Cooking with whole ingredients in a New Zealand kitchen: what things are, how to use them, what a normal portion looks like, and where the evidence runs out. The newest pieces sit at the top of the shelf.
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01
Where the sugar in your day comes from
Added sugar and the sugar that comes with whole foods, the drinks that quietly add up, and how to read the per 100 g column without a calculator.
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02
Smoothies, juicing and greens powders
What a juicer takes out of fruit, what a blender leaves in, what a sensible glass looks like, and how to think about greens powders as food rather than medicine.
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03
Coconut oil in the kitchen
What coconut oil does well, how hot it can go, how to swap it for butter, and its saturated fat stated plainly, with no scare stories and no wonder stories.
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04
Cacao nibs, cocoa and everyday chocolate
Nibs, cocoa powder, drinking chocolate and eating chocolate all start as the same bean. Here is how they differ in fat and sugar, and how to swap them in baking.
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05
Goji berries without the fuss
A small red dried fruit with a large reputation. What it is, how to soak and cook it, where it earns its price, and an honest word on the evidence.
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06
Chia seeds in everyday cooking
Soaking ratios, puddings, quick jams, the egg swap and where it lets you down, and how to work out what a spoonful really costs.
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07
What “superfood” actually means
The word on the packet has no legal or scientific definition in New Zealand. Here is how to read it, and the more useful idea hiding underneath.