SPRING is in full swing so it’s time to clean up your diet. … Nutritionist and chef Zoe Bingley-Pullin has shared her five favourite ingredients to incorporate this season.


Kale has so many beneficial properties as it’s 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 of spinach, added to juices and smoothie, finely chopped and add to foods.


Avocados are a delicious winter fruit that are not only a good source of mono-unsaturated fats, they are rich in fibre and healthy fats while naturally low in sugar and sodium. They contain 5g of fibre (17 per cent of adult fibre needs) 5g of fibre (17 per cent of adult fibre needs), 36 per cent of the recommended dietary intake (RDI) for folate, 31 per cent of RDI for vitamin K, 24 per cent of RDI for vitamin E and 15 per cent 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 are easy to digest and do not raised cholesterol levels. The oil is not hydrogenated and contains no ‘bad’ trans fatty acids. Its smoking point is 177°C.

Coconut Oil

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. It’s high in omega 3, dietary fibre, protein as well as vitamins, minerals and antioxidants. The husk of the Chia seed consists of 55.5 per cent dietary fibre and 26.1 per cent complete protein.

Chia Seeds

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, it’s 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.

Apple Cider

Best used for: Shot 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)

Source: Herald Sun

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