. Studies have uncovered a variety of health benefits. Mint leave oil is used as a digestive aid, to relieve pain, it has anticancer properties and can help with allergies.

  • mixed spice

    Mixed spice is a blend of sweet spices. Cinnamon is the dominant flavour, with nutmeg and allspice, some brands may also contain cardamom. It is called pumpkin spice in the USA. It is often used in the baking of sweet foods and fruits.

  • molasses (organic unsulphured)

    Blackstrap organic molasses is a nourishing sweetener which contains a considerable amount of nutrients that are essential for the body. Molasses contains essential minerals such as calcium, magnesium, manganese, potassium, copper, iron, phosphorous, chromium and cobalt. It also has various vitamins such as niacin, vitamin B6, thiamine and riboflavin. Choose an organic unsulphured brand when purchasing.

  • mushrooms

    Mushrooms are classified as fungi. Edible mushrooms are very low in kilojoules, rich in minerals and B complex vitamins, when exposed to UV light they contain large amounts of vitamin D2. Mushrooms are also used for medicinal purposes.

  • mustard powder

    The mustard seed is a rich source of oil and protein. Mustard seeds are milled or ground to a powder and usually ground turmeric is added to provide a yellow colour and added flavour. When liquid is added to ground mustard the aroma and flavour comes out.

  • nut & seed parmesan sprinkle

    My Nut & Seed Parmesan is a paleo/dairy-free replacement for parmesan cheese. It has a tasty cheezy flavour from the nutritional yeast flakes (aka savoury flakes). It's delicious sprinkled over salads, vegetables or meat dishes, add just before serving. The ingredients are raw cashews, sunflower seeds, nutritional yeast flakes, dehydrated chicken broth powder and sea salt. You can find the recipe HERE.

  • nut and seed mix

    To make nut and seed mix: Heat 2 teaspoons of coconut oil to a frying pan. Add 1/2 cup each of macadamias, almonds and cashews, roughly chopped (or your favourite nuts). 1/4 cup each of pumpkin and sunflower seeds. Add 2 good pinches of sea salt. Toss often while lightly browning, watch carefully so mix doesn't burn. Set aside to cool. I keep this toasted nut and seed mix on hand in a glass jar to add to paleo porridge, chia puddings or coconut yoghurt.

  • nutmeg

    Nutmeg is the seed kernel of the fruit-nutmeg. The seed is dried and ground. It is one of the highly prized spices known for its aromatic, aphrodisiac and curative properties. Nutmeg is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc, and magnesium.

  • nutritional yeast flakes

    Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.

  • olive oil

    The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

  • onion flakes (dried)

    Onion flakes are simply dehydrated finely chopped onions. Onion flakes are usually sold in the dried herb and spice section of the grocery store. Purchase an organic brand if possible.

  • onion powder

    Onion powder is ground, dehydrated onion. Where possible purchase an organic brand that doesn't contain anti-caking agents or fillers. I buy the 'Simply Organic' brand.

  • onion(s)

    In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.

  • orange juice (fresh squeezed)

    The orange is a fruit from the citrus family. Use freshly squeezed juice from the ripe fruit. The most common orange varieties are - Valencia, Navel and Blood oranges. Fresh orange juice is high in vitamin C, phytochemicals and flavonoids.

  • orange zest

    The orange is a fruit from the citrus family. Orange zest is the finely grated skin from the outside of the orange but doesn't include the white pith which is bitter. The skin contains the orange oil which gives a stronger flavour when added to cooking. Use organic and locally grown if possible, scrub orange skin before using.

  • orange(s)

    The orange is a fruit from the citrus family. The most common varieties are - Valencia, Navel and Blood oranges. Oranges are commonly peeled and eaten fresh or squeezed for juice. Oranges are full of nutrients, they promote clear healthy skin and have a whopping 170 different phytochemicals and more than 60 flavonoids - giving anti-inflammatory properties and strong antioxidant effects.