Choose grass fed, free-range chicken and organic if available. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.

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.

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.

Both celery stalks and leaves can be used, whole stalks are eaten raw in salads or cooked to give flavour in stews and soups. Raw stalks with the leaves are excellent in your morning smoothie and give you a good dose of vitamin K, B and A, folate, riboflavin and more, plus celery contains several minerals.

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.

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.

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.

The herb rosemary is a woody perennial herb with evergreen, needle-like leaves and has a strong fragrance. Rosemary is often cooked with lamb or in Italian dishes and is added to stews, soups and broth to give extra flavour, also the oil is extracted and used for many purposes including body creams and shampoos. Rosemary leaves are used fresh or dried.

Apple Cider Vinegar is used extensively throughout my recipes due to its health benefits. When purchasing, look for raw unfiltered apple cider vinegar ‘with the mother’ it has a cloudy appearance. Avoid malt vinegars as they are made from barley and contain gluten.

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.

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.

Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, known as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.

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.