Sunflower seeds have a mild nutty flavour. An excellent snack as they are high in protein, delicious added to smoothies and grain free baking. Sunflower seeds can be finely ground to replace almond and other nut meals/flours in baked goods, substitute ratio 1:1. They are high in Vitamin E. Vitamin E travels throughout the body neutralizing free radicals. Sunflower seeds are also a good source of magnesium, which can help calm your nerves, muscles and blood vessels.

Coconut oil is one of the most nutritious fats to cook and bake with. Use organic extra-virgin coconut oil which is unrefined and unbleached from non GMO coconuts. Coconut oil has a high smoking point and it is slow to oxidize due to its high saturated fat content, thus, resistant to going rancid. Some studies suggest coconut oil helps with digestion, including irritable bowel, tummy bugs, candida and parasites due to this oil containing short term medium-chain saturated fatty acids (MCFAs), which is a healthy form of saturated fat.

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.

This crunchy orange root vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

Like all orange pigmented vegetables, pumpkins are rich in beta carotene (vitamin A) and studies show pumpkin contains more than carrots.

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

Ginger root is widely used as a spice but also for medicinal purposes. It is a hot spice which you will find in many commercial curry powders. It's often used to prevent motion sickness and nausea. Some studies have shown joint swelling in people suffering with arthritis experience less pain and swelling when taken daily. I like to use fresh minced ginger in my meals and dry ground ginger in baked goods.

Cauliflower is one of the cruciferous vegetables that should be eaten on a regular basis, as it has huge health benefits. One cup of cooked cauliflower provides you with 73% of your DRI of vitamin C, it's also a good source of vitamin K. You will find several dozen studies linking cauliflower to cancer prevention.

Garam masala is an Indian blend of ground and toasted spices. Garam means "hot" and masala is "a mixture of spices". It can be used on its own or mixed with other seasonings. There is no single garam masala recipe, rather the ingredients change according to the region and cook. In Northern India, it will be aromatic and mild, while in the south of Indian the spice mix is hotter (it may include cayenne). Typical ingredients are cardamom, cinnamon, cloves, cumin, black peppercorns, coriander and nutmeg. I purchase 'Simply Organic' or Frontier Co-Op organic brands, both don't contain any fillers.

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.

Cumin is a medium - hot spice which blends well in curries and is the main spice in the Middle Eastern dip, hummus. It is being studied for potential anti-oxidant and anticancer effects.

Turmeric is a perennial plant of the ginger family, the rhizomes are used fresh or boiled then dried in hot ovens after which they are ground into a deep yellow powder. Turmeric is an essential ingredient of Indian curries and gives mustard its yellow colour. Turmeric is a natural antibiotic and is used to treat inflammation and digestive disorders.

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.

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.

Making homemade chicken broth is a great way to heal Leaky Gut and excellent to drink when unwell. Traditionally broth was made just from bones and simmered for hours to remove the gelatin, marrow and goodness from them. These days vegetables are also added to give extra flavour. By using a slow cooker, making your own broth/stock is so easy. As soon as a roast chicken is eaten, all the bones go into the freezer ready for the next batch of broth. If purchasing store-bought stocks, read the labels as many companies have changed the name of MSG to yeast extract. Organic or free-range brands are available. My Chicken broth recipe is on page 295 of The JOYful Table cookbook. Freeze ice block trays filled with chicken broth for when a small amount is required for a recipe. You can also use an organic concentrated bone broth paste or dehydrated chicken bone broth powder and add them to filtered water.

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. When 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.

Coconut sugar is produced from the sap of the flower bud of the coconut palm tree and is a natural food sweetener. I use it when a dry sweetener is required. It has the benefit of a low glycemic index (low GI 35 compared to sugar at 68) and nutritional content. Use in baked goods as an occasional treat but don't overindulge. For a finer texture, add your coconut sugar to the small bowl of a food processor or blender and blend for 8 seconds or until it reaches a fine powder. The colour will lighten once ground.

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.