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.

Quinoa flakes are essentially just pressed quinoa, each little quinoa seed is rolled flat to make a flake. Quinoa flakes are an excellent replacement for rolled oats which are a grain and high in phytic acid. Quinoa flakes are a complete protein, which means they contain all the essential amino acids and they are full of good fibre. They are very quick to cook as they are small and thin flakes and make great gluten-free porridge.

I feel it's much better for our health if we filter our water. Our tap water contains disinfectants, chlorine and chloramine. Also floride is add which I believe is toxin to our bodies.

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. See coconut milk recipe on page 299 of The JOYful Table cookbook. If purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.

Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.