Nutritional Information Glossary

a/1/Apples are an excellent prebiotic, helping to feed your probiotic bacteria in your gut.  It  is now estimated that these simple bacteria are responsible for 70-85% of your immune system. Apples are a good source of vitamins A and B1 and rich in a number of minerals including potassium, calcium, phosphorus sodium and bioflavonoids. Apples are rich in pectin, which can help reduce high cholesterol levels and remove toxic metals such as lead and mercury and it binds radioactive residues and excretes them from the body.

2/ Arrowroot when combined with some blended up nuts or almond meal provides a light, healthy gluten free base as an alternative to other gluten free flours. 2/ Avocados contain from 5 to 22 percent of mainly monounsaturated fat, with its full complement of lipase. Lipase is the enzyme that breaks down the fat stores of lipids in our bodies. Therefore eating avocados helps your body to burn fat.

b/1/Basil contains exceptionally high levels of beta-carotene and vitamin A. These help act as protective vitamins against free radicals that play a role in aging and various disease processes.

2/ Beetroots are full of nutrients and have been valued for years as a blood tonic. They are rich in iron, magnesium, calcium, phosphorous, carotene, vitamin C and B complex.

3/Blueberries are a good source of fibre, Vitamins C and K and manganese.

4/Basmati Rice contains eight amino acids, folic acid and is low in sodium and has no colesterol. It is also gluten free and low in fat. Basmati has a low to medium glycaemic index ( G.I), meaning that the energy is realised at a slower steadier rate leading to a more balanced level of energy.

5/ Banana is the best fruit source of vitamin B6. B6 helps with the production of neurotransmitters including serotonin the mood balancing chemical our brain produces. The banana is also a wonderful source of vitamin C they are high in fibre they are extremely high in potassium and salt-free, making it perfect to beat blood pressure issues.

6/Baby Spinach is high in vitamin A, vitamin K and folate. Vitamin K is important for proper blood clotting. Vitamin A is necessary for healthy vision, immune function, and skin and bone health.  Folate is a vitamin that is especially important for woman of childbearing age, because it helps to prevent neural tube defects in developing babies.

7/ Butter is a source of Activator X, which helps your body absorb minerals and the saturated fats in butter have anti tumour and anti cancer properties.

c/ 1/Cashews contain less fat than most other nuts and are rich in potassium, phosphorous and magnesium.

2/Creamed coconut is made up of ground coconut flesh with all it's valuable oils still contained. The principle fatty acid in coconut cream is lauric acid. Lauric acid has antibacterial and anti fungal properties which are great for any bugs or fungal infections.

3/Raw Cacao is high in antioxidants and magnesium.

4/Capsicums are rich in vitamin C and carotenoids and contain calcium and potassium, with red capsicums being richer in these vitamins than green ones.

5/Carrots are rich in carotenoids, phosphorous, calcium and iodine.

6/ Coriander has antibacterial properties with help prevent against such poisoning like salmonella  It is also high in antioxidants.

7/Chicken is a great source of lean low fat protein. It is aso a rich source of niacin, B-vitamin and phophororus.

8/Chicken Stock (homemade) will boosts the immune system, aids digestion, increases efficiency of protein use and provides minerals, including calcium.

9/Cabbage is very high in antioxidants especially the purple variety. Cabbage also benefits the stomach and improves digestion.  It is also used for treating constipation and wound healing.  Cabbage juice can be used for treating stomach ulcers by drinking 1half cupful of cabbage juice two to three times daily between meals.

10/ Chia is the highest plant based source of omega-3, dietary fibre, protein and antioxidants.

d/ Dates are a great natural substitute for Sugar, add to your favourite smoothies, biscuits and ice cream recipes.

e/1/ Eggs:The average egg provides energy and is a high quality source of protein. Eggs are a good source  of our daily vitamin needs and are particulary high in A, D, B12, and also contain B1 and riboflavin. Eggs also contain iron,phosphorus, calcium,   copper, iodine, magnesium, manganese,   potassium, sodium, zinc, chloride and   sulphur. This makes the egg one of the most complete and versatile foods available.






k/1/Kale is a dark green leafy vegetable high in iron, calcium and carotenoids.

2/Kelp is an edible brown seaweed that contains high amounts of iodine.

l/1/Lamb contains a high nutritional value and a rich supply of high quality protein. It is a good source of zinc which is needed for growth, tissue repair and a healthy imune system and iron which is needed for formation of red blood cells. Lamb is also rich in B vitamins especially B12 essential for the body's metabolic reactions and a great source for amino acid, which is needed to generate energy from fatty acids. It also contains copper, magnesium and selenium.

2/Lentils are a legume that is very high in fibre they help  lower cholesterol and benefit in managing blood-sugar disorders such as diabetes  since their high fibre content prevents blood sugar levels from rising rapidly after a meal. Lentils are also a good source of iron helping with energy production.

m/1/Mushrooms contain over 90 percent water and therefore act as sponges, absorbing the flavours of the other foods with which they are cooked. They are good  source of B complex vitamins, in particular biotin. Mushrooms  are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D.

2/ Mangos are a low GI fruit helping maintain healthy blood sugar levels. Mangos are high in vitamin C  an antioxidant important in protecting the body from infection, Vitamin C is required in the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels.

n/1/ nuts& seeds. Our bircher contains pepitas, sunflowers, oats, cashews, sesame, almonds, brazil and walnuts. For those of you chasing a high protein diet, that is 8 of the top 20 protein foods. Not a bad way to start the day indeed!!

o/1/ Oats contain more phytates than almost any other grain. Untreated phytic acid can combine with calcium, magnesium, copper, iron and zinc in the intestinal tract and block their absorption. Soaking grains allows enzymes and other organisms to breakdown and neutralize most of the phytic acid present. It is therefore essential to soak oats before using them in any recipe.

p/1/ Combining nuts with seeds ensures that all eight essential amino acids are present so the food is a complete protein. 2/Pumpkins are a great source of Vitamin A, and also contain Vitamin C and E. Pumpkin seeds are a monounsaturated fat and are high in fibre

2/ Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus, and potassium. Since pineapples are rich in vitamin C, they can fight off viruses that cause cough and cold.

3/Peanuts contain protein and are also a good source of fiber,  peanuts provide plenty of niacin, or vitamin B3 as well as vitamins B1, B2, folate, vitamin B6 in trace amounts and vitamin E.

q/1/Quinoa is a wholegrain which contains all eight essential amino acids required to make a complete protein. It is therefore a complete protein source. It contains enzyme inhibitors and phytates and therefore requires soaking as part of the preparation process before cooking.


s/1/Sweet Potatoes contain fibre and beta-carotene. They are also rich in vitamin B6 and magnesium, both which help to protect against heart disease.

2/ Sesame Seeds are high in Protein, calcium and magnesium. Sesame seeds contain sesamin and sesamolin these have been shown to lower blood pressure and increase your intake of vitamin E.

3/ Spinach is very high in vitamin C, vitamin E, vitamin A, and manganese as well as a very good source of the antioxidant zinc.

4/ Silver beet had high levels of magnesium, calcium, vitamin K, potassium, vitamin A - vitamin A rich it is a great food for vegans or vegaterians as it is a good source of iron.




w/1/watermelon is a great source of potassium, which helps muscle and nerve function, it helps maintain the body's proper electrolyte and acid-base balance, and helps lower the risk of high blood pressure.





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My name is Blair Harvey and I have had the pleasure of working at one of Australia's best Health Retreat's for the past fourteen wonderful years. Over those years I have had the delight of working with a spectacular kitchen team, we all have an immense passion for cooking good healthy food that is unique and tantalizing to your taste buds. Together we have not only developed our skills in cooking wholesome, nourishing and out right delicious foods, but we have been committed to broadening our knowledge of healing with whole foods and exploring the beauty of healthy living. Because of our enthusiasm in the benefits of foods and there healing properties I developed a blog to help us SHARE what we have learnt with the rest of the world.

You will find tasty gems of wisdom on health, food and healing, helping to expand your mind and revitalize your knowledge of healthy eating.