Cooking Glossary

Olive oil would be my favourite oil to cook or uncook with. In my opinion, olive oil makes almost anything taste better! It is incredibly versatile, has a delicious flavour, and has extraordinary health benefits. Well, the organic, cold-pressed, stone-crushed variety! The first press has the richest flavour and greatest antioxidant benefit.

Olive oil is rich in monounsaturated fat, which is well documented for helping to lower the risk of heart disease, diabetes, colon cancer and asthma. It lowers cholesterol and blood pressure; assists to balance blood sugar levels; has potent anti-inflammatory effects, powerful antioxidants to combat free radical damage, and supports good gastrointestinal health. In short, olive oil is a spectacular food that tastes absolutely delicious. Life is not long enough for me to celebrate the wonders of olive oil in a way that I would find satisfactory. I use olive oil and lemon juice to my raw salads, add flavour to savoury gluten free baked recipes, and to drizzle on a variety of vegetable side dishes. I consume olive oil on a daily basis, and purchase it in enormous quantities.

Olive oils come in a variety of flavours. They can be rich and fruity, or light and buttery. They also range in colour: from dark green to light gold. Generally, the deeper the colour, the richer the flavour. The colour and flavour are dependent on the variety of the olives; the climate and quality of the soil; cultivation and farming practices; and storage techniques. The labeling of olive oil is important. I am only concerned with “first cold-pressed” and “cold-pressed”; and “extra virgin” and “virgin”.

Obviously the first press is going to yield the richest flavour, and so on. In some places where they use more advanced technology, really powerful presses are used, and there is only one press that yields a uniform top quality product. The “virginity” of an olive oil is a measure of the acidity or amount of free oleic acid. Extra virgin olive oil has an acidity of about 1%; and has a deep flavour and colour; and strong aroma. Virgin Olive Oil is slightly more acidic, at up to 2%, and contains less phytonutrients, and is more fruity in flavour, which is not as strong on the nose or the back of the tongue!

I always reserve my most expensive, decadent, and nutrient-rich olive oil for use in raw salads, and for drizzling on steamed vegetables etc. These luxurious olive oils are best enjoyed raw. Some of the flavour, and a lot of the nutrients are lost as soon as you heat olive oil. So you are wasting your money if you are going to heat it. I know olive oil boasts a high heat tolerance. But this is more as a measure of exposure to toxic carcinogens. I recommend heating olive oil as little as possible, to reap the most nutritional rewards and taste sensations. I still use cold pressed extra virgin olive oil for use in cooking. But I usually start frying with filtered water, and then stir through the olive oil at the end after removing from the flame. Then I get the best of both worlds – the raw oil, and the satiation of the cooked food wrapped in oil. If you are using olive oil in gluten free baked goods, try a standard cold pressed olive oil blend, that has a lighter flavour. The extra virgin cold pressed varieties tend to over power baked treats. I tend to choose other vegetable oils like grapeseed or rice bran oil for baked treats. But olive oil is delicious in some savoury gluten free cakes.

Try to purchase your olive oil as fresh as possible. Olive oils are not like fine wines. They don’t age well! Purchase in dark, tinted or opague bottles; and always store in a cool dark place as they can go rancid really quickly from exposure to light and heat, which will compromise the nutrtitional profile. As a general rule, once you open a bottle of olive oil, it has a shelf life of six to eight weeks. After a few months, the phytonutrient and antioxidant profile begins to drop. In other words, use it or lose it! It is so sad when people try and save their beautiful olive oils for use on special occasions, only to open it and find it has gone rancid. It is kind of like opening your prize bottle of wine to find it has been corked!

A good tip if you purchase large quantities of olive oil like I do, is to decanter into a smaller bottle and keep at room temperature, to mimimize the oxidation factor. Leave the rest in the fridge. Don’t be alarmed if it turns cloudy and slightly solidifies. Just leave at room temperature and it will return to its original consistency. I see a lot of people storing their olive oil beside in gorgeous decanters beside the stove top for greater convenience. Whilst this looks gorgeous, the constant exposure to heat compromises the integrity of the oil. Keep it in a dark pantry.

I use coconut oil every day. It has a deep rich flavour, and the health benefits are extraordinary. It is the oil I use in most of my raw recipes: raw smoothies, raw vegan ice creams and raw salads; and I use it in a lot of my gluten free baked goods. Steven Acuff put me onto it about 13 years ago and I have not looked back since.

The reason why it is called a butter and an oil is that it has more of a butter consistency at cold temperatures, and turns into an oil when heated. Coconut Oil is naturally stable, and is the only oil that is not adversely altered by heat – it can be heated to extreme temperatures and does not go rancid. I always roast my vegetables in coconut oil. It also does not raise cholesterol levels. The really good organic coconut oil or butter is produced within an hour or two after opening the coconut. The oil is extracted using Direct Micro Expelling (DME) equipment and preserves the natural flavour and aroma of the coconut.

Make sure you buy fresh unrefined coconut oil to cook with. Any product that smells toasted or rancid needs to be discarded. Coconut Oil has both short and medium chain fatty acids. Coconut butter is absolutely loaded with antibacterial and antiviral properties. It has lauric acid which has a powerful antiviral effect on the body, and caprylic acid which is a potent anti-fungal. Coconut oil is fantastic for boosting immunity and staving off illness. If I am around anyone who is sick, I hop into the coconut. Check out the wealth of information about the health benefits at mercola.com Note: some of the natural skin care recipes use refined coconut oil. But I never use that for cooking.

Coconut oil is a fantastic substitute for vegans, or those with dairy allergies. Just note that it has a very strong tropical flavour that might not be appropriate for certain dishes. If you are substituting butter in recipes, start with half the amount, as coconut butter is highly concentrated and contains less water. There are some fantastic vegan coconut frosting recipes that rival any cream dream creations; and coconut chocolate or carob sauce is absolutely sensational. I use coconut oil to moisturize my skin every day and it is amazing!

Sesame oil is to Asian cuisine, what olive oil is to Mediterranean cuisine -- being popular in Indian and Chinese cooking, as well as other South East Asian dishes. The rich nutty aroma, and gorgeous distinctive flavour of sesame oil make it invaluable for accenting and seasoning dishes. In my general cooking, I tend to use sesame oil as a highlight ingredient, rather than a key player; unless I am aiming for that distinctive “Asian’ flavour.

Sesame oil is a great source of polyunsaturated fatty acids such as omega 3, 6 and 9. We all know their link to preventing and treating heart disease, diabetes, arthritis, and for lowering cholesterol, and combating free radical damage. However, sesame oil should be consumed in moderation, as it is high in calories at 120 calories per tablespoon.

Just like olive oil, the oil of sesame seeds varies in colour, flavour and aroma, depending on where the oil is produced; the ripening time; and the production techniques. The cold pressed raw sesame oil that is sold at most health food stores is pale yellow and mild in flavour. This is the variety that I use. It is great tossed through steamed or raw vegetables when you want a little richness. For a quick, refreshing raw salad, just toss raw sesame oil with lemon juice, chili, garlic and Celtic sea salt. YUM!

As with olive oil, sesame oil boasts a high heat tolerance. But I recommend heating it as little as possible to preserve the valuable phytonutrients and fatty acids. I usually at it end at the end to stir-fries to get that satiated oily flavour without having to heat the precious raw oil. Indian sesame oil is more golden in colour and has a stronger flavour. I will occasionally use this variety for use in Ayurvedic and Indian dishes. The Chinese and Korean sesame oils are a much darker, brown colour. They are made with roasted sesame seeds. This yields an oil with a much richer flavour. I really try and stear clear of this oil. But as with all nuts and seeds, they are highly susceptible to rancidity, and are best consumed raw. Having said that, sesame oil can be heated to a medium temperature. I try to heat it as little as possible, preferring to add it in towards the end of a dish.

For Asian dressings and salads, I always use the raw press. There is also an “unroasted” sesame oil which is not cold pressed. This oil is used in a lot of Middle Eastern dishes. Be sure to read the labels carefully. As with all other oils – you really do get what you pay for with sesame oil. There is quite a lot of manual work involved in “oiling” a sesame seed. Sesame seeds are protected by capsules that only burst upon ripening, complicating the processing time.

Sesame oil contains natural antioxidants; and is easily absorbed by the skin, making it a fantastic moisturizer, if you don’t mind smelling like an Asian takeway joint!

Organic butter is a delectable food made from churning the cream from dairy milk. There are salted; unsalted or sweet butters; cultured butter; clarified butter; and ghee.

Cultured butter is made by adding a lactobacillus culture to the cream before churning. It has a rich, gorgeous nutty flavour that is fantastic tossed with steamed vegetables and grains, and adds an enormous depth of flavour to baked treats. I will use both unsalted and cultured butters in my gluten free baked treats, depending on the recipe. I always use cultured butter, clarified butter or ghee tossed through steamed vegetables and grains; and I love the gorgeous flavour it brings when frying up polenta and buckwheat; or tossed through that decadent creamy grain cereal.

Clarified butter is made by melting and simmering butter in order to separate and remove the milk solids and salt. The solids fall to the bottom of the saucepan, and the clarified liquid is then strained through a cloth and solidified. When making ghee, you just leave the milk solids in the bottom a bit longer until they toast a little, which results in a strong, distinctive nutty flavour. Both ghee and clarified butter can withstand higher temperatures than conventional butters. Clarified butter keeps in the fridge for weeks, and ghee does not have to be refrigerated.

Always purchase organic or biodynamic butter that has been produced using natural, sustainable farming techniques that treat the livestock humanely. I include raw organic and cultured butter as part of my diet on a daily basis. Steven Acuff encouraged me to reintroduce butter into my diet and I have not looked back. According to The Body Ecology website -- butter is rich in highly absorbable Vitamin A for thyroid and adrenal health; contains lauric acid which treats viruses and fungus which makes it great for those of us susceptible to an overgrowth of candida; linoleic acid to fight cancers and boost immunity; and contains powerful antioxidants that combat free radical damage and weakening arteries.

But the biggest selling point for me is that it is absolutely delicious! I do not recommend using those ghastly hydrogenated composite spreads that are blended with vegetable oil and water. They do not have any depth of flavour, and are usually filled with preservatives and flavour enhancers. As with any saturated fat – it should be eaten with discretion in moderation.

I am experimenting with removing butter from all of my gluten free baked recipes, in order to make them all dairy free for my niece. But for the time being, my baking continues to be buttered up! YUM! I am afraid I am with Julia Child on this one, “you can never get enough butter”! If you have dairy allergies, or want to reduce your butter intake, grapeseed oil and apple sauce are wonderful substitutes for butter in some gluten free baked recipes. Your baked goods will have a different personality. But I have had great success using these substitutions. For more butter substitutions, check out dairy free substitutions page.

Cold pressed grapeseed oil is high in bioflavanoids, and antioxidants; and is a rich source of Vitamin E. It is one of the best sources of linoleic acid -- one of the essential fatty acids the body cannot produce. Grapeseed oil contains powerful antioxidants to protect against heart disease and free radical damage, and can assist in lowerering cholesterol.

Grapeseed oil has a mild, clean, neutral flavour that is slightly nutty. It has the lowest saturated fat content of any oil and emulsifies really well, making it deal for use in home made salad dressings; and in home made condiments, such as mayonnaise and aoli. I also like to use it to start a lot of my vegan soups and vegetarian stir-fries.

Grapeseed oil is a fantastic substitute for butter in gluten free baked recipes. Most of my recipes are dairy free. But I do use a bit of organic butter in some gluten free cakes, pies and muffins. I will offer grapeseed oil as a substitute in order to make these recipes dairy free where appropriate. But please note that it will change the personality of the dish. it has been my experience that grapeseed oil alters the cooking time, with the tops of cakes browning a lot quicker. The final product tastes a lot milder too. Often, you will need to add more sweetener, and possibly a little more of the other flavourings, in order to balance out the flavour blend. You will also need to lower the temperature of the oven slightly. But I will usually mention what has worked in my recipe trials.

Grapseed oil is also fantastic for natural moisturizer for your skin. With its high Vitamin E content, it is a great carrier oil for use in aromatherapy blends. Please be careful when purchasing grapeseed oil. The wine grapes yield a small amount of oil; and so a lot of oil is chemically extracted, with added stabilizers. Look for cold pressed pure grapeseed oil at the health food store. A note to people with allergies to canola, soy, and sunflower oil: you may also be allergic to grapeseed oil. If you have severe food allergies, please consult your allergist before indulging in grapeseed oil.

Delicious macadamia oil is produced by extracting the meat of the gorgeous raw macadamia nut. I know Hawaii is credited with putting macadamias on the world map. But macadamias are actually native to Australia; and we are still the largest commercial producer of macadamias in the world. Aussies grow up devouring these nuts of the Gods. So it stands to reason, that we would also utilize the oil.

Macadamia oil is largely monounsaturated, and has a similar composition to olive oil, and is widely used as a substitute. Macadamia oil has a light amber colour, with a slight nutty fragrance. It is touted as having a higher smoke point than olive oil, and good for frying. But the incredibly nutritious oils and acids in this gorgeous oil are fragile. As with olive oil and sesame oil, I do not recommend heating it. But rather, stirring through raw, before serving. I always buy cold pressed organic macadamia oil, store it in a dark place, and only use it raw – in raw salads; or as an accent, drizzled on vegan soups and vegetables.

Cold pressed macadamia oil is also a great natural moisturizer for your skin as it is an incredibly rich source of palmitoleic acid, which is close to the natural oil in our skin. The high monounsaturated fat and antioxidant content helps prevent oxidation; giving it a longer shelf life than a lot of other oils. But always store in dark, tinted bottles in a cool, dark pantry to preserve this precious beauty.

Pumpkin seed oil has traditionally been used in Eastern European cuisines; and is a large export product of Styria (a geographical region of Austria). It is a thick viscous oil, with a light green or amber colour; and a rich nutty flavour. It is produced by pressing the raw, or roasted pumpkin seeds or pepitas. Both varieties are delicious, and fantastic in home made salad dressings; and drizzled on vegan soups and vegetable dishes.

Pumpkin seed oil is rich in zinc; Vitamins A, C and E; and is also rich in polyunsaturated fatty acids; which are fragile, and destroyed when heated. The cooked oil has a bitter taste, which is not very palatable anyway. To get the most bang for your buck with this decadent oil, always use it raw. I got some fantastic recipe ideas on a trip to Eastern Europe many years ago. I had some delectable dressings and sauces made out of pumpkin seed oil and honey; as well as oil and apple cider vinegar.

Top tip from the Eastern Europeans: pumpkin seed oil is absolutely delicious as a nutty accent, drizzled on ice creams, yoghurts, creams, puddings, and desserts! Oh my! Here’s the kicker! The Styrian pumpkin variety has been exported to Australia, and it thrives. So Australia is now producing some phenomenal pumpkin seed oils. Woo Hoo!

Decadent avocado oil is made by pressing the flesh of my beloved avocado fruit, and has a similar composition to olive oil. It is rich in monounsaturated fat, and low in saturated fat. It also contains no cholesterol. Cold pressed avocado oil is just a brilliant oil. The divine flesh yields a huge amount of oil, with a very low acidity and oxidation. It is rich in Vitamin E and chlorophyll; as well as Vitamins A and D; and lecithin and potassium.

Always purchase cold pressed avocado oil stored in dark amber or green bottles. Even though this oil is touted as having a very high smoke point of 255 C/491 F, I only ever use it raw! It makes a fantastic base for raw home made salad dressings and as an accent in raw desserts.

I also lather cold pressed avocado oil on my skin or place it in my bath. Avocado oil is also a fantastic carrier oil for aromatherapy massage. Avocado oil is known to be a wonderful natural moisturizer for dry and mature skins; and for soothing itchiness associated with psoriasis and eczema. A lot of people in my family suffer from eczema, and we can personally testify to the wonderful healing properties of avocado oil!

Pistachio oil has a very intense, powerful flavour that does not go with everything. As with all nut oils, it tastes very similar to the flesh from which it was extracted. So if you don’t want a pistachio flavour in your dish look elsewhere! Having said that, it is a fantastic accent oil perfect for finishing off that special vegan dessert, vegetable side dish or raw salad. It also works really well in Middle Eastern pastries and gluten free cookies.

I always use pistachio oil raw; and will often drizzle a tiny bit on my steamed vegetables, which is divine! Pistachio oil is high in monounsaturated fatty acids like oleic acid, and an excellent source of antioxidants such as Vitamin E.

Once again, pistachio oil is also a great natural moisturizer for your skin, and makes a fantastic carrier oil for massage and aromatherapy. I mix it up and will lather any cold pressed oil on my body!

This is a term mainly associated with perfectly cooked pasta. But it is also used to describe the desired consistency of gluten free grains and vegetables. Asparagus comes to mind as a perfect example. Translated from Italian, “al dente” means “to the tooth” and that is a good way to describe the way I like my veggies -- a little bit crunchy. I don’t like over-cooked veggies that have lost their resistance and vibrancy. The same goes for gluten free pasta and gluten free grains. There is nothing worse than overcooked pasta and gluggy grains!

Food baked in a shallow baking dish or small ramekins, that has traditionally been sprinkled with bread crumbs. Foods prepared this way are then baked or grilled until browned. I don’t prepare many vegetables this way. But I am experimenting with some allergy free recipes of these hog standard favourites! Gluten free breadcrumbs can be purchased at health food stores, or you can make your own by pulsing gluten free bread in your food processor, or dry carriage of your Vitamix blender .

To dry cook in the oven. Ha Ha! That is so obvious, I know. But it had to rate a mention with the rest of the cooking terms. Come on! Oven baked is sometimes referred to as roasted. I love the aroma wafting out of the oven when a gluten free treat is baking away.

To lightly add moisture to food while cooking, by gently drizzling or brushing extra oil, juice or marinade. This term is normally associated with meat. But hey, us vegetarians can baste and taste our vegetarian recipes too too. Baby vegetables cooked in an oil and water emulsion with a bit of lemon juice and garlic are just sensational! Gently baste while cooking on the stove top and your snout will be in piggy heaven.

A mixture of gluten free flour and liquid that is then baked into a treat. “Gluten free batter is just one step away from something better”! YUM! Just note that every gluten free batter has a slightly different personality, depending on what ingredients have been used, and in what quantities. I will normally specify what kind of batter you can expect; such as stiff, wet, dry, thick etc

To modify the consistency of a liquid with a fork or whisk or hand beater. We healthy blender pigs like to be “plugged in” and always use electric beaters, immersion blenders or stand mixers. We “go nuts” with the “beating into submission” approach to vegan cooking! However. Every once and a while something needs a very gentle beat, and a gently whisk is required.

To hold ingredients together -- typically with egg or liquid. In vegan cooking you can use water and flaxseeds, nuts, seeds, and spreads.

To briefly plunge vegetables into boiling water and then immediately into cold water. This retains the vibrant colour for use in stir-fries and salad recipes, or is a great way to quickly par cook your vegetables al dente. I also use this method for removing or loosening the skins on raw almonds and tomatoes.

Oh, my favourite word! To create magic, to make your life easier, to fill the trough of healthy blender pigs! In all seriousness -- to mix ingredients thoroughly with a blender (I like to use a Vitamix), mixer or food processor. I also use this term to describe life experiences and ideas. A “perfect blend” is putting the right elements together at the right time.

To cook a gluten free pastry case or gluten free pie crust without the filling. I won’t recommend doing this very often as I am partial to gluten free crustless pies. But the best way to do this is to grease the dish, roll out the pastry and then unroll out using your rolling pin. Lay your crust in by pressing it in, and then cutting the edges off. Prick the base in several places with a fork; and then cover with a sheet of grease-proof baking paper. Then fill the centre with a cup of grain or beans (or pastry weights) in order to maintain the flat shape of the pastry. Cook in an oven at about 200C/400F for about 10-15 minutes. Then take out, remove the baking sheet and weight, and then cook for a further 10 minutes. Just a tip I got from Stephanie Alexander -- if the pie or tart is being filled with liquid, pour the filling in warm or hot while the case is still hot as well. This will prevent any seepage.

To cook in raging liquid (usually water or stock) at 100C/212F This is where gas is much superior to electric. You can control the boil and the simmer, and switch between the two so easily.

Bouquet Garni is a bunch of herbs tied together with string, and used to enhance the flavours of dishes like vegetable stock, vegan soups and stews. This little package is boiled during preparation and then removed before serving.

I use this term when baking gluten free cakes, vegetarian omelettes and quiches. We like the look of that lovely golden top! Often I will slow bake my gluten free cakes covered, and then remove the foil or lid half way through the cooking, or in the last ten minutes to get it just right.

No I am not referring to sugar syrup. I mainly use this term in reference to browning onions to enhance the sweetness and natural flavour. I used caramelized onions in a lot of my vegetarian recipes. However, every once and a while I will cook a really decadent gluten free baked treat, and might just caramelize a sugar!

To cool a yummy healthy treat in the fridge, not the freezer. I usually recommend chilling vegan ice cream blends before using an ice cream maker, or cooling vegan puddings, desserts, vegan creams, or vegan dips prior to serving.

To cover food in a specified ingredient. I am usually referring to gluten free flours; corn, rice or bread crumbs; coconut, nuts or chocolate.

To cut food into smaller pieces the “old fashioned way” using a really sharp kitchen knife. You really do need good quality knives in order to chop efficiently and evenly. If you need uniform pieces, a food processor isn’t ideal. Oh dear, did I just say that? For most of my vegetarian recipes, you don’t really need to worry about perfect chopping technique. I am a rustic chopper! But good knife techniques are always useful in the kitchen.

To mix ingredients together by hand with a spoon or fork. Or, as we prefer at Healthy Blender Recipes -- by using an electric stand mixer, blender (Vitamix) or food processor.

To remove the hard centre of fruits and vegetables. When making green smoothies, I throw the core into the my Vitamix blender and eat it seeds and all. But for most of these simply healthy recipes, you will need to remove the core.

To blend ingredients together until a smooth and creamy texture is achieved. I will always use an electric mixer to achieve the best results. Please note -- that when using liquid sweeteners as substitutes for granulated sugars, the creamed result will be a lot darker and runnier. Do not be alarmed as long as the ingredients are well combined.

A firm, springy mixture of uncooked dry and wet ingredients used to make home made gluten free pizza, gluten free pasta, gluten free bread, gluten free cakes, gluten free cookies and biscuits, gluten free scones, and toys like home made gluten free playdough. I almost always knead my gluten free dough with the dough hook of my electric stand mixer, or in the dry carriage of my Vitamix blender. Please note, that you never want to over work your gluten free dough. The beauty of gluten free dough is that they require a lot less “work” than their wheat-inspired counterparts. There are bread making machines that have a gluten free setting, which kneads the dough less. Always leave gluten free dough to rise covered at room temperature, in a well oiled or floured bowl; or wrapped in plastic cling wrap.

To pour liquid in or over a dish in a thin stream. I am normally referring to olive oil or vegan cream! Oh, a good drizzle is always a good idea for any healthy vegetarian meal!

To break into thin shaved pieces. I am normally referring to raw chocolate or coconut, and putting them on a yummy healthy treat! You can also use a large peeler. Or if you are really keen, there are, of course, dedicated instruments for shaving chocolate! I might have to pick one of those up.

A thin crust or gluten free pastry filled with a delicious sweet or savoury filling. I am a “fan of the flan”.

Always use a metal spoon to carefully combine egg whites or other ingredients into the rest of a gluten free batter. This is one thing you cannot achieve with a blender, mixer or food processor. You will ruin the “lift” of the batter if you try to “blend in”. Fold does not mean “frantically stir”. Literally fold the batter or gluten free mixture over and over until mixed through.

I am almost always referring to shallow frying with a tiny amount of water, or coconut oil, olive oil, or sesame oil. I always use a little bit of Celtic sea salt to bring out the natural juices and flavours in anything I am frying. This is where a variety of sizes of pans come in handy. Heavy pans without rubber handles are really good for stove top cooking, and then transferring quiches, frittatas, and baked vegetarian omelettes into the oven and onto the table.

A garnish is an edible decoration that adds that little something extra for presenting a vegetarian dish. I am partial to chopped nuts and herbs. But spiralled vegetables are great for vegetarian recipes raw recipes and vegan recipes too! We LOVE edible decorations!

Glazing food is to brush a thin layer of liquid like beaten egg, oil, water, marinade or juice to enhance the flavour or appearance of gluten free baked goods.

To shred food by hand with a box, paddle or rasp grater. Or better still, with a food processor. I am partial to a microplane rasp grater because they are so easy to use and clean. I also love my porcelain ginger grater; and microplane chocolate graters for use in recipes.

No, not the movie! To spray or rub a pan, dish or tray with oil to prevent food from sticking. I often line my tins with grease proof paper or baking/parchment paper which works a treat! This stops gluten free treats from sticking and getting ruined.

To cook under the element in the oven; or on a BBQ or open fire. I will often brown the tops of baked vegetarian omelettes and frittatas under the grill in my oven. I am also partial to a large plate of barbequed grilled vegetables served with some vegetable purees. YUM!

To remove the top stems from strawberries. I am always misplacing my strawberry huller. Yes, another little thing I picked up from Williams-Sonoma and skulked into the house with! A huller is not essential. But the strawberries look better for raw recipes if you use one; and they are as cheap as chips.

The only time I will refer to this term is when I make home made jello with agar-agar flakes. It is when the liquid thickens and sets so that it is firm and almost doesn’t come up when you turn your container upside down. We will achieve this result on purpose. I have attended dinners where this is an unfortunate accident! HA!

Oh, we love the look of cutting vegetables and fruits into match stick strips, particularly for raw recipes. When I make shredded raw salads, I will often shred most of the cabbage in the food processor, and then julienne the carrots, zucchini, and cucumber in order to get a variety of textures in the salad. Have you ever noticed that vegetables taste different, depending on how they are chopped?

I really only use this term when I am making home made gluten free pizza, home made gluten free pasta, or gluten free breads. The great thing about working with gluten free flours is that they require so much less “working” than conventional wheat flours. So there is not as much “need to knead”. But the action is the same -- gently work the gluten free dough by stretching and folding on a flat floured surface with the heal of your hands. Be careful not to “over-work” your gluten free dough.

To cover the inside of a tin or dish with baking paper, pastry, oil, ground nuts, chocolate, coconut, sauce, or some other ingredient. If you are lining with baking or parchment paper, make sure you press down in order to match the shape of your dish.

A yummy seasoned liquid with which to cover vegetables or tofu to enhance the flavour. Vegetables can benefit from a bit of marination just like flesh. Tofu vegetable kebabs are absolutely delicious if they have been marinated. Check out one of my favourite easy marinade recipes.

To pulverize fruits and vegetables with a potato masher or fork. Don’t confuse mash with puree. A good rustic mash has a bit of texture to it. I am normally referring to red skin potatoes, pumpkin, sweet potato, carrots, avocados or bananas. But I would try mashing any fruit or vegetable. Hey, I am The Blender Girl!

To heat solids until they liquefy. Yes, chocolate and butter are the first things that come to mind! I always melt butter, honey, chocolate, etc in a small saucepan with a wooden spoon on very low heat. Or I place my ingredients in a bowl over a boiled pot of water and gently stir. I don’t like using a microwave for obvious reasons. But I know that a lot of people find this easier. Just please use a glass bowl or jug, and zap in short bursts, stirring in between. You don’t want to boil or burn your ingredients.

To grind or press into a very tiny pieces. I wince when I think of meat. But my mouth waters just thinking about fresh garlic and ginger. I have to say that I prefer to open my garlic by hand, and chop finely with a really sharp knife. I don’t use a garlic press or crusher all that often. I find it bruises the garlic. To be honest, I just love working with garlic, and having the aromas waft up my nose from the cutting board. Oh….vampires, you don’t stand a chance with me! For ginger, I always use my porcelain ginger grater, which actually minces it. Or you can out in your mini prep or mini food processor. I find ginger and garlic gets lost in the large food processors.

To stir ingredients until they are well combined. The boring way is by hand. But we healthy blender pigs prefer to use electricity. We plug in our blenders ( I like to use my Vitamix), our stand mixers, immersion blenders, electric beaters, or food processors.

To partially cook a food in water in order to make it easier to work with for cooking later. I often par cook red skin potatoes or other starchy vegetables in order to make them easier to combine with other ingredients and cook evenly for my vegetarian recipes.

To take off the outside layer or skin. I try to scrub organic vegetables and use the skins wherever possible. But sometimes we need to peel off the hard or bitter layers in order to get to the good stuff. A good sharp vegetable peeler is a “must have” in any functional vegetarian kitchen. And the good news is, they are as cheap as chips. As much as I like to watch people peeling with knives. most of us are not that skilled, and a peeler ensures we only take off what is absolutely necessary. A lot of the magical properties of fruits and vegetables lie just under the skin. At the risk of sounding parochial, I find Australian veggie peelers sharper and a higher quality to American vegetable peelers. But nothing compares to a Japanese pumpkin peeler. That instrument is absolutely fantastic!

To remove the stones or seeds from fruits and vegetables. Cherries and avocados come to mind. Once again, there are instruments for removing stones from cherries and avocados. They are not necessary. But they are certainly handy; cause pitting fruit can really be the pits!

The pith is the nutrient-dense white layer just under the skin of citrus fruits. It has a slight tart flavour and I almost always leave it on and use it. Citrus pith contains almost as much Vitamin C as the whole fruit. Just magic!

To gently cook food immersed in liquid in a shallow pan. I am almost always referring to eggs. The correct temperature for poaching food is about 94C/201F. Stephanie Alexander instructs in her book, The Cook’s Companion, that the water should “shiver”, but “not break, like with simmering or boiling”, or the food being poached may toughen.

To puree is to create a beautiful smooth, homogenous consistency by pulverizing food in a high speed blender or food processor. Most standard blenders can puree soft stewed fruits and cooked vegetables. However, in order to really achieve a gorgeous velvety texture to vegan nut creams and nutty vegan soups, you are going to get a better result with a high speed blender like a Vitamix.

To boil and simmer liquid until part of the liquid evaporates, heightening the flavour. I often reduce natural fruit syrups for use in gluten free sweet treats; vegetable or fruit fillings for gluten free pies; and home made vegetable stocks.

Roux is the base or beginnings of a creamy sauce. Traditionally, cooks use flour and fat, and cook for a few minutes before adding the liquid ingredients. This allows the liquid to thicken. I use kudzu and arrowroot a lot to thicken gluten free gravies and vegan sauces. If the mixture is too thin, you can always add in some more flour. This is where a quick blend can come in handy if you make lumps! Just be careful to pulse gradually, or you will over work the mixture.

To sautee is to pan fry foods very quickly in a small amount of hot oil in a shallow pan or wok. I will do this a lot before adding ingredients into vegan dips, gluten free sauces, vegan soups and baked vegetable or fruit dishes.

Season to taste! Ah, probably the most important term that I use in all of my healthy recipes. The old “add and taste” approach. Gradually add in the desired salt, pepper, herbs, spices and flavourings until you achieve your “perfect blend”.

To chop food into very thin pieces using a very sharp knife, grater, peeler, or food processor. Just a tip -- if you are using a food processor, cut your vegetables up before adding them into the machine. Pulse gradually in order to get a uniform result that is still rustic and chunky. Unless you are trying to achieve a tiny mashed up look. For shredded vegetable salads, I always just pulse a few times in order to get those large rustic shreds that look so gorgeous.

To move food through a fine holed strainer in order to remove any lumps. I always sieve and re-sieve my gluten free flours in order to assist in combining them and aerating them.

To take a flat slotted spoon and gently remove the frothy or fatty layer off boiling legumes, vegetable stocks, stews, gluten free sauces and vegan soups. Skimming is vital when cooking chickpeas. When thickening milks, it is important to remove any thick, rubbery skin that might form.

To boil a pot of water and put a metal or bamboo container above the water and allow the steam heat to gently cook the food. I prefer steaming vegetables; and sometimes steam nori rolls and certain Asian desserts.

An Asian-inspired way of quickly cooking food in an open pan or wok with a little oil or water whilst continually stirring. We love stir-frying vegetables and gluten free grains. It is such a quick and easy meal; with all of your ingredients accessible for flavouring and seasoning. Perfect for the “blend and taste” approach. Or in this case, the “stir and taste” approach!

I always use vegetable stock. Simmer some vegetables, seasonings and herbs in filtered water and then strain. I use vegetable broth as the base for all of my vegan soups and stews; and for giving an instant flavour boost to gluten free grains like polenta. There are some fantastic natural stocks in long-life boxes at the health food store or grocery store. I am also a fan of the Massel powdered vegetable stock. Then you can control how strong your vegetable stock is, and add in flavour if you need to.

To pour a semi-liquid substance through a colander, strainer, sieve, muslin cloth or nut milk bag in order to separate the liquid from the solid. I use different kinds of strainers depending on what I am separating. I have large and small colanders, fine mesh strainers, and, of course, my beloved well used nut milk bags. You can even use thin knee high panty hose for straining home made vegan nut milks.

Almost the only syrup I will ever refer to is home made syrup which I make by mixing and reducing fruit, fruit juice, water and natural sweeteners for use in gluten free desserts.

To alter the consistency of a thinner mixture. I do this with gluten free flours such as arrowroot, kudzu or cornflour; or eggs, rolled oats, vegan creams, or raw nuts.

Top and tail is simply removing the ends from fruits and vegetables. Green beans, snow peas, and carrots come to mind.

To gently mix ingredients with two spoons, a fork, or your hands. You won’t hear me say this much, but you cannot do this in a blender! I, of course, like to toss almost all of my vegetable salads in cold pressed oils, lemon juice, Celtic sea salt and other seasonings. But sometimes, dry vegetables or fruits need a bit of a toss before adding in the wet ingredients; or rolling out, in order to get the right balance of flavours for delicious healthy recipes.

No, I am not referring to my ballet technique. Although, that still haunts me! I am referring to that dreaded moment of truth, when you have to gently remove gluten free cooked treats from tins, moulds or pans. The trick is to maintain the gorgeous moulded shape, and pray you have the consistency right! If you have a self-saucing pudding, make sure you turn out as close to where you want to plate the dish as possible. Then you won’t have as much messing about with presentation. My vegan mango coconut panna cotta pudding comes to mind! 

To beat with an electric hand mixer, stand mixer or immersion blender in order to aerate, expand and thicken healthy recipes. We healthy blender pigs always use electricity, but if you are a glutton for punishment or nostalgia, you could always torture yourself and beat vigorously with an old fashioned hand beater, or, dare I suggest it, a fork!

That fabulous metal instrument that gently fluffs up eggs or other light liquid. Whisking is "mixing with panache" in my humble opinion. I have a tiny whisk, a medium, and a large balloon whisk. I love whisks! In delicate situations, a blender just has too much power. This is where a whisk needs to step in and work its magic.

Raw almond milk is made by grinding up almonds and water. It has been popular in Europe and the Middle East since the Middle Ages and is now widely used as a vegan substitute for dairy milk all over the world thanks to the vegetarian and raw food movements, probably due to the fact that it is downright delicious. I just can’t get enough of it and find myself blending up almond milk every day thanking the universe for those little beads of heaven.

Almond milk has a mild, light nutty flavour that makes it ideal for use in sweet desserts and pancake batters. It is my favourite milk to make smoothies, as it combines so well with fruit and is not overpowering, lending itself to all kinds of flavours. It is also wonderful on cereals. I tend to choose milks with a higher fat content and creamier consistency like soy and hemp milks in my gluten free baked recipes, in order to more closely replicate the quality of cow’s milk and buttermilk. Almond milk can be a little too watery for a lot of recipes. Having said that, I have used almond milk in gluten free muffin and bread recipes where only a small amount of milk is required with excellent results.

Commercially produced almond milk is widely available in health food stores now. It is quite affordable in the United States, but remains rather pricey in Australia. You can purchase it in chocolate and vanilla flavours. However, I find that most brands contain additives, preservatives and sweeteners; and are made from either boiled or roasted almonds. Whilst this produces an almond milk with a slightly richer flavour, it is preferable to use raw almonds to capitalize on their rich nutritional profile. Also be wary of any commercial almond milks that use carrageenan as a thickening agent, which has been linked to colon cancer and digestive disorders.

I prefer to make my own almond milk using raw almonds that have been soaked. That way I can remove all of the enzyme inhibitors and be assured of a pure, natural product. Raw home made almond milk is so easy to make. Just soak raw almonds in filtered water and a pinch of Celtic sea salt and soak the almonds overnight at room temperature. Then rinse thoroughly and puree in a blender with some filtered water with a ratio of 2:1 or 3:1, depending on how rich you want your milk. Most people strain their almond milk with a cheese cloth or nut milk bag in order to achieve a smooth milk, but I like it rustic and don’t bother straining it unless I am using it in recipes where a grainy texture would not be desirable. You can also use a sheer knee high stocking to strain your almond milk. If you do strain your almond milk, the remaining almond pulp can be used to make raw cookies, sweet pie crusts and power bars; or makes a fantastic stuffing base for roasted tomatoes and peppers. Don't waste any of those precious almonds!

You can flavour your home made almond milk using some almond essence or vanilla extract; and sweeten it with agave, honey, dates or maple syrup. But I don’t think it needs it and always use it plain. But if you are drinking it you might want to jazz it up a bit. Chocolate almond milk is delicious using raw cacao nibs and raw agave. YUM! You can also get even more creative with fruit, cinnamon, honey and ginger. Really, the sky is the limit. Home made almond milk will keep in the fridge for a few days. You will just need to stir it before using it as it will separate quite easily. I always soak and dehydrate my almonds and store in a glass container in the fridge and make my almond milk fresh as I need it. Just be sure to use sweet almonds, which are the variety most commonly found for sale. Bitter almonds release cyanide and should not be consumed.

The best thing about home made raw almond milk? It is low in saturated fats and carbohydrates, and is lactose and cholesterol free. Home made almond milk contains all of the nutrients of the whole almond, and is packed with protein and heart-healthy monounsaturated fats and Omega fatty acids, as well as Vitamins B, D and E, magnesium, potassium and copper. Almonds are also one of the only alkaline nuts, and contain over 20 different antioxidant flavanoids that offset free radical damage, making them a perfect breakfast food. For strict food combiners and those following acid/alkaline principles, raw almond milk is perfect for use in fruit smoothies as a breakfast meal. It is also wonderful for anyone with a dairy, casein or lactose intolerance; or those allergic to soy. Anyone with nut allergies should consult an allergist before consuming raw almond milk.

Brazil nut milk is a more exotic raw nut milk that has to be one of the best kept secrets in the vegan milk world! It is not to be missed! It is absolutely delicious, nutritious and makes an unbelievable raw milk that is phenomenal in smoothies. Once you taste a raw smoothie made with Brazil nut milk, you will never look back. It is just to die for! Home made Brazil nut milk is easily made by grinding raw soaked Brazil nuts with some filtered water in a high speed blender, like a Vitamix.

What I love about Brazil nuts is that they are picked from pristine forests in the wild, rather then from cultivated plantations. The tree envelopes the seeds and forms a large capsule-like coating similar to a coconut, that, when opened, contains a number of (about 10) three-sided shelled seeds which we know as Brazil nuts. When shelled, these seeds are rich and creamy with a dark brown skin, and are absolutely loaded with beneficial nutrients.

They are one of the richest sources of selenium (about 2,500 times more than any other nut), making them a fantastic “complete vegetarian protein” with a full amino acid profile. Just two raw Brazil nuts accounts for the daily requirement! Selenium intake has been linked to heart and prostate health, as is known to prevent cancer, combat viruses and boost immunity. Some studies have also shown it to have anti-aging properties. OK! That got your attention. They contain the amino acid Methionine, which promotes antioxidant production that combats free radical damage and premature aging. Brazil nuts are also a good source of calcium, iron, zinc, magnesium and Vitamin B. Like all nuts, they are a good source of protein, but are about 2/3 fat with 20% of that being saturated fat, which is one of the highest levels of vegetable saturated fats of all nuts. Brazil nuts are a good source of Omega 6 fatty acids, but should be consumed in moderation as part of a balanced diet.

I try to drink a few glasses of home made Brazil nut milk a week to get my brain food fix! Or I just slip a few Brazil nuts into my mouth every day. To make Home made Brazil nut milk just soak one cup of raw Brazil nuts for about four hours and blend them in a high speed blender with 3-4 cups of filtered water, depending on how rich you want your milk. You can then strain the milk with a cheesecloth, nut milk bag or sheer knee high stocking. But I like it rustic and whole. You can then flavour this milk with a teaspoon of vanilla extract, a couple of tablespoons of raw agave nectar and a pinch of Celtic sea salt. If you want a richer, creamier milk you can always add a couple of tablespoons of organic coconut butter. Try making chocolate Brazil nut milk by adding raw cacao nibs, cocoa powder or carob powder. It is scrumptious! Berries, cinnamon, honey or ginger are also spectacular additions. Commercial Brazil nut milk is not available so you will have to make your own. Give it a go – you will not believe how fantastic it is.

Things to be aware of when purchasing raw Brazil nuts: the shells contain aflatoxins, which have been linked in some studies to liver cancer. The EU have strict importing regulations for whole Brazil nuts for this reason. Always purchase raw shelled Brazil nuts from a health food store with a high turnover to ensure maximum freshness and quality; and always store Brazil nuts in a sealed glass container in the fridge, as these nuts are even more susceptible to rancidity due to their very high fat content. You can purchase delicious roasted salted Brazil nuts. But as with all other nuts, this greatly compromises the nutritional integrity of the nut and heating them produces carcinogens, which create toxins in the body.

Brazil nuts also contain some of the highest concentrations of phytic acid and should always be soaked and dehydrated before consumption to make them more easily digestible. For more about anti-nutrients and the health benefits of soaking nuts and grains check out my Why Soak Nuts and Grains information page.

Oh, happy day when I get to use raw cashew milk. Raw cashews are one of my favourite nuts with their rich buttery creamy flavour. Oh! Show me the way to piggy heaven. So it stands to reason that raw cashew milk would be nothing short of spectacular. The best news about raw cashew milk is that along with raw macadamia milk, it is the quickest and easiest nut milk to make, as it doesn’t require any straining. Just throw 1 cup of raw soaked cashews into a high speed blender (like a Vitamix) with 3-4 cups of filtered water (depending on how rich you want the milk) and you will get a smooth creamy milk that doesn’t need anything else. You can flavour it with vanilla extract, a touch of agave and a pinch of Celtic sea salt for a wonderful base. You can also get more creative and blend up all kinds of scrumptious flavoured cashew milk using berries, cacao powder, cinnamon, honey and ginger. Oh Yum! The sky is the limit. But if I am using cashew milk in smoothies, I just leave it plain.

Raw cashew milk is absolutely fantastic for use in fruit smoothies for those of you following traditional food combining practices. Unlike a lot of vegan milks such as rice, quinoa and soy, nut milks such as almond, macadamia, Brazil nut and cashew milk combine very well for easy digestibility and assimilation. Try my apple pie smoothie as an example of how glorious cashew milk and fruit can be! Cashew milk is not commercially available like some of the other nut milks. But making your own is a sinch, and once you taste a smoothie made from raw home made cashew milk you won’t look back!

The best thing about raw home made cashew milk (besides the incredible taste) is that the milk contains all of the nutrients of the whole nut. Raw cashews are a great source of protein and a good source of magnesium, zinc, copper, iron, folate, vitamin E, B vitamins, and some calcium. Studies have shown cashews can help maintain heart health; protect against high blood pressure; and can also help with fatigue, headaches, muscle soreness, and spasms. They can also help to support healthy bones, teeth and muscles; and help the body utilize iron and eliminate free radicals. It is important to mention that cashews do have a high fat content. However, because of the high levels of monounsaturated fatty acids, such as oleic acid, they can assist with heart health and lowering cholesterol.

Cashews are actually considered one of the low fat nuts, with a lower fat content per serve than peanuts, almonds, walnuts and pecans. Best of all, they have a high energy density, and lots of dietary fibre. Yes! I remind myself of this constantly, as I throw another handful into the blender to make another smoothie! Make sure you check with your health care professional if you are concerned about consuming lots of raw cashews, and those of you with nut allergies should be tested before diving into the cashew milk trough.

Coconut water or coconut juice is low in calories, low in carbohydrates, and almost completely fat free. Dubbed as “nature’s Gatorade”, coconut water is a natural isotonic energy drink, which assists in maintaining the body’s electrolyte balance. In fact on cup of coconut water contains more electrolytes than most commercial sports drinks. It is high in protein, B Vitamins and Ascorbic Acid; and contains zinc, selenium, iodine, sulfur, manganese, boron and molybdenum. It is also loaded with potassium. One cup of coconut water contains more potassium than a banana.

Fresh coconut water is an all round magical health elixir – boosting the function of the liver, thyroid, kidneys and gall bladder. Not to mention the beautifying powers! Coconut water is great for skin spots and cracked lips. Coconut water has received a lot of press in recent years due to numerous celebrities hopping into it with enormous enthusiasm and boosting its hipster chic status as “the latest health drink”. Madonna was so bewitched by the healing power of coconut water that she invested over a million dollars into Vita Coco.

But coconut water is not a new thing. It has been a popular drink of choice in the tropics for a long time. When I lived in Singapore we bought young green coconuts from street vendors and drank coconut water straight out of the coconut with a straw. This is a familiar indulgence in other parts of South East Asia, the Pacific Islands, Hawaii and the Caribbean.

The water from Young Thai (green) coconuts is always preferred. As the coconut matures, the sugar content increases, and the ascorbic acid content decreases. Therefore the nutritional profile is a lot more in our favour if we get them young!

A lot of the raw recipes I make use coconut water. I will use it a lot in raw smoothies and vegan puddings. I also make raw coconut kefir every week as a powerful probiotic drink. It is essential to use fresh coconut water to make coconut kefir. It is always preferable to use fresh coconut water for the other recipes, but if you are in a hurry and don’t have time to crack open your own coconuts, which can be time consuming and messy, it is okay to use the store bought variety, that is readily available from health food stores and grocers now. However, just bear in mind that it will not be as fresh and so therefore the nutritional value will be compromised. Also ensure you purchase pure 100% coconut water with no additives or preservatives. Another option is to open fresh coconuts in batches and freeze the water for use later. Just remember to leave about an inch at the top of the container, as the water will expand when frozen. It is better to use it fresh. But it is very convenient to have some frozen available at any time.

Coconut milk is just absolutely delicious. It is rich, creamy and decadent, and I just can’t get enough of it. I use it in everything! Fresh coconut milk is widely used as a cooking base in cuisines all over South East Asia, Polynesia, the Carribbean, Hawaii and Brazil with spectacular results ranging from curries and stews to gorgeous fragrant desserts.

Coconut milk is made by squeezing grated coconut milk through cheesecloths. Two grades of fresh coconut milk are available in Asia -- thick coconut milk and thin coconut milk. Thick coconut milk is the product of the first press. This press has a thick, paste like consistency closer to coconut cream. This thick milk is traditionally used for desserts, ice creams and sauces. Thin coconut milk is made by soaking the fresh pressed coconut in warm water and squeezing it a second and third time. Thin coconut milk has a much higher water content and is more suitable for use in smoothies, drinks, curries and stews.

In the West, we generally purchase coconut cream and coconut milk in cans. Coconut cream just contains less added water. Typically, the coconut cream and milk we purchase is a combination of thick and thin coconut milk with thickening agents, stabilizers and water added. I like to make my own coconut milk using fresh raw coconut meat and coconut water. When I purchase coconut milk in cans, I always purchase 100% pure coconut cream, which is just fresh coconut kernel extract. Ayam is a wonderful commercial brand that is widely available. I then add in the desired amount of filtered water in order to achieve the desired consistency. Just give the can a good shake before using.

Coconut milk is widely used in the raw and vegetarian communities to add flavour to all kinds of sweet and savoury dishes ranging from vegetarian curries, stews and soups, to smoothies, ice creams and desserts. I also add it to gluten free baking batters for rich cakes, muffins and breads.

Coconut milk is a fantastic vegan alternative to dairy, soy and nut milks for those people with sensitivities and allergies. Try making oatmeal (porridge), rice pudding, or creamy millet or quinoa cereals with coconut milk. It is just sublime. Sprinkle some raw cacao nibs, nuts and maple syrup and you have a blend sent from the Gods. Oh My!

Try it for yourself and check out my Home Made Raw Coconut Milk!

Hemp milk is a creamy nutty vegan milk made by soaking hemp seeds (or “nuts”) in water, grinding them in a blender, and straining out the solid pulp with a cheesecloth, nut milk bag or sheer knee high stocking.

Organic hemp milk does not contain any THC (tetrahydrocannabinol) found in marijuana and is perfectly legal. Hemp seeds have a rich nutty flavour similar to sunflower seeds. I find that has a similar consistency to soy milk without the phytates, enzyme inhibitors and estrogens, making it a more desirable choice. I actually find it thicker and creamier than most soy milks. I have had huge success using hemp milk with a straight 1:1 substitution ratio in gluten free baked goods and vegan desserts. It is also absolutely delicious as a base in vegan smoothies, and makes a phenomenal base for vegan ice creams! I have to say, the more I work with hemp milk, the more I am a fan. It adds a beautiful texture to gluten free pies, cakes and desserts, and has a mild flavour that lends itself to any flavourings without being overpowering.

Hemp milk is a fantastic alternative to dairy, soy and nut milks for those people suffering from food allergies. Hemp milk is highly nutritious. It is a great source of protein, containing ten essential amino acids, and is a good source of calcium, magnesium, iron, potassium, fibre and B Vitamins; as well as omega 3 and omega 6 fatty acids. Hemp milk has been linked heart and skin health and is known immune booster.

There are quite a few commercial hemp milks on the market now. Try to purchase organic hemp milk without additives and preservatives, and avoid any brands that use carrageenan as a thickening agent. Or you could make your own by soaking hemp seeds and then blending with filtered water in your trusty high speed blender (I use my Vitamix). You can flavour with vanilla extract, agave and a pinch of Celtic sea salt. YUM! I just drink my milk without straining out the solids. But if you prefer a really smooth milk product, try using the solid residue as a body and face scrub. It is fantastic mixed with some organic coconut oil.

Thank you Australia, for giving us the incredible macadamia plant so we could milk them for all they are worth! The glorious macadamia nut is a glowing manifestation of nature’s perfection. They are creamy and delicious; incredibly versatile in raw recipes and wholefoods cooking; and really good for us.

Macadamias are highly nutritious. They have the highest amount of the good beneficial monounsaturated fat oleic acid (omega 9) of any nut; and they are cholesterol and sodium free. Macadamia nuts contain about 10% protein and 10% carbohydrate, which is lower than most nutty counterparts. But they contain the highest amount of selenium; second only to Brazil Nuts. And they are loaded with zinc. They contain potassium for healthy brain, metabolic function, and muscle strength; manganese, which lowers blood sugar, and aids in the absorption of calcium, and therefore, bone function; thiamin for heart health and digestive health; and fibre, which we know helps with good colon health.

I use macadamias to cream vegan soups; bring a bit of Aussie magic to my gluten free cakes; or just for a heavenly treat. But macadamia milk might just be the best kept secret into how to enjoy the benefits of these phenomenal little treasures. When I started milking macadamias a while ago, every other raw nut milk just paled in comparison. I thought raw cashew milk was creamy and buttery! In my humble opinion, (and maybe it is because of my national pride), but nothing compares to the rich, buttery texture of raw macadamia milk.

It is SO easy to make raw macadamia milk. All you need is your trusty high speed blender (like a Vitamix), and two minutes of your time. The great thing about macadamias is that they need very little soaking. They are a short soak nut that only requires 2-4 hours soaking. Any more will compromise their precious oils. Macadamias are so soft, that the milk blends up like a homogenized butter milk in seconds, requiring no straining!

Macadamia milk is not commercially available so you will have to make it yourself. It is just downright scrumptious! Use it in a raw smoothie and you will never look back. Try my chocolate macadamia smoothie for a little taste of piggy heaven. Try adding some dates and ginger. Oh yum! Try taking some home made macadamia milk, adding some agar agar to make a delicious vegan pudding. Oh my.....

Rice milk is made by grinding boiled brown rice and filtered water. It is a grain milk that can be a lifesaving substitute for strict vegans and vegetarians, or those allergic to soy, dairy or nuts. It is lactose free and cholesterol free. Rice milk is widely available at supermarkets and health food stores. But they are almost always fortified with calcium and Vitamin D (a red flag for me) and are thickened with carrageenan or other agents. They also contain polyunsaturated vegetable oils and sweeteners such as rice syrup, barley malt or evaporated cane juice. Add that to the already high carbohydrate content and low protein content and you are basically drinking a large glass of sugar juice!

I don’t use a lot of rice milk as I find it rater watery and tasteless, and lacks the nutritional density and depth of flavour of other vegan milks such as almond and hemp milk. However, it is wonderful for those people with serious food allergies. The mild flavour can also be useful in allergy free recipes. It is wonderful for use in vegan smoothies and gluten free dairy free pancake batters; and for topping cereals. I tend to choose vegan milks with a higher fat content and creamier consistency like soy and hemp milks in my gluten free baked recipes, in order to more closely replicate the quality of cow’s milk and buttermilk. Rice milk can be a little too watery for a lot of recipes. Having said that, I have used rice milk in gluten free muffins and bread recipes with a 1:1 ratio where only a small amount of milk is required with excellent results. Erin McKenna uses rice milk in most of her famous Baby Cakes recipes with absolutely s'blended results.

Commercial rice milk is available in chocolate, vanilla and almond varieties. Just make sure it is gluten free for those people with food allergies. I always make my own rice milk using soaked brown rice that removes the phytates and anti-nutrients making it more digestible.

To make super easy brown rice milk, try my Home Made Brown Rice Milk recipe! YUMMO!

Soy milk is the most common substitute for dairy milk in most cafes and restaurants for use in coffee, tea, smoothies and desserts, and I find it one of the easiest ways to replicate the creaminess of dairy milk in recipes with a 1:1 substitution ratio. I use a little bit of soy milk in some of my gluten free baked treats. However, I am finding hemp milk even creamier and prefer to use it if a large amount of milk is required in a recipe. However, hemp milk is not widely available in Australia yet, and so I list soy as an option.

Soy milk is made by soaking soy beans and grinding them with filtered water. Commercial soy milks are widely available and are basically an emulsion of soy, oil, water and sweeteners in differing proportions. Soy milks were definitely not created equal and it is really important to read the labelling. A lot of soy milks are not gluten free. They contain barley malt. The sugar content varies considerably with proprietary blends, ranging from acceptable to downright scary. Many brands of commercial soy milks also contain polyunsaturated oils that I find undesirable.

We have all heard about the heart-healthy benefits of consuming soy products. These claims have been widely endorsed by the FDA. However, as Kaayla Daniel highlights in her book, The Whole Story of Soy, high levels of soy estrogens and isoflavones can have a negative impact on hormone levels and thyroid function in the body. Soy milk contains a substance that mimics estrogen in the body and has been shown in many studies to increase the risk of breast cancers in men and women, and effect menstrual cycles. I used to cook a lot with soy, but in the last five years I have moved away from it due to this estrogenic affect on the body.

There are also more nutritionally dense vegan milk alternatives. Soy milk does not contain any significant natural calcium, as the kind contained in the soy bean pulp is not able to be absorbed in the body, Furthermore, non fermented soy products such as soy milk and tofu contain enzyme inhibitors and anti nutrients that can wreak havoc in our digestive systems. These little nasties are not destroyed by regular cooking, and soy beans contain higher levels of phytic acid than any other legume, which impairs the absorption of essential nutrients such as calcium, magnesium, iron and zinc.

For this reason, I prefer to consume fermented soy products such as miso, tempeh and natto. The fermentation process increases the bio-availability and digestibility of beneficial soy nutrients and neutralizes the enzyme-inhibitors and anti-nutrients. The other problem with soy is the prolific nature of genetically modified soy beans thanks to beasts like Monsanto. Make sure you are purchasing organic soy milk that does not use genetically modified ingredients and is free of sweeteners, stabilizers and additives.

I prefer to use raw almond milk for everyday use. But for those of you with nut allergies try hemp milk if you can tolerate it and you will be amazed.

Almond flour is typically made by grinding blanched sweet almonds. However, the unblanched variety is available. Almond flour is a nutrient-rich gluten free flour that has a low glycemic index perfect for adding moistness to gluten free baked treats.

The beauty of this gluten free flour, unlike so many other gluten free flours, is that it bakes up splendidly on its own, and does not need to be combined with other gluten free flours. Please note, that when using almond flour, you will usually find that you need to add in more eggs in order to provide a bit more structure.

I find that blanched almond flour works best in sweet “quick bread” type recipes such as gluten free muffins, cakes and pancakes. I don’t find it suitable for more traditional breads, as you can’t really get a dough-like consistency.

Whether you choose unblanched flour or blanched flour is a matter of personal preference. But I personally prefer the blanched variety. I was first converted to the superiority of blanched almond flour when I cooked some of the phenomenal recipes posted on my favourite gluten free blog Elana’s pantry. Elana Amsterdam’s cooking style and history is very similar to mine. She cooks with wholefoods; uses natural sweeteners and oils; and is a devotee of coconut and agave! Her recipes are absolutely delicious, and her knowledge of wholefoods is exceptional. Her claim to fame is her fantastic Almond Flour Cookbook, where all of the recipes utilize blanched almond flour. She claims that the finer texture gained by grinding blanched almonds yields better gluten free baking results.

Almond flour can be frozen for up to six months to assist with preservation. But it must be fully defrosted and brought to room temperature before use or you will have some consistency issues. This gluten free flour is one of the really pricy ones! Order online in bulk and freeze to save on costs.

Unlike blanched almond flour which is extremely fine, almond meal is made by grinding whole or blanched almonds, and has a grittier texture than wheat flour that is similar to cornmeal. Almond meal is often one of the principle ingredients (along with hazelnut meal) in flourless cakes, and is a fantastic gluten free friend for use in sweet pastries, biscuits, cookies, friands, muffins and pie fillings. It also makes delicious marzipan and almond paste. I use almond meal in a ton of gluten free cakes and gluten free muffins. It is low on the glycemic index, and adds a gorgeous nutty flavour that just seems to work with most combinations! If you want to heighten the almond flavour, add a bit of almond essence. Yummo! But note -- a little goes a long way with almond essence.

When working with almond meal, just note that you will generally need to add in more eggs in order to give the batter a bit more structure for leavening. It will also yield a slightly denser finished product. Because almond meal is just ground whole almonds, it has the same nutritional profile, being high in protein and Vitamin E, as well as manganese and potassium. Purchase almond meal in bulk online and freeze for greater preservation. Or purchase from a health food store with a high turn over to ensure maximum freshness. Store in a sealed glass container in the fridge or freezer. Alternatively, some gourmet coffee stores have dedicated grinders, and will grind up fresh almond, chestnut or hazelnut meal on request. Oh, there is nothing better! You can make your own almond meal by using your food processor or your high speed blender. I use the dry carriage of my Vitamix. If you are grinding in the blender, just make sure to use the pulse setting just a few times, or you will quickly blend up raw almond butter!

Amaranth flour is a nutritionally dense gluten free brownish flour with a mild sweet nutty flavour that is malt-like. It yields the best results when mixed with other gluten free flours. It is nutrient rich, with three times more fibre, and fives times more iron than wheat flour. It also contains calcium, potassium, phosphorus, and vitamins A and C; and adds a lovely grainy texture to gluten free pastas and gluten free baked goods.

Amaranth flour is rich in iron and high in protein; and is a fibrous flour with a slightly sticky texture. Don’t use a straight 1:1 substitution, as your final product will be bland, and as hard as a rock! As a general rule – one part amaranth flour, and 3 parts other gluten free flours has worked well for me. Amaranth works well if combined with rice flour, arrowroot, tapioca flour, quinoa flour, oat flour, corn flour, potato starch and soy flour.

Amaranth flour works well in gluten free baked recipes that utilize strong flavours like chocolate, nuts, coconut and spices. It also makes a beautiful gluten free pancake batter when mixed with tapioca, arrowroot and almond flour; and is great for gluten free flatbreads when mixed with arrowroot. As with all gluten free flours, if you want to get a rise out this flour, you will need to add ½ tsp baking soda for every cup of amaranth flour and ½ tsp Celtic sea salt. Depending on the recipe, you could also add in a little xanthan and gluten free baking powder. Amaranth flour has a nutritional density that requires it to be stored in a sealed glass container in the fridge.

Arrowroot is a gluten free starch thickener made from the root stalks of this tropical plant. Look for 100% pure arrowroot. Not the kind that has been mixed with potato starch. Arrowroot is sold in sealed tins or packages, and is a light white powder that looks and feels like cornstarch. But arrowroot has no odour until it is cooked. What makes this my gluten free thickener of choice, (as opposed to cornflour, potato starch or kudzu) is the neutral flavour that makes it great for use in mild-flavoured, heat-sensitive liquids. It is incredibly versatile, and can be used at low temperatures, and can withstand acidic liquids and long cooking times. It is really easily digested and doesn’t have that chalky taste that is so common with cornstarch. Another added benefit over cornstarch, is that sauces thickened with arrowroot freeze really well. I use it to thicken gluten free sauces, vegan puddings and gluten free pie fillings. 

To use it -- just mix the desired amount of arrowroot in an equal amount of filtered water. Generally, 1 to 1 1/2 tablespoons of arrowroot will thicken 1 cup of liquid. Obviously, you can add more or less, depending on the desired thickness. For those of you with an allergy to corn starch, arrowroot is a blessing. To substitute, use 2 teaspoons of arrowroot for every 3 teaspoons of corn starch. Whisk into the liquid at the end of the cooking process and stir to get the desired consistency. It doesn’t take very long. The liquid will continue to thicken a little once removed from the heat. Be careful not to add the arrowroot in too early, as overheating can destroy the thickening agents.

If substituting arrowroot for flour in gluten free recipes, only use half the quantity. Arrowroot is fantastic for making homemade jello and vegan gluten free puddings. Just boil 1 tablespoon of arrowroot to every cup of fruit juice and add in fruit pieces. Sweeten, and then chill and set in cups. YUM! Store arrowroot in the fridge, and use within a couple of month, or the thickening properties will be compromised. Arrowroot can also be used in gluten free flour mixes to help lighten the texture of baked goods.

Baby Rice Cereal is a traditional introductory food for babies. It is made from finely milled, cooked and dried rice flakes that are very easily digested. But it is not just for babies. It is a wonderful gentle food for post-operative patients or people with intestinal disorders.

But for our purposes, it is a really versatile ingredient that can be used effectively in gluten free cooking to make vegetable burgers and fruit rolls; help lighten the texture of gluten free breads; and bring a nice crisp finish to gluten free cookies, biscuits and pastries.

Baby rice cereal works really well as a substitute for almond meal or coconut flour for people trying to reduce the caloric profile of baked treats. But for those of you watching your blood sugar levels, please note that baby rice cereal is high on the glycemic index.

Baking powder is the leavening agent that is so important with traditional baking, and is a lifesaver when working with gluten free flours. You will notice that I always specify using gluten free baking powder. This is because baking powder is a mixture of sodium bicarbonate and an acidifying agent (cream of tartar), and a moisture absorption or drying agent, (a starch), which is typically made out of cornstarch; but is sometimes made out of potato starch or wheat starch. Any baking powder made with potato or cornstarch is fine; and these are always clearly labelled as gluten free. But be careful of any that may contain wheat starch. There are a lot of gluten free baking powders available. But I always purchase brands that are aluminum-free.

You will also see baking powder labelled as “single-acting” or “double acting”. Single acting baking powder is activated by moisture and reacts as soon as you mix it in. So place your gluten free baked goods in the oven immediately to achieve the best rise. Double-acting baking powders react in two phases with moisture and heat; and are great for use in gluten free doughs that begin expanding at room temperature, and then continue rising in the oven. Most baking powders are double-acting these days, making them easier to work with. It just means you can wait a little while (about 20 minutes) before baking and you won’t lose your leavening magic! In order to get the most out of this “double rise” effect with gluten free flours it is really helpful if all of the ingredients are at room temperature.

Just with traditional baking, not all recipes require baking powder. I often just use baking soda for baked goods like gluten free cookies and flat breads. But I will more often than not, include a teaspoon of gluten free baking powder along with 1/2 teaspoon of baking soda for every cup of gluten free flour used in recipes where I need to get a good rise. 1/2 teaspoon or 1 teaspoon of xanthan and a pinch of Celtic sea salt, and you have a blend that is a good start for a lot of gluten free cakes and muffin mixes. Obviously, the quantity of baking powder will vary depending on the other ingredients in the recipe. Baking powder has a neutral flavour when added in the right quantities. However, you get a bitter taste if you add in too much. Too much baking powder can also cause batters to rise too rapidly (the air bubbles expand too much and then collapse), resulting in gluten free cakes that sink in the centre and crumble. Too little baking powder results in a dense cake that lacks spring.

The other thing to take into account is the addition of acids. Acids heighten the power of baking powder. For recipes containing a lot of lemon juice, for example, you can decrease the amount of baking powder by half. Always sift your gluten free baking powder with your gluten free flours and mix thoroughly to ensure uniformity throughout your batter to avoid holes in your final product. Store gluten free baking powder in a cool dark place in the pantry and replace every 6-12 months.

To make your own home made baking powder: mix ¼ teaspoon of baking soda with 1/2 teaspoon of cream of tartar. This is equivalent to 1 teaspoon of commercial gluten free baking powder and is helpful if you run out!

Baking Soda is sometimes known as bi-carb soda, is pure sodium bicarbonate and is typically used as a leavening agent in gluten free baked goods. This means that when combined with an acid (such as lemon juice, vinegar, cocoa, honey, molasses, maple syrup) and a liquid, it produces carbon dioxide that expands in the oven causing baked goods to rise. It is invaluable for gluten free baking. When baking gluten free flat breads and crusts you might only need to use baking soda. But if you are making gluten free cakes and gluten free breads you will usually need to add in some gluten free baking powder as well.

I typically add in ½ teaspoon of baking soda to every cup of gluten free flour. But obviously, this is only a guide, and quantities will be dependent on the other ingredients, and how much acid and moisture is in the recipe. Baking soda has a bitter taste if not counteracted by the right amount of acid and liquid, so if you add too much it will have an unpalatable effect on your final product. Also make sure you sift the baking soda with the gluten free flours, and mix through thoroughly to avoid holes in your final product. Baking soda starts reacting as soon as it is mixed into the acid and liquid, so bake immediately after mixing to achieve the best results.

But baking soda is not just for leavening. It is a powerful alkalizing agent and helps neutralize acids and break down proteins. It is also really helpful to soften and tenderize foods making them easier to work with. I will often soak dates and other fruits in a bit of water and baking soda to soften them before adding them to gluten free baked goods. I will also add a pinch to homemade tomato sauces and vegan soups to help reduce the acidity while cooking. A pinch of baking soda added into legumes helps to soften them and reduce the gas effect!

I add a pinch of baking soda and Celtic sea salt to my filtered water when I drink it to help alkalize my body throughout the day. I also use it mixed with filtered water in place of conventional toothpaste to brush my teeth. Baking soda can be used all over the household. I mix up a paste with water to clean my kitchen. It is a gentle abrasive that is gentle enough for most surfaces, and makes an inexpensive green alternative to conventional toxic cleaners. I also add it into my laundry load to alkalize the water and boost the power of the detergent.

Buckwheat flour comes in light, medium and dark varieties. Dark buckwheat flour contains some of the hull, and has a robust earthy flavour. This is wonderful for enriching gluten free pancake and crepe batters. Whereas the light flour is milder and more neutral, and is more suitable for using in gluten free flour mixes for cakes, muffins, cookies, biscuits and breads. Buckwheat flour can be used to thicken gluten free sauces and stews. But I prefer to use arrowroot.

Buckwheat is a nutritionally dense, gluten free alternative to white starchy flours. It is high in fibre, protein (containing all 8 essential amino acids), Vitamin B, magnesium and manganese, just to name a few. It has a greyish colour, a strong flavour, and a gritty texture. I usually mix it with other gluten free flours and use buckwheat flour for ¼ or 1/3 of my baking mix. This tends to yield the best results in gluten free cakes, breads and muffins. Straight buckwheat tends to yield a product with a bitter after taste.

Always purchase buckwheat flours from a store with a high product turn over to ensure maximum freshness. Be careful that there is no moisture, and the flour has been stored in the fridge. Buckwheat flour will only keep for a few months and then it will go rancid. For those of you with food allergies, please be aware that buckwheat is often mixed with wheat, or processed in facilities that handle wheat. Please be sure to purchase 100% buckwheat with a gluten free accreditation.

I tend to use buckwheat flour for savoury gluten free baked goods. It is fantastic for making Indian Pakoras. You can easily make buckwheat flour by grinding buckwheat groats in your food processor, the grain mill attachment on your stand mixer, or the grain setting of your high speed blender or dry carriage of your Vitamix.

Chestnut flour is a delicious gluten free flour made from ground chestnuts, and is typically used in Italian desserts. Like other nut flours, it can be ground to a variety of consistencies. Typically, you will find chestnut flour that is stone ground (course) or fine. My friend Zoe put me onto the beauty of chestnuts. She adds in the pulp to make a chocolate chestnut cake that is to die for!

Chestnut flour has a mild, slightly sweet flavour and a greyish tan tint that blends beautifully with chocolate, hazelnuts, almonds and coffee; and as fabulous as they are, makes an interesting departure from the ubiquitous almond and hazelnut meals that dominate in flourless cakes. Having said that, it is a lot more versatile, working really well in combination with starchy gluten free flours like white rice, potato, corn and tapioca flour.

Chestnut flour makes a wonderful addition to gluten free breads, muffins and cakes. Chestnut flour, in contrast to other nut meals, contains very little fat and oil, and is cholesterol free. Because chestnuts are high in complex carbohydrates, they have a low glycemic index, making them an even better addition to gluten free sweet treats. And even though they are relatively low in protein; it is good quality protein, similar to that found in eggs, and is easily assimilated by the body.

Purchase chestnut meal from a health food store with a high turn over to ensure maximum freshness. Alternatively, some gourmet coffee stores have dedicated grinders, and will grind up fresh chestnut, almond or hazelnut meal on request. There is nothing better!

For some fantastic recipes utilizing chestnuts, head to Chestnuts Online. Please note, that when using chestnut flour, you will usually need to add more eggs to provide a bit more structure to leaven and bind gluten free goods. Don’t confuse this flour with water-chestnut flour, which is a powdery starch that is typically used as a substitute for cornstarch to thicken Asian recipes or to coat fried foods.

Coconut flour is a delicious gluten free flour that is made from the ground meat of organic coconuts. It has the highest fibre content of any flour (even soy flour); the lowest amount of digestible carbohydrates of any flour; and is a decent source of protein. The indigestible carbohydrates in coconut flour (carbohydrates that are mainly composed of fibre and are not absorbed by the body) are actually beneficial to health. Like all natural coconut products, the indigestible carbohydrate in the form of fibre in coconut flour has extraordinary health benefits -- from aiding digestion, to regulating blood sugar levels, to preventing heart disease and cancer.

There are two ways of making coconut flour. The “fresh-dry” process, where the coconut oil is extracted from the grated dried coconut meat, which produces a product with an approximate fibre content of 40%; and the “wet” processing method, where the coconut milk is extracted from wet grated coconut meat, and then dried, resulting in a product with less fat and protein, which yields a product of about 60% fibre content. I prefer the dry process, which produces a coconut flour with a more balanced nutritional profile. You can use either. But just note that quantities in some recipes might need to be tweaked to allow for the slightly different personalities of these flours. 

Coconut flour can lower the glycemic index of other foods when combined in recipes. So it makes a fantastic low-carb, high-fibre substitute in sweet baked goods for diabetics or people watching their sugar intake.

Here's my scoop when working with coconut flour. It has a similar consistency to wheat flour, but does not work with a straight 1:1 substitution in conventional recipes. For substituting, it works much better as about ¼ of a gluten free flour mix. But you can use coconut flour on its own to bake up delicious gluten free breads, muffins, cakes and biscuits. But the bad news for those of you with egg allergies, is that you need a lot of eggs to make coconut flour replicate more traditional flours. I have found, as a general rule,  that you need about 3 eggs per ½ cup of coconut flour. I have not used egg replacers with dedicated coconut flour recipes, (seeing as you need to use a lot of eggs. I don’t see the point).

Coconut flour is highly absorbant and lighter than almond flour, so other ingredient ratios are different as well. I have found that if you add ½ cup of coconut oil, grapeseed oil, butter or apple sauce to every ½ cup of coconut flour, you can achieve a decent balance. The good news is that you don’t need to add milks. Just add in your flavourings such as chocolate, carrots or fruit, and your sweetener (about ½ cup). For leavening, try adding 1/2 tsp of Celtic sea salt and 1/2 tsp baking soda for every ½ cup coconut flour, and you should have a decent start.

Some recipes benefit from a bit more of a coconut boost. So you could add in ½ cup of shredded coconut. You will bake most coconut goods at a slightly higher temperature than normal at about 180 C/350 to 200 C 400 F. There are a ton of fantastic free coconut flour recipes on the internet. Give them a go. They are delicious! Some of my favourites come from Elana's Pantry and Tropical Traditions.

There are two main types of cornflour -- white cornflour (corn starch or maize starch) and yellow cornflour (fine cornmeal). Both are fantastically useful for gluten free cooking, and are inexpensive and widely available. You need to note the origin of the recipe in order to determine which cornflour is appropriate. For example, in the UK, Australia and New Zealand, the terms cornflour and cornstarch are used interchangably. Similarly, yellow cornflour is referred to as polenta.

White cornflour or corn starch, is the white powdery starch of the corn (maize) which is milled from the endosperm part of the corn kernel. This starch is widely used as a thickening agent. But it does not work very well with prolonged heating or extremely acidic conditions.

To use, just dissolve the required amount in double the amount of cold liquid, and then add to any warm liquid to be thickened. The liquid will turn a whitish colour initially, but just bring to the boil and keep stirring, and it will blend in. I don’t like the chalky flavour of white cornflour and prefer to use the more neutral arrowroot as a thickener. But I find it incredibly useful as a binding and releasing agent when combined with other more fibrous flours in gluten free pasta and pizza doughs, muffins, cakes and breads.

I also love to use it to make batters in Japanese dishes like agedashi tofu and tempura. Just note that anything thickened with cornstarch will not withstand freezing. When defrosted, things turn into a spongy mess.

Cream of tartar is the common name for potassium hydrogen tartrate, which is an acidic salt commonly used to improve the quality of baked goods. It is a fine white powder that is ground from the tartaric acid sediment that is removed and purified from inside the lining of wine barrels after the fermentation process of grapes in wine making. Cream of tartar is the acidifying agent commonly used in baking powder, and is invaluable in gluten free baking for enhancing the rise effect with gluten free flours.

If you don’t have any baking powder on hand, you can make your own by adding ½ teaspoon of cream of tartar to ¼ teaspoon baking powder, which is the equivalent of 1 teaspoon of commercial baking powder.

Cream of tartar also helps to stabilize and increase the volume of beaten egg whites. You typically add in about 1/8 teaspoon for every egg white. White vinegar also works really well for this. Cream of tartar is also a helpful homemade household cleaner if mixed into a paste. It is fantastic for removing rust stains!

Cream of tartar should be stored in a cool dark place in the pantry or fridge and will keep for ages. Finally.....something that will keep for ages!

There are actually two types of chickpea flour. The Indian-style chickpea flour that is primarily used in India, Pakistan and Bangladesh, that is actually not made from chickpeas at all; but made from chana dal, a cousin of the chickpea. It is sometimes referred to as gram flour, dal flour, pea flour, or besan. Chickpea flour or garbanzo bean flour is made from crushing chickpeas. This variety is mainly used in parts of Italy, France and the Mediterranean; and this is the variety that is gaining popularity in the West, due to its versatility and delicious nutty flavour. It is widely available in health food stores. You can find the Indian variety, which is great for batters, at Asian grocers and specialty stores.

Chickpea flour is high in carbohydrates and proteins, and has more fibre and folate than wheat flour. It has a strong flavour and distinct golden appearance. Always purchase chickpea flour made from cooked chickpeas, which are easier to digest and don’t cause as much flatulence! Purchase from a health food store with a high turn over, and store in a sealed glass container in the fridge. This gluten free flour is so versatile, but has an extremely rich, distinct flavour, so is best used in combination with other flours in gluten free pizza and pasta doughs; as well as part of a gluten free flour mix for cakes and cookies. You can use it on its own in wonderful gluten free savoury flat breads like socca, as well as other gluten free crusts and bases.

For a quick savoury gluten free crust: just put one cup of chickpea flour in a food processor with a little bit of Celtic sea salt, and drizzle just enough olive oil to get the consistency of bread crumbs. Knead this gluten free dough, press into a quiche dish, and add your favourite toppings. YUMMO!

The Indians make a natural face mask or scrub out of besan. Just mix the flour with some raw honey, rose water or olive oil, and make a paste. Leave on for about 15 minutes and then gently rub off. It is phenomenal!

There are a wide variety of ready-combined gluten free flour mixes available at health food shops and grocery stores that make gluten free baking a breeze. Most commercial proprietary “all purpose” blends are a mixture of rice flour, potato flour or potato starch, corn starch and tapioca flour. However, there are a wide variety of more exotic mixes available now, such as buckwheat mixes, quinoa flour and amaranth flour mixes.

Please note, that unlike the all-purpose mixes, these mixes might not be appropriate for every baking experience. For a more fail-safe experience stick to the “all-purpose” mixes. The are two kinds available – plain (all-purpose) flour, and self-raising (or self-rising) flour. Self-raising flour is not commonly sold in America, but is widely used in Australia. It is all-purpose flour with added baking powder and salt that makes baked goods rise without the need to add anything.

I have had success modifying conventional recipes using self raising gluten free flour. But I really do prefer to mix my own gluten free flours for my specific requirements. But you can’t beat these gluten free mixes for convenience. Just keep them fresh by storing these flours in sealed glass jars in the fridge. If you use stale self-raising flour, your baked goods may fall a little flat!

Hazelnut meal is made by grinding natural or roasted hazelnuts; and along with almond meal, is one of the principle ingredients found in most flourless gluten free cake recipes. Ever tasted a phenomenal flourless chocolate cake? All bets are on the fact that the principle ingredient (besides really good chocolate) was hazelnut meal.

Because hazelnut meal is just ground whole hazelnuts, it has the same extraordinary nutritional profile. Hazelnuts and hazelnut oil are the best sources of Vitamin E, which protects against heart disease and cancer. I remind myself of this as I am grabbing for that second or third piece of chocolate cake!

You can easily make your own hazelnut meal by roasting hazelnuts, removing the skins by rubbing them in a tea towel, and grinding them in your food processor or high speed blender such as a Vitamix. If using your blender, just use the pulse setting a few times, or you will quickly blend up hazelnut butter! Which, hey, isn’t bad either.

Kudzu root has a white chalky consistency that does not have a lot of taste, but when mixed with a little bit of water, makes a fantastic gluten free thickener similar to arrowroot. Kudzu is also loaded with minerals and protein to enrich dishes, and has a wide variety of uses as a powerful medicinal herb.

Kudzu is a vine-like leafy legume plant native to Japan and China. It was introduced to the Southern United States in the 1870’s and used to prevent soil erosion, but grew so prolifically, that after being classified as a weed in the 1950’s, has been dubbed “the vine that ate the South”. Kudzu is now causing problems for crops in the north of Australia.

But onto the magical benefits of kudzu. It is a little bit more expensive than other gluten free thickeners. But the medicinal benefits make it an invaluable part of my diet. Kudzu has been widely used as a medicinal plant in Asia to treat the effects of alcoholism, anxiety, depression, hypertension, high blood pressure, heart disease, diabetes, asthma, arthritis, diarrhoea, chronic headaches, menopause, and the list goes on and on! It contains powerful isoflavones such as daidzein, which has anti-microbial and anti-inflammatory properties; genestien, which helps to stabilize hormone levels; and puerarin, which purports to have 100 times more antioxidant power than Vitamin E. Kudzu root has also been known to stabilize seratonin, dopamine and GABA levels in the brain, normalizing these neurotransmitters for use with depression. Kudzu root tea also lowers blood pressure and blood sugar levels, and has been used in Asia for centuries to suppress alcohol cravings and repair alcohol damage to organs.

Kudzu is also incredibly alkalizing due to its high mineral content. I use kudzu root tea as a great elixir to counterbalance an extremely acidic meal and restore my alkalinity. It also has powerful anti-aging benefits. For those concerned with osteoporosis, kudzu also has positive effects on cell reproduction critical for bone density and new bone growth; and is great for increasing circulation, which relieves muscle pain and stiffness. This edible starchy powdered root really is a superfood, and I can’t rave enough about it.

Like all foods, consult a physician before embarking on a kudzu root binge in the hopes of curing any and every ailment. I am suggesting it mainly as a gluten free thickening agent for the purposes of this gluten free recipe blog. But I couldn’t resist the opportunity to share all of the other incredible benefits.

Dried kudzu can be found as a herbal supplement at health food stores in tablet and liquid form; and powdered kudzu root for use in cooking can be found at Asian grocers and health food stores. I drink it as a tea and use it to enrich and thicken fruit sauces and mixtures for gluten free pies, vegan puddings and cobblers; as well as vegan soups, stews and gluten free gravies.

Kudzu root is sold in bags and looks like cube-sized chunks. You just crush the little chunks into a powder and use about 3 tablespoons of powder to thicken every 2 cups of liquid. Just like cornstarch or arrowroot, mix it with equal parts of cold water to make a paste before adding to the liquid that needs to be thickened. It usually only takes a few minutes to simmer and thicken.

Millet flour has been traditionally used in India to make flat breads. But is a fantastic, nutritionally dense gluten free flour for enriching other gluten free baked goods. Millet flour is loaded with iron, magnesium, potassium and Vitamin B. It is a high protein, fibre-rich flour that adds a light delicate quality to baked treats, and produces a beautiful crust on gluten free breads.

Millet flour works better in combination with starchy gluten free flours such as rice, potato, or corn flour; or other protein-rich gluten free flours such as soy flour. Millet flour also requires a binding agent like xanthan, or gluten free breads tend to be too dry and crumbly.

Millet flour has a slightly sweet taste, which is similar to sorghum flour without the bitter after taste. This gluten free flour does not have a long shelf life due to its nutritional density. It becomes rancid very quickly; and really needs to be stored in the fridge in a sealed glass jar. It really is best to grind the flour from the grain right before use. For those of us who don’t have time to do that – just try and purchase fresh from a health food store with a high turn over.

For those of you with thyroid disorders such as hypothyriodism, please be aware that millet flour has been shown to have an impact on healthy thyroid activity and should be eaten in moderation or avoided.

Oat flour is typically made from grinding whole oats, which retains the nutritional density, resulting in a flour that is full of fibre and goodness. If you are a coeliac or have a serious sensitivity or allergy to gluten, you will need to make sure you purchase oat flour that has the gluten free accreditation, due to the high risk of cross contamination.

Oat flour is not particularly impressive on its own. It finds it hard to keep it together and rise to the occasion, and tends to become a crumbly mess. But in combination with other gluten free flours, it works up a treat; and is fantastic at bringing a moist, chewy, slightly crunchy texture to gluten free muffins, cookies and biscuits. Mix oat flour into your wet ingredients gently, so as not to overwork the flour and destroy the carbon dioxide and oxygen; and place your gluten free batter in the oven as quickly as possible to get the most rise.

Oats contain a natural preservative, and can increase the shelf life of gluten free breads, not to mention adding a lovely rich nutty flavour and satisfying density. Oats are subject to rancidity, due to their dense nutritional profile. So always purchase oats and oat flour from a health food store with a high turn over, store in the fridge in a sealed glass container, and use in good time. Oat flour freezes quite well; which is good way of preserving it.

You can make your own oat flour by grinding oats in your food processor, mill attachment of your stand mixer; or in the grain carriage of your high speed blender such as a Vitamix.

Potato flour is made by grinding whole potato flakes made from whole cooked, mashed potatoes that have been dried in a special drum. Potato flour contains some of the fibres of the whole potato, and is slightly heavier than potato starch, with a brownish tint and a slight potato flavour.

Potato flour is a fantastic gluten free binding agent that brings a density and moistness to gluten free breads and gluten free cakes, when combined with other gluten free flours such as rice and soy flour. Potato flour is traditionally used in Jewish goods made during Passover, when grains are not eaten. Some of these recipes are delicious!

Always store potato flour in a sealed glass container in the fridge away from any moisture; and use within 6 months.

Potato starch is made from grinding potato tubers that have been washed to remove the fibre and protein to separate the starch, and then refined again. Potato starch is a stark white powder that looks similar to cornstarch. It has a neutral smell and taste, and is great for use as a gluten free thickening agent.

Potato starch has little nutritional value, but it makes a fantastic addition to gluten free flour mixes and is one of the most common ingredients found in most commercial gluten free all-purpose baking mixes.

Quinoa flour is a nutritionally dense gluten free flour that is phenomenal for enriching gluten free baked goods. It comes in two varieties -- milled (course) and unmilled (fine). Both yield a flour that is smooth and creamy yellow in colour, but the latter is obviously more nutritious.

Quinoa flour, like the grain, is full of fibre and loaded with protein (about 17%). It is not really great used on its own, as it tends to yield a product that is heavy and gluggy, with a bitter after taste. The flavour of quinoa flour is actually quite mild and slightly nutty. But you will yield the best results with your gluten free baking if you combine with other gluten free flours such as sorghum, tapioca and potato starch to make nutritious gluten free pastas, breads, muffins, pancakes, cookies, biscuits, and crackers and tortillas.

Those of you with coeliac disease or serious gluten sensitivities, will need to look for quinoa flour that has the gluten free accreditation; as quinoa flour is sometimes processed in facilities that handle wheat, and can be subject to cross contamination.

Quinoa flour has a high fat content and is subject to rancidity, so should always be stored in a glass container in the fridge and used within about 3 months. Try to purchase quinoa flour from a grocery shop with a high turnover that stores their gluten free flours in the fridge.

For fantastic information about quinoa, and to get some inspiration for recipes using quinoa flour – head to Quinoa Tips.

Rice flour is typically sold in three varieties in the Western world -- white, brown and sweet rice flour.

White rice flour is made by grinding hulled or refined polished rice kernals; and just like the grain, has a mild, bland flavour, with some protein, but not much more nutritional value, seeing as the brand and the germ have been removed. But despite its nutritional deficiencies, it remains a gluten free mainstay in my kitchen.

Rice flour is just so versatile; and is the most fail-safe way to modify a conventional recipe using wheat flour. Rice flour is fantastic for use in gluten free recipes that require a light texture, and is fantastic for rolling out gluten free dough, and for making gluten free batters, dumplings, and noodles. I use rice flour in a lot of my all-purpose gluten free flour mixes, and it is one of the most common ingredients found in most commercial gluten free flour mixes.

If I am just using white rice flours, I tend to combine with brown rice flour to give it a little more weight, depth, and flavour. Just be mindful -- when substituting rice flours for wheat flour in conventional recipes, rice flour is more absorbant. You might need to add a little more moisture or liquid ingredients in order to more closely replicate the consistency of the original recipe.

Sweet rice flour is made from high-starch, short grain rice, and has traditionally been used in Asian desserts. This variety is excellent to bake with, but will still benefit from the support of some other gluten free flours, and the addition of a binding agent such as xanthan. Rice flour is also great as a gluten free thickening agent for sauces.

Brown rice flour, like the grain, is ground from unhulled or unpolished rice. As a result, it is heavier, with a grainier texture, and a darker, brownish colour. Because some of the rice bran is retained, it has more nutrients and essential oils than its white counterpart, and a lot more fibre. Brown rice flour has a strong nutty flavour that is not always appropriate in large amounts. If you use brown rice on its own, it can make the texture a bit too heavy and gritty. I tend to mix equal parts of brown and white rice flours in gluten free baking mixes, and that tends to strike a nice balance. For those of you who are coeliac, please note that some rice flour is processed in facilities that also handle wheat. So look for the gluten free accreditation.

Even though rice flour is not as nutritionally dense as some other gluten free flours I have listed, I still use it a lot in the gluten free recipes I share on this recipe blog for several reasons: rice flour is tolerated by most people with food allergies, it is relatively inexpensive and widely accessible making the allergy free recipes more accessible, and is dead easy to work with which helps to instill confidence in cooks new to allergy free gluten free baking.

Sorghum flour is pronounced “sor-jum” is ground from the sorghum grain, which is similar to millet, and is a staple in Africa and India; and one of the top five cereal crops in the world. Sorghum flour is typically used to make flat unleavened breads and a porridge-like meal.

This gluten free flour is bit harder to source than the other gluten free flours; and so I won’t post recipes that use this flour very often, until it becomes more widely available. You can find it at some health food stores (or they will order it in); or look for it at specialty stores or Indian grocers. It is also known as “jowar” or “juwar”. But I do use it, as a highly nutritious addition to gluten free breads and gluten free muffins.

Sorghum flour is a high fibrous flour that is also rich in iron and protein. Sorghum flour has a creamy white or yellow tint, with a fairly neutral flavour, that is slightly sweet. But if you use too much in gluten free baked goods, it can yield a product with a slightly bitter aftertaste and dry, crumbly texture. It fairs best when combined with other starchy gluten free flours such as potato and rice flour; and makes beautiful rich gluten free bread when combined with bean flours such as fava or chickpea flour.

Some other tips when working with sorghum flour, is to add ½ teaspoon of corn starch for every cup of sorghum flour; ¼ more baking powder or baking soda; and add in a little more liquid (about 1/ more) or an extra egg for added moisture and leavening in gluten free baked goods like muffins. For breads, add one whole teaspoon of cornstarch and the same amount of liquid.

Soy flour is a high protein gluten free flour with a yellowish colour and strong nutty flavour that is made by grinding soy beans. Soy flour is also rich in calcium, iron and Vitamin B. It is typically available in two varieties – natural and defatted. Natural soy flour contains all of the fats and oils of the original bean. Whereas, defatted soy flour has had the oils removed, yielding a product with a highly concentrated protein content. But both varieties give a protein boost and add moisture and a nutty flavour to gluten free baked goods.

However, if you use soy flour on its own it is incredibly pungent and overpowering. I find it is best used in combination with other starchy gluten free flours such as rice and potato flour in order to make gluten free cakes, muffins, and breads. Don’t be alarmed if you taste the batter and it is really bitter and smelly. That cooks away, and the final product is delicious. But too much soy flour will yield a bitter product that is not particularly palatable, in my opinion. You will also need to adjust the oven temperature or shorten the baking time in order to avoid overbrowning and burning.

Soy flour has a high fat content, and so is subject to rancidity. Always purchase from a health food store with a high turn over, store in a sealed glass container in the fridge, and use in good time. Soy flour can be used as an egg substitute to add moisture to allergy free recipes. Just use 1 tablespoon of soy flour and 1 tablespoon of filtered water for every standard egg.

Tapioca flour is made from the dried and powdered root of the cassava, or other species native to the Amazon. It is one of the most versatile gluten free flours -- perfect for making and thickening vegan puddings and pie fillings instead of arrowroot (they are often labelled as the same thing); and making gluten free cakes and breads.

Tapioca flour has a light, soft white texture similar to cornflour, that helps to bind gluten free baked goods and give them a chewy texture; but really needs to be combined with other gluten free flours such as potato starch and rice flour in order to yield results that most closely resemble traditional wheat-based baked goods. Tapioca flour is one of the most common ingredients found in most commercial gluten free flour mixes, and is fantastic for use in gluten free cakes, muffins, biscuits and breads.

Xanthan (pronounced zan-theen) is made by fermenting corn sugar with a bacteria (xanthomonas campestris), and is a common natural food additive (#415) used as a stabilizer and thickening agent in ice creams and other dairy products, and in salad dressings and desserts. Sounds a tad scary - but I assure you, it is a safe, approved natural food additive.

If you are going to do lot of gluten free baking, this wonder food will be one of your greatest allies. This superhero of the gluten free baking world has saved me from a crumbling mess on countless occasions! Xanthan gum has a fabulous way of replicating the structural function of gluten, helping to give structure, texture, rise and kneadability to gluten free batters and doughs. However, it is not always necessary to use xanthan in gluten free baking. I have seen many gorgeous gluten free recipes that are free of this additive. When using nuts flours like almond, hazelnut, chestnut and coconut, finished products can hold together beautifully with some eggs and other ingredients.

When combining other gluten free flours such as potato, corn, tapioca, millet, buckwheat, quinoa, oat, rice, sorghum and garbanzo bean; xanthan is usually a welcome addition. I typically add in about ½ teaspoon of xanthan for every cup of flour in in gluten free cakes, sweet breads and muffins. I will add 1 whole teaspoon for every cup of flour if I require a bit more elasticity for pastries and doughs; and will sometimes add up to a tablespoon for more traditional bread that requires a high-rise dough with a lot of elasticity.

But be careful with this wonder gum! A little goes a long way. You can actually feel how sticky it is when you touch it with your fingers. It feels like a gum to the touch. Use too much and you will end up with a gooey mess that tastes like rubber! Guar gum performs the same function as xanthan. But can have a laxative effect; and so I prefer to keep things consistent (pardon the pun) and stick with xanthan.

Yeast is a living organism that is part of the fungus family. Baker’s yeast comes in two varieties -- fresh and dry; and like baking soda and baking powder, acts as a leavening agent in baked goods. The yeast feeds on the sugar in the dough to produce carbon dioxide which expands and gives rise to gluten free doughs and batters. It also improves the texture and flavour of gluten free baked goods and is invaluable (although not always necessary) when baking gluten free breads.

I don’t use yeast very often in my gluten free baking. But when I do, I always use dried yeast. Dried yeast is fresh yeast that has been pressed and dried to reduce the moisture content, rendering the yeast dormant until it is mixed with a warm liquid. You can find dried yeast in “active” and “rapid-rise” yeast, which is also known as “instant” or “bread machine” yeast. Instant yeast is finer and works a lot quicker than active dried yeast. But has less flavour. I find that active dried yeast is the most effective and easiest when working with gluten free flours.

You can purchase active dried yeast in sealed tins or small vacuum-sealed foil sachets. I like to purchase the sachets to increase the shelf life and freshness. The small 7 gram / ¼ ounce / 2 ½ tsp packets can be opened as needed. The minute you expose yeast to air, it begins to deteriorate. This is why a lot of recipes call for the yeast to be mixed with a warm liquid and sugar (called proofing) in order to ensure the yeast is active before adding it to the whole dough mixture. You are looking for foaming and bubbles. If you don’t get any -- your yeast is dead. Grab another sachet! If you check the use-by date on your sachets this proofing really isn’t necessary, and you can just add the dried yeast granules into the flour mixture and then add the liquid. It is up to you how cautious you want to be. If you purchase dried yeast in a tin, make sure you store in a sealed container in the fridge away from moisture, heat and light. Please make sure the yeast is gluten free. Most brands available are gluten free, but some brands are made with wheat flour.

Yellow cornmeal is either the steel or stone ground meal of dried corn. It is ground to fine, medium and course consistencies. All can be used for gluten free baking, depending on the needs of the recipe. I tend to mainly use fine and course varieties in most blends; and I prefer the stone ground variety (which has a little bit more flavour and contains some of the hull and germ making it a more nutritious) for enriching recipes and eating as a grain for main meals. This variety is best stored in the fridge in a sealed glass jar. Yellow cornmeal is used widely in a lot of different cuisines to coat, crumb and top; as well as being the key ingredient in gluten free cornbread and tortillas. I enjoy using yellow cornmeal to make my gluten free cornbreads, gluten free cakes, gluten free muffins, and homemade tortillas. I find it adds a fantastic gritty texture that adds a sustaining bite to savoury baked goods. I don’t tend to use blue and white cornmeal. White cornmeal is more commonly used in African cuisine, and I have never used blue corn. I love baked blue corn chips. But that is far as I have ventured.

One thing I learned recently from a skin specialist, was that cornmeal has antifungal properties; and soaking your feet in a cornmeal mixture can help get rid of athlete’s foot. Horticultural cornmeal is also used as an anti-fungal fertilizer.

Amaranth is a wonderful alkaline gluten free “grain-like” seed that is a gift to vegetarians and omnivores alike! It is rich in protein (about 16%), as well as iron and fibre. It also contains high amounts of lysine and methionine, two essential amino acids that are lacking in a lot of other grains. Turn over a packet of amaranth, and you will be amazed at the nutritional profile. These tiny seeds pack a powerful nutritional punch!

The ancient Aztecs relied heavily on amaranth, and it has been cultivated for over 8,000 years. Amaranth is not really a mainstream grain yet, and is mainly found at health food stores. You can eat it as a cereal by cooking with a 1:2 ratio and adding in your favourite natural sweetener. It is delicious cooked in coconut milk! Or cook it and eat it with steamed or stir-fried vegetables. After soaking, just add 1 cup of seeds to about 1 cup of water or stock, boil and simmer for about 20 minutes. Be careful not to overcook amaranth. It can become very gluggy, and is quite a bit more sticky than some of the other fluffier gluten free grains. I cook mine (after soaking) in the rice cooker with a 1:1 ratio for a crunchier grain.

Amaranth makes a fantastic substitute for traditional popcorn. Just cook with some coconut oil and you have a quick, healthy, protein-rich movie snack. I will often use a scoop of amaranth to bulk up my vegan soups and stews, and serve instead of gluten free bread. Amaranth also makes a wonderful addition to gluten free muffins, biscuits and pancakes. I also add it into some homemade power bars and cereal snacks. Sprouted amaranth seeds are fantastic in sandwiches, wraps and salads; and amaranth flour is a wonderful nutrient-rich flour for gluten free baking.

There are over 8,000 different varieties of rice! Rice sustains over half of the world’s population. No wonder in some Asian languages, “to eat” literally translates “to eat rice”

Brown rice is my rice of choice, simply because it is the most nutritionally dense variety that has undergone the least amount of processing. Brown rice is the whole grain, that has been hulled, removing the inedible outer layer, leaving the nutrient-rich bran and germ available. It is loaded with essential nutrients such as B vitamins, manganese, selenium, magnesium, iron, and phosphorus, as well as dietary fibre and essential fatty acids. According to The World’s Healthiest Foods, the fibre in brown rice can help reduce the risk of colon and breast cancer; assist with weight loss and metabolic disorders; regulate blood sugar levels and assist with diabetes; lower cholesterol and protect against heart disease and strokes; and the list goes on and on. So hop into that brown rice.

Conversely, white rice has been milled; and in the process of refining and polishing, the bran and germ has been removed, along with all of the valuable nutrients. White rice is delicious, but it is just empty starchy calories with no nutritional benefit. In fact, legislation in some countries dictates that white rice be enriched and fortified with some of these nutrients in order to meet the nutritional standards for human consumption. This seems more than a little ridiculous to me. Why not just stick with the whole grain. Don’t get me wrong, I can enjoy aborio, jasmine and basmati rice on the odd occasion. But I mostly cook with brown rice.

I always soak my brown rice to remove the anti-nutrients and enzyme inhibitors; and I will often toast it in the skillet to enhance the flavour and make it more digestible before cooking. This has another benefit too -- the rice becomes more light and fluffy, making it more appealing to those people who are opposed to the more gritty texture. I happen to love the crunchiness of brown rice. But soaking is a great way to introduce children or reluctant adults to the joys of brown rice.

Always purchase organic brown rice from health food stores with a high turn over to ensure maximum freshness, and take note of the use-by date. Due to the natural oils contained in the germ of brown rice, it is susceptible to rancidity. So always store in a sealed glass container in the fridge, and consume in good time. WH Foods reveals research that suggests that non-organic U.S long grain rice may contain up to 5 times the arsenic than rice produced in India, Bangladesh or Europe. So purchase organic wherever possible.

Brown rice is incredibly versatile and is a glorious blank canvas for spicy, sweet, tangy, fruity or salty. It is hard to pass up a delectable rice pudding, rice pilaf, rice balls or rice salad. But you can make brown rice sushi, wraps or fritattas. Or have your tried making a pizza base by pressing cooked day-old brown rice into a pizza tray. Yummo!

After soaking, I always cook my brown rice in a rice cooker with one parts rice to one part filtered water or vegetable broth. If you have not soaked the rice, use a 1:2 ratio of rice to liquid. Being susceptible to candida, I generally opt for quinoa and millet over brown rice, due to the high carbohydrate profile that feeds yeast and fungus, particular in people with really compromised immune systems. Brown rice is not a grain on stage one of The Body Ecology Diet for this reason. Quinoa is also a lot more alkaline than brown rice. However, I still enjoy it in enjoyable amounts. For those of you with food allergies, brown rice is considered a low allergy food. So it is a winner on every level.

Toasted rolled rice flakes are a fantastic gluten free substitute for traditional oats if you have a serious gluten sensitivity and don’t want to fork out the serious dosh for safe gluten free oats. Brown Rice Flakes have a similar texture to conventional oats, but are a little bit firmer.

You can soak them a little in filtered water or vegan milk in order to soften them. They make delicious gluten free porridge and vegan puddings; and are wonderful for use in home made gluten free cereals, biscuits and cookies. You can also use them as the base for gluten free crumble and cobbler toppings; and to coat and bind veggie burgers and rolls as an alternative to gluten free bread crumbs.

You won’t be getting the enormous health benefits of oats; and rice flakes have a higher glycemic index, so perhaps not as desirable for diabetics or those of you watching your blood sugar levels. But I find these flakes fabulous for a bit of diversity, and they cook up in a jiffy!

Despite the confusing name, buckwheat is not related to wheat, and IS gluten free. Buckwheat is a “grain-like” food that is not strictly a cereal grain, but rather a fruit seed, related to rhubarb and sorrel.

Buckwheat is high in essential and non essential amino acids, making the protein incredibly available. It is a superior source of protein to rice and millet. Buckwheat is mineral-rich, with significant calcium, iron, magnesium, manganese, zinc and copper; and contains powerful antioxidants such as quercitin; and phytonutrients that have been associated with promoting heart health, protecting against cancer, and lowering cholesterol. Buckwheat contains rutin, which strengthens small blood vessels in the body. The soluble fibre in buckwheat is like a sponge, that slows down the absorption of sugars, and aids with healthy digestion and assimilation. Furthermore, buckwheat does not feed yeast and fungus; and is one of the four “grain-like” seeds allowed on the The Body Ecology Diet.

Buckwheat must be milled in order to remove the indigestible outer hull, and these groats are sold unroasted or roasted (kasha). Roasted buckwheat has a nutty flavour, whereas the unroasted variety is a lot more subtle. Buckwheat is a tanny pink or brown colour, and has a triangular shape.

To cook buckwheat, soak for at least 8 hours to remove the anti nutrients. Rinse thoroughly, and then cook with one part buckwheat to one parts liquid. If you don't soak it the ratio is 1:2. I use vegetable broth and sea vegetables in order to attain a richer flavour, and cook my buckwheat in a rice cooker. Alternatively, bring the liquid to the boil on the stove top, and simmer for about 20 minutes. I use buckwheat as a variation from quinoa and millet with my steamed vegetables, stir-fries and vegan curries. But my favourite way to eat buckwheat is to cook it, stir through some herbs and greens, and pour into an oiled baking dish. Allow it to set, and then cut into triangles and fry like polenta. Top with your favourite sauce. YUM.

You can also make sweet treats by frying up buckwheat with ghee, and then topping with your favourite natural sweetener. Buckwheat makes a fantastic porridge-like cereal that is really comforting. Just top with some stevia, maple syrup, agave, honey, or other sweetener. Try it with coconut milk. YUM! Buckwheat sprouts are a fantastic addition to salads and stir fries; and try buckwheat flour to make delicious nutritious gluten free pancakes, breads and muffins.

I must admit, I prefer quinoa or millet over buckwheat, as it is highly mucoid and acid forming; whereas quinoa and millet are alkaline forming. In order to make buckwheat less acid forming, use a bit of Celtic sea salt while cooking. Having said that, buckwheat is a fantastic gluten free whole food that is really versatile and delicious.

Millet (along with quinoa) is my gluten free “grain” of choice; and in my opinion, the best kept secret at the health food store!

Millet is not strictly a grain, but rather a “grain-like” seed. But we will refer to it as a grain for our purposes here. Millet is a phenomenal alkaline food that is fantastic for savoury and sweet dishes. Millet is one of the oldest foods known to man, having been the grain of choice in China before rice became dominant. Today, it is an important grain in Africa, China, Japan, India and Egypt; and sustains about 1/3 of the world’s population. Millet is famous for being the staple grain of the “healthy Hunzas” in the Himalayas, who are renowned for their superior health and longevity. It is loaded with nutrients! It is about 15% protein; and is rich in essential amino acids; fibre and B Vitamins; as well as iron, magnesium, potassium and phosphorus. Millet has been associated with lowering cholesterol and diabetes; as well as protecting against cancer, childhood asthma, and the effects of migraines and heart attacks.

Millet is one of the least allergenic, and easily digestible gluten free grains that is very strengthening for the digestive system. It is alkalizing, and does not feed yeast and fungus. It is one of the four gluten free “grains” allowed on the Body Ecology Diet. According to Donna Gates, millet acts as a prebiotic, and feeds beneficial bacteria in the body; it hydrates the colon, assisting with healthy elimination; and boosts serotonin levels, fat metabolism, tissue repair and energy.

Millet is particularly good in the colder months; as it is very warming and soothing. In the West, millet is primarily cultivated and used for cattle and bird feed. But thankfully, it is gaining momentum as a human staple, thanks to the vegetarian and gourmet health community, who are using it to make all kinds of delicious healthy dishes. These tiny little yellow beads have a delicious slightly sweet, nutty flavour that makes them fantastic for making vegetarian pilafs and accompanying vegetable side dishes; and for making gluten free sweet cereals and puddings.

For human consumption, the indigestible outer hull must be removed, leaving the germ intact, which does not affect the nutritional profile. There are a lot of varieties of millet. But hulled pearl millet is the variety typically available. It is important to soak millet before cooking, in order to remove the goiterogenic thyroid inhibitors. This isn’t cause for alarm, unless you have a serious thyroid condition. In which case, I would avoid consuming large amounts of millet.

Soak for at least 8 hours with a pinch of Celtic sea salt in order to remove the anti-nutrients and enzyme inhibitors, and then rinse thoroughly. The Body Ecology website suggests adding a small amount of fermented liquid to the soaking water, in order to make the gluten free grains easier to digest.

To cook millet, just soak and then use a ratio of 1 parts millet to 1 or 1 parts liquid. Bring water to the boil, and then simmer covered for about 20 minutes. Then allow it to steam for a five minutes more. I prefer my millet fluffy, and cook in a rice cooker with a 1:1.5 ratio. This always works well for me. I will cook in vegetable stock with some roots and sea vegetables. YUM. You could also roast the seeds in a skillet after soaking to heighten the flavour before cooking.

Millet also makes a really delicious gluten free comfort sweet treat in the Winter. I just cook with vegan milk and stir through some natural sweetener and ghee. If I want to be really decadent I will use coconut milk and date sugar. Oh My! Millet can also be popped with coconut oil for a healthy movie snack. I will often use millet as a grain ball for vegan soups and stews. But it is also a fantastic crunchy, nutritious addition to salads. I will often use millet in my tabouli instead of quinoa.

I first started using millet about twenty years ago, when I was introduced to Macrobiotics. My favourite millet dish is still a cauliflower millet mash that makes a fantastic creamy vegan alternative to traditional mashed potatoes. Millet has a relatively long shelf life and can be stored for up to two years. Try using millet flour for gluten free baking. It is fantastic.

Oats are actually gluten free. However, they are most often processed in facilities that also handle wheat. So they are susceptible to contamination. If you have celiac disease, or a serious intolerance to gluten, always purchase gluten free oats, that have been processed on a dedicated facility free from gluten containing products.

Oats come in a variety of forms depending on how they are cut and rolled. “Whole oat berries” are exactly that; and need to be hulled to remove the hard outer shell in order to be fit for human consumption. Hulled oats or “oat groats” are similar in size and appearance to brown rice. Groats cook up quickly and have the whole outer bran layer of the kernel still in tact. But they are most often consumed as outmeal after a little more processing. “Steel-cut oats” or “pinhead oats”, sometimes referred to as “course oatmeal”, are made when the whole grain is put through steel cutters and cut into three or four smaller pieces. These still contain the whole grain and the oat bran, and are highly nutritious. “Rolled oats” or “old fashioned” oats are steamed groats that have been flattened with a roller. “Quick-cook” oats are old fashioned oats that have been steamed and rolled more thinly. “Instant Oats” have been steamed even longer and are the most finely cut and rolled oats.

I tend to use steel cut oats in most of my simple recipes, and cut them a bit more in my food processor if needed. Oats add a delicious nutty flavour to gluten free cookies, cakes, muffins and breads; and I use them as the base for my crumble and cobbler toppings, as well as lots of cereal and snack bar recipes. Oats are also a wonderful vegan and nut free way to cream and thicken vegan soups and stews. Not to mention a glorious snack all on their own, cooked in some vegan milk, and topped with your favourite natural sweetener and spices.  I am getting hungry just thinking about my coconut chocolate oatmeal. Oh My! Oatmeal would be my comfort food of choice, second only to a hearty bowl of vegan soup.

Oats also have enormous health benefits. They are a wonderful source of fibre, that helps to lower blood cholesterol, blood pressure and combat heart disease; as well as stablize blood sugar levels. The phytochemicals present in oats have been linked to decreasing the risk of breast cancer and other hormone-related cancers such as prostate and ovarian cancer; and according to eat more oats, they are thought to combat carcinogens in the gastrointestinal tract. It would appear that a cup of oats a day keeps the “sub-health blues” away!

Quinoa (pronounced ‘keen-wah’) is a gluten free superfood. It is one of the most complete and versatile whole foods available and is my number one gluten free grain of choice. Quinoa contains all nine essential amino acids required for health. It also contains vital enzymes; vitamins and minerals; antioxidants and phytonutrients; and fibre.

Quinoa is a wonderful alkaline gluten free ‘grain-like’ food that is not strictly a grain; but rather, a seed, which is related to spinach. The Incas held this crop to be sacred, and so do I! They referred to quinoa as the “Mother of all grains”. It was so revered for keeping the army strong, that the emperor would sow the first seeds of the season with golden implements.

Quinoa is an excellent source of dietary fibre and phosphorus; is high in iron and magnesium; and is associated with combating artherosclerosis, breast cancer and diabetes. Another wonderful quality of quinoa, is that it does not feed yeast, fungus or bacteria in the body; is more alkaline than other grains; and is one of the four gluten free “grains” allowed on The Body Ecology Diet. According to Donna Gates, studies have actually shown that it acts as a ‘prebiotic’ that feeds the beneficial bacteria in the intestines.

There are many varieties and colours of quinoa -- ranging from ivory, pink, red, brown and black. The main types widely available are the white or ivory quinoa, sometimes referred to as royal quinoa; or the red, and black quinoa. The white quinoa is a little sweeter, and is the variety most commonly used. This is the kind I use the most in salads and vegetarian pilafs. The red variety is a little fruitier and adds a beautiful depth of colour to green dishes.

Quinoa is easy to digest, and has a light fluffy texture, with a slight crunch. With a mild, nutty flavour, it is a great substitute for rice and couscous; and is great in pilafs and stuffings, and as an accompaniment for vegetarian stir-fries, vegan curries and stews. It also makes a fantastic gluten free alternative to cracked wheat. I use quinoa in all of my tabouli salads, or to add a crunch to regular salads.

Sprouted quinoa is a nutritious addition to salads and sandwiches. To sprout quinoa: just soak 1/3 cup of seeds in jar of filtered water for about 4 hours, and then rinse twice a day for about 4 days until they sprout to about an inch long. Then put them on a sunny windowsill and allow them to green.

I often use a scoop of quinoa as a grain ball in my vegan soups and stews instead of a gluten free bread roll. Quinoa makes a wonderful high protein porridge alternative, You can quickly and easily cook quinoa in a rice cooker after soaking with a ratio of 1 cups of water to 1 cup of quinoa. If you don't soak, the ratio is 1:2. To cook on the stove top: just cook in a very similar way to rice. Bring two cups of water to the boil, and add in one cup of grain. Cover and simmer for about 20 minutes. I often add in sea vegetables, stock and herbs for extra flavour. It is absolutely delicious. Always soak quinoa before cooking in order to remove the oxalic acid, saponins and other anti-nutrients.  Toasting quinoa in your skillet after soaking, enhances the flavour, and makes a nice change.

Quinoa has a relatively high fat content, and should always be stored in a sealed glass container in the fridge or a cool pantry. Quinoa grains should be used within a year. Try using quinoa flour to enrich gluten free muffins and breads.

Who doesn’t love to whip up a quick easy delectable gluten free pasta? There are some sensational commercial gluten free pastas on the market now, that have a fantastic texture and flavour; that continues to improve and diversify as the demand for gluten free pasta increases. You can get linguini, tube and spiral varieties, as well as lasagne sheets and cannelloni tubes. Most companies use blends of rice, corn (maize) buckwheat and amaranth. Organ has a wide variety of rice, corn and buckwheat pastas that are allergy free, being wheat, gluten, yeast, dairy, egg and nut free. There are a few brands of fantastic 100% buckwheat soba noodles too.

Just follow the cooking directions and soak them in cold water after cooking to avoid a huge gluggy mess. Make sure you read the labels on buckwheat noodles, as most of them are only part buckwheat, and the rest regular wheat. The only draw back to these 100% buckwheat noodles, is that they are very expensive. I buy them as a treat when I am making gorgeous Japanese soups. There is also the cheap-as-chips rice noodles found widely in supermarkets and Asian grocers. Just read the label carefully, and make sure they are 100% rice. I am bit reluctant to recommend shopping at Asian stores to people with serious food allergies. You can pick up spectacular foods, but the labeling is often not in English, and there is not as much detail provided about processing facilities and ingredients, which can spell trouble for hypersensitive foodies!

For my money, I am partial to the Tinkyada or Trader Joe’s brown rice pasta in the United States. I find that they most closely resembles their durum wheat counterparts. For a bit more nutritional density, you can’t beat the Orgran range of gluten free pastas. This is a fantastic global company that remain my allergy friendly commercial warrior of choice. Their products are absolutely sensational, widely available, and remain relatively inexpensive.

You can make your own homemade gluten free pasta very easily; and you can get creative with the blends of gluten free flours, making noodles with different personalties. It is a lot of fun too. We have pasta making parties and have a blast. But for convenience, you can’t beat these commercially produced pastas.

To cook, bring salted water to the boil and add in some olive oil to prevent sticking. Be sure to follow the cooking instructions on the packet, as it is really easy to overcook gluten free pastas, and they get gluggy very easily, making the texture really unpalatable. Cook until just al dente, and rinse under water. Wheat pasta aficinados will tell you to never rinse pasta. But I find that it removes the intense starchy quality and makes them easier to work with.

Polenta or cornmeal (ground maize) is available in course and fine textures. It is incredibly easy to prepare by bringing some vegetable broth or filtered water to the boil and whisking in some cornmeal. It gets rich and creamy, ready to take on the flavour of whatever you add to it.

I love to cook it in vegetable broth with some garlic; and stir through some herbs and greens before setting in a baking dish, and then frying up triangles, sticks, patties and balls with some ghee, and topping with a rich velvety sauce, vegetable curry or vegan stew.

Polenta is just good old-fashioned peasant comfort food, I don’t care how many fancy high-end restaurants put it on their menu. I generally use a ratio of one parts cornmeal to three parts vegetable broth for course polenta. This is the one grain I don’t cook in the rice cooker. Unlike my other favourite grains, polenta is a slow cooker! It takes some patience and attention. I find polenta has a real propensity to stick to the bottom of the saucepan, and requires constant stirring over the course of about an hour. I use a flame deflector in order to minimize sticking and burning.

You can purchase quick cooking polenta, which only takes a few minutes. But this convenience means your grain is processed more heavily. You can also purchase cooked polenta that has been rolled like sausage meat. Just cut, fry up, and top with your favourite vegetarian sauce. I still prefer the old fashioned approach. I find it meditative; and the extra effort, yields a product of superior flavour. But I find polenta can be a bit bland if you don’t get creative. If you are serving polenta fingers you will want to jazz them up by cooking them in vegetable broth, and then stirring through some herbs and spices. You could add in some cheese if you are not dairy free. Nutritional yeast is a great substitute for vegans.

Fine cornmeal is wonderful for use in gluten free baked goods such as cakes, biscuits, scones, muffins, breads, pancakes and pizza bases. Polenta is not as nutritionally dense as my other favourite gluten free grains. But it remains my grain of pleasure. My guilty little “empty” indulgence that I have thrown in for fun! Polenta contains some a decent amount of protein and iron, and small amounts of some minerals. But it is mainly carbohydrate. For those of us with candida issues, that spells trouble, as it feeds yeast and fungus. But the good news is that it is low in saturated fat and sodium. I tell myself that as I grab for the polenta instead of the quinoa!

I reserve polenta for a treat. But it sure is delicious! Always purchase organic cornmeal, store in a sealed glass jar in a cook dark place, and consume in good time.

I use all kinds of baking dishes, depending on what scrumptious vegetarian meal I am cooking. I have some all-purpose aluminium baking dishes, as well as glass and porcelain baking dishes in various sizes and shapes. But my personal favourites would be the enamelled cast-iron or pottery dishes that can be used on the stove top, in the oven, and then carried directly to the table. My Le Creuset dishes take pride of place in my kitchen. These can be picked up at a huge discount from outlet stores.

I prefer to use heavy aluminium baking tins for making gluten free cakes and gluten free breads. I purchased a set from Williams-Sonoma that I love. If you use non-stick tins and trays with your gluten free baking, just make sure you discard them if they become badly rusted or scratched. I always line my tins and trays with baking/parchment paper. It makes allergy free baking (and cleaning up) a breeze, and your goods neatly lift out easily after cooling. Enjoy the kitchen and make baking easy!

Well, we know this is number one. I am The Blender Girl! I just could not live without my high speed blender. Blenders are THE culinary gift from the gods! They just make life easier, tastier and more decadent. But we in "blender heaven" know that all blenders were definitely not created equal, and I have to say, that in this area, you really do get what you pay for. It is best to make a long-term investment in quality. A good high speed blender like a Vitamix will be money that you will get back “in time” within months of use, when you discover what these miraculous machines can do. You can Make vegan soups from raw veggies in minutes, raw nut butters and seed butters in seconds, etc. You can make most of the gluten free vegetarian recipes on this recipe blog with a conventional blender, but the raw recipes and vegan ice creams really fare better if made in a Vitamix. Imagine not having to fight with the ice cubes for that instant granita, smoothie or shake?

When I tour with shows I always take my travel blender with me and it works just fine. But I would be lying if I said I was not hankering to return to Vitamix Blender Heaven. If you are looking for the best Vitamix recipes you have come to the right place! I have to admit that I am a fan of glass carriages, as they look gorgeous, are easier to clean, and don’t hold smells or scratch like their plastic counterparts. However, glass carriages are really heavy. All the high speed blenders have plastic or stainless steel carriages. If you wash them immediately after use by using some warm soapy water and “blending and then wiping”, your plastic carriage should last for ages. Extra carriages can be purchased rather inexpensively. It is the base/motor that is the expensive portion of the machine. Never use a scourer or metal implements on the blender carriage, and always use plastic scrapers to dislodge and scrape out food particles from your blender. I have been known to use my fingers! Never put the blender carriage in the dishwasher. It rusts the bottom. 

Check out my favourite healthy blender recipes.

A hand blender, stick blender or immersion blender (whatever you want to call it) is not an essential kitchen item, but inexpensive and really handy when you are blending very small amounts or quickly beating egg whites. You also have greater control over the blend when making healthy recipes. Just make sure to purchase a hand blender that has speed control so you have a low and high setting. I like the packages that have the stick blender with a variety of attachments -- whisk, blade and chopper that makes the immersion blender even more versatile as a food processor and a blender/whisker. These hand blender packages are fantastic for those of you living in studio apartments or small kitchens; and they are wonderful for travelling. Just a tip that I learnt the hard way -- use a deep jug or large bowl when using these immersion blenders, and place the stick in the bottom in order to avoid the "splatter all over the kitchen" scenario!

In my humble opinion, you can NEVER have too many bowls in your kitchen. Large, medium, small and tiny -- glass, porcelain, wood and stainless steel. I am "bowled over" by them all! It is really a matter of personal preference. A variety of sizes for mixing bowls is really important; and a heap of little bowls are great for setting aside pre-prepared chopped or melted ingredients. I love mutli-purpose bowls that are functional for mixing and look fabulous to put on the table when I serve my healthy recipes.

Just like bowls, my opinion is that you can never have enough cutting boards. I have several gorgeous wooden boards that are fantastic for serving on the table. I also have a variety of hard plastic boards. I put these cutting boards in the dishwasher to clean them thoroughly; and as soon as they have too many deep cuts in them, I replace them. I don’t want those plastic cutting boards gathering bacteria. Have you ever gone over to someone’s house and their cutting boards stink no matter how much you wash it? Well, that is because it is absolutely riddled with bacteria! Do your health a favour and replace any contaminated cutting boards. They are as cheap as chips. I am not a fan of glass or marble cutting boards. They look gorgeous, but they are impractical. You can’t maintain traction when cutting, and the surface blunts your knives.

A good citrus zester is an absolute must have in any healthy blender kitchen. I use citrus zest in a lot of my easy healthy recipes. I have a small little French one I got from Williams-Sonoma and it works a treat! You can also use a microplane grater.

I use lemon or lime juice in so many of my gluten free vegetarian recipes that I would put a citrus juicer or citrus reamer right up there in my top ten “kitchen must haves”. You can get a porcelain juicer, wood hand held juicer, a table squeezer or a citrus press. Whatever gets your juices flowing. I have to say, I absolutely LOVE my citrus press that squeezes every last drop out of lemons and limes. I haven’t found any citrus juicer that is quicker, easier, or more effective. But it is a matter of personal preference. My friend Kris put me onto the citrus presses. She loves them so much she gives them as birthday gifts! I have not looked back. But it is a matter of personal preference. Either way -- always juice lemons or limes at room temperature to get the juiciest experience.

A good food dehydrator is an essential item if you intend to prepare raw recipes. I use my dehydrator to dry my raw nuts and raw seeds after soaking, and to make raw cookies, slices, tortillas and noodles. Raw foodies can’t live without their food dehydrators -- their only link to “cooked” or heated food. I have an Excalibur dehydrator with 9 shelves with 14 inch trays. The included mesh screens are great for drying your raw soaked nuts and seeds. But invest in the extra non-stick Teflex sheets which will make your food dehydrator more versatile, and are great for drying raw sticky wet batters. They are about two hundred dollars from Amazon, and plenty of natural food web sites. Try out one of my favourite raw food recipes! I love my dehydrator!

A flame deflector is not an essential kitchen tool, but something I have found really valuable when cooking gluten free vegetarian recipes. Tony Chiodo put me onto them, for evenly distributing the heat on gas stoves when simmering thick mixtures that catch easily. Thanks Tony!

You could use a high speed blender like a Vitamix for a lot of the quick and healthy recipes on this site. However I am a firm believer that we take the first bite with our eyes, and the first taste based on texture. Whilst my first love will always be my Vitamix blender; the food processor comes a close second; and is invaluable when making vegan dips, spreads, raw cheeses, fillings and condiments, that require a more rustic, chunky texture and appearance. You can process and mix without completely pureeing, which is not always appropriate. If you don’t have a food processor, gently use the pulse setting of your Vitamix blender to achieve a similar result. Make sure you always hand wash the food processor carriage as soon as you use it, with a soft cloth and no scourers. Never put the food processor blades or carriage in the dishwasher.

Check out my favourite food processor recipes.

Yes, it IS an indulgence to have two food processors. But a mini food processor makes life so easy when you are chopping small quantities of things such as herbs, seeds, nuts, chocolate, ginger or spices, that get lost in a bigger machine. It is great if you have a small kitchen or not a lot of cupboard space and are making small vegan dips or cooking for one. The other upside for mini food processors is that it is so much quicker and easier to clean up! A lot of good quality food processors actually came with an extra mini carriage and blades, which made it two for the price of one!

Here are some of my favourite food processor recipes.

A porcelain ginger grater is without question the best small kitchen gadget I have ever purchased and become aware of. I eat a lot of fresh ginger, and this grater has changed my life. Tony Chiodo put me onto them about fifteen years ago and I have been in "ginger juice heaven" ever since. Porcelain ginger graters are so quick and easy to use, and you have minced ginger and juice in less than a minute. There is also no wastage. You can tip a little water over the grater into the dish and every single bit flows into your bowl. Porcelain ginger graters can be purchased from Asian grocers or gourmet cookware shops. You can always use a rasp grater for ginger, but this little grater would be in my top five things to buy for your kitchen. It is only used for ginger and costs about ten dollars.

This is not an essential item in a lot of kitchens. However, I have listed it, as I make a lot of homemade vegan ice creams. You don’t have to spend a lot of money on an ice cream maker. I bought one for forty nine dollars from a kitchen outlet store. I also have the ice cream maker that attaches to the Kitchen Aid stand mixer. They are about seventy dollars. One tip -- always use the plastic paddle included to scrape out your ingredients. Metal spoons will scratch the surface and ruin your container. Always freeze the carriage in a freezer bag to avoid cross contamination of flavours and smells.

This is a "plastic fantastic" little box you can source from Asian grocers. There are interchangeable blades for different slice preferences. I obviously throw most of my grating jobs into the food processor. However, if you require more uniform, “pretty looking” shreds for your quick and healthy recipes, this is a great option. These vegetable slicers are as cheap as chips too!

This is a more “high speed” version of the plastic slicer and shredder, and is for those who like to live on the edge! This is invaluable when making raw recipes. But not essential for the average kitchen. Watch your fingers!

I would be totally lost without my digital kitchen scales. I use them every single day, and find them invaluable for accurately measuring ingredients. I find them particularly useful for gluten free baking. I have a small scale that measures in both metric and imperial. Perfect for cooking simple healthy recipes from anywhere in the world! These flat digital kitchen scales are easy to store away, unlike the old fashioned balance scales, and really easy to keep clean. I picked up a set of great digital scales for thirty dollars.

Good sharp kitchen knives are THE number one essential item in ANY kitchen. Save up and invest in quality knives if it is the only thing you do for your kitchen. Sharp knives are safer and easier to use than cheap blunt knives. Good quality sharp knives have a well-balanced weight and sharp edge that cannot be matched by the cheap knives. Once you have had a “slice of the good knife” you will never go back; and wonder why you weren’t this sharp sooner! There are some fantastic brands of knives out there, but I have been using my Global knives for years. These kinves are lightweight, and look really gorgeous!

There are a lot of specialty knives available, but the average cook only needs a few. An all-purpose chef’s knife or cook’s knife will be the knife most people use most often. You just can’t chop herbs, or slice vegetables without one. A smaller chef’s knife, or utility knife, is great for light cutting and slicing. A paring knife is the second most used knife -- great for paring and trimming fruits and vegetables. I am also going to recommend a cleaver. If you intend to crack open young Thai coconuts or any other heavy jobs that require more force and may damage the fine edge on your beloved chef’s knife. If you are making raw recipes this is a great tool to have! I always rustically break up and chop most things before putting them in the kitchen blender, mixer or food processor to achieve the most uniformly combined product for my simple healthy recipes.

For my knife tips and techniques head to my working with knives page.

I could not live without glass jars. I have a huge collection of glass jars in a variety of shapes and sizes. I use them to store ingredients like gluten free grains, raw nuts and seeds, dried fruits, and sea vegetables. They are also invaluable for sprouting, making cultured vegetables and making coconut kefir. I also shake I lot of my home made salad dressings, and transport my green smoothies when I am travelling. If you are working on a budget, save all of your glass jars from commercial pasta sauces and condiments. Clean them in the dishwasher, and then sterilize them in a pot of boiled water.

Measuring cups and spoons are an absolute must have in any kitchen. I use my stainless steel measuring cups every single day. Brilliant, intuitive cooks have the confidence to just free-pour. I have to say, I measure everything. It is the most fool-proof way to cook quick and healthy recipes for us humble folk!

You can use the same implement to grate or shave citrus zest, chocolate, coconut and spices. But I prefer to use a separate special microplane for my chocolate, and a separate zester, and a separate grater for spices. You can buy microplane graters with different sized holes that make it easier. It is a matter of personal preference whether you use a box grater, paddle grater, or rasp grater. I find box graters harder to clean. I always grate ginger with my porcelain ginger grater.

An electric stand mixer is an absolute essential in any healthy blender kitchen. I have a Kitchen Aid mixer and I just couldn’t live without it. They are incredibly versatile. I make all of my gluten free cakes in this stand mixer. The dough hook is fantastic for kneading gluten free doughs. The ice cream attachment is great for churning raw vegan ice creams, and I could go on and on about the various attachments that turn this already fabulous machine into a one-stop-shop and make preparing quick and healthy recipes so much easier.

Here are some of my favourite healthy mixer recipes.

You can get mortar and pestles made in porcelain, marble, stone, or granite. A mortar and pestle is fantastic for grinding herbs and spices if you prefer to do things the old fashioned way, and are not using a spice grinder or coffee grinder. There is something about using a mortar or pestle that slowly releases the aromatics that appeals to my senses and gives you more flavour for all kinds of delicious healthy recipes. All pesto purists mix their blends in their mortar and pestle. They also look really gorgeous sitting on the bench top next to your favourite cook book. I also have a Japanese Surubachi, which is great for grinding seeds for making gomasio and sauces etc.

A stainless steel pasta roller is not essential for everyone. But I use mine to make home made gluten free pasta a lot. I purchased my pasta machine for about $80 and it has been well used. A traditional Italian pasta maker clamps down to the bench top and kneads, rolls, and cuts off homemade fresh gluten free pasta. Never wash your pasta maker. Let the dough dry a bit and then remove any bits of trapped dough by slowly turning the handle whilst flicking the roll with a pastry brush. Dust off the flour residue and then store for use later.

My mother was horrified when she was baking in my kitchen some years back and discovered I did not have a pastry brush. These are fantastic for brushing the tops of gluten free pies. Always buy a pastry brush with natural bristles. Nylon bristles have a tendancy to melt in the hands of hot ingredients!

These dough scrapers or pastry scrapers are invaluable when working with gluten free flours. Rachel Van Den Bosch put me onto this little tip when I took one of her fantastic gluten free baking classes years ago. I have several little plastic dough scrapers that I got from Sur La Table for about one dollar each. These pastry scrapers are invaluable when making gluten free recipes. They help you to cut through and mix gluten free flours, gluten free baking powder, gluten free baking soda, xanthan, and then work your gluten free dough.

Oh! The six million dollar question: What are the best pots and pans to use in your kitchen? Well, the jury will always be out on that one. With pots and pans, it is a matter of personal preference, and what kind of cooking you do. But for my money, I use a mixture of stainless steel pans with heavy bases and enameled cast iron cookware, and some vintage cast iron pots I was given by my dear friend Carol, after she taught me how to make her famous fried potatoes when I lived in Missouri.

Personally, I use them all, depending on what I am cooking. But I really love my All-Clad cookware and my Le Creuset enameled cast iron cookware. It is incredibly versatile. You can put it on the stove, in the oven, and it looks gorgeous on the table or bench top for serving. The only bad thing is that is incredibly heavy to work with. Having said that, I am happy to muscle up! No matter what kind of pots and pans you have, always hand wash them with a soft cloth and no scourer. Be patient and use the “soak and lift” approach to cleaning, rather than the “scratch and scrub” approach. Your cookware will thank you.

Just like good kitchen knives, there is an endless array of specialty pots and pans that the passionate cook can indulge in. For my money, I think the average kitchen can get by with one standard large frying pan, and one small one. However, I like all the sizes in between as well! I am a gluten free pancake and crepe lover, so I would recommend investing in a crepe pan. I also like the deep skillets with the lids for slowly stewing vegetables, and quick basting. However, a cast iron casserole dish would also work for this. So you don’t need to double up. For pots, I would recommend a large stock pot for making veggie stocks, and cooking gluten free pasta, and a smaller one for cooking vegan soups and stews. A few smaller saucepans are great for cooking smaller portions, and heating soups, steaming vegetables, making vegan sauces etc.

A pressure cooker is not an essential for everyone. But I list it as an invaluable for cooking gluten free grains and legumes. I use my pressure cooker a lot when I am cooking macrobiotic recipes, Indian meals, or Asian dishes. Make sure you read the instructions before using a pressure cooker, in order to avoid the “lid and food on top of the ceiling” scenario.

Porcelain or glass -- I don’t care. I have a wide selection of ramekins in various small sizes that come in so handy for holding my chopped ingredients while I am cooking; to serving vegan dips and sauces; to cooking mini soufflés and vegan puddings etc

A rice cooker is a gift from the Gods. Perfect rice every time! I also cook all of my other gluten free grains in a rice cooker too. Quinoa and millet come up a treat when cooked in one of these. Rice cookers come in various sizes. A standard four cup or eight cup version is sufficient for most people. I love my little one cup mini for travelling. Check out the One Pot Dish For Your Rice Cooker video I did as part of the Chow Tips series.

Oh, you must have a good wooden rolling pin if you are making homemade gluten free dough and pastries. It is invaluable for gluten free recipes. Whether you get a rolling pin with or without handles is a matter of personal preference. But I have a small miniature rolling pin without handles if I want to roll gluten free dough straight into the pan, and also a large rolling pin for gluten free pies and tarts.

I could not live without my salad spinner. Forget the old “rinse and pat in a tea towel” approach. My money goes on centrifugal force! I just bought a standard one -- Zyliss, Avanti and OXO all have affordable salad spinners for about forty dollars. I also indulged in a mini spinner, which is fantastic for drying herbs.

A good sharp pair of kitchen scissors is a must for safely opening the tops of packets, cutting baking/parchment paper, and cutting dried fruits and other ingredients. Just make sure you wash and dry them thoroughly before storing them, so they don’t rust.

I have a variety of stainless steel colanders, fine mesh strainers and sieves. One large and small colander, and one large and small strainer is good. A mini strainer also comes in really handy. I could not live without my strainers. I use them every day when making my raw salad recipes.

Yes! Vegetarians can use skewers too! Stainless steel skewers are invaluable for vegetable and fruit kebabs, and testing the centre of gluten free cakes. You can buy bamboo skewers in packs at Asian grocers, and they are as cheap as chips. I also use my skewers for gently lifting out dry pieces of gluten free pasta dough from my pasta machine!

I cannot live without my plastic spatulas in all shapes and sizes. I like the large bendable flat ones for large cakes and bowls; and the smaller rounded ones for those hard-to-reach places. Nothing scrapes out gluten free batter like a spatula. There is no equivalent! My friend Kris calls these “lickers”. Yes! They come in handy for that too! I use my spatulas a lot for scraping out every last morsel from my blender carriage.

This is not really essential if you have a food processor or a Vitamix. But I find a spice grinder or coffee grinder (that is not being used for coffee) really useful for grinding spices, making LSA, flaxseed meal, or grinding any other tiny seeds. I have also used a magic bullet blender which worked really well too.

A variety of spoons are essential when cooking and working with natural ingredients. I have a variety of large stainless steel serving spoons (both slotted and full), small and medium spoons; and of course, wooden spoons.

I use my stainless steel vegetable steamer every single day. These fold up gadgets can be purchased from any cookware shop or grocery store for a couple of bucks. The steamer attached to my medium saucepan gets a workout too. I also have a set of bamboo steamers that you can purchase from cookware stores and Asian grocers for about ten dollars. Just make sure you buy a lid; and purchase the correct size to fit over your pot. I steam vegetable dumplings, nori rolls, veggie dishes, and Asian desserts in these, and serve them in the steamer right on the table. Dim Sum anyone?

A must have tool in any blender kitchen. Now, anyone that has had to do a "Cinderella" knows that all peelers were not created equal. I find peelers really hit and miss. At the risk of sounding parochial, my experience has been that Australian vegetable peelers are superior to those found in other countries. They are a lot sharper and easier to use. Either way, find a sharp one that feels good in your hand if you have to peel a lot of large vegetables. Otherwise, you might get peeler’s cramp. I have recently started using a ceramic peeler, and I have to say, I am a convert.

I cannot live without my wok. It is invaluable for stir-frying and cooking large amounts without making any mess. You can pick up woks very inexpensively from Asian grocers or stores. But I would highly recommend investing in a heavy cast-iron wok, which you keep seasoned and will last a lifetime. Muscle up though -- they are ridiculously heavy. But well worth the effort and investment for making delicious vegetarian recipes.

I use vanilla in almost all of my desserts, smoothies and gluten free baked goods. It adds a depth of flavour that is beneficial in most recipes and just can’t be compared. For a strong vanilla flavour I will add a generous amount of vanilla extract. But vanilla is also a wonderful non-characterizing flavouring when added in small amounts. It enhances the flavour of chocolate, coffee, nuts and fruit beautifully.

You can break open a vanilla pod or use vanilla paste, which is glorious, but can get extremely expensive. At some times of the year the price of vanilla beans can reach prohibitive levels that makes even the most discerning pig cringe. The most easily accessible and economical way to add a touch of vanilla flavour to treats is to use the natural liquid vanilla extract sold at health food stores and gourmet grocers. This is what I use in all of the healthy recipes on this site.

Buy organic, alcohol free, pure extract. I always buy Frontier or Nielsen-Massey which are gluten free. The extract is made by squeezing the essential oils from the vanilla bean and mixing it with a vegetable oil (usually soybean oil) or glycerin base. I always purchase vanilla extract with a glycerin base. Those of you with soy allergies will need to be careful of this.

The “imitation vanilla” extract or "vanilla flavoured" extract is full of sugar, treated with chemicals by soaking alcohol in wood that contains vanillin. It is toxic and just doesn’t compare. Spend the extra dollars and invest in natural vanilla extract which is divine and superior in flavour.

Frontier Herbs, The Spicery Shoppe, and St John’s Herb Garden all have a fantastic range of natural, non-alcoholic liquid extracts like almond, lemon, banana, pineapple, peppermint and coconut. These natural extracts are made by squeezing the essential oils from the respective foods and then mixing it with either a vegetable oil base (usually soy) or glycerin base with water. The essence mixed with a glycerine base are the ones I purchase. Those with food allergies will need to be mindful about soy bases or each individual extract source. These oils don’t contain sugar and don’t feed yeast so these are great flavourings for people with candida or diabetes.

These flavourings are usually quite potent so a little goes a long way. This is particularly true of almond essence. I will use this a lot for an almond or marzipan flavour. I usually only need 1/8 teaspoon or it is just too overpowering. I also use coconut extract a lot too, which doesn’t tend to be as powerful. I usually add in about one teaspoon. These flavourings are invaluable for enhancing the natural flavour in foods and giving them a bit of a boost. Store these extracts in a cool dark pantry and they should keep for years.

Carob powder has a caramel-like flavour that is fantastic to work with. It requires very little sweetener and is sensational for use in raw smoothies, vegan desserts and gluten free baked goods, and I use it for a bit of variety from raw cacao nibs when adding flavour to sweeet treats.

Carob powder is ground from the seeds of long carob pods from the carob tree which is a tree related to legumes grown in the Middle East. Carob pods are between four and ten inches long, and are dark brown with a series of holes that each contain a seed like a watermelon. Each carob pod can contain up to fiften seeds. Both the seeds and the pod are edible. It is the seeds that are ground to make carob powder.

Carob powder is very often used as a healthier substitute for cocoa. Carob is free from the caffeine and therobromine that are found in chocolate. These stimulants can cause food allergies. Carob is also naturally sweet, which means that a lot less sweetener is required in order to make goods made with carob palatable.

You can buy raw or toasted carob powder. The latter is more readily available from mainstream sources. I always purchase raw carob powder, Ask your local health food store to order in the raw variety or order it online. For raw food purists, just note that a lot of carob powder that is labeled “raw” has actually been heated to about 118 degrees. Make sure you research how your carob powder has been produced to ensure you are getting what you need.

Carob powder is rich in B Vitamins and minerals such as calcium, potassium, phosphorus and magnesium, and contains some iron and manganese, as well as a bit of protein. Carob is also loaded with pectin which makes it a fantastic colon cleansing aid!

Just a note for people with food allergies: a lot of baked goods and vegan bars containing carob use soy flour and soy lecithin. Those with soy allergies should be mindful of this and might want to use raw cacao nibs to flavour baked treats instead. To substitute carob for cacao or cocoa powder in these recipes you will need to reduce the sweetener.

Raw cacao beans are the seeds of the fruit the cacao tree native to South America the West Indies. I use raw cacao in a ton of raw recipes such as raw smoothies, raw puddings and gluten free pies.

Raw cacao powder makes a fantastic drink substitute for coffee and tea and is one of the best known food sources of magnesium which aids the absorption of calcium and supports healthy heart and muscle function. Raw cacao also contains other essential minerals such as calcium, iron, zinc, potassium and sulphur. But best of all, raw cacao keeps us happy! Not only does it taste absolutely phenomenal, it contains Phenythylamine (PEA) which helps to increase mental focus and alertness. It also contains inhibitors that allow more seratonin to circulate in the brain; and contains neurotransmitters such as dopamine and anandamine.

Raw cacao beans have an impressive anti-oxidant profile that contains fourteen times more antioxidant flavanoids than red wine, twenty-one times more than green tea, and seven times more than dark chocolate. Pure raw cacao beans, nibs and powder contain no sugar and a lower fat content than most other nuts; and are a much healthier alternative to conventional chocolate which contains milk solids and sugar.

I like to eat handfuls of raw cacao nibs as a snack when I am travelling with Goji berries or fruit. I also throw them into raw smoothies and shakes for a chocolate hit. They are wonderful blended into vegan ice creams, vegan puddings, gluten free cookies and muffin batters, or used as a topping for cereals and fruit. Try making oatmeal with coconut milk and topping with raw cacao nibs and agave for a blissful comforting treat in the Winter. YUM!

Cocoa powder is made by grinding roasted cacao beans. Cacao nibs are ground into a chocolate liquor which is then pressed to separate out the cocoa butter and the cocoa solids. Unsweetened cocoa powder is produced when these cocoa solids are pressed again to remove the majority of the cocoa butter. This substance is then dried and ground to produce a natural cocoa powder that is very strong and dark and naturally acidic.

It is this cocoa powder that is best for gluten free baking, as natural acidity reacts well with baking powder to enable baked goods to rise. This is especially important with gluten free flours that need all the help they can get! “Dutch” cocoa or alkalized cocoa powder is produced by adding an alkali which neutralizes the acids creating a cocoa powder with a milder flavour and lighter reddish/brown colour. This cocoa is not appropriate for baking where you want a rise. The extra alkali can cause baked goods to fall flat or rise unevenly. But it is fantastic for pastries and gluten free cookies, and for vegan puddings, pies and smoothies as it is less acidic and more soluble.

I always use Green and Black’s organic fairtrade cocoa powder when I use alkalized cocoa powder. It sets the bench mark for depth of flavor, not to mention, ethical production standards. Cocoa powder is very bitter on its own and requires a fair bit of sweetener to really make it sing. I use cocoa powder a lot to flavour gluten free cakes, muffins, cookies and biscuits. If I want a really intense chocolate flavour I will use dark chocolate pieces in addition to cocoa powder. But if I just want a hint of chocolate to enhance the flavour of nuts like hazelnuts, macadamias and chestnuts I will just use cocoa powder. My pantry always has a can of organic powder ready for use in that last minute sweet treat.

Hello my name is Tess and I am a chocoholic. Well, I am a 70% organic fairtrade chocoholic. We self respecting chocoholics know all too well that all chocolates were not created equal and quality is the key. I will use any excuse to add chocolate to nuts, seeds and fruit. I always use unsweetened chocolate or extra dark chocolate in my recipes. The personality of the chocolate will depend on the proportion of cacao to cocoa butter, milk solids and sugar.

I try to use organic chocolate that is naturally sweetened with agave (like Loving Earth) or something equivalent. I always use dark chocolate with at least a 70% cocoa content that contains as little sugar as possible. This chocolate is deep, rich and slightly bitter. I prefer to add my own natural sweetener to my batters. If I am using chocolate chips, I mostly use Dagoba organic dark chocolate chips, which contain 73% cacao and less sugar than semi-sweet or milk chocolate chips. Loving Earth chocolate pieces are also fantastic. The balance of cocoa butter and cacao powder varies from brand to brand. So if you use chocolate with about a 70% cacao content it strikes a nice balance and keeps things even in my recipes.

I always purchase organic fair trade chocolate where farmers are paid a decent wage and there is no child labour involved. I do recognize that organic chocolate can get very expensive so if you use regular sweet chocolate just reduce the sweetener in the recipe to achieve the right balance.

Gomasio is a macrobiotic condiment made from roasted ground sesame seeds and sea salt. I use this a lot as a more interesting substitute for plain sea salt. Not only does it contain more nutrients and flavour, but it is a fantastic garnish when plating up dishes. I will often sprinkle some gomasio over a dish for a fabulous finishing touch. It is also fantastic sprinkled on gluten free grains, vegetarian stir-fries, vegan soups, stews, steamed vegetables and raw salads. I use it a lot to add flavour and a crunchy texture to savoury dishes.

Eden organics make a fantastic prepared gomasio that is widely available from health food stores. But it is so easy to make your own by toasting one cup of raw sesame seeds in a pan until they begin to pop and release a nutty fragrance. Allow the seeds to cool and combine them with 1 ½ tablespoons of Celtic sea salt. Grind everything together in a suribachi until the seeds are about half crushed. Store in a sealed glass container in the pantry.

Herbamare is a fantastic proprietary blend of organic herbs and sea salt based on the original recipe from the famous Swiss naturopath, A. Vogel. It contains sea salt, celery leaves, leek, cress, onion, chives, parsley, lovage, garlic, basil, marjoram, rosemary, thyme and kelp. These herbs are mixed with the French sea salt and steeped for about a year. This mixture is then dehydrated creating a phenomenal blend of flavours that is absolutely delicious.

I use this seasoning all the time to add a quick burst of flavours to gluten free grains, vegetarian stir-fries, vegan soups, stews and steamed vegetables. It adds an easy touch of magic to any blend. Trocomare, (which contains horseradish) is also wonderful.

Maine Coast Sea Seasonings – Dulse with Garlic, Nori with Ginger, Kelp with Cayenne are absolutely delicious, and a fantastic quick easy way to get your daily hit of sea vegetables and sprinkle a bit of mineral density to savoury dishes such as gluten free grains, pilafs, vegetarian stir-fries, vegan soups and raw salads. I use these every day to enrich my dishes. They are loaded with nutrients, are great for garnishing dishes and are absolutely fantastic!

The excessive consumption of processed foods and common salt has led to numerous health issues in the general public. A diet high in salt can lead to high blood pressure, which can cause heat attacks and strokes. But a small amount of natural salt eaten in the right way, as part of a whole foods diet devoid of processed foods can be beneficial to health.

However, not all salt is created equal. The quality and quantity of salt is vital to heath and vitality, and it is really crucial that natural sea salt is consumed in the right way. Common salt, which is the salt most commonly used in prepared foods and eaten by the majority of people is generally mined from inland deposits, heated to extreme temperatures, iodized, bleached, processed, refined and diluted with anti-caking agents. It is, indeed, toxic if consumed in large quantities. I never touch it! Potassium iodide or sodium iodide is added in the processing to create iodized salt, and sugar (dextrose), sodium bicarbonate, and sodium silico-aluminate are added to make the salt white and easy to pour. This salt is bereft of any kind of nutritional value and has no health benefits.

Sea salt, on the other hand, is obtained through a simple natural process of dehydrating sea water under the sun. Because it is naturally hand harvested and slow sun dried, it retains most of the natural minerals from the sea, such as calcium, magnesium and potassium; and trace elements that can be easily absorbed by the body. This natural sea salt is vital for life and has important medicinal properties. The brain is 85% water encased in salt water, and the body is 75% water. Healthy cell function requires a PH level of about 7.4, and natural salt water helps to rid the body of excess acidity.

Sea salt enhances the healing power of foods, and helps to alkalize the body and bring it back into balance if use correctly and you are on a diet devoid of highly processed foods. I only use Celtic sea salt as it is naturally alkaline and so rich in minerals -- containing over eighty! Himalayan crystal salt is also loaded with nutrients. Celtic sea salt helps to provide energy, replenish the body’s electrolytes, fight bacterial infections, aid healthy digestion, and combat environmental pollutants and free radical damage.

But how much salt is required for health varies from person to person depending on how much sodium we lose through perspiration and other bodily functions. Obviously, those people living in hot climates will require more water and salt. I am not advocating excessive amounts of salt. But just pointing out that a little bit of good quality clean natural sea salt has enormous health benefits. Listen to your body and let your instincts be your guide, and consult your physician about your salt intake. I will often add a pinch of Celtic sea salt and a pinch of sodium bicarbonate to my filtered water for a quick alkalizer or energy boost.

I use Celtic sea salt in all of my healthy gluten free vegetarian recipes to increase the healing power and digestibility of whole foods, bring out the natural flavour and sweetness in fruits and vegetables, help strengthen the proteins in gluten free flours, and to balance out the expanding quality of cold pressed butter and oils. I generally use finely ground Celtic sea salt as it dissolves easily.

I use a dash of tamari soy sauce here and there in salad dressings, marinades, sauces, pilafs, stir-fries, vegan soups and stews to add flavour. It is a fantastic way to add a saltiness and depth of flavour to vegetarian dishes, and blends so well with spices such as garlic and ginger.

Tamari is a soy sauce made by brewing and fermenting soy beans with wheat. Wheat free tamari is made without wheat, and is the one I use so that I can have a gluten free product. It has a smooth rich complex flavour that is incredibly versatile for savoury dishes. Make sure you purchase organic tamari that is natural. A lot of the soy sauces sold at regular grocery stores and Asian grocers contains artificial additives and preservatives, MSG and corn syrup.

Tamari can be stored in the pantry if unopened. Once opened, store in the fridge. Sorry, to those of your with soy allergies. This condiment is not for you. Try the “non-soy” sauce made by Coconut Secret. It is vegan, gluten free, soy free, egg free and dairy free. It tastes like a light soy sauce and is a fantastic allergy-friendly alternative to conventional soy sauces.

Agave would be one of my favourite natural sweeteners. It tastes similar to honey, but is actually sweeter, with a thinner consistency that is less viscous. Agave is produced by filtering and heating the juice of the core of the agave cactus. Agave is sold in light, amber, dark and raw varieties, that are indicative of the level of processing. The light agave has the most neutral flavour, and most closely resembles conventional sugars in baked goods. This variety is fantastic for enhancing the natural flavour of any ingredient it comes into contact with. Light agave is a sweet partner -- she doesn’t have to be the leading lady. The amber variety has a more intense flavour, and is good for recipes that benefit from a caramel flavour. Dark agave has an even more distinct caramel flavour.

Let me add in a disclaimer at this point and say that I am extremely picky about the agave that I use. Commercial agave nectar is definitely not created equal, and depending on the processing, can yield a product that is from 56% fructose and 20% glucose, up to a whopping 92% fructose and 8% glucose, which is not at all desirable. There has been a lot of controversy surrounding agave nectar. One of my favourite medical writers, Dr Mercola, who I consider my ultimate guide for the latest health and nutrition news, wrote a scathing article back in March 2010, comparing these high fructose unnatural varieties of agave to anti-freeze; and claimed they were more damaging than high fructose corn syrup. Phrases like “most brands” and “nearly all producers” were used. Due to the media frenzy his article caused, he then wrote a follow-up article, where he clarified his position about fructose consumption (limit it to 25 gms a day and consume in moderation) and had three brands (Now, Madhava and Wholesome Sweetener) independently tested at a laboratory. This test showed showed that all of those brands did, indeed, contain high levels of fructose.

Please note that agave nectar does contain more fructose than other natural sweeteners, consisting of mainly fructose and glucose, and whilst it has a similar low glycemic index as fructose, those of you with fructose issues or fructose allergies, and those with diabetes should be aware that the high fructose levels in agave nectar can cause issues such as glucose intolerance, fructose malabsorption and metabolic syndrome. The most important thing to take away from Dr Mercola's article is the dangers of excessive fructose consumption.

Whilst I may use large amounts of agave in my sweet treats, I do not consume these sweet things every day week. I consume very little sugar and use stevia to sweeten most of my foods. I will let you decide whether agave is a responsible choice (if consumed in moderation) for you and your family.

If you are going to use agave in sweet treats, I think of it like this: vegetable oils are produced by cold pressing or hydrogenation; the latter being damaging, whilst the former can be incredibly beneficial for health. Raw agave is a healthy safe alternative with a much better nutritional profile, containing iron, calcium, potassium and magnesium. Raw agave has a light neutral taste similar to the boiled light variety, but has not been heated above 48 C / 118 F, leaving the natural enzymes available, yielding a product that is closer to 50% fructose that is bonded to other sugars. So, this is the best one to use in raw recipes. The only agave that I trust is raw agave produced by Organic Nectars. 

When you do work with agave, I have found that a straight 1:1 ratio works for me when substituting most recipes. I just hold back some of the other liquid ingredients and reduce the oven temperature a little. Recently, I have been cutting down on the amount of agave and using natural coconut sugar as a substitute for refined sugars and it works beautifully. But nothing beats agave to replicating the taste of butter in gluten free baked goods.

I don’t use granulated cane sugars as much as some other natural sweeteners. I prefer to use agave, molasses, yacon, maple syrup, honey and coconut sugar. But there are some fantastic cane sugars that are minimally processed that are fantastic to work with, such as Rapadura and Demerara, which I will use from time to time. The term “natural” when associated with cane sugars is quite controversial, as is the term “raw”. Anything unrefined is commonly called raw. However, traditional raw foodists would claim that only those sugars that are processed at very low temperatures should be considered raw. For my purposes, I am referring to any cane sugar that is unrefined, minimally processed, and not exposed to extreme temperatures.

As a starting point when choosing my sugars I look for raw, whole, unrefined and unbleached sugars that most closely resemble the texture of brown sugar. Labelling can be very inconsistent and misleading on a lot of sugar products. There are a wide variety of cane sugars such as Sucanat, Rapadura, Muscovado, Turbinado and Demerara sugars. However, the quality of these products can vary considerably and it can be really confusing choosing the most appropriate sweetener for the needs of a specific recipe. Like all of the other ingredients, knowledge comes from experience and experimentation. A sugar might be raw and whole, but will produce a really grainy texture that might not always be desirable. Raw sugars also have a higher moisture content than more refined sugars, and other ingredient quantities need to be tweaked in order to achieve the right balance when substituting.

It is helpful to understand how sugar is produced. Sugarcane is a grass that grows in the tropics. To make granulated sugars, there are several processes that determine the personality of the sugar. Firstly, the sugar cane is cut and pressed to extract the sugar cane juice. This juice is then heated, cooled, dried, and crystallized. Raw sugars are the process of this first stage of the sugar cane refining process, and the different characteristics are determined by the temperature and handling during this process. The sugar can form into large, molasses-rich granules that are crunchy and complex in flavour -- perfect for topping pastries and gluten free pies. Sugars with a finer texture with a lower molasses content are more suitable for incorporating into batters. Sugar can then be further refined to remove the molasses completely, which results in the brown and white refined sugars that are most familiar.

For general gluten free baking, I am a fan of Rapadura sugar, which is a whole food product made from the dried whole natural cane juice of the sugar cane. Unlike other raw cane sugars (like Sucanat which is pure dehydrated cane juice that is heated at high temperatures and separated from the molasses stream during processing and then reblended), Rapadura sugar is never separated from its molasses content during pressing, and is evaporated over low heat, retaining all the vitamins and minerals available from sugar cane. It has a gorgeous golden colour and rich caramel flavour. It dissolves and fairs well in most baked treats. I use about ¾ : 1 when substituting conventional refined sugars in recipes. Turbinado sugar is a popular substitute for brown sugar or white refined sugar in baked recipes. It holds more moisture than refined sugars which can really improve the texture of gluten free batters, which are partial to being a little drier than conventional wheat-inspired batters. However, Turbinado sugar is a lot more refined than Rapadura sugar and does not have the rich nutritional profile. It has been heated and separated from the molasses content, and reblended, leaving the sugar crystals relatively bereft of any nutrients. If you don’t like the grainy texture of Rapadura sugar you can grind it to a fine powder in your spice grinder or food processor, or in your high-speed blender (I use the dry carriage of my Vitamix) in order to make it easier and more familiar to work with.

If I require a crunchy topping on gluten free muffins or gluten free cakes I like to use Demerara sugar, which has a gorgeous rich creamy molasses flavour that adds a sprinkle of magic to indulge in. Demerara sugar doesn’t dissolve during cooking and is not really suitable for batters unless you want a deliberate crunchy texture.

A lot of other sugars that are labeled as “raw” have been heated at high temperatures which removes a lot of the nutrients. It is also important to mention that “organic” does not equate to “raw” and “unprocessed” either. I don’t touch these “refined raw sugars” or “white refined sugar”, which has been heated to extreme temperatures, boiled and dried until it is pure sucrose devoid of any nutrients. “Brown sugar” is also often mistaken for raw sugar. Brown sugar is simply white refined sugar that has been blended with molasses. Stick with the more complex unrefined sugars like Rapadura sugar. They have a more impressive nutritional profile and a superior flavour.

I have become a big fan of using natural coconut sugar for use in my raw recipes and gluten free baking. Check it out below.

Oh My! First I would like to say, YUM! My friend Kris put me onto this little blossom and I have not looked back! Coconut sugar is a fantastic sugar substitute if you want a rich toffee flavour. It looks like brown sugar, but it is much more nutritionally dense. According to Loving Earth, it has twice the iron, four times the magnesium, and ten times the zinc. It also contains Vitamins B1, B2. B3 and B6. Coconut sugar is made by collecting the nectar from coconut-palm sugar blossoms. This nectar is then boiled in kettles, which reduces the moisture, and allows solidification. The solid mass is then cooled, crystallized, and granulated. Coconut sugar is relatively low GI (about 35), and is a fantastic substitute for brown or white refined sugars. I have used it with great success in tons of gluten free baked goods such as gluten free muffins and gluten free cakes. Check out my Coconut Anzac Cookie recipe. Yummo!

Substituting coconut sugar for other granulated sugars is a sinch – I have found using a straight 1:1 ratio substitution works really well. In fact, it is so powerful that you can even reduce the quantity to ¾, which mellows out the flavours, and is a little kinder on the piggy bank, as it can be quite pricey! Coconut sugar makes a yummy rich sweetener for tea and coffee. Loving Earth has a wealth of information in their site, and they sell fantastic fair trade coconut sugar from Indonesia. The Food and Agriculture organization in Australia is promoting this coconut sugar as “the most sustainable sweetener in the world”.

No, not the “maple flavoured” syrup found at your local breakfast joint, which is just a sad imitation made from corn syrup or refined sugar. Pure 100% maple syrup is the boiled sap from the sugar, red or black maple tree, and might just be THE nectar of the Gods, discovered by the North American Indians. This gorgeous viscous syrup of joy is rich in manganese and zinc, which assist with lowering cholesterol and improving heart health; as well as boosting antioxidants and supporting strong immunity. Maple syrup comes in grades of A and B, and in light, medium and dark varieties. The grading system is a guide for colour and flavour, not quality or purity. The darker the colour, the stronger the flavour. Pure organic Grade B maple syrup is produced from the sap harvested later in the season, and is my favourite natural sweetener. I absolutely love the deep, rich earthy flavour, and use it in everything from oatmeal, raw puddings, vegan smoothies and gluten free desserts; to salad dressings, marinades and sauces. I use it in lot of my gluten free baked goods, and as a topping for vegan ice creams and drinks.

Basically, there is nothing I won’t try it in, in large quantities or small, and it always impresses. This natural sweetener is decadent, but I don’t care. It complements nuts beautifully, and is delicious in blender pecan pie, gluten free banana muffins, gluten free banana bread and all kinds of gluten free cakes. I use maple syrup in large quantities when I want that distinct maple, caramel flavour. The strong personality of maple syrup can overpower the natural flavour of the other ingredients. If this personality is not appropriate, it is best to use it as an accent sweetener with a few tablespoons to heighten other more neutral sweeteners.

I have had huge success substituting maple syrup for granulated sugar in recipes. Generally, use ½ cup of maple syrup for every cup of sugar, and then halve the other liquid in the recipe. Then add ¼ teaspoon of baking soda per cup of syrup used, and lower the oven temperature by about 25 F.

You can also use maple sugar, which is made by boiling maple syrup down even further and evaporating and crystallizing it. It is sold in pressed blocks or as a ground sugar powder. You can use ½ – ¾ cup of maple sugar for every cup of refined sugar in baked recipes. But I mainly use maple sugar as an accent sweetener or topping on gluten free cakes, pancakes, muffins, cookies, cereals, and ice creams. I also LOVE to make gourmet nuts by rolling them in maple sugar, cinnamon, or chocolate! Maple sugar is fantastic, but quite expensive, and can be a bit overpowering in large quantities, so I won’t post recipes using it very often. But it is worth a mention if you want to be really decadent!

Try to purchase organic maple syrup wherever possible. Some would argue that all maple syrup could be considered organic as it is produced deep in the forest where no herbicides and pesticides are used. However, organic is more than just the absence of these things. There are more stringent guidelines for quality control and production practices. Always purchase maple syrup in glass or tins. Store these original containers in the fridge for up to a year. Try not to purchase in plastic, because it allows air into the container, which compromises the quality. If you do purchase in plastic, or decanter from large bulk containers at the health food store, transfer the batch to a glass container and refrigerate. Maple syrup can be expensive, and purchasing in bulk can be kind on the piggy bank. You can also freeze maple syrup in glass jars. Just leave an inch at the top to allow for expansion. But I never do this, as I can always find a use for it! What can I say? I go mental for the maple!

”Honey Honey, How you thrill me… Uh Huh…. Honey Honey” Sorry, a break out into ABBA is definitely warranted to celebrate this wonderful collaboration of the flower and the bee. Oh, the magic of those fluttering wings! Organic honey is rich in nutrients such as C, D E and B Complex; is loaded with essential amino acids; and has powerful antimicrobial and antioxidant properties. I prefer raw, unfiltered honey, which contains bee pollen, which is rich in protein. Raw honey also contains Propolis or “bee glue” which is anti-viral, anti-fungal, and anti-bacterial. Propolis also contains powerful phytonutrients which have anti-cancer benefits.

Raw organic honey contains beneficial lactobacillus and bifidus bacteria, and can assist with maintaining healthy blood sugar levels. Superior quality honey also has incredible healing properties if applied to burns, ulcers, and other wounds. If I burn myself, I always slather the Manuka honey on! Most honeys on the market have been heated, filtered and processed, compromising the integrity of the nutritional panel, so purchase raw honey wherever possible.

Honey comes in a variety of colours from opague to amber, red, brown and black. The colour, flavour and texture is dependent on the flower the bees have bred on. Common varieties are made from clover, acacia, and alfalfa. My favourite honey is the rich decadent raw unprocessed Manuka honey from New Zealand, which has powerful medicinal properties and stringent regulations not found in other honeys.

I try not to use honey in large quantities, as it is so much sweeter than conventional sugar, is absorbed directly into the bloodstream, and is not vegan. But it is hard because it is oh so yummy! So I strike a healthy balance and use it as an accent sweetener in home made salad dressings, marinades and gluten free desserts. As a general rule, I do not like to heat honey. However, I do break this rule occasionally, and use it in some gluten free baked recipes, such as my carrot honey muffins, and lemon honey blender pie. Only in recipes where I want that distinct honey flavour. Generally, mild flavoured honeys, such as clover, are best for cooking, so the flavour doesn’t dominate.

When using organic honey as a substitute for granulated sugars, use the same amount, but reduce the liquid in the recipe by one quarter, and lower the oven temperature by about 15 C / 60 F. To measure honey, use measuring cups and spoons that have been dipped in hot water. Then the honey will easily slide off. Always store honey at room temperature. If it crystallizes, take the lid off and place the container in a bowl of warm water until the crystals dissolve.

I am a huge fan of using freshly extracted organic fruit juice to sweeten blended treats. I most often use orange, apple, pineapple and pear juice as they blend in with other flavours in a subtle way. Fruit juice concentrates are very convenient to have in the pantry for times when you don’t have enough fresh fruit. I do find that if I am baking gluten free cakes I will heighten the sweetness of the fruit with another natural sweetener like agave, in order to yield the most balanced flavour.

Dates are of the oldest natural sweeteners in the world, dating back to ancient Egypt and Arabia. The date fruit has been a staple food in the Middle East for thousands of years, and is extremely popular in the West, for use in sweet treats and snacks. Dates are rich in vitamins and minerals, loaded with natural fibres, and relatively low in calories (about 23). Dates contain twenty different kinds of amino acids, which aids with digestion and the easily assimilation of nutrients. They are quickly and easily digested, making them a fantastic snack and energy booster. They are a good source of potassium, which contributes to a healthy nervous system; and great for alleviating constipation.

Always purchase raw dates that have been sun dried. These have the most nutritional density with more Vitamin C. There are tons of different kinds of dates, which vary in sugar content and flavour. I tend to use the Medjool variety, which is sweet, delicious, and the most widely available. I use “raw” pitted dates a lot to bind and sweeten raw slices, gluten free power bars and raw fruit balls; and to add richness to raw desserts, vegan smoothies and shakes, vegan stews and tagines. You can puree in your Vitamix, and make you own date paste, which is delicious in gluten free cakes and slices. You can also dehydrate date paste to make date sugar, which has a phenomenal depth of flavour, to sprinkle on oats and other gluten free grains, YUM!

Date sugar is very strong and doesn’t melt very well. I don’t tend to use it for gluten free baking. I must say, I try to limit my intake of dates where possible, and reserve them for special raw treats, as they can cause a spike in my blood sugar levels. But oh, they are yummy; and bring a beautiful rich flavour to raw vegan smoothies. I just throw a few dates and bananas into the blender and I am in piggy heaven!

Stevia has exploded on the world stage in the last few years as a fantastic natural sugar alternative. Stevia is a herb found mainly in South America and China. The Japanese have been using Stevia since the 70’s to sweeten all kinds of processed foods like gum, drinks, desserts and many others with great success. It is heat stable so is ideal for cooking. Stevia is calorie-free, does not contain any sucrose, and does not alter blood sugar levels, which makes it fantastic for diabetics, or people suffering from candida complexes. Stevia is the only recommended sweetener allowed on The Body Ecology Diet. 

Stevia comes in powder or liquid form, and is readily available at health food stores and grocery stores. Most Stevia liquid is clear, but I prefer to use the dark, whole leaf concentrate that uses the whole leaf and water with a special cooking process that doesn’t contain any alcohol or chemicals. I normally buy the Sweet Leaf brand.

The best thing about Stevia? You only need a tiny amount, as it is about three hundred times sweeter than conventional sugars. A small bottle will last for months. Stevia is fantastic for sweetening tea and coffee, lifting the effect of other natural sweeteners. It can be a bit bitter on its own. It is also generally not suitable as a principle sweetener for baking gluten free cakes and gluten free breads as they don’t rise. But if you are baking flat gluten free cookies and slices, it can work quite well.  I mainly use Stevia to boost other natural sweeteners in raw recipes; and use it on a daily basis to sweeten teas, green smoothies, homemade lemonade, homemade coconut kefir and cultured coconut pudding.

Stevia is not just a natural sweetener. It is a powerful dietary supplement which has anti-fungal and anti-inflammatory properties. It helps to balance the pancreas, which in turn, aids digestion, regulates blood sugar levels, and increases energy.

Yacon was first used by the Incas, and is now a product out of Peru where the Yacon root, (native to the Andes and a distant relative of the sunflower), is dried in the sun, and made into a syrup, which is typically not heated above 40 C/ 104 F making it a popular raw sweetener. Yacon syrup is dark brown in colour, and has a full bodied taste similar to molasses, caramelized sugar, or honey; making it a great substitute when a deep rich flavour is desired. The sweetness of dried yacon root comes from the high componant of Fructooligosaccharides (of FOS). The body does not have enzymes to process and metabolize FOS, and so it passes throuch the digestive system without leaving absorbable or stored sugar compounds.

This natural sweetener has long been thought to have medicinal properties. The Peruvians cut it up in their dishes to aid health; and in Brazil, it has been used to combat diabetes. Yacon is rich in iron and potassium, and contains antioxidant vitamins to combat viruses and bacteria. The indigestible part, of this insulin-derived sweetener, serves as a prebiotic, supporting healthy digestion by assisting to colonize beneficial bacteria in the colon, and boosting immunity; making it great in small quanitiies for people susceptible to candida overgrowth. Furthermore, the natural oligofructose contained in the yacon makes it a warrier against osteoporosis, aiding the absorption of calcium and magnesium and increasing bone density. Women -- Ya-con do it!

Because the FOS cannot be absorbed, and the other natural sugars are slowly absorbed, yacon rates low on the glycemic index. It is lower than agave, is glucose free, and relatively low in calories -- containing less calories than potato and sweet potato, and half the calories of honey, making it a great sugar substitute for diabetics and vegans. However, people with allergies to fructose should be aware that it may trigger fructose malabsorption, and other health effects of fructose.

Yacon is a great natural sweetener for people avoiding agave nectar. It has a lower glycemic index, is lower in calories, However, it is not as versatile as agave, with a much more distinctive flavour. It is lot more powerful than honey, and is best substituted for molasses or brown sugar in baked gluten free recipes. I don’t tend to bake a lot with this sweetener, unless I want that prominent flavour. Having said that, it is delicious in gingerbread; and is gorgeous with chocolates and nuts. But I find it is best used as an accent sweetener in raw dishes such as vegan puddings and raw smoothies. With yacon syrup, you usually only need a tablespoon or two. I also love to drizzle it on my oats and other gluten free grains, or to sweeten the deal with vegan curries and stews. YUM!

The only draw back to yacon syrup is that is not as widely available yet, and is really expensive. Try a tiny bit in your herbal tea. It is absolutely delicious, and a little goes a long way.

Vegans, this one is for you!

Crude unsulphured blackstrap molasses is the only sugar that is alkaline-forming due to its rich mineral profile. Molasses is a thick, black, viscous syrup with a robust bittersweet taste, that is made from boiling sugar cane. Blackstrap molasses is graded much like maple syrup, according to how many times it has been boiled. Blackstrap molasses has the highest grade. It has been boiled three times, and is extremely concentrated. The great news? This is a sweetener that is actually good for us!

Unlike most sweeteners that offer empty calories, crude blackstrap molasses is nutrient-rich and fat free! It is a great source of iron and calcium, as well as copper, manganese, potassium and magnesium. Just a couple of teaspoons a day in your porridge or tea, and you can quickly grab over 10% of all of these essentials for healthy bones, teeth, heart and colon health, and digestion; just to name a few. Always purchase the crude unsulphured variety made from organic sugar cane. Those of you with food allergies may be sensitive to sulphur; and chemical processing isn’t good for any of us.

Unsulphured molasses is also more clarified and tastes better. I use this natural sweetener in a lot of rich vegan desserts where I want that distinct robust flavour. It is traditionally used in gingerbread recipes. But fairs well in other gluten free cookies and sugar free cakes. Always store molasses in a sealed container in a cool dark place. An unopened jar will keep for about a year. Once it has been opened, you have got about six months. But trust me, you won’t need it!

Kurma Dasa put me onto this fantastic alternative sweetener, when I took his vegetarian classes years ago. He served up a phenomenal muhammara (roasted red pepper) dip that was absolutely sensational. Pomegranate molasses is made by boiling down the juice of very tart pomegranates. The result is a thick, dark brown, maroon or purplish liquid with a tangy, fruity, sweet taste, that is very distinct, and has traditionally been used as a flavour enhancer in Middle Eastern dishes. I have found that it works quite well in other savoury dishes and exotic Persian desserts. I have added a tiny bit to vinaigrette salad dressings and it works a treat.

The antioxidant power of pomegranates is well documented. But pomegranate molasses largely remains a gourmet delicacy in the West, but is slowly gaining some steam. It is not as widely available as some of the other natural sweeteners. But you can find it at exotic food stores and ethnic grocers. I don’t use this sweetener a great deal. So I won’t write a lot about it. But I am going to experiment with it a bit more, and so I thought it deserved a mention.

Almond butter is my favourite nut butter and is the raw nut butter I use the most, along with tahini. Almond butter most closely resembles the taste of traditional peanut butter, for those of you experiencing withdrawal symptoms or needing to substitute peanut butter in recipes. Like other nut butters, almond butter is just ground up almonds, as so it retains all of the nutritional value of whole almonds. It is loaded with healthy mono-unsaturated fats, essential fatty acids, protein, magnesium, Vitamin B2, Vitamin E and dietary fibre. But as healthy as it is, almond butter is high in calories, and so should be consumed in moderation as part of a balanced diet.

You can purchase almond butter in raw and roasted varieties. Roasted almond butter has a delightful rich flavour, but has obviously been heated, which compromises the nutritional integrity of the raw nut and produces carcinogens that are not beneficial to health. You might notice that almond butters can vary in colour and texture. This is because some blends are made with blanched almonds in order to yield an even creamier texture and flavour. The really dark ones are usually roasted; then the lighter brown chunky raw blends have the brown-skinned flecks throughout them; and the lighter, creamier, smoother variety is made from blanched almonds. Look closely at the back of the label so you know how your almond butter has been produced. If you are going to purchase almond butter, I would suggest purchasing the blanched variety, which removes a lot of the phytic acid contained in the skins, which makes almonds difficult to digest.

You can make your own fresh almond butter at some health food stores. But a better option is to grind your own butter in a high speed blender carriage (like a Vitamix) using soaked and dehydrated or sprouted raw almonds. This will yield raw almond butter with the highest nutritional density without the anti-nutrients and enzyme inhibitors. Read about why it is important to soak nuts and seeds in my Why Soak Nuts and Seeds information page. I only ever add in a pinch of Celtic sea salt to highlight the natural flavour of the almonds when making my own home made blends. But you could add a touch of agave and some cold pressed oil in order to make it a bit more decadent. But I always find it rich enough. Always store in a sealed glass jar in the fridge and consume in good time. Once you taste the difference between home made and store bought try and keep it in your fridge for more than a week!

I use raw almond butter as a quick energy booster snack slathered on fruit or vegetable sticks. It is always phenomenal on gluten free breads, crackers, rice cakes and corn cakes. I often add a couple of tablespoons to enhance the flavour and texture of raw smoothies, vegan puddings and mousses, pies, cakes, muffins and slices. I find it most useful in my raw dishes, and for helping to boost and bind vegan treats. I will also add some raw almond butter to enhance and enrich home made raw almond milk. Try blending some almond butter with raw cacao nibs, vanilla and coconut oil. This is a little slather of heaven drizzled on raw vegan ice cream! Decadent – but amazing.

Cashew butter is not as popular and widely available as almond butter, but is growing in popularity and is absolutely scrumptious and just as versatile. Cashew butter can be found in health food stores in roasted and raw varieties. It is more readily available roasted, and often contains added salt and safflower oil in order to yield a creamier product. I don’t like this, as it compromises the nutritional profile of the product, and contains carcinogens that toxify the body.

I always make my own at home by just grinding raw soaked and dehydrated cashews in a high speed blender carriage (I use my Vitamix). Then you can be assured of a quality pure butter that retains all of the goodness of the original nut. Cashews have such a natural “buttery” flavour, that I don’t find it necessary to add any fillers. Cashews have a lower fat content than a lot of other nuts. Furthermore, about ¾ of the fats are unsaturated fatty acids such as the heart-healthy oleic acid that makes olive oil so beneficial. Pure cashew butter is also a good source of magnesium, copper and phosphorus. Cashew butter should still be eaten in moderation within a balanced diet, but a tablespoon of cashew butter a few times a week can do wonders for your health.

Cashew butter is used in Indian and Thai cuisines. It lends itself to sweet or savoury flavourings and is wonderful in cookies, (ever tried cashew butter cookies?), as well as cakes, puddings and dips; and is a superb way to add a rich creaminess to pie fillings. It is also fantastic for adding a rich depth to vegan soups, stews and curries. It makes a fantastic sauce mixed with coconut milk for grilled vegetables; and is brilliant in salad dressings and marinades. I will also add a tablespoon of butter to enrich home made raw cashew milk or cashew cream. Always stir the oil from the top of the jar to evenly distribute throughout the paste before using; and store in a sealed glass jar in the fridge for a few months.

Oooh....this is a rich decadent treat, and as soon as I think hazelnut butter I start grabbing for the chocolate! This is the only nut butter where I will roast the nuts before grinding them. I will also add in a small amount of hazelnut oil in order to achieve a creamier result. Don’t add too much as hazelnuts contain about 60% oil. It is up to you whether you remove the skins before grinding. Just know that it will affect the personality of the butter. Grind in a high speed blender (Vitamix) and store in a sealed glass jar in the fridge for about a month.

You can find natural hazelnut butter at the health food store. Some blends contain added grapeseed oil, almond oil or olive oil instead of hazelnut oil; and some varieties are chunkier than others. But most hazelnut pastes tend to be quite thick and dense. Hazelnut butter is incredibly rich and is very high in fat. It is very hard to resist pairing hazelnut butter up with chocolate! Try making your own home made hazelnut paste (nutella) with natural sweeteners and coconut oil. I also use it in special luxurious treats, such as chocolate cakes, pastries, cookies, muffins, smoothies, pancakes, crepes, puddings and pies. It is just sensational mixed with coconut milk, vanilla, cacao nibs and sweetener for a decadent chocolate hazelnut sauce. Oh My! I have gone to piggy heaven.

Having said that, hazelnut butter is high in protein and Vitamin B; contains significant amounts of calcium, iron and zinc; and is a good source of oleic acid and other heart-healthy fats. It is also the best source of Vitamin E; and is known to help combat heart disease and cancer. Does that make us all feel less guilty? Just nod “Yes” and keep grabbing for the chocolate.

Oh how I love thee, let me count the ways! Macadamia butter is rich, creamy and absolutely delicious as a sweet or savoury addition to any culinary extravaganza. I say that because this butter is so rich that I always feel extremely decadent consuming it, so reserve it for special dishes where I can splurge and enjoy the spoils.

You can purchase macadamia butter from health food stores. But again, I prefer to make my own using soaked and dehydrated macadamias with a little bit of cold pressed macadamia oil in a high speed blender (I use a Vitamix). You can store it in a sealed container in the fridge for a few weeks. But it is really subject to rancidity. I always make it fresh and use it immediately, adding in my desired flavourings, depending on the occasion. Macadamia nut butter lends itself to sweet or savoury flavourings. It is fantastic mixed with fresh herbs and sun dried tomatoes for quick vegan dips, pate or spread for vegetable kebabs. Macadamia butter also mixes really well with chocolate and vanilla, and makes a sensational frosting for cakes. A tablespoon of plain macadamia butter with some fruit is a fantastic energy-boosting snack.

Raw macadamia butter retains all of the nutritional density of the whole nut, and so is a good source of protein, calcium, potassium and fibre. Macadamia butter is also loaded with antioxidants; and did you know that macadamias contain more than double the percentage of healthy monounsaturated fats as almonds – the highest of any food, even olive oil! Next time you are frosting your cake with some macadamia nut butter and chocolate, it helps to think of that little tid-bit as you are licking every last morsel off your spatula!

I don’t use pecan butter nearly as much as some of the other nut butters, but I have included it purely because of its gorgeous, rich buttery flavour and sheer decadence. I am an absolute sucker for a creamy pecan pie, and pecan butter is a quick easy way to whip up a pie filling in minutes. I will also use it to add a rich buttery flavour and texture to vegan puddings, gluten free muffins, banana breads and gluten free cakes. It is also delicious with bananas, chocolate and ice cream for a quick impressive dessert. If you are feeling really naughty, pecan butter makes a phenomenal base for praline cookies.

As you are chomping into those remember that pecans are a good source of protein, omega 6 fatty acids, and healthy unsaturated fats. Yeah, it helps to soften the blow, but don’t grab for too many of those indulgent little bites of heaven! Pecan butter is a bit more difficult to find than some of the other more well used nut and seed butters. But it is available from health food stores and gourmet grocers. Just check the label, as commercially produced pecan butters are often blended with other nuts such as cashews, in an attempt to make them creamier. They may also not be vegan, as some people blend the pecans with butter. Fortunately, you can easily blend up your own in a high speed blender carriage! Which we know is the best way to enjoy nut butters.

Plain pecan butter can be a little bit bitter if not sweetened a little and mixed with another nut oil. If you are going to add it into a recipe with sweetener and other ingredients, it is not necessary to modify. But if you are going to use as a spread on gluten free muffins and breads, you might want to throw in a few cashews or some sweetener. Store in a sealed glass jar in the fridge for up to a month. But it is better if you just make as you need it, and enjoy fresh. Those of us in the United States are fortunate to produce over 80% of the world’s pecans. They are widely available and relatively inexpensive compared to other countries. Aussies, don’t fret. Good quality pecans are also grown in Australia in plentiful amounts too. If you haven’t tried pecan butter, fire up your Vitamix! It is s’blended!

It is hard to quit eating pistachios. I don’t know about you, but I can never stop at just one handful; and I will give absolutely anything “pistachio-flavoured” a go! Pistachios are loaded with protein, fibre, calcium, iron and Vitamin E. I tell myself this as I grab my third or fourth handful in one sitting! I fell in piggy love with pistachio gelato when I was in Sicily many years ago, and I have been chowing down on “all things pistachio” ever since.

A good old pistachio tart filling can be blended up in minutes using home made pistachio butter as a base. You can find commercial pistachio butter at health food stores and gourmet grocers. But a lot of them are roasted and salted; or contain sweeteners, preservatives and fillers. There are some commercial pistachio butters that use plain organic raw pistachios. But it is just so easy to make your own in a high speed blender (like a Vitamix) to ensure you have a fresh, pure product using soaked and dehydrated organic pistachios.

Pistachio butter has a rich, mildly sweet flavour, and will be different shades of green depending on the variety of pistachio you use, and whether you remove the skins. If you skin them, you will get a creamier butter with a vibrant neon-green colour. Just store in a sealed glass in the fridge and consume within a month or two. But try getting it to last that long!

Pistachio butter lends itself beautifully to sweet or savoury flavourings – you can make it savoury by adding salt and water, or add some agave or honey to sweeten the deal. You can also mix pistachios with blanched almonds or cashews for a really creamy paste. But I like the deep rich flavour of pure pistachio butter. It makes a sensational base for a quick easy vegan dip, pate or spread; it is delicious slathered on fruit or vegetable sticks; and it makes an exquisite dressing or sauce for salads and stir-fries.

Do not miss home made vegan pistachio ice cream. It is a sinch to make by blending some pistachio butter with some coconut meat or avocado, and some sweetener. Oh, pistachios! Show me the way to pistachio gelato piggy heaven. Or try pistachio butter cookies as an interesting alternative to peanut butter cookies. They are absolutely divine!

Walnut butter is a delicious way to enrich gluten free banana breads, cookies and biscuits. Raw home made walnut butter contains all of the nutrients of the whole walnut, as so is loaded with fibre, calcium, iron, essential omega 3, 6 and 9 fatty acids. It can be purchased from health food stores, but I prefer to make my own using soaked and dehydrated walnuts and a high speed blender (Vitamix). You can make it savoury by adding in a pinch of Celtic sea salt and a dash of cold pressed extra virgin olive oil. But it may be a little bitter depending on the walnuts you use. Savoury walnut butter makes a fantastic quick dip when mixed with roasted peppers and garlic, and a delicious pesto to stir through pasta or vegetables. You can sweeten the deal with some agave, maple syrup or honey. Sweet walnut butter is fantastic slathered on gluten free pancakes, crepes and waffles; and is sensational with French toast. Sweet walnut butter cookies are a lovely alternative to peanut butter cookies. Always store the home made butter in a sealed jar in the fridge for a couple of months, and stir through the oil before serving.

Pumpkin seed butter is a culinary lifesaving alternative to traditional peanut and almond butters for those with food allergies. It is a great source of protein, vitamins A, E and C, zinc, calcium, iron and potassium. It also contains the valuable omega 6 and 9 essential fatty acids. It has a mild, slightly nutty flavour, and is available at health food stores in two varieties -- raw and roasted. Just make sure you purchase pure ground pumpkin seeds without any sugars, fillers, additives and preservatives.

I like to make my own pumpkin seed butter using raw soaked and dehydrated pumpkin seeds, in order to preserve the nutritional integrity of the delicate raw oils and fatty acids. I keep it plain to make it more versatile, and then add in my desired flavourings for use in specific dishes. But you can make it as exotic as you like by adding in some sesame oil, all spice and maple syrup, honey or agave nectar. You can make it smooth and creamy or chunky depending on how long you blend it in your high speed blender (I use my Vitamix). Store in a sealed glass jar in the fridge and consume within a couple of months.

Pumpkin seed butter is a fantastic spread for gluten free pancakes, waffles and toast. It is a wonderful way to add flavour and nutritional density to cookies, biscuits, muffins and breads; and is delicious in smoothies and drinks. Try stirring some through some porridge or cereal – it is scrumptious. Pumpkin seed butter is a fantastic nut free way to cream up vegan soups, stews and curries; makes a delicious spread for fruit and vegetable sticks; and is a fantastic base for vegan dips, pates, salad dressings and sauces. It is very rich and a little goes a long way. If you haven’t given raw home made pumpkin seed butter a go, blend some up with a little bit of raw oil. It is absolutely delicious.

I have been a huge fan of tahini for decades. It is a fantastic alternative to conventional nut butters for people with nut allergies, although recent studies have shown that cross contamination and the prolific use of sesame seeds in cosmetics have rendered sesame seeds higher on the list of allergen foods. But for those of you without sensitivities, tahini is incredibly versatile and absolutely scrumptious!

Sesame seed butter is widely used in Asian and Middle Eastern cuisines, but can be used for so much more than hummus. It lends itself beautifully to sweet or savoury flavourings; and adds a rich, creamy touch of magic to anything it comes into contact with. It is widely available in hulled and unhulled varieties, and in raw and toasted blends. I always purchase raw hulled tahini in order to get the goodness of the raw seed without the oxalates that render them difficult to digest. Unhulled tahini can also be very bitter. If the labeling is not clear, look at the colour. The dark grainy jars are usually made from unhulled sesame seeds, and the light creamy varieties have been ground from hulled seeds.

Like all of the other nut and seed butters, you can easily grind your own with a high speed blender (like a Vitamix). I use raw hulled sesame seeds that have been soaked and dehydrated and then store in a sealed glass jar in the fridge. Tahini is a great source of calcium, iron, zinc, magnesium, phosphorus, manganese, copper, Vitamin B1, dietary fibre and heart-healthy monounsaturated fats. It is fantastic for making vegan dips, spreads and pates; makes a wonderful base for salad dressings and sauces; and is fantastic in gluten free cakes, breads, muffins and cookies; and is phenomenal in raw slices and power bars.

I absolutely love tahini mixed with honey, molasses, or yacon slathere on some fruit and vegetable sticks. It makes a delicious quick easy condiment for gluten free crepes and pastries for that exotic brunch; or try tahini slathered on vegetable burgers, tofu kebabs, gluten free sandwiches, wraps and raw salads. Oh Yum! I just can’t get enough of this stuff. Try making some raw vegan tahini honey ice cream. Oh, show me the way to piggy heaven!

The ground “butter” of the magical little sunflower seeds packs the same nutritional punch as the whole seeds. It is loaded with protein, iron, potassium, selenium, zinc. fibre and Vitamin E. Instead of using a food processor to grind them up to sprinkle on porridge and salads; use your high speed blender (I use my Vitamix) and grind them into a smooth creamy paste that is fantastic for use in gluten free cakes, cookies, muffins and breads; as well as spreading on gluten free crepes and pastries.

Like pumpkin seed butter and tahini, sunflower seed butter lends itself to sweet and savoury flavourings, and makes a wonderful nut free alternative for people with food allergies. Sunflower butter is fantastic slathered on fruit and vegetable sticks; but is also wonderful in dressings, sauces, vegan dips, and pestos. Try enriching your gluten free baked goods with some raw sunflower seed butter. YUM!

You can purchase sunflower seed butter in raw and roasted varieties. I am, of course, going to encourage you to purchase the raw blend, or better still, make your own home made blend from raw soaked and dehydrated sunflower seeds. You will need to add in a tiny bit of cold pressed oil in order to achieve a creamy consistency. Try walnut or almond oil. Store in a sealed glass jar in the fridge and consume within a couple of months. Try whipping up a batch of gluten free chocolate sunflower seed cookies to surprise someone with peanut allergies. They are absolutely divine!

Nutritional yeast or “savoury yeast flakes” (as it is sometimes called in Australia and New Zealand) is a deactivated yeast that is made by culturing yeast with beet molasses and sugarcane and drying it. It is widely available from health food stores as yellow flakes or ground powder.

Nutritional yeast has a strong nutty cheesy flavour that is fantastic for making vegan nut cheeses, sauces, dips, pies and savouries. I also use it as a condiment. Try sprinkling some on vegan pastas and soups instead of parmesan cheese. It is delicious. I also like to toss it through kale with some spices to make incredible dehydrated kale chips. You can also make wonderful spicy cheese popcorn with some cayenne pepper.

Don’t confuse nutritional yeast with brewer’s yeast, which looks the same, but doesn’t have the same effect. Nutritional yeast is a good source of protein with a complete amino acid profile. It also contains vitamins, particularly B Complex (it is a great source of Vitamin B12) and is naturally low in fat. Store in a glass airtight container in the pantry for up to a year.

Lecithin is found naturally in lots of different foods such as eggs, fish, grains, soybeans, peanuts and yeast. It is also found in many packaged foods because of its ability to emulsify and preserve. Lecithin also has moisturizing and lubricating properties and is also used in cosmetics and soap, as well as for paints, waxes and textiles.

Lecithin is mainly extracted from eggs and soybeans and is sold at health food stores in the form of powder, grain, liquid or capsules. It is widely taken as a dietary supplement as it is known to boost the metabolism of fats and aid in weight loss. It is also known to assist with heart health, cholesterol and arthritis, and is widely used to treat alcoholics because of its incredible regenerative affect on the liver. The body breaks lecithin into Choline, which is not only beneficial for the liver, but also fantastic for healthy brain and memory function; and general cellular regulation.

I have been using soy lecithin in the little granule form. A tablespoon here and there is fantastic for helping to create a creamy texture and thicken vegan smoothies, shakes, creams and desserts; and for improving the texture of chocolate gluten free baked goods.

Those of you with soy allergies will need to be seek the counsel of your allergist before using. Most people with a soy allergy are actually allergic to soy protein and are not affected by lecithin. However, there are people who suffer reactions to any soy derivatives. So it is wise to be tested before using soy lecithin. Make sure you purchase organic lecithin sourced from non genetically modified soy beans. You can also use egg-derived soy lecithin.

Recently, I have been using sunflower lecithin, which is gaining prominence and seems to be a healthier alternative to soy lecithin. Sunflower lecithin is extracted using a cold pressing technique without harsh chemicals and solvents. It is rich in essential fatty acids and comes in a dark liquid form from the health food store.

Apple cider vinegar is my vinegar of choice. It is rich in minerals and has a detoxifying effect on the liver. I always buy BRAGG’S raw, unfiltered apple cider vinegar in the amber bottle with plenty of the “mother” vinegar (the stringy protein molecules that form in authentic vinegar). Always buy in dark bottles, which prevents oxidation, and store in a cool dark place. It is fantastic to cook with. It has a tart and fruity flavour that complements many dishes and is fantastic in salad dressings, dips, purees, marinades, and gluten free baked goods.

Apple cider vinegar is a good substitution for other more acidic vinegars in a lot of recipes. But it is not always appropriate. It is a lot sweeter, so reducing the sugar content of the recipe will help in balancing out the blend if you are substituting apple cider vingegar for white or brown vinegar in recipes, they have very different flavours, and I find I mostly only need one or two tablespoons to every ½ cup of regular vinegar.

Apple cider vinegar has a beautiful zesty flavour, which has natural healing, cleansing and energizing properties. It is rich in potassium, and is more alkaline-forming than other vinegars. However, it is still vinegar, so should be consumed in moderation. I little bit goes a long way. I sometimes drink 2 Tbsp in an 8oz glass of water upon rising in the morning to balance out my acid/alkaline PH levels, and I drink another glass right before going to bed at night. This is also a fantastic quick “balancing elixir” if you have a food binge of too much salt or sugar. It will help restore some alkalinity, and assist in repairing some of the damage. I must admit though, I still prefer a glass of fresh lemon water, or a pinch of sodium bicarbonate in some water which does the same job and is completely alkalizing. But if you don’t have fresh lemons, head to the pantry for the apple cider vinegar!

Brown rice vinegar is simply vinegar made from fermented brown rice. It is often referred to as the “Eastern” version of apple cider vinegar. But it has a more subtle sweet flavour. I always purchase the “Kyushu” variety from Japan, which is produced by burying the batch underground so that it ferments at a constant temperature. This produces a vinegar with a superior flavour and nutritional profile. Kyushu vinegar contains up to five times the amino acids as other brown rice vinegars.

I use it to make salad dressings, sauces, and relishes. I like it because it is less acidic than most other vinegars. But it is still vinegar and I use it in moderation. I only use a splash here and there to add a great flavour to savoury macrobiotic and Asian dishes. It is great for making sushi rice. I always buy the organic, unfiltered variety that has more balanced PH levels.

Umeboshi plums are plums pickled in sea salt. They are deep maroon red colour and are highly salty and a little bit sour. They are highly alkalizing and are fantastic for combating excessive acidity. They are sometimes referred to as “Japanese Alka-Seltzer”. They are used widely in macrobiotics for relieving digestive ailments, upset stomachs and diarrhea. Umeboshi plums aid healthy digestion, break down putrefactive material and worms in the colon, and promote the colonization of healthy bacteria by neutralizing harmful organisims. So they are fantastic for those of us suffering from candida. They also help to purify the liver.

I use umeboshi vinegar and paste in my macrobiotic dishes to add a delicious depth of flavour. I don’t consume a lot of it as it can add too much salt to the diet, and most commercial umeboshi plums available are made using refined salts.

Mirin is a subtle sweet Japanese cooking wine or sherry made by fermenting whole grain sweet rice with rice wine and alcohol. I purchase the variety (shin mirin) with the lowest alcohol content. A little dash of mirin adds a fantastic sweetness to macrobiotic and Asian sauces, dressings and marinades. I also use it to make home made teriyaki sauce.

Always purchase pure organic mirin from the health food stores. A lot of mirin found at Asian grocers has been processed with refined grain and contains additives.

I absolutely love love love miso paste and the multitude of ways you can use it. Miso paste is a protein-rich fantastic live food that is produced by fermenting soybeans with barley or rice. Miso pastes are traditionally used in Japanese cuisines to make soups and to season other dishes. There are a wide variety of miso pastes, and they have different personalities depending on how they are produced. My favourite types of miso are Genmai (brown rice) miso, Natto miso, White (white rice) or Shiro miso, and yellow (white rice) miso. I stear clear from any miso fermented with barley as it is not gluten free. Those of you with soy allergies will have to refrain from miso.

I use miso paste to makes all kinds of soups, stocks, sauces, dressings and vegetable side dishes. It is loaded with B Vitamins, microorganisms and digestive enzymes, and boosts circulation and aids digestion, not to mention the fact that it is downright delicious. Try making a coconut miso soup with creamed coconut and miso paste with some chopped vegetables and seaweed. It makes a scrumptious strengthening breakfast with a grain ball in the winter.

Commercially produced packets of gluten free bread crumbs are widely available from health food stores. But you can easily make your own by placing slices of gluten free bread in the oven at about 170C/338F and baking for about twenty minutes, until the bread is crisp by not too browned. Break into pieces and pulse in your food processor until fine. You can store these in a sealed container for about a month.

Rice crumbs, ground gluten free corn flakes make a great alternative to bread crumbs. I mainly use breadcrumbs to coat veggies balls or burgers, or to achieve that lovely golden top on casseroles and bakes.

I have to say I am fairly new to commercial egg substitutes as I absolutely love organic eggs and not allergic to them. Recently, however, I have been experimenting with commercial substitutes making treats for my niece. I really prefer to find more natural substitutes for eggs depending on the recipe and the function of the eggs. But there are some wonderful proprietary substitutes that I wanted to mention for those people dealing with egg allergies.

Most egg replacers are free from gluten, wheat, casein, dairy, lactose, egg, yeast, soy and nuts. They are usually a mixture of potato starch and tapioca four and can be used to replace egg whites and egg yolks in recipes like gluten free egg free cakes, breads, biscuits, pancakes and cookies. Ener-G.com and Orgran both have good egg substitute powders.

Rosewater is the liquid that is left when roses and water are distilled to make rose oil. Most of us are familiar with rose oil as a welcome ingredient in fragrances, bath, and skin care products. Try using rose water mixed with filtered water for a fantastic natural toner. It is amazing!

For culinary purposes, rosewater has been used in Middle Eastern and Asian cuisines with spectacular results for many years. Whenever I smell rose water, I immediately start salivating for traditional Turkish Delight. Oh Yum! Rose water can be found at health food stores, Middle Eastern grocers, and exotic foods shops.

Try to find 100% pure rose water. Some are blends of 80% rose water, 20% water and natural flavouring. Do not buy rose syrup, which is loaded with refined sugar, citric acid, colouring and flavouring. Rose water is so wonderfully fragrant. My friend Kris wisely encouraged me to add it into gluten free baked goods, vegan puddings and other sweet treats as an ingenious way to reduce the sweetener required. I have to say, it is a top tip, and I have been grabbing for the rose water ever since and serving up s’blended rosy treats to happy snouts far and wide.

Rosewater adds a special touch of magic to gluten free breads, cakes and cookies. Try my gluten free klaicha and rosewater date and walnut loaf. They are scrumptious!

Unsweetened organic apple sauce is just cooked fresh apples pureed and packaged. I use this all the time in my allergy free baking as a substitute for eggs. It brings a beautiful moist texture and sweetness to gluten free egg free cakes, breads and muffins, and is inexpensive.

Always purchase unsweetened organic apple sauce that has no preservatives or additives. You can purchase it in large jars (which is the more environmental option) or in small containers which are great to have handy in the pantry for baking. 

Almonds are commonly referred to as nuts. But they are technically the seeds of the fruit of the almond tree, which is closely related to the peach and apricot trees. But unlike peaches and apricots, which yield fruits with a sweet fleshy pulp around their stone-like seeds, almonds develop a hard leathery shell. It is the hard brown-skinned pit beneath this shell that we enjoy as the almond nut.

Almonds come in sweet and bitter varieties. Bitter almonds are used to make amaretto, but are not eaten raw as they contain poisons like cyanide, which must be processed and leached out before being safe for human consumption. We typically consume sweet almonds, and these are the variety most commonly available. Almonds can be purchased complete in their outer shells, or shelled -- which is the most common way to purchase them. Shelled almonds are sold raw, roasted or blanched, where they have been treated with hot water to remove the thin brown-skinned coating to reveal the creamy flesh. Blanched almonds come whole, sliced or slithered. We are really fortunate in the United States, with California producing the bulk of the world’s almonds that are of superior quality.

I absolutely love almonds. I eat them literally every single day, and utilize them in every possible way I can. I munch on them raw as a quick snack; I use them to make home made raw almond milk and almond butter for use in vegan smoothies; I crush them to make gluten free pastries and raw vegan desserts; and use almond meal and almond flour as a nutritionally dense, low-carb, low GI gluten free substitute in baked goods. I use them to make home made LSA; as well as sprinkling them on cereals, yoghurts and custards. I will also often use them to cream vegan soups, stews and curries. The gorgeous oil rates a special mention. Cold pressed organic sweet almond oil is fantastic to natural moisturizer for your skin as an alternative to coconut oil. Try mixing it up a bit. Oh, I could go on and on about the virtues of raw almonds. Not only are raw almonds incredibly delicious and versatile, particularly for vegan and gluten free cooking and baking; they are loaded with essential nutrients.

Almonds are high in monounsaturated fats, which are the heart-healthy fats good for lowering high-density lipoproteins and stabilizing cholesterol levels. Better still, almonds are one of the only alkaline nuts, and have a relatively large protein content of almost 20%. Did you know that ¼ cup of raw almonds contains more protein than an egg? Raw almonds are a fantastic energy booster, and have been shown to lower the glycemic index of other foods when eaten together, and can therefore be helpful in lowering blood sugar levels and controlling diabetes. They have also been linked to gall bladder and colon health too. Almonds are also a good source of B2, magnesium, copper, manganese, phosphorus, and an excellent source of Vitamin E for healthy skin. Almonds contain over twenty different antioxidant flavanoids, which offset free radical damage. They have immune boosting and anti-inflammatory properties as well. I go on and on, but head to WHFoods for more nutritional information and scientific research about raw almonds.

I always purchase and consume my almonds raw, in order to get the maximum nutritional benefit without any carcinogens. Choose fresh, good quality organic almonds from a health food store with a high turn over to ensure maximum freshness. I like places that keep their nuts in the fridge. Almonds that are still in the shells have the longest shelf life, and would be preferably stored in hermetically sealed containers. Choose shells that are not split or stained. They should smell sweet and nutty. If they smell bitter, they are rancid. Almonds are really susceptible to rancidity because of their high fat content, so always store them in a sealed glass jar in the fridge. Then they will keep for a few months. You can freeze almonds for up to a year, but they don’t even last a week in my house! Almonds that have been broken up have an even shorter shelf life. For this reason, if I need to use blanched almonds for a recipe, I prefer to blanch my own. Just plunge in boiling water for a few minutes until the thin brown skin starts to swell. Rinse them under cold water and then rub in a tea towel, or with your bare hands. The skins should slide right off.

I know roasted almonds are delicious and make a popular snack. But I never eat roasted nuts, as roasting at such high heat destroys the delicate health-promoting oils and produce carcinogens that create toxins in the body. Almonds contain oxalates and enzyme inhibitors that can be harmful to health in large amounts. I always soak almonds in salt water and then dehydrate them in a dehydrator in order to remove these anti-nutrients. You can achieve similar results by putting them in a very cool oven (below 100 F) for about 8 hours. See my page on “Why Soak Nuts and Seeds” for more information about this. It is important to mention that almonds are high on the allergen list and should be avoided by people with nut allergies. However, individuals should be tested for each nut. Almonds may not affect you!

Brazil nuts are not strictly “nuts”, but seeds. The Brazil nut tree is native to South America, and is one of the many jewels from the virgin Amazon rain forests. The majority of the world’s supply is harvested in Bolivia. Brazil and Peru. What I love about Brazil nuts is that they are picked from pristine forests in the wild, rather then from cultivated plantations. The tree envelopes the seeds and forms a large capsule-like coating similar to a coconut, that, when opened, contains a number of (about 10) three-sided shelled seeds which we know as Brazil nuts.

When shelled, these seeds are rich and creamy with a dark brown skin, and are loaded with beneficial nutrients. They are one of the richest sources of selenium (about 2,500 times more than any other nut), making them a fantastic “complete vegetarian protein” with a full amino acid profile. Just two raw Brazil nuts accounts for the daily requirement! Selenium intake has been linked to heart and prostate health, as is known to boost immunity. Some studies have also shown it to have anti-aging properties. They contain the amino acid Methionine, which promotes antioxidant production that combats free radical damage and premature aging. Brazil nuts are also a good source of calcium, iron, zinc, magnesium and Vitamin B. Like all nuts, they are a good source of protein, but are about 2/3 fat with 20% of that being saturated fat, which is one of the highest levels of vegetable saturated fats of all nuts. Brazil nuts are a good source of Omega 6 fatty acids, but should be consumed in moderation as part of a balanced diet.

I really love Brazil nuts and eat a couple a day for the selenium. But I don’t tend to eat them as much as some of the other raw nuts. Having said that, they are wonderful when combined with raw almonds, raw cashews and raw macadamias for raw dips and spreads. I also love pure Brazil nut butter with fruits and vegetable sticks, and the pig in me cries out for home made raw Brazil nut milk for raw smoothies and vegan puddings.

Things to be aware of when purchasing Brazil nuts: the shells contain aflatoxins, which have been linked in some studies to liver cancer. The EU have strict importing regulations for whole Brazil nuts for this reason. Always purchase raw shelled Brazil nuts from a health food store with a high turnover to ensure maximum freshness and quality; and always store Brazil nuts in a sealed glass container in the fridge, as these nuts are even more susceptible to rancidity due to their very high fat content. You can purchase delicious roasted salted Brazil nuts. But as with all other nuts, this greatly compromises the nutritional integrity of the nut and heating them produces carcinogens, which create toxins in the body. Brazil nuts also contain some of the highest concentrations of phytic acid and should always be soaked and dehydrated before consumption to make them more easily digestible. For more about anti-nutrients and the health benefits of soaking nuts and grains check out my information page.

Oh, happy day when I get to share my love of cashew nuts, which are not strictly “nuts” but the seeds that dangle from the “cashew apple” fruit of the cashew tree – a jewel native to Brazil. This is good news for tree nut allergy sufferers, who may not be affected by cashews. Whilst cultivation began in Europe, it is the Portugese introduction to India that has seen them become the major international suppliers of cashews, along with some African nations. You will never find cashews in their shells. This is because the precious seeds must be removed from the drupe and the outer double layer, which contains caustic resin that is harmful to health and irritates human skin causing horrible rashes. This toxic layer is removed by either roasting, steaming or soaking.

Try to purchase raw cashews that have been soaked or hand shelled. I know they are most popular when roasted and salted. But as scrumptious as this is, roasted nuts are carcinogenic, and you will get the most nutritional value out of your cashews if you leave them raw.

Raw cashews are a great source of protein and a good source of magnesium, zinc, copper, iron, folate, vitamin E, B vitamins, and some calcium. Studies have shown cashews can help maintain heart health; protect against high blood pressure; and can also help with fatigue, headaches, muscle soreness, and spasms. They can also help to support healthy bones, teeth and muscles; and help the body utilize iron and eliminate free radicals. It is important to mention that cashews do have a high fat content. However, because of the high levels of monounsaturated fatty acids, such as oleic acid, they can assist with heart health and lowering cholesterol. Cashews are actually considered one of the low fat nuts, with a lower fat content per serve than peanuts, almonds, walnuts and pecans. Best of all, they have a high energy density, and lots of dietary fibre. Yes! I remind myself of this constantly, as I throw another handful into the blender! Make sure you check with your health care professional if you are concerned about consuming lots of cashews.

Raw cashews would be at the top of my “can’t live without” foods. I absolutely love the morish buttery flavour and can’t get enough of them, as a quick raw snack, as a topping for raw salads and stir-fries; to crunch up fruit salads; enrich gluten baked goods and raw treats; for making home made raw cashew milk and cashew butter; as a base for vegan creams, cheeses and sauces; as well as the most delicious way to cream vegan soups, stews and curries. They are not just for Thai, Chinese and Indian cooking!

“Chestnuts roasting on an open fire”. Oh my! Fresh chestnuts are seasonal, highly perishable and need to be stored in next to freezing temperatures to be enjoyed. There are several varieties of chesnuts which vary in size, flavour and texture -- the main varieties being European (or sweet), Japanese, Chinese and American. Don’t confuse these with Chinese water chestnuts which are actually aquatic vegetables. In the Winter (about September to February), a lot of countries in the Northern hemisphere enjoy fresh chestnuts, which are then roasted for the holiday season. The Italian chestnuts are delicious and are used widely in Italy for gelato, pastas, desserts and baked goods. But you can now find fantastic chestnuts grown in Asia, Australian and New Zealand. The chestnut industry in Victoria, Australia is growing strongly. I purchase delicious chestnut puree from the Victoria market to make incredible gluten free cakes all the time. Try making a chocolate chestnut cake. It is absolutely to die for!

Chestnuts can also be found in cans or jars preserved in water or syrup. You can also purchase dried chestnuts from health food stores, which can be ground into chestnut flour for use in gluten free baked goods. This way chestnuts can be enjoyed all-year round, making them a versatile addition to recipes. Chestnuts have a high water content, They have a naturally creamy, slightly sweet flavour that is quite subtle, which makes them sensational for adding moisture to gluten free cakes and gluten free breads.

Chestnuts are much lower in calories than most other nuts and seeds. They also contain very little fat, that is mostly unsaturated; but the carbohydrate content is a lot higher. Chestnuts contain a lot of starch, which is slowly converted into sugars as the plant matures. Chestnuts remain a treat food rather than a staple for me. I must admit that I don’t eat chestnuts nearly as much as the other nuts and seeds. But chestnut puree and chestnut flour is so incredible to work with in gluten free baking that I had to include it in my list of favourite nuts and seeds.

Chia seeds are grain-like seeds that are harvested from the Savia Hispanica plant which is related to mint. If you have not acquainted with these magical little seeds, get with the program! Chia has been revered for centuries as a complete superfood. It was so valuable in ancient civilizations that it was used as currency. It was a staple food in the diet of the Aztecs and the Mayans, and has gradually gained momentum in the natural health community since the 1990’s. for its superior nutritional profile and incredible culinary versatility.

Chia is whole grown containing all componants of the grain -- bran, germ and endosperm. It is grown in central and south America and is available in three major varieties – black, white or mixed. Chia is the highest plant-based source of Omega 3 fatty acids, protein and fibre. The protein has a complete amino acid profile, which is easily utilized by the body; the omega 3 to omega 6 ratio is extremely well balanced at 3:2; and the fibre is soluble. Chia is also a rich source of calcium, containing more than the same weight of dairy milk; three times more iron than spinach; fifteen times more magnesium than broccoli; and a truckload of antioxidants.

Chia seeds have a mild nutty flavour that does not alter the flavour of dishes and is very easily digested. It can be eaten raw – sprinkled or crushed over cereals, raw salads, vegetarian stir-fries, curries and soups; or prepared in numerous ways for a variety of dishes. It makes a fantastic nutritious gluten free porridge; a wonderful binder for vegan burgers, patties, slices and power bars; and is a phenomenal way to enrich gluten free baked goods and raw vegan smoothies. Chia sprouts are also incredibly tasty for use in raw salads, veggie wraps, sandwiches and stir-fries. I alternate between two tablesppons of Chia seeds or LSA every day to boost the nutritional profile of my breakfast.

Chia can also be used as a vegan gluten free gel. The seeds are highly absorbant and develop a highly gelatinous quality when soaked in water or juice. The seeds absorb up to nine times their weight in liquid. Whisk about 1 tablespoon of chia seeds into 1 cup of liquid and store in a sealed glass jar in the fridge for about a week. This gel can be added to raw smoothies, vegan soups, sauces and desserts. This gel-like quality assists the body with retaining fluids and electrolytes, and helps to lower the glycemic index of foods by slowing down the conversion of complex carbohydrates to sugar. It has also been shown to aid the absorption of calcium and assist in muscle and tissue building; and bulks up food in the colon helping with cleansing and elimination.

Do your health a favour and hop into a tablespoon of Chia a day. Your body and snout will thank you!

Flaxseeds, or linseeds, as they are known in Australia, come from the flowers of the flax plant and can be found whole, ground into meal, or pressed into oil. Flaxseeds look like little flat beads that are a little bit larger than sesame seeds. They have a smooth shiny appearance that is either reddish brown or amber depending on whether they are a golden or brown variety.

These little seeds may be tiny, but they pack a huge nutritional punch. Consuming raw ground flaxseeds (which makes them more available to the body) is one the best things you can do for your health. Raw flax meal is a fantastic raw vegan source of essential omega fatty acids 3, 6 and 9 which have been linked to decreasing the risk of heart disease and cancer and combating inflammation. Flaxseeds are a phenomenal source of fibre – both soluble and insoluble, which helps aid digestion and colon health; lower blood pressure and cholesterol; and stabilize blood sugar levels assisting with diabetes. They are also a good source of most of the B Vitamins, magnesium and manganese. Linseeds are also high in phtyochemicals, including powerful antioxidants. They are on the richest sources of lignans that convert to substances that help balance female hormone levels in the body. Studies have shown this to prevent breast cancer, reduce menopausal symptoms, and increase fertility.

Flaxseed oils are very unstable and should never be heated. Always store flaxseeds in a glass air-tight container in the fridge and try to purchase as fresh as possible from a health food store with a high turnover. I like to look for stores that keep the flaxseeds, flax meal and oil in the fridge. I don’t purchase pre-ground flaxmeal as I don’t know how long it has been sitting in the store bins. I prefer to purchase whole flaxseeds, which have a longer shelf life, and grind my own. I use a spice or coffee grinder.

You need to grind flaxseeds in order to make the nutrients available and easily absorbed. Otherwise, they just pass through the body under-utilized. Flaxseed oil is touted as a wonderful nutritional supplement and does have enormous health benefits. However, it does not contain the phytochemicals or fibre of the whole seeds. I prefer to grind the seeds and get the oil and all of the other goodies. Flaxseeds are incredibly useful in vegetarian and vegan cooking. Not only are they delicious with a subtle earthy nutty flavour, they are a wonderful way to enrich raw smoothies, vegan puddings, gluten free pies and slices. They make a fantastic egg free binding agent in slices, bars, cakes, gluten free cookies and muffins; and are great in allergy free gluten free breads. You can also just sprinkle the flax meal over fruit, yoghurt, vegan ice cream, vegetarian stir-fries, vegan soups, raw salads, stews and casseroles. It is also one of the principle ingredients in LSA which I use in everything!

You will notice if I use flaxseeds in recipes, I will add it separately at the very end. This is because the soluble fibre in flaxseeds causes liquids thicken and if left sitting will alter the consistency of a batter or mixture. Stir it through or fold it in as close to baking as possible.

Hazelnuts are the nut from the Hazel tree and will always be paired with chocolate in my culinary world. I don’t tend to use hazelnuts as much as other nuts. They are generally reserved for decadent treats like pralines, chocolates tortes, home made ice creams, hazelnut butter and chocolate spread (Nutella) and chocolate pancakes!

You can eat hazelnuts raw or toasted. I don’t eat them very often and most often make a rare exception and roast them to enhance their mild sweet flavour for use in treats. I always skin them to remove the bitterness that is contained in the brown skins. You can blanch them or roll them in a tea towel to skin them. You can use hazelnuts for savoury dishes. But in my opinion, they fair better in desserts and sweet spreads.

Turkey is the largest producer of hazelnuts. But they are also harvested in the U.S, Italy, Canada, Chili, Australia and New Zealand. Having grown up in Australia, I grew up eating copious amounts of Cadbury hazelnut chocolate. In fact, Australia is on the largest importers of hazelnuts to satisfy this traditional Aussie addiction. Try making your own naturally sweetened pralines or chocolates using hazelnuts. They are to die for and slightly less naughty. Homemade hazelnut sauce made with raw cacao nibs, coconut butter, hazelnuts and agave is fantastic drizzled on vegan ice cream or fruit. YUM! I do occasionally use hazelnut oil in some hazelnut dessert recipes.

You can purchase hazelnuts shelled and unshelled. Hazelnuts have a smooth, brown glossy shell that should have no cracks or holes. To check if they are fresh, pick them up and shake them. If the nut rattles inside they have lost their moisture and spoiled. Shelled hazelnuts should be plump; any shrivelled hazelnuts have passed their prime. Always purchase hazelnuts from a health food store with a high turnover, and store in the fridge or freezer. They really should be used within a month. I only purchase hazelnuts as I need them. I don’t keep them in the house or I will eat far too much chocolate hazelnut cake!

Hazelnuts do have a high fat content, are are considered decadent; but they are also rich in protein, dietary fibre, magnesium and B Vitamins; and have the highest antioxidant content of any nuts; and the lowest percentage of saturated fats (as well as almonds and pinenuts) of any nuts. Hazelnuts also contain significant amounts of calcium, iron and zinc; and are a good source of oleic acid and other heart-healthy fats. They are also one of the richest sources of Vitamin E; and are known to help combat heart disease and cancer. Does that make us all feel less guilty? Just nod “Yes” and keep grabbing for the chocolate.

Thank you Australia, for giving us the glorious macadamia nut. I know it was Hawaii that put them on the international stage, but at the risk of sounding parochial, Australia is still the largest producer of macadamias and they are of superior quality! So there is my opinion on that! Aussies grow up eating macadamias – raw, salted, sweetened, chocolate covered. We will take them any way we can get them. I must admit, that my guilty little toxic indulgence of choice will always be a Patons Chocolate Royale that promises to give you the secrets of the universe with every heavenly bite. Unfortunately, I need to coat-check my colon in order to enjoy them in large quantities. Rather than subject myself to toxic overload, I prefer to enjoy my macadamias raw in order to preserve the delicate fats and oils.

I use macadamias a lot to cream vegan soups and stews; as a base for raw dips, spreads, salad dressings and frosting; and to enrich gluten free baked treats. They are so naturally rich, buttery and creamy that they are invaluable in the vegan world, as they lend themselves beautifully to sweet or savoury flavourings. The combine well with chocolate, vanilla, sun-dried tomatoes, roasted vegetables and herbs. My favourite decadent raw vegan smoothies are made with home made raw macadamia nut milk, chocolate and banana; and try making vegan ice cream with raw home made macadamia butter. Oh, show me the way to gluten free, dairy free heaven! I will occasionally eat a few as a snack. But I find them incredibly rich, and will always grab for some raw cashews or raw almonds first.

Raw macadamias are highly nutritious. They have the highest amount of the good beneficial monounsaturated fat oleic acid (omega 9) of any nut; and they are cholesterol and sodium free. Macadamia Nuts contain about 10% protein and 10% carbohydrate, which is lower than most nutty counterparts. But they contain the highest amount of selenium; second only to Brazil Nuts. And they are loaded with zinc. They contain potassium for healthy brain, metabolic function, and muscle strength; manganese, which lowers blood sugar, and aids in the absorption of calcium, and therefore, bone function; thiamin for heart health and digestive health; and fibre, which we know helps with good colon health.

The only draw back to macadamias is that they are really expensive. This is largely due to the fact that the outer kernel is so hard and difficult to crack open. You very rarely find unshelled macadamias for this reason. Macadamias are extremely high in fat and are incredibly susceptible to rancidity. They should always be purchased as freshly as possible and stored in a sealed glass container in the fridge. I try to use them in raw dishes so as not to heat or roast them in order to preserve the delicate fats and oils. But I will puree raw macadamias into vegan soups and stews.

This delectable nut comes from the fruit of Hickory Tree or Pecan tree native to the Americas. Pecans are another decadent wonder we acquired from the Native Americans, who enjoyed pecans for centuries. The European settlers were a bit slow off the mark, and it was the Mexicans who started the first plantations in the 17th century, with plantations cropping up all over North America some time later. Mexico still grows pecans in plentiful amounts today. But it is the United States that produces over 80% of the world’s pecans. They are also grown in Australia, as well as parts of Central and South America, China, Israel and South Africa.

As with so many other nuts, pecans are technically a drupe (a fruit with a single stone) that matures and splits. Pecans resemble walnuts in appearance and taste. They are an excellent source of protein and healthy unsaturated fats that can lower cholesterol and protect against heart disease. They also contain significant amounts of Vitamin E, which has powerful antioxidant properties. They also contain calcium, magnesium, phosphorus, potassium, zinc, and Vitamins A and B. Pecans are also a great source of fibre, and are sodium and cholesterol free. Yes, I tell myself this as I grab for a second slice of pecan pie!

As with all other nuts, pecans should be eaten in moderation as part of a balanced diet. Pecans do contain significant amounts of Omega 6 fatty acids, but only about half as much as walnuts. They can be eaten raw, but I find them too rich and buttery for snacks; and like walnuts, can be a little bitter by the handful! I only ever use them to make sweet treats like blender pecan pie, gluten free sweet breads and gluten free muffins, and pralines. Home made pecan butter whipped up in your high speed blender is delicious! Try stirring through some pecan butter or chopped pecans and maple syrup for a quick praline ice cream. Oh show me the way to piggy heaven!

Pecans can be purchased whole or shelled. Always buy pecans from a health food store with a high turnover to ensure maximum freshness. The shells should not have any cracks or holes and the nut should not rattle if shaken. Most pecans available are shelled. The nuts should be full and plump. Never buy pecans that have shrivelled. These nuts are past their prime. Pecans have a high fat content and are highly susceptible to rancidity. Store in a sealed container in the fridge or freeze.

Unlike raw almonds, cashews, pumpkin seeds, flaxseeds and sunflower seeds, which are always on hand in my fridge, I do not keep pecans in the house unless I need them for a recipe. I will buy them fresh as I need them. Try my mum’s gluten free blender pecan pie. Just blend, pour and bake. The pie makes its own subtle crust and it is absolutely to die for.

Pine nuts are the edible seeds of pine. Pine “nuts” are actually seeds in the botanical sense. About 20 species have seeds that are large enough to harvest. Each species of pine yields pine nuts of slightly different personalities (size and shape with thick or thin shells) and nutritional profiles. Different countries in Europe and Asia use their native varieties. Europe mainly uses the Stone Pine, which yields plump, ivory seeds that are buttery and bursting with a slightly sweet flavour. They also contain the most protein. North America mainly uses Pinyon pines to obtain seeds. These are the largest pine nuts and are the easiest to shell. Pine nuts are very important to the Native American community in the United States. There is actually legislation in place to protect their right to harvest pine nuts. Asian pine nuts generally come from the Chinese Nut Pine. China is now the largest exporter of pine nuts. Their nuts are more triangular, have a milder flavour and are about a third of the price of other varieties. They are of inferior quality, in my opinion, and have often been sprayed by toxins before packaging.

I prefer the European varieties. But you will pay for them! Most pine cones are very hard and need to be heated or sun-dried in order to crack the shells open and collect the seeds. Collecting pine nuts is hard work! They are very often harvested and shelled by hand, which accounts for the really high price. But when my snout dips into the trough of pine nut perfection, the extra dollars pale in comparison with the culinary pleasure, making the splurge more than worth it!

Pine nuts are a good source of protein, zinc, manganese, Vitamin B and dietary fibre. But more importantly, they are absolutely loaded with flavour! They are mostly available shelled and absolutely must be refrigerated. They have the shortest shelf life of all the nuts and seeds and are the most highly susceptible to rancidity. They can go rancid in a matter of days in hot humid conditions. In fact, a lot of the pine nuts hanging up in the grocery store aisle have already gone rancid, and, as a result have little flavour. Try to purchase from a health food store with a high turnover that keeps their pine nuts in the fridge. You want to ensure a quality product with the best flavour. For this reason, I do not keep pine nuts in the house. I buy as fresh as possible when I need them. Sometimes I will even order them in.

We are all familiar with the delicious Italian pesto that can be made by adding pine nuts to fresh herbs and roasted vegetables. But pine nuts are sensational sprinkled on gluten free pizza and pasta, raw salads, vegetarian stir-fries, casseroles, stews and vegan soups. I often add them to seamed vegetables with some ghee. I love them sprinkled over wilted spinach! They also add a gorgeous depth of flavour to rice pilafs and other gluten free grain dishes. They are also a delightful addition to gluten free breads, muffins, biscuits and cookies. I typically use pine nuts in savoury dishes. But I will make Italian and Middle Eastern cookies and desserts with them, and pine nuts really give the sweetness an edge that makes my snout sing!

Typically pine nuts are toasted to bring out the crunchiness and flavour. As with all other nuts and seeds, I don’t do this. I almost always eat them raw to protect the delicate fats and oils. If you purchase quality pine nuts from a good fresh source, the raw flavour is sublime. Try making a raw paste with some pine nuts, olive oil, salt and lemon juice. Delish! Or for a sweet treat, some pine nuts, honey and almonds, Oh My! But I will admit, that when I am feeling home sick for Italy, I will make a paper cone, toast and salt them, and eat them like popcorn, just like the street vendors serve them. Gotta love those Italians. They sure know how to eat!

Pistachios, like many of the other “nuts” are not botanical nuts but the seed of the fruit or drupe of the pistachio tree. Pistachios are native to the Middle East and are commercially produced in Syria, Iran, Greece, Turkey, Italy, China, Morocco, Australia and Mexico. The United States (mainly California) and Iran remain the largest producers of pistachios. Pistachios have a hard beige shell that expands when it ripens to crack open so we can get our little fingers into that delicious purple/green meat. It’s almost like they are begging to be devoured. So any self-respecting pig must oblige and jump in the trough.

It is hard to quit eating pistachios – they are so morish! They make such a delicious power snack, or perfect to have with drinks before dinner or to watch a movie. The ones that don’t open -- it is nature’s way of saying “don’t eat me”. These are kernels that have not grown properly and should be discarded. Pistachios lend themselves beautifully to sweet or savoury flavourings and can be added into any gluten free baked goods or sweet treats. I will give absolutely anything “pistachio-flavoured” a go! Pistachios are loaded with protein, fibre, calcium, iron and Vitamin E. They have been linked to reducing cholesterol levels and are full of antioxidants. I tell myself this as I grab my third or fourth handful in one sitting! I once shelled so many pistachios in one sitting that my fingers were raw! Embarrassing but true.

You can purchase pistachios roasted and salted. But like all the other nuts, I prefer to eat them raw to capitalize on the delicate fats and oils. You can also purchase “pistachio meat” which has been shelled and makes life so much easier. These have a shorter shelf-life and I prefer to purchase my pistachios in the shell. Having them shelled just takes al of the romance out of it! I fell in piggy love with pistachio gelato when I was in Sicily many years ago, and I have been chowing down on “all things pistachio” ever since. I love to make raw vegan pistachio ice cream, vegan puddings and smoothies; and I cannot pass up gluten free pistachio biscotti and sweet pistachio cookies. They are also delicious tossed in raw salads, vegetarian stir-fries and casseroles.

Those of you with food allergies: pistachios do contain urushiol, which is an irritant that can cause allergic reactions. Pistachios have a high fat and low water content and should always be purchased from a health food store or gourmet grocer with a high turnover to ensure freshness and quality. Always store in a sealed glass container in the fridge. Try making your own pistachio butter in your high speed blender (I like to use a Vitamix). Oh show me the way to piggy heaven!

Poppy seeds are the tiny hard grain-like oilseeds of the opium poppy native to the Middle East, and now grown in China, India and Afghanistan. Ripe poppy seeds for culinary use do not have the narcotic properties of the plant. They have a mild, sweet nutty flavour and are used whole or ground.

Poppy seeds come in a variety of colours such as the blue poppy seeds or European poppy seeds that we typically find on the tops of gluten free breads, bagels, muffins, cakes, biscuits, cookies pastries and strudels. These poppy seeds are mainly produced in Holland and Canada. Holland holds the mantle for the highest quality poppy seeds. Australia does produce blue poppy seeds. But I am sorry to say, that the quality is nowhere near that of the Dutch variety. White poppy seeds, sometimes referred to as Asian, Indian or Middle Eastern poppy seeds which are used in breads, pretzels, desserts and candies are also widely available. There is not a lot of difference in flavour and texture between the two varieties. It is really a matter of personal preference and availability. Blue poppy seeds are a little bit larger than white poppy seeds. But they are both tiny little kidney-shaped beads.

I find it almost impossible to pass up a slice of gluten free lemon and poppy seed cake. Poppy seeds have been used for medicinal purposes in ancient Egyption cultures and there are many culinary uses that range from a thickening agent for stews and curries; as a spice, condiment and filling, or as a garnish. Poppy seeds are incredibly tiny and I tend to only use them for aesthetics – to add a crunchy texture and appearance to my gluten free baked goods. But having said that, they are yummy stir-fried in ghee and sprinkled on stir-fried vegetables. I don’t tend to use them as much as the other raw nuts and seeds. But wanted to include them in my list of favourite nuts and seeds as they do add a touch of decadence to baked treats.

The Germans and Eastern Europeans makes exquisite poppy seed pastes to fill their scrolls and pastries. They are absolutely divine! Try grinding poppy seeds into a paste with some butter, vanilla, cinnamon and honey. It makes a delightful natural filling for gluten free croissants. I will say that poppy seeds are incredibly difficult to grind, and it is one of the only things I will not recommend grinding in a food processor. You can grind them in a spice grinder or coffee grinder after lightly toasting them. But you will get the best results if you soak them in boiling water for a few hours before grinding them with a mortar and pestle. Muscle up and you efforts will be worth it.

Pepitas or pumpkin seeds are the superfood seeds of the miraculous pumpkin, native to the Americas. Today the largest producers are the United States, Mexico, India and China. I have always said that pumpkin is the most underutilized food in the standard American diet. At least they make use of the nutrient-dense seeds! Pepitas are a common ingredient in Latin American, Mexican and North American cuisines. As squash was one of the first domesticated plants in the Americas, there is a long history of enjoying pepitas dating back to the native Americans and ancient Aztec civilizations. They certainly knew how to pick their foods!

Pumpkin seeds are one of the highest natural sources of protein with all of the essential amino acids. A handful of pepitas makes up almost half the recommended daily allowance of protein. They are also a rich source of iron. One cup of pepitas as a snack takes care of almost half of the recommended daily allowance of iron. Pepitas are also a good source of zinc, which has been linked to assisting with prostate health and bone density; and calcium, magnesium, manganese, potassium, phosphorus, and copper; as well as Vitamin A, B and E. They also contain heart-healthy unsaturated fats and essential fatty acids such as omega 3 and omega 6. Pumpkin seeds have also been shown to lower cholesterol levels and assist with heart health; as well as combat arthritis with their anti-inflammatory properties. The high amount of tryptophan contained in pepitas has also prompted researchers to use it to help people suffering anxiety and depression.

Pumpkin seeds have a subtle sweet and nutty flavour and chewy texture. Some have a creamy husk But the majority of pepitas sold are flat and dark green in colour. They are commonly sold roasted and salted or spiced for use as a snack. But I always purchase and consume them raw so I can soak and dehydrate them in order to preserve their delicate fats and oils, and the integrity of their nutritional profile.

I always have raw pumpkin seeds on hand for a quick power snack, along with raw almonds and sunflower seeds. I use them a lot to enrich raw power bars, slices, raw smoothies, vegan puddings and desserts; as well as throwing them in gluten free baked goods such as breads, cakes, muffins, cookies and pies. They are fantastic in vegetarian stir-fries, vegan curries, casseroles and raw salads. As well as sprinkled on porridge and other cereals, puddings, yoghurts and custards. Try incorporating a mix of pumpkin seeds and almonds into your vegetable burgers. YUM!

Always purchase pumpkin seeds from a health food store with a high turn over to ensure maximum freshness and quality, and store in a sealed glass container in the fridge, and consume within a couple of months. You can easily makes your own by scooping them out of the pumpkins and then dehydrating them at a low temperature. Good news for people with food sensitivities -- pumpkin seeds are not a common allergenic food and contain less oxalates than other raw nuts and seeds.

Sesame seeds are the tiny flat oval edible oil-rich seeds from the sesame plant. The largest producers of sesame seeds are China, India and Africa. Sesame seeds come in a variety of colours ranging from cream, yellow, red and black; with the white and black being the most widely used. The famous phrase “open sesame” comes from observing the sesame pod which expands open as it matures.

Sesame seeds are used extensively in cuisines all over the world to add a rich nutty flavour and texture to gluten free breads, bagels, buns, muffins and crackers; or as a garnish on stir-fries, sushi, raw salads, vegetarian stir-fries, vegan curries and casseroles. Sesame seeds are used to make condiments such as Japanese gomasio, Egyption dukkah, and Indian Milakai Podi. The pale white sesame seeds are more widely used in Western and Middle Eastern dishes, whereas the black sesame seeds seem to be favoured by the Indians and Japanese.

Sesame seeds are one of the most versatile foods, lending themselves beautifully to sweet or savoury flavourings. They are exquisite blended with honey and other sweeteners for gluten free cookies, biscuits slices and candies. Sweet sesame paste is exquisite as a filling in gluten free pastries and pies; and sesame seed butter or tahini is phenomenal in vegan ice creams, puddings and cakes; as well as a principle ingredient in the ever popular hummus. 

Try slathering some tahini on a rice cake with a bit of honey for a power snack. Tahini, lemon juice and garlic makes a sensational vegan dip or salad dressing. Or try sprinkling some sesame seeds over steamed vegetables and ghee. YUM! I like to make a lot of raw sesame seed bars for nutritional snacks. Middle Eastern and Asian desserts use sesame seeds a lot. A good piece of Halvah (a mixture of sesame seeds and honey) is absolutely delicious; as is a good black sesame Japanese sesame ice cream. The ladies of ancient Babylon would eat this as a beauty elixir, and Roman soldiers believed it would promote strength for battle.

Sesame seeds are incredibly rich in calcium, iron, magnesium, manganese, copper, Vitamin B and E; as well as phytooestrogens such as lignans that regulate hormone levels in women, and have antioxidant and anti-cancer properties. They have also been shown to lower cholesterol and blood pressure; assist with heart and bone health; Sesame seeds are like flaxseeds, in that their nutrients are more easily available when ground up. Make some home made tahini and slather it on a vegetable stick every day as a snack and you are good to go!

Sesame seeds are available hulled and unhulled (sometimes called tan or dark). I always purchase them hulled, in order to get the goodness of the raw seed without the oxalates that render them difficult to digest. Un-hulled sesame seeds have a longer shelf life. But all sesame seeds are prone to rancidity and should be stored in the fridge in a sealed glass container and consumed within a few months. Another important thing to mention about sesame seeds is that contain high amounts of phytic acid, which is an anti-nutrient which retards digestion. They should always be soaked and dehydrated before consumption. This is why I always make my own tahini from soaked sesame seeds. Check out my Why Soak Nuts and Grains Page for more information about the benefits of soaking. Those of you with food allergies, make sure you are individually tested for sesame seeds. Allergies to sesame seeds appear to be on the rise.

Sunflower seeds are the fruit of the sunflower that is native to North America and was eaten by Native Americans for years. Sunflower seeds are small flat beige kernels which are covered in a black or grey striped shell. They are available as whole in-shell seeds or dehulled kernels. They have a mild nutty flavour and a tender texture that makes them a popular food in many countries. The whole seeds are a popular snack food in the Mediterranean in places like Turkey and Israel, and are commonly used in recipes. However, in the West, we typically consume the pale, hulled seeds. These have been mechanically processed, but are still available in raw or roasted varieties.

I purchase sunflower seeds raw and soak and dehydrate them before consumption. They are a wonderful alkaline snack food that is loaded with nutrients, they are one of the principle ingredients in LSA, and can be used to make delicious home made sunflower seed butter as a wonderful nut free alternative to conventional peanut and almond butters. I always have a jar of raw sunflower seeds on hand in the fridge for a quick snack, or for use in raw salads, raw power bars, gluten free baked treats, pies, raw smoothies and vegan soups. I love to sprinkle them on porridge and cereals, and they are a yummy way to enrich vegan ice creams. You can also sprout sunflower seeds for use in salads, stir-fries and curries.

Besides being delicious, they are a good source of fibre, protein, essential fatty acids, Vitamins B, calcium, iron, zinc, magnesium, potassium, manganese and selenium. They contain large amounts of Vitamin E. In fact, ¼ cup takes care of ½ of the recommended daily requirement. They also contain significant amounts of tryptophan like pumpkin seeds and may help with depression and anxiety. Sunflower seeds have been linked to lowering cholesterol, blood pressure and promoting heart health, as well as The Vitamin E provides antioxidant and anti-inflammatory benefits.

Sunflower seeds have a high oil content and are subject to rancidity. Always purchase from a health food store with a high turnover to ensure maximum freshness and quality, and store in a sealed glass container in the fridge. Good news for those of you with food allergies, sunflower seeds are not a common food to cause allergies. But always be individually tested if you are aware of an existing nut allergy.

There are about twenty one species of walnut trees, but a lot are not harvested for culinary use due to the shells being too hard and the kernels being too small. They, like so many of the other “nuts” are actually drupes, which dry when matured to leave the outer layer, shell and seed that we eat as the walnut. The most popular varieties cultivated for human consumption are the Persian or English Walnut which was native to India and The Middle East, but is now found widely in Europe and other parts of the world; and the Black Walnut and White Walnut, which are native to North America.

Despite this, the English walnuts are the variety most commonly found in the United States. In fact, a large percentage of the world’s supply of walnuts are produced in California. But significant amounts of walnuts are cultivated in China, Iran, Turkey, Romania and France. English walnuts have shells that are easily opened with a nutcracker, and thin skins and large nuts that yield the most meat, making them very easy to use.

Walnut kernels look like cream butterflies covered in a thin brown skin encased in a hard brown shell. Walnuts are a wonderful source of essential fatty acids, and have the highest amount of Omega 3; in fact just 1/4 cup accounts for over 90% of the recommended daily allowance. These unsaturated vegetable fats are known to have powerful anti-inflammatory properties, and have been shown to boost brain activity and cognitive function; as well as assist with asthma, arthritis, bone health, ands skin conditions such as psoriasis and eczema. These healthy fats also lower cholesterol and blood pressure, assisting with cardiovascular health. No coincidence that walnuts look exactly like the two hemispheres of a brain! Walnuts also contain powerful antioxidants such as ellagic acid, which boosts immunity and combats free radical damages and cancer. They are also a great source of copper and manganese, which boost these antioxidants, as well as calcium, iron and fibre. Another benefit of walnuts, which is of particular interest to me, is the amount of naturally available melatonin contained in walnuts. Melatonin is a hormone produced by the body that regulates sleep. For someone who travels as much as I do, crossing time zones and constantly suffering from jet-lag, walnuts are wonderful for promoting a nice restful sleep.  Try sprinkling some raw walnuts on your salad or steamed veggies for dinner. Melatonin is also a powerful antioxidant. The amount of melatonin our bodies produce decreases with age, so consuming a handful of walnuts a few times a week could be even more beneficial for older people.

You can purchase walnuts whole or shelled. The whole variety have a longer shelf life. Make sure the shells are not cracked or stained and do not smell rancid. Purchase from a health food store with a high turnover to ensure maximum freshness. Shelled walnuts are even more susceptible to rancidity due to the high polyunsaturated fat content, and need to be stored in a sealed container in the fridge. Always purchase plump (not shriveled) kernels from health food stores with a high turnover to ensure maximum freshness and quality, and consume within about six months.

I always soak and dehydrate my raw walnuts. They have a naturally bitter flavour, so I don’t tend to eat them by the handful on their own for a raw snack as I do with raw cashews, raw almonds and raw macadamias. But walnuts are gorgeous for complimenting sweet and savoury flavours, making them a versatile addition to a myriad of dishes. I often throw them with raw salads and fruits to balance out the sweetness, or toss them into grain pilafs for an added crunchiness and depth of flavour. They are also gorgeous in gluten free baked goods such as breads, muffins and cakes. I absolutely love using them with banana and maple syrup, chocolate, apples, carrot and zucchini.

Walnut pastes make a great base for vegan dips, pates and spreads such as the fabulous Muhammara. Walnuts are a great topping for cereals, puddings and yoghurts. They also work beautifully with dried fruits and cheeses.

Agar is one of the greatest gifts from the sea to vegans and raw foodists. I first started using it during my macrobiotic days and have not looked back. I feel like it is superior to animal gelatin. It is easier to use and has additional nutritional and health benefits. Agar comes in small packages of clear white flakes (or powder) that when mixed with filtered water act like a fantastic vegan gelatine that is used to thicken vegan sauces, soups and stews; and is wonderful and for making vegan desserts and puddings, vegan ice cream, vegan pie fillings, fruit jellies, jello etc.

Agar is incredibly easy to work with. I will talk about agar flakes, as they are much easier to find than agar powder. Agar powder is more concentrated and a lot easier to work with. But it can be difficult to source. To use the flakes: Just add one heaped tablespoon of agar flakes to every cup of liquid. Always add the agar to cold liquid for the best results, and then slowly simmer at a low temperature for about 20 minutes. The mixture will start to thicken and gel at room temperature, and will set once refrigerated.

Agar aids healthy digestion by lubricating the colon; and can have a mild laxative affect helping to alleviate constipation. For a fantastic healthy fruit jello for the kids: just thicken pure fruit juice and set in the fridge with chunks of fruit pieces. Serve with some vegan cashew cream and devour. I use agar a lot to thicken vegan desserts and just could not live without it.

Arame is a fantastic brown, spaghetti-like sea vegetable that has a sweet nutty flavour that can be enjoyed cooked or raw. It is loaded with calcium, iron, magnesium, iodine and Vitamin A. It is also known to contain lignans which protect against cancer. It usually comes packaged in a dry state in shredded pieces like hijiki that can be easily rehydrated by soaking in some filtered water for about 15 minutes.

I will often top my raw salads with a heap of arame for a mineral boost. I also like to stir-fry arame with some red onions and greens; or mix it in the food processor with some vegetables and cooked grain to make vegetable burgers. Arame has a mild flavour that makes it a versatile addition to most savoury dishes. It can be added to vegetarian pilafs, stews and vegan soups; as well as gluten free breads, muffins and vegetarian omelettes. Arame is often served as a side dish in macrobiotic cuisine and makes a fantastic side salad or pickle mix.

Dulse is a reddy brown sea vegetable that grows along shores of the North Atlantic. Dulse has a rich smoky flavour and makes a fantastic quick snack for travelling. It is loaded with iron and always gives me a boost of energy when I am driving in the car or sitting on a plane. Dulse does not need to be soaked first. It has a nice chewy texture that can be enjoyed right out of the packaging. It is fantastic for use in raw salads.

I like to stir-fry strips of dulse with some onions and green vegetables for a mineral-rich stir-fry; or try adding some vegetable broth to this mixture for an iron-building energy soup. It is full of flavour and makes a fantastic base for vegan soups and stews. Dulse has about thirty times more potassium than a banana and two hundred times more iron than beetroot. It is high vitamin B and contains significant amount of protein.

Dulse is sold as large pieces or can be found as a granulated condiment. I really love the Maine Coast Sea Seasonings Organic Dulse with Garlic granules. Powdered dulse has a slightly spicy flavour that makes a fantastic alternative for salt and pepper.

Hijiki is a little bit more high-maintenance than some of the other sea vegetables, requiring a longer soaking time, but is well worth the effort, containing about fourteen times more calcium than dairy milk, and a ton of protein. Hijiki is a black spaghetti-like sea vegetable that grows on the rocky coastline of Japan, China and Korea. It is loaded with fibre and calcium, iron and magnesium. It has a mild, salty, fishy flavour.

Hijiki needs to be rinsed really thoroughly after soaking. Soak for at least a few hours for the best results. Then simmer for about an hour to get it really tender. It is a wonderful addition to vegetable soups and stews, and is fantastic stir-fried with onions, carrots and greens or used in raw salads. YUM!

Just note that hijiki has been shown to contain inorganic arsenic. Exposure to small amounts does not pose a health risk. But I would not recommend consuming hijiki in large amounts.

Irish moss is just a nutritional powerhouse -- rich in iodine, sulphur, calcium, potassium, manganese; Vitamins A, C, D, E, F and K, Vitamins B1, B2 and B12, as well as protein. This impressive nutritional profile makes it incredibly useful for restoring the body after a period of great illness and for strengthening the respiratory system.

Irish moss is a red algae that grows along the coast of North America and the Atlantic coast of Europe. It has a natural gelatinous texture and is used widely to produce carrageenan which is used as a thickener in a lot of packaged ice creams and desserts. It varies in colour from yellow to brown, and turns a creamy colour when soaked. Irish moss will keep dry in a cool dark place for about a year. It is great for thickening vegan desserts or for adding a springiness to raw dehydrated sprouted breads.

Rinse your moss a few times and then soak in filtered water for about twenty four hours. Make sure you change the water a couple of times during this time. As soon as it turns a creamy colour and has doubled in size it is ready. You can store this in the fridge in a glass container for about three weeks. Just make sure you change the filtered water every day. Don’t worry if it smells a bit like the sea. This doesn’t affect the taste or smell of your dishes. Blend the soaked Irish moss in the blender with enough filtered water to form a paste that can be used to thicken vegan puddings, ice creams, pie fillings and anything else. I use Irish moss a lot to thicken my raw desserts and smoothies. It is wonderful!

Kelp is a light brown/green sea vegetable that grows in plentiful amounts on the East and West coasts of the United States in cold waters. You can find kelp fresh or dried, and packaged in whole pieces, granulated, flaked or powdered. Kelp is loaded with minerals and is one of the richest sources of iodine -- about 150 times more than land vegetables. Kelp also contains about eight times more magnesium than land vegetables. It is also a great source of protein. Kelp is widely taken in capsule form as a supplement. But there are other ways to introduce it into your diet.

I will often sprinkle kelp flakes on my steamed vegetables or salads for a mineral hit. Maine coast sea seasonings have fantastic organic kelp granules that come in a convenient shaker. This is a really easy way to introduce kelp into your diet. I also chop it up to add a mineral hit to stir-fries, soups and stews. It adds a depth of flavour that is delicious. Kelp is also fantastic mixed into vegetable burgers and grain patties. Kelp noodles are fantastic for raw salads.

Kombu is a dark green/brown coloured sea vegetable that grows in the waters of Northern Japan. It is full of flavour and loaded with protein, calcium, iodine, potassium, and Vitamins A, C and B. It is enjoyed in a variety of ways in Japanese cuisine, as well as in other parts of Asia. You can find it dried, pickled and frozen at Asian markets and gourmet grocers. I usually purchase it dried, where it is sold in wide thick strips that need to be soaked or wiped before using. Kombu forms a white powdery outer layer when it is dried. This is completely normal and actually desirable, as it is full of flavour.

I soak kombu in filtered water for about half an hour and then simmer it to make a mineral-rich broth to cook gluten free grains in. If you are making Japanese stocks, kombu forms the base for dashi stock. It also brings an extraordinary depth of flavour to other soups and stews. I soak all of my legumes with a strip of kombu to help remove some of the gas and make them more digestible. It works a treat! I also like to simmer strips of kombu and then stir-fry with green vegetables and soy sauce. You can also soak, season and dehydrate strips of kombu in a dehydrator or on the low setting of your oven to make mineral-rich sea chips. They are loaded with phosphorus and are delicious! Dried kombu will keep in a sealed container in a cool, dark, dry place for a few years. Make sure there is no moisture or mould will develop.

Nori is sometimes called ‘laver’, and is the sea vegetable that most people are familiar with, being the most widely consumed seaweed in the West due to its prolific use in wrapping sushi rolls. But nori is not just for Japanese sushi (finger food). These purple black sheets can be chopped up for use in vegetarian omelettes, vegetable stir-fries, vegan soups, gluten free baked goods and raw desserts; and makes a fantastic nutritious snack.

Try making your own “nori chips” by cutting a toasted nori sheet into strips. These snacks are widely available at health food stores. Just be careful, as they tend to have a lot of added salt and sugar. I prefer to make my own. If your nori sheets are a bit soft you can easily crisp them up by quickly passing over a gas flame on your stove-top a couple of times. I love to wrap sprouts and raw vegetables up in sheets of nori for a quick lunch. Wrapping up stir-fried vegetables and grains in nori sheets makes a wonderful dinner in the winter too. Nori is delicious and easy to enjoy. It is also absolutely loaded with nutrients! It has twice the protein content of some meats and as much Vitamin A as carrots.

Wakame is a lot like kombu in that the soaking liquid can be used as a fantastic mineral-rich base for vegan soups and stews. Wakame can be found fresh or dried. If using dried wakame, purist macrobiotic chefs will say that soaking wakame reduces its flavour. But I think that dried wakame needs to be soaked for about an hour to reduce the saltiness and get it really soft and tender which makes it easier to work with.

Wakame is a long thin stringy greenish sea vegetable that has a hard spine that needs to be removed before using for best results. It is typically available in two varieties – brown and green. The brown wakame has a much stronger flavour than the green, which is mild and light. Wakame is loaded with protein, and is a rich source of iron and magnesium.

Wakame has a delightful sweet taste. I like to chop it into strips and toss with vegetables for a fantastic raw Summer salad mixed with cucumber and fresh greens. It forms the base for delicious seaweed salads, and is the seaweed of choice for most miso soups. It is also wonderful in stews and stir-fries, and makes a fantastic addition to grain patties and veggie burgers.