We know them as a sweet stone fruit with a charismatic stalk, but there is so much more to the cherry than adding the finishing touch to an ice cream.

Cherries are best grown in the summer, and for Australia and New Zealand, that means a peak season of around December.

They can be bought fresh, canned or frozen. They can be eaten raw (mainly sweet varieties) in salads and by dropping a few in your cherry juice.

Sour cherries are often in baking. Ironically, although these varieties often have more vitamin C than sweet cherries do, much of it is lost when they are heated.

“Recommended for gout sufferers to help reduce uric acid levels, and ease pain and inflammation. Cherries are also packed with free radical fighting antioxidants.”

This guilt free treat is packed with benefits.

Hot cacao is a great way to consume something nutritious while feeling decadent. But you should buy cacao in its raw form, rather than the highly processed, low-grade hot chocolates that contain nothing but empty kilojoules and little in the way of true cacao.

“Choose a good organic dark chocolate that is rich in antioxidants. Chocolate is high in sugars and saturated fat so don't over do it.”

Broccoli is thought to offer some of the most potent anti-cancer and anti-viral properties of any food. Find a way to get it into your meals.

Belonging to the cabbage family, broccoli is a super-nutritious plant whose large flower head is used as a vegetable.

There are three common types of broccoli, the most familiar being Calabrese broccoli, which has large green heads and thick stalks. There is also sprouting broccoli (sometimes referred to as broccolini) which has a larger number of heads with many thin stalks. Purple cauliflower is a type of broccoli sold in southern Italy, Spain, and the UK which has a head shaped like cauliflower, but consists of tiny flower buds.

Broccoli has high levels in vitamin C and dietary fibre, while also containing multiple nutrients with potent anti-cancer properties. It’s thought that diindolyl methane found in broccoli may potentially bolster the body’s immune system with anti-viral, anti-bacterial and anti-cancer activity.

Also, broccoli is a particularly rich source of a flavonoid called kaempferol. Some recent studies have shown kaempferol to potentially reduce the impact of allergy-related substances on our body.

“Contains important sulfur compounds that enhance the livers ability to detoxify toxins and protect us from carcinogenic substances.”

Blueberries have enjoyed a lot of praise in recent years, being one of the first foods to be hailed a ‘super food’.

Blueberries may be small but they pack a big, powerful punch in the nutrition stakes. These tiny blue treasures lay claim to a host of important nutrients - including manganese, vitamin C, vitamin K and dietary fiber.

Blueberries also contain anthocyanins and other phytochemicals thought to play a role in reducing the risk of inflammatory diseases and cancer. Animal studies found blueberry consumption lowered cholesterol and total blood lipid levels, which could help in the treatment of heart disease. Similar to red grapes, blueberries contain resveratrol, a chemical with high antioxidant activity that is believed to potentially offer anti-carcinogenic effects to humans.

Native to North America, blueberries can be found growing in the wild but are now cultivated all around the world to meet the ever-growing demand for this popular fruit.

“Blueberries are a fantastic source of anthocynanins, a potent antioxidant, which has anti-aging and anti-cancerous properties.”

Butter has been in and out of favour for years, but does it deserve such a bad rep?

Butter is made from pure cream that has been separated from milk and agitated. It contains animal fat globules, water and inorganic salts. It’s a dairy product that’s been around for at least 4000 years old and first came from camels and water buffaloes. A third of the world's milk production is devoted to butter making.

Margarine differs from butter in that it’s primarily made from plant-based oils. Since the 1920s vegetable oils (cottonseed and coconut) began replacing animal fats in margarine and eventually chemical additives were used to make it look, taste and spread like butter.

Today, we use three times as much margarine as we do butter, but there are many common misconceptions out there about the differences between the two.

“Choose a good quality organic butter. It is a rich source of vitamin A, essential for healthy mucous membranes, and vitamin D for strong bones.”

Rich in health-boosting nutrients, the humble beetroot is a valuable and versatile vegetable.

It may just be a common root vegetable, but beetroot is one of the world’s greatest super foods - packed with beneficial phytochemicals and antioxidants which protect the immune system. And it’s not just the beets - even their leaves pack a powerful punch nutritionally, with its top greens being an excellent source of vitamin C.

Beets owe their bright-red colour to their high levels of antioxidant plant pigments, betanin and betacyanin, which may help protect cells from certain cancers. In fact, research shows this deep purple veg may offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-ageing effects.

The list of this vegetable’s valuable nutrients is long, but it can boast particularly high levels of beta carotene, folate, potassium, magnesium, sodium, vitamin C, calcium and also iron.

“High in anthyocynanins, a powerful antioxidant. Drinking the juice is beneficial for reducing high blood pressure.

The Romans and ancient Greeks viewed asparagus as a prized delicacy, and it’s easy to see why. This spear vegetable is packed full of nutrients and health-giving properties.

Asparagus may be well known as a vegetable but in ancient times it was also used as medicine, owing to its diuretic and antibacterial properties. One of the oldest recorded vegetables; asparagus is thought to have originated along coastal areas of eastern Mediterranean and Asian regions. The vegetable’s composition is 93 per cent water, which partly explains why asparagus is so low in calories and sodium. It’s also valued for being a great source of vitamins and minerals - along with dietary fibre, protein, iron, phosphorus, potassium, copper, manganese and selenium.

Scientists have discovered asparagus can help with hangovers. Research published in the Journal of Food Science says extracts taken from leaves and shoots were found to boost levels of key enzymes that help break down alcohol.

Did you know...

Eating asparagus can make urine smell like rotten cabbage or ammonia. Only some of us can generate this odour. But nearly everyone who can generate and detect this odour assumes that everybody else can too!

“A good vegetable for pregnant women as it's a good source of folate, which helps reduce the risk of neural tube defects including spina bifida.”

Heralded by some as a miracle cancer cure, the humble apricot kernel is the subject of much scientific debate.

The apricot kernel (Prunus armeniaca) is the soft part inside the seed of the apricot. It is said to be a good source of iron, potassium and phosphorus, and one of the best sources of vitamin B17 (also known as amygdalin and found in the seeds of fruits such as peaches, plums and apples). Also called "apricot almonds" or "bitter almonds", apricot kernels originated in Armenia and are also native to Northern China, the Himalayan region and parts of Asia.

In Australia, they are a niche product found in some organic food stores, Asian supermarkets and online. You can buy the seeds whole or pre-dried and processed, and they're often used as an ingredient in some apricot jams, Italian amaretto cookies, liqueur and for adding a marzipan flavour to recipes. Apricot kernel oil is a mild natural oil used in baby products, skin products and massage oil. There are two types of apricot kernels: bitter and sweet. Sweet kernels have a less overpowering taste, are better for snacking and have less amygdalin, but it's the bitter kernel that is renowned for its therapeutic values.

Bitter apricot kernels have been used as a cancer remedy in Russia since 1845, and in the US since the 1920s. However, debate continues over its effectiveness and toxicity.They have also long been used in Chinese medicine for respiratory problems, indigestion, high blood pressure and arthritis.

Low in calories and rich in phyto-nutrients, apples are one of the healthiest foods we can eat.

Apples come from the Malus domestica tree, a member of the rose family (Rosaceae). As one of the most popular fruits in the world, it’s widely cultivated and believed to offer a host of nutritional and disease-fighting benefits.

With over 7,500 known varieties, apples are bred for various tastes and uses, including cooking, fresh eating and cider production.

It is one of the most useful foods to us in terms of health benefits due to its high levels of nutrients – namely, vitamin C, beta carotene, B complex vitamins such as riboflavin, thiamin and pyridoxine, and in a smaller amount - the minerals potassium, phosphorus and calcium.

How to use them

• Apple is best eaten whole, with the peel, as a high concentration of the fruit’s nutrients are contained within the skin.
• Sliced apple can turn brown when exposed to the air so rinse slices in water and add a dash of lemon juice if you have to serve them sliced.
• Apple makes a great addition to jams, pies, and fruit salad.

“Contains pectin a type of dietary fibre which helps lower cholesterol levels and promote good bowel health.”

Bolivia’s bright orange achacha fruit is well regarded in the health world. Not only is it bursting with nutrients but its far lower in sugar than many other fruits.

The Achacha fruit, otherwise known as Garcinia humilis, has been cultivated for centuries in parts of the tropical Amazon Basin of Bolivia. A relative of the mangosteen, achachas are tangy in taste and often compared to the passionfruit. Achacha (meaning “honey kiss”) is bright orange when ripe, egg-shaped and grows up to 6cm long by 4cm in diameter.

Rich in vitamin C, Riboflavin, potassium, and also folate - achachas make a useful dietary aid to pregnant women, particularly as they are also lighter in sugar than many other fruits. Not only is the flesh good for you, but the skin is also packed with useful nutrients.

The Queensland Department of Agriculture, Fisheries and Forestry has found that the fruit keeps well for up to four to six weeks and is best kept out of the fridge, at room temperature.

Traditional uses of achacha

There may be little medical evidence to substantiate achacha’s more traditional uses, but this fruit has been used for centuries to help with the following:

• To suppress hunger - in Bolivia the skins are popularly used to ward off hunge.
• To extract its honey which is thought to contain healing properties. In its native Bolivia, achacha honey sells for 10 times the price of normal honey
• The inside of the skin is used to rub on marks (such as warts) on the skin to reduce them.

How to eat it

Add slices of Achachas to your fruit salads for extra tang or to baby lettuce leaves and serve with toasted almonds or pine nuts. Alternatively, freeze achachas for an natural sorbet treat for the kids.

Achacha also can be enjoyed as a refreshing, health-boosting drink. Blend the glossy orange rinds in a blender with water, and then once pureed and strained, dilute the juice and sweeten to taste.

“Excellent source of vitamin C and antioxidants to fight free radicals in the body. Achacha is also a good source of folate, which is especially important for pregnant women. They make a tasty addition to salads.”

Made from finely ground raw almonds and water, almond milk is loaded with nutrients and health-boosting flavonoids.

Once referred to as amygdalate, almond milk used to be a common ingredient in medieval Europe and the Middle East. It is now slowly regaining popularity as an alternative to milk.

An extract of protein-rich almonds, almond milk is slightly beige in colour, with a nutty taste and creamy texture. You can make your own milk from fresh almonds or buy a prepackaged, processed product from health-food shops and some supermarkets. It comes in flavours such as plain, vanilla and chocolate. Drink almond milk straight or add to coffee, tea or hot chocolate. You can also add it to smoothies, non-dairy ice-cream or savoury dishes.

“This is a great milk alternative for people who are on dairy and soy free diets. It’s a good source of calcium but not a good source of protein.”

Apple cider vinegar (ACV) is my new obsession. I recently began taking ACV shots a few times a day for a quick and effective energy burst. However, I've since discovered so many other useful ways to incorporate ACV into my daily routine.

It's effective for pretty much anything — your skin, your hair, your house, and even your pets can benefit from its qualities. Raw,organic , unfiltered, and unpasteurized, ACV is so much more than a salad dressing! 

1. ACV can detoxify your home.

It's made from apple juice and is fermented to hard apple cider. It's then fermented a second time to become apple cider vinegar. By using ACV in lieu of other products, we instantly decrease the consumption of unnatural chemicals in our homes and daily lives.

2. It can make your hair shine.

Apple cider vinegar can be used as a rinse for your hair after shampooing, and it will boost your hair's body and shine. I recommend recycling an old shampoo bottle, then filling it with ½ tablespoon of ACV and 1 cup of cold water. Pour the solution through your hair after shampooing. Do this several times a week for dramatic results.

3. Natural ACV regulates the pH of your skin.

Dilute ACV with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing, and in the morning before you apply your moisturizer. A dab of ACV can also be left on the skin overnight to fade age spots or acne scars.

It's also a recommended agent for warts. For warts, soak a cotton ball in ACV, then fasten the cotton ball over the wart with a Band-Aid overnight. The skin may swell some as it reacts with the solution. However, the wart will fall off. Once it falls off, the treatment should be continued for a few more days, to make sure the wart doesn't return.

4. It can remove stains from teeth.

Rub teeth directly with apple cider vinegar, and rinse with water.

5. It can soothe sunburned skin.

Add 1 cup of apple cider vinegar to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.

6. ACV can be used as a natural aftershave.

Fill a bottle with equal parts apple cider vinegar and water, and shake before applying to the face.

7. It's an all-natural massage treatment.

Rubbing apple cider vinegar on your hands and feet will give massage-like benefits and relief to tired hands and feet.

8. ACV can aid in weight loss.

For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight-loss benefits from sustained daily intake of acetic acid (which is a main ingredient in ACV).

In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects who consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference, and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.

9. ACV will balance your entire inner body system.

The body constantly strives to achieve a state of equilibrium. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) lead to a lack of energy and higher incidences of infection. Hence, my desire to sip some a few times a day for a natural boost of energy.

10. It can help you detox.

As part of balancing the body's pH, ACV creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.

11. ACV is great for your lymphatic system.

This miracle vinegar helps to break up mucus throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that ACV can help with allergies because of its ability to reduce mucus and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms, such as sore throats and headaches.

12. It can help your body get rid of candida.

This vinegar is rich in natural enzymes that can help rid your body of candida — yeasts that are attributed to thrush in humans. Candida is also blamed for creating symptoms of fatigue, poor memory, sugar craving, and yeast infections. 

13. ACV can help you reduce heartburn.

Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking 1 teaspoon of ACV followed by a glass of water. Note that ACV will not give relief if you have an ulcer.

14. The use of ACV is effective in repelling fleas on your pets.

One part vinegar and one part water can be sprayed on your pets' fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

15. It's an all-natural room freshener.

ACV will clean your toilets and leave your bathroom smelling like apples! Just pour ACV into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix ½ cup of ACV with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses, and mirrors, too.