What better way to keep your flours, grains and pulses fresh than in strong, airtight containers. Invest in a good quality set of plastic, glass or ceramic canisters with a tight seal to keep out air, moisture and any bugs.

Don't be put off by cloudy eyes as an indicator of how fresh the fish is. This occurs when the fisherman puts the fish in ice slurry to chill it quickly. A better indicator is to look for firm flesh with lustre, a fresh smell (not too fishy) and good colour).

The time it takes to cook grains is often a deterrent, especially in the morning, when breakfast needs to be easy and fast. Slow cookers take the hassle out of cooking grains and are also ideal for soups and casseroles. Prices are relatively inexpensive, ranging from $60-$90. So the next time you're out shopping for a new heater to warm the house, add a slow cooker to the list so you can create nourishing meals to warm the body from the inside out.

If you've cut down on refined and processed sugar, but still need a bit of sweetness, try a natural approach. Add a teaspoon of honey to tea or use honey, apple juice concentrate, rice syrup or pure maple syrup in baking.

Fruit is so naturally sweet that often a piece of fruit instead of a biscuit will satisfy the sugar craving and provide nutrients at the same time.

The recommended daily intake of fibre is between 25 and 30 grams. This can be hard to reach, especially if you're eating a lot of take away meals. Try to add some fibre-rich foods to each meal, such as a couple of prunes or some soaked flaxseeds at breakfast, a generous serve of legumes to a lunchtime salad and some wholegrains such as brown rice, bulghur or quinoa with dinner. Snack on a handful of dried fruit, nuts and seeds, an apple or a pear and remember to always choose wholegrain and unrefined, natural foods where possible.

Want to avoid so much soy? Try these tips:

Swap soy milk for rice milk, oat milk, almond or quinoa milk, making sure they are calcium-fortified.

Check bread labels and buy those made without soy flour or soy protein. Fresh loaves from reputable bakeries are sold in health food stores; simply enquire about delivery days to ensure you get the freshest bread possible, and freeze any excess.

Legumes are a good source of vegetarian protein also; include lentils, chickpeas, cannellini and kidney beans on a regular basis.

If you want to avoid dairy but think soy yoghurt is the only other option, think again. Sheep's milk or goat's yoghurt and cheeses are often better tolerated than dairy, and just as delicious.

Bake your own healthy biscuits and pastry to avoid hidden soy proteins. Otherwise, check labels rigourously.

Make your own soy-free salad dressing with 2 parts virgin olive oil to 1 part white balsamic vinegar, a squeeze of lemon juice, 1/2 tsp of mustard and some cracked pepper.

It's still okay to include some soy in your diet - just make sure it's GM free, and enjoy in moderation.

An easier way to poach eggs is to steam them.
Fill a wok with water, put a bamboo steamer on it.
If you dont have the proper steamer for eggs a small chinese sauce dipping dish is good. Pop in the steamer with lid on. Depending on how you like your eggs they are cooked in around 5 mins.
No more egg whites drifting away. No more breaking the yolks when lifting out of the pan.

Certain foods may trigger eczema, but there are many that may benefit the underlying condition.
Essential fatty acids reduce inflammation in the skin, especially foods high in omega-3 fatty acids such as salmon, trout, tuna, mackerel and unrefined flaxseed oil.
Vitamin C is a natural antihistamine so try serving meals containing citrus fruits, broccoli, cabbage and capsicum.
Vitamin E promotes the healing of skin and has anitioxidant properties. Foods rich in Vitamin E include avocadoes, sunflowers seeds and brazil nuts.
Zinc is important as an antioxidant also, and builds up the immune system and skin barriers. Foods high in zinc include chicken, beef, turkey, oysters and other seafood.
Quercetin is a flavonoid with antioxidant properties that prevents the creation of allergic compounds and the release of histamine in the body. Apples, cranberries, pears, grapes, garlic, onions and cabbage are all foods rich in quercetin.

For those of you who suffer allergies that leave your respiratory and sinus systems blocked and stuffy, try whipping up an easy salad to ease inflammation. Mix together a combination of red onions, garlic, radishes and a handful of mixed greens, add a splash of olive oil and lemon juice to dress and, for those who like it hot, sprinkle some chilli flakes on top.

The umeboshi plum has a wide variety of uses, especially in relation to the digestive system. To help alleviate conditions such as nausea or diarrhoea, gently sip an umeboshi tea. Pour hot water over 1/4 tsp umeboshi extract or 1 umeboshi plum and let steep for a few minutes.

When you have children with asthma, it's important to be extra vigilant when grocery shopping. Many packaged foods contain colours, flavours and preservatives that are linked to asthma and other allergies in children especially. Following is a list of numbers to avoid: 104 (quinoline yellow colour, previously banned in Australia and banned in USA and Norway, 123 (Amaranth, banned in the US in 1976), 124 (Brilliant Blue colour), 133 (Green colour) 142, 151, 155, 163 (found in apple and blackcurrant juice and some brands of cherry flavoured yoghurt), 200 (found in some margarines and chocolate teddy biscuits), sodium sorbate 201 found in a popular brand of salted crackers, 202, 203, 210-213, 216, 220-225, 228, 249, nitrites 250-252 (found in processed luncheon meats), 281-283, 311, 312, 320, 321, food gums 413 and 414 (found in children's rice wheels), 416, glutamates 621-625, commonly known as MSG and found in flavoured chips, crackers and Asian products, 627, 631, 635 and 951.

Read labels carefully and make a conscious effort to avoid buying too much packaged food. For more information, visit www.additivealert.com.au

A quick reference of tastes found in the major groups of foods are:

Fruits are mainly sweet and astringent, with citrus fruits adding sour.
Vegetables are mainly sweet and astringent, with leafy greens adding bitter.
Dairy is mainly sweet, with yoghurt and cheese adding sour and astringent.
Meat is mainly sweet and astringent.
Oils are mainly sweet.
Grains and nuts are mainly sweet.
Legumes are mainly sweet and astringent.
Herbs and spices are mainly pungent.

Certain fruits and vegetables grown using pesticides have been shown to retain high levels of chemicals, even after washing. Most of us can only afford a few organic items, so opt for the organic versions of the high-chemical foods, including: apples, capsicum ,celery, grapes, nectarines, cherries, spinach, tomatoes, raspberries, strawberries, peaches, pears and potatoes.

Some foods that generally don't retain pesticide residue after washing include: asparagus, avocados, bananas, broccoli, cauliflower, corn, kiwifruit, mangos, onions, papaya, pineapples and sweet peas.

Digestion begins even before food enters the mouth, as the stomach prepares for its next meal. The aromas of food, thinking about food and the cooking process starts the cephalic phase of digestion, where the brain tells the stomach to secrete gastric juices in anticipation of the meal, allowing for better digestion and absorption of nutrients when food enters the stomach. Take time out to enjoy the cooking process and savour the food you are about to eat. Chew slowly, don't drink with meals and sit down to enjoy your meal.

While a juicy piece of steak provides a range of vitamins and minerals, it can often be hard for the body to digest. To improve the breakdown of meat products, include a serve of green leafy vegetables or pickle with your meal. Rubbing the meat with kiwifruit 30 minutes before cooking will also help tenderise the meat through an enzyme called actinidin, which breaks down protein fibres.

And remember to always chew your meat thoroughly before swallowing - the smaller the pieces are when they reach your stomach, the easier they are to digest.

Fruits in season in May and June include apples, avocados, custrad apples, dates, kiwifruit, lemons, limes, mandarins, nashi, navel oranges, pears, passionfruit, persimmons, pomegranates, pomelo, quinces and rhubarb.
Vegetables include Asian greens, beetroot, Brussels sprouts, broccoli, cabbage, carrots, cauliflower, celeriac, celery, ginger, fennel, Jerusalem artichokes, kohlrabi, leeks, mushrooms, olives, onions, parsnips, potatoes, pumpkin, silverbeet, swede, sweet potatoes and turnips.

Don't be put off by the price of organic chicken and eggs; when it comes to your health, it's worth it. See an organic chicken as more of a treat than an everyday expense - it's better to enjoy it once every two weeks and know it's good for you instead of eating poor quality produce every day.

We stress it all the time, but in the case of trans fats it's vital to check the ingredient list to make sure there's none included. Australian manufacturers aren't yet required by law to list the amount of trans fat used in certain products unless they make a claim about cholesterol or unsaturated fats, states Choice magazine, but many do. Some foods list "partially hydrogenated oils", which gives consumers an indication that trans fats have been used in the product, you just won't know how much.

When buying meat, chicken, eggs or even yoghurt, it's worth spending the extra few dollars on organic cuts. Animal fat stores most of the toxins from the environment and animals have a naturally higher level of fat than other foods such as fruits, vegetables or grains. If you can't buy organic, look for the leanest cuts available and trim off all visible fat to minimise exposure to unnecessary toxins.

Olive oil can protect against both cancer and heart disease and is an antioxidant. The best olive oil is "cold pressed." This oil is extracted by applying pressure instead of chemicals and is the most healthful of olive oils due to its low acidity. Extra virgin olive oil comes from the first pressing of olives. Cold Pressed extra virgin oil is lowest in acidity and is the best olive oil to use in salads. The color of extra virgin oil ranges from a pale yellow to bright green. Usually, the deeper the color, the more intense is the flavor. Buy smaller bottles of olive oil in favor of large cans and use it within 6 months.

Unlike other vegies, mushrooms are extremely porous, so they absorb water easily and if washed in too much water become slimy. The best way to clean mushrooms without sacrificing their meaty but delicate texture is to wipe them with a damp cloth or clean them with a mushroom brush, available from homeware stores.

If eating mushrooms raw, wipe them over with a clean, damp paper towel or inse under cold running water and pat dry. Never leave mushrooms to stand in water or they will soak it up and bloat.
There's no need to peel mushrooms - why miss out on all the goodness in the skin? But remember to handle mushrooms gently, since bruising detracts from the mushroom's appearance.
Mushrooms are so easy to use that you don't even have to wash them if you're cooking them. Simply use a soft pastry brush to brush any dirt away. If you're preparing mushrooms ahead for cooking later, sprinkle them with a little lemon juice to prevent any discolouration.

Food tends to stick more easily to stainless steel pans, so rather than trying to remove it through scouring, simply cover the offending spot with baking soda and leave to rest. After a while the burnt food will lift off easily. Most stainless steel pots can also be put in the dishwasher for easy cleaning.

To clean the grill easily before cooking, first heat the plates to high, and scrape off any excess charcoal. Cut an onion in half, and rub it over the surface of the barbecue, pressing down firmly. The high heat melts most of the residue, and the onion rubs off the rest, adds a bit of flavour and ensures food doesn't stick.
Another tip is to use half a lemon, rubbed over hot grill plates to refresh and remove grime.

Chestnuts will explode in the oven unless you cut a slit into them prior to roasting. Some people recommend cutting a cross in the face (the lighter end) of the nut, but it's much easier to cut a slit in the flat side. It's softer and you're much less likely to cut yourself.
Chestnuts are a terrific snack food, simply roast them in a moderate oven for 20 minutes until they split. Wrap them in a tea towel until they are cool enough to handle and then peel off the outer shell and inner skin. Toss the peeled chestnuts in a pan with olive oil, sea salt and chili and serve them with pre dinner drinks. A much healthier and delicious alternative to potato chips.

Due to its low fat content kangaroo and goat meat can lose moisture and toughen quickly if exposed to high dry cooking. The meat should be marinated before roasting or cooked in wet dishes.

Bitter-tasting aluminium is used to delay the reaction between water and the baking powder until the mixture goes into the oven. One way to overcome this using an aluminium free, low allergy baking powder is to mix all dry ingredients first, and once added to wet ingredients don't stir any more than is necessary, as this will remove the carbon dioxide bubbles that have begun to form. Bake immediately before the bubbles begin to disappear.

An easy way to make self raising flour is to add 1.5 level teaspoons of baking powder for every cup of plain flour and stir well before adding to other dry ingredients.

When working with kuzu as a high quality thickener, always remember to rehydrate in a separate amount of cold water before you add to the cooking pot. Hot liquids will not work. Mix it in the water with your fingers to ensure that you break down the finer grains and continue stirring your just boiling liquid whilst adding the kuzu paste. It will thicken immediately and depending on how much you use and the desired consistency, you may need to add a little more liquid or a little more kuzu. When your cooked ingredients take on a glossy and thickened appearance, the kuzu has been integrated and you are ready to serve.

This yummy fruit can be used in many ways, for both sweet and savoury dishes. Whizzed into smoothies, as part of a puree, on top of muesli, grilled or eaten raw, mangoes are a fresh, healthy dessert or snack. Dice mangoes and add to salads, or combine with capsicum, cucumber, coriander and lime juice and use as a salsa alongside grilled meat or fish. Rubbed over meat, mango also makes a great tenderiser.

In the middle of the mango glut, if you have one too many ripe fruits, simply slice and peel cheeks, freeze on a tray and once frozen, pack in freezer bags. The flavour won't be affected when defrosted, although the mangoes may be slightly mushy.

If refrigerator-stored prunes do become dry, soaking them in hot water for a few minutes will help to refresh them, and if you plan on cooking with them will also reduce the cooking time.