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Kale has so many beneficial properties its high in iron. It contains antioxidants such as such as carotenoids and flavonoids. It contains 10% of the RDA of omega-3 fatty acids, for beneficial anti-inflammatory.

Best used for: in replacement for spinach, added to juices and smoothie, finely chopped and add to foods.

Avocados and a delicious winter fruit that are not only a good sourse of monounsaturated fats, they are rich in fibre and healthy fats while naturally low in sugar and sodium. they contain 5g of fibre (17% of adult fibre needs)5g of fibre (17% of adult fibre needs), 36% of the recommended dietary intake (RDI) for folate, 31% of RDI for vitamin K, 24% of RDI for vitamin E and 15% of RDI for potassium.

Best used for: A replacement for high saturated fat dairy products, can be used for sweet or savoury cooking, can be baked on low temperatures, under 180C, and blended into smoothies or made into a creamy salad dressing.

Extra Virgin Coconut Oil is extracted from fresh white coconut flesh with no chemicals used during the production process. This gentle process allows the oil to retain all its natural goodness including fresh coconut essence, vitamin E and lauric acid.  It is rich in medium-chain triglycerides which and easy to digest and does not raised cholesterol levels. It is not hydrogenated and contains no ‘bad’ trans fatty acids. Its smoking point is 177°C.

Best used for: Baking, Sautéing food. Adding to food to get the delicious coconut flavour

Chia seeds (black or white) are the richest plant based source of Omega 3, dietary fibre, protein and antioxidants. Its high in omega 3, dietary fibre, protein as well as vitamins, minerals and antioxidants. The husk of the Chia seed consists of 55.5% dietary fibre and 26.1% complete protein.

Best used for: Adding it smoothies, taking with water, adding the cereals, soups, salad, backed with food.

Apple cider vinegar is not only a delicious vinegar to add to your food, its great for your health. It increases bile produce and helps the body maintain a healthy alkaline pH level, helping maintain a health digestive system and energy levels.

Best used for: shots 2-3 times a day for a quick and effective energy and digestion, made into a delicious salad dressing (my favourite is extra virgin olive oil, apple cider vinegar and tamari soy sauce, ratio of 3:2:1)