Ingredients

  • 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.

  • oregano

    Oregano is an important culinary herb. It's used for the flavour of its leaves, when dried the leaves are more flavourful than fresh. Oregano has an aromatic, warm and slightly bitter taste and is popular in Italian and Mediterranean cuisines. I prefer to purchase an organic brand, Simply Organic.

  • organic oats

    Organic whole oats are an excellent source of fibre, vitamins, minerals and antioxidants. Choose oats that are packed in a gluten-free environment. Oats are a gluten-free grain but avoid if strict paleo, I've used them in baby rusks due to their binding properties. I find they don't crumble like coconut flour rusks do, making them safer for babies. Most babies will only chew on the rusk and not consume them until older.

  • paprika

    Paprika is a spice made from grinding dried mild and sweet red chili peppers. Paprika is used to add colour and flavour to a dish. It has a sweet pungent flavour and distinct bitter aftertaste. Even just a small sprinkle of paprika can deliver antioxidants and nutrients like, Vitamin A, E and B6, also iron. I purchase an organic paprika made by 'Simply Organic' (from iherb.com). Paprika is a nightshade.

  • parsley

    Parsley would be the most widely used herb worldwide. The two main varieties of this herb are curly parsley with ruffled leaves and Italian parsley with flat leaves. In general flat-leaf parsley has a more robust flavour than the curly leave parsley. Its fresh green flavour and colour can be much more than just a garnish. Both kinds of parsley may be used in cooking. Fresh parsley contains useful amounts of vitamin C, calcium, iron and potassium. Parsley is also high in bioflavonoids and other anticancer compounds.

  • parsnip(s)

    Parsnip is a root vegetable closely related to the carrot and grown as an annual. It has a sweet flavour, delicious in stews and soups, roasts well and I enjoy them cut into fries or chips and cooked in coconut oil. Parsnips are high in vitamins and minerals, especially potassium and also contain both soluble and insoluble dietary fibre. Choose firm parsnips with light coloured skin in season.

  • passata/tomato puree

    Purchase organic tomato passata/puree in glass containers (pure tomato without sugar or salt). Tomatoes are acidic which increases the rate at which BPA enters food and this can be a concern with canned tomato products. Tomatoes are a useful source of vitamin C, beta carotene, folate and potassium. Tomatoes are a nightshade vegetable.

  • passionfruit

    Passion fruit contains a soft pulp and lots of seeds inside a hard rind. People can eat the seeds and pulp, juice it, or add the fruit to other juices and it's delicious in desserts. Passion fruit has recently gained a lot of attention because it is a rich source of powerful antioxidants. It contains high levels of vitamin A, which is important for skin, vision, and the immune system, and vitamin C, which is an important antioxidant and is a good source of fibre.

  • peach(es)

    Peaches are a delicious stone fruit and work well in desserts. Peaches have many health benefits such as, dietary fibre, they are a lower carb fruit, have an abundance of vitamins, including vitamin C, A, E and niacin, as well as the minerals, potassium, copper, manganese and phosphorous.

  • pear(s)

    Pears are a mild, sweet fruit that is rich in important antioxidants, including vitamin C and K, flavonoids, minerals, including copper, iron, potassium, magnesium and dietary fibre. Pears are a seasonal fruit grown in the cooler months.

  • peas

    The green pea grows in a seed-pod, each pod contains several peas. I have chosen to use organic frozen peas for convenience in my recipes, when using fresh you will need to cook a little longer. Peas are starchy but high in fiber, protein, vitamins A, B6, C and K, phosphorus, magnesium, copper, iron and zinc. I also use snow peas and sugar snap peas in my recipes, both are eaten whole in their pod.

  • pecans

    Pecans are a rich source of dietary fibre, manganese, magnesium, phosphorus, zinc and thiamin. Nuts are a great protein snack. Eat them raw or activated and it's best to avoid store bought roasted nuts that have been cooked in canola, sunflower or similar vegetable oils.

  • peppermint essential 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.

  • peppermint extract

    Use a good quality organic peppermint extract (not peppermint flavouring), purchase from health food stores or online. Peppermint essential oil is a good choice. If you are using essential oils only a few drops will be needed (they are pure oil and very stronger). Use less in your recipe and add in gradually to your taste. I use DoTERRA essential oil.

  • pineapple

    Pineapple is a tropical fruit. The pineapple flesh can be eaten fresh, cooked, dried, juiced or preserved. Pineapple is an excellent source of manganese and vitamin C, it also contains Bromelain. Bromelain serves many purposes but is best know as a digestive enzyme, it breakdowns proteins in food to provide amino acids.

  • pink Himalayan salt

    Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.