Raw organic cacao butter is also known as chocolate butter. It is used to make chocolate, truffles and desserts. Raw cacao butter is made by cold pressing ground cacao to prevent the lost of vital nutrients and separates the thick and creamy butter from the fibrous powder. It sets firm and gives a rich chocolate flavour. Choose certified organic, cold-pressed and non-gmo, my favourite brands are Chefs Choice or Lovingearth. Cacao butter is high in antioxidants, healthy fats and is a good mood support.

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.

Almond butter may also be called almond spread. It is finely ground down almonds to a texture resembling a paste. In my cookbook I have a recipe for roasted almond butter, which has extra flavour due to the roasting and a little organic salt added. If purchasing a commercial almond butter in a jar, make sure it's 100% almonds.

Use unrefined or raw honey. It is the most common natural sweetener in my recipes. It's best to buy local unprocessed honey as it has wonderful health benefits and can help with allergies. Generally honey sold in supermarkets has been processed. Honey possesses antiseptic and antibacterial properties.

Use an organic vanilla extract (not an essence) or vanilla powder. Vanilla makes a big difference to the flavour of a recipe, I recommend keeping to the quantities I have stated in a recipe. I prefer Madagascar pure vanilla extract manufactured by ‘Simply Organic’ and for powder, Vanillamax 100% pure, finely ground Madagascar vanilla beans produced by Bulletproof.

Raw cacao powder and cocoa are made from the same source but are so different. Cacao powder is raw, unsweetened and in it's natural state, it has a stronger flavour and you would use less than cocoa powder. It is so good for you; high in dietary fibre, iron and is a good source of magnesium and antioxidants. Cocoa has been heated and processed, the high heat when processing kills all the minerals and vitamins.

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.

In the majority of my recipes where I use dried coconut, I have used finely-shredded desiccated coconut (unless I have stated otherwise). Make sure you are purchasing unsweetened and organic - many regular brands contain preservatives (sulphur dioxide).

Almond flakes are thinly sliced blanched almonds. They are also good to resemble oats in recipes.

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.

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.