Benefits and Medicinal Uses of Lemon

medicinalLemon is low in calories, carbohydrates and hardly contains any fat.  It is an acidic fruit, containing about 8% citric acid, but when ingested it turns highly alkaline with pH 9.5. Lemon is therefore an excellent contributor to keeping the body’s optimum alkaline state. Our general diet is highly acidic, which can cause wrinkles, dry skin, joint stiffness, fatigue and bone loss. It is therefore important to balance it out with alkaline foods to assist slowing and reversing of these ageing problems. Operating in an alkaline state makes every system in the body work at its highest performance level, and your overall wellbeing is improved.

Further to being very alkaline, lemon is also an excellent source of vitamin C. Additionally it contains vitamin A, various vitamin B and calcium, potassium, magnesium, iron and phosphorous. Adding lemon to the daily diet stimulates the production of enzymes and digestive juices, enhancing the absorption of iron ad calcium.

Lemon’s Youthing Benefits

  • Speedy skin repair – The high vitamin C content aids repair, which naturally slows with age. Vitamin C is needed for the production of collagen (the essential protein that keeps the skin looking young). The Vitamin C is also an excellent immune system booster.
  • Improving digestion – stimulates the digestive juices, which reduce bloating, heartburn, nausea, constipation as well as other digestive issues that increase with age
  • Helps lose weight – research has found that a diet high in vitamin C have better digestive systems, resulting in easier weight regulation
  • Can reduce sugar cravings – pectin (natural fiber in lemon skin) slows down the absorption of glucose and balancing blood sugar levels. Also, studies has actually shown that pectin can make you feel full up to 4 hours!
  • Helps prevent broken veins – the bioflavonoids increase blood flow & circulations (bye cold feet & hands!)
  • Improving bones & joints – high calcium content for the bones and vitamin C assists the development of collagen.
  • Lower levels of LDL (bad cholesterol)
  • Detoxing the body – improving the cleansing function of the liver and pancreas
  • Good anti-inflammatory – having diuretic properties, lemon assists the body in removing excess water retention, which reduces swelling

Tips for Buying Lemons

The thin-skinned but heavy ones contain more juice – which is what you want. Buy organic if possible to avoid the pesticides and other toxins. If you’re planning on using the skin, make sure to buy the ones that are organic and un-waxed.

Uses of Lemon in the Diet:

  • Juices & smoothies
  • Drinks (in teas, water etc.)
  • Dressings and sauces
  • With mains (e.g., seafood)
  • On salads
  • With fruit (also to keep apples from going brown)

Lemon Recipes

Lemon Coconut Squares

medicinal 2

  • 2 cups of unsweetened shredded coconut
  • 1/4 cup of freshly squeezed lemon juice
  • 1/4 cup of coconut oil
  • 1 tsp of grated lemon rind
  • 1 tsp of really good vanilla (powder or extract)
  • 2 tbsp of coconut nectar

1) Place all of the ingredients into your food processor and whiz away for about a minute… you want the mixture to appear creamy.
2) Press the mixture down tightly into a parchment lined loaf pan (or something similar in size) and toss it into the freezer for at least an hour…makes it easier to cut them into squares.
3) Remove the pan from the freezer once they’ve hardened and slice.
Note:  if you run a knife under hot water and wipe it dry, the yumminess will slice clean and smooth.

lemon 3

Raw Lemon Curd

medicinal 2

  • 1/3 cup cashews, soaked 4-6 hours
  • 1/4 cup coconut butter
  • 1/4 cup fresh lemon juice
  • 2 tbsp water
  • zest of one large lemon
  • 3-4 tbsp raw agave nectar, to taste
  • pinch of salt
  • pinch of turmeric, for color (optional)

Drain and rinse cashews. Place in a food processor or Vitamix blender. Add coconut butter, lemon juice, and water. Blend until completely smooth. Add remaining ingredients and blend until well combined.

lemon 2

Nutritional Values of Lemon

Nutrient Value pr 100g
Energy 29 kcal
Protein 1.1 g
Fat 0.3 g
Carbohydrate 9.3. g
Fiber 2.8 g
Sugar 2.5 g
Water 89 g
Calcium 26 mg
Iron 0.6 mg
Magnesium 8 mg
Phosphorus 16 mg
Potassium 138 mg
Sodium 2 mg
Zinc 0.06 mg
Vitamin C 53 mg
Thiamin 0.04 mg
Riboflavin 0.02 mg
Niacin 0.1 mg
Vitamin B6 0.08 mg
Folate 11 µg
Vitamin A, RAE 1 µg
Vitamin A, IU 22 IU
Vitamin E 0.15 mg
Saturated fat 0.4 g
Monounsaturated 0.01 g
Polyunsaturated 0.09 g


Peyton-Jones, Elizabeth (2011) “Eat Yourself Young”. Quadrille Publishing Limited.


Subi Markets

Weekend Activities

One of the weekend activities I really enjoy is to go to local fruit and veg markets and stock up for the following week. I can spend hours and hours on end buying fresh food, discover new spices and enjoying meals in the food court. Subiaco Markets (close to the railway station) is a great place to get fresh produce. It’s one of Perth’s largest undercover markets and has a wide variety of foods and other goods & services to offer.

Early Bird

If you want to avoid lots of people, you’ll have to be there byt 7:00am. It already starts to get busy around 7:30am! There are several fruit and vegetable shops in the market, but it also has juice stands, flower shops, fresh food outlets such as fish, butcher, bakeries, patisserie, whole foods, health foods and also a café & food court area. You can also find a large range of jewellery clothing and gift shops, plus beauty services including hairstylists and massage therapies.






Many Markets

Perth has a lot of markets spread around the city. Another great market is the old Fremantle markets, which has a lot of history. There are also several farmer markets that are held at local schools over the weekends. Mt Claremont Farmers market and Subiaco Farmers market are worth checking out! ★

Organic Food in Perth

Where to Buy Organic Food in Perth?Normal fruits and vegetables sold in the supermarkets are generally grown in soil that has been exhausted due to excessive production. The soil has been drained from nutrients as the land is not allowed to recover after a season but rather sprayed with chemicals and artificial fertilized to be able to grow crop for the next lot. Choosing organic and bio dynamic food is the easiest way for you to obtain more nutrient dense food and a lower amount of pesticide. In Perth it can be hard to source good organic food as there is a quite large spread of small shops, each with their relative strengths. It’s difficult to go to one shop and have all needs met. Remember to look for the guarantee of certification. If unsure, it is your right to ask to see that certification, and in the case of fruit and vegetables a good shop will tell you where it has come from and who has grown it.


Absolutely Organic

782 North Beach Rd, Gwelup WA 6018  (corner of Karrinyup Road) ‎(08) 9242 7711

and in Subiaco Farmers Market (see below).

They have a good range of fruit and vegetables, excellent quality and at a good price. They have grains, legumes, fridge, frozen meat and other goods.

Dewsons (IGA) in Wembley

cnr Jersey and Cambridge St, and varying IGA stores.

Eggs, Dairy and a good range of dry and wet products. Well priced.

The Green Bean Store + Café

25D Gallipoli Street, Lathlain

Comprehensive range of fresh and frozen foods, dry and packaged goods, cleaning products, skin care and cosmetics. Great new store with a wholefood café that opens from 9am-4pm Mon-Sat.

Healthy Valley Organics/Alive Organics

Shop 7/507-515 Walter Rd East, Morley

Most comprehensive range of organic dry fruits and nuts in Perth, full shop and fruit/veg. Specialises in raw and living foods. Now with a new juice and smoothie bar.

Loose Produce

2 Hobbs Ave, Como WA 6152 ‎ (08) 9474 9100


274 South Terrace, South Fremantle WA 6162 (08) 9335 7995‎

Organic and conventional fruit and vegies, with an excellent bulk section (both organic and conventional) in dry and wet (oil, tamari, juice concentrates etc). Excellent grocery and dairy section, with a small amount of frozen meat.

Mt Lawley Wholefoods

Beaufort St, Inglewood WA 6052 (08) 9371 6408‎

Fruit, vegetables, dairy, groceries and bulk.


Organic n Green Home Delivery


Organic on Charles

Shop7, 299 Charles St, North Perth WA 6006 ‎ (08) 9227 7755

Fruit, Great range of vegetables, meat, fridge, dry goods and groceries.


195 Hampton Rd, South Fremantle WA 6162 ‎(08) 9430 5025

Good (quality and price) with organic fruit and vegetables from here. Also dairy and meat products. EXCELLENT range, quality and price.

Soul Tree – Vegetarian Organic Store and Cafe

Shop 6, 3 – 5 Railway Parade Glen Forrest – café and store (08) 9298 9997

Organic Collective – Shop and Home Delivery

Shop 1 Greenslade street (CNR Winte

rfold Rd) Hamilton Hill, Perth, W.A. Monday to Thursday 9am to 5pm.

Precious Organics

Myaree shopping Center. Corner of Marmion &. Mullings Way. Myaree 6154

Various Coles, Woolworths and IGA have excellent Natural Health and such sections. Often very good brands can be sourced cheaper here.

Perth Organics – Home Delivery


Below are some resources on what fish to chose:




Tere are a lot of markets opening up in Perth these days. However, not all deliver what they claim to do. ‘Organic and local’ are very trendy words often used to describe them, but when looking into it there is actually very little that is organic or local. My advice is that is they are quoted as organic or bio-dynamic, ask to see the certification.

Subiaco Farmers Market: Organic and Farm Produce

Subiaco Primary School, Bagot Road, Subiaco 8am – 12,30 pm.

This is a great farmers market, with a very good representation of certified organic produce, meat, dairy and eggs.

City Farm: Organic Farmers Market

1 City Farm Place, off Royal St East Perth. 8 – 12am Saturdays.

Certified organic produce, mostly, but not all, farmer direct – fruit, vegetables, eggs, some dairy and meat. Not all farmers are there every week.

Fremantle Markets

Corner of Henderson St & Sth Terrace, Fremantle WA 6959 ‎(08) 9335 2515

The Yard: Friday 9am – 8pm, Saturday, Sunday and Monday Public holiday, 8am – 6pm

The Hall: Friday 8am – 8pm, Saturday, Sunday and Monday Public Holiday 8am – 6pm

Mt Claremont Farmers’ Market

Mt Claremont Primary School, 103 Alfred Rd (cnr Montgomery Ave), Mt Claremont.  Every Saturday 8.30am – 12.30pm.

Including both farmer direct (organic and conventional) with some brought in from the markets at Canning Vale. Spencers Brook (Pork, Beef, Sheep) sell at this market.

Western Farmers Market

Palmyra Primary School, 60 McKimmie St, Palmyra 8am – 12 pm

South Fremantle Markets

171 Lefroy Rd, Beaconsfield WA 6162 ‎0405 165 006

Sunday, 8.00am to 12 noon


Abhi’s Bread

270 South Terrace, South Fremantle. Large range of sourdoughs and grains.

New Norcia Bakeries

Scarborough Beach Road, Mt Hawthorn and Subiaco.

Organic and Conventional Sour Dough Breads.

Organic Sourdough Breadmaking Classes

Yoke Caddy: 0412 272 327.

Yallingup Wood Fired Bread

Biddle Rd, Dunsborough WA 6282 ‎ (08) 9756 6306

Absolutely Organic and Organic On Charles get this one day a week – you will need to ring and check the day. Just beware – the yummy Wave (white) is not sourdough.



Contacts within Western Australia:

Mike and Barbara Shipley (08) 9847 4362

Cleopatras Bath Milk from Organic on Charles (see Retailers)

Perth Organics – Home Delivery

See above


Mondo Butcher

824 Beaufort St, Inglewood WA 6052 ‎(08) 9371 6350

Mondo Butcher has a wide range of organic and bio dynamic meats. They are and the wholesaler for interstate organic poultry (duck, chicken). They are also the wholesaler for West Australian organic chicken, and can buy it fresh (not frozen) and at a better price. Sometimes you can get Organic, Nitrate free ham and bacon. You can get Free Range (not same as organic)

Boatshed Markets

Jarrad St, Cottesloe.

Wide range of organic meats and bones.

Baramba Grass Fed Biodynamic (Demeter) Beef and Hogget

Sid and Edith De Burgh: Meat is sold frozen, but you could order a whole or half carcass and arrange to get it fresh.

Williams River Produce

William and Kelly Wordsworth Smith – Grass Fed Bio Dynamic (Demeter) beef and sheep. Contact direct.

 Spencers Brook – Pork, Sheep and Beef

0421 925

Subiaco Farmers Market

(see above)

Berskshire Pigs, Organic Dexter Cattle and Long Horned Wiltshire Sheep. Nitrate and Preservative free Bacon, Ham and Sausages. Gluten Free.

Red Tail Ridge:

Beef, Lamb and Hogget. From the Website and from various markets (I buy from the Subiaco Farmers Market).

Blackwood Valley Beef:

Warren Pensini has been certified organic since 2008 and is passionate about the meat he


True Arrowroot


Unfortunately, much of the arrowroot sold is actually tapioca flour it is NOT the same thing. Arrowroot is a superior, easily digested, mineral rich starch/flour. Whilst Tapioca flour can be used for thickening and baking, the result is not as good or as nutrient dense and their behaviour is quite different. The Gluten Free Company makes one called Organic Arrowroot Starch sometimes, Bobs Red Mill (see below). You can buy the Gluten Free Company brand from a number of sources online, including–910360022_Food and

United States

Bobs Red Mill Arrowroot Flour/Starch


fruit basket


What is fiber and what does it do?

Fiber is a substance found in plants. Dietary fiber is found in fruits, vegetables, and grains. It is an important part of a healthy diet.Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can be helpful in controlling weight. Fiber aids digestion, helps prevent constipation, and is sometimes used for the  treatment of diverticulosis, diabetes, and heart disease. However, if you have diverticulitis, some types of fiber can make your symptoms worse.

Food Sources

There are two forms of fiber: soluble and insoluble.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.

You should eat 20 to 35 grams of fiber a day. To get more into your diet, eat different types of foods, such as fruits, vegetables, and grains.

Vegetables, Legumes, and Nuts

Vegetables are a major source of fiber:

  • Lettuce, Swiss chard, raw carrots, and spinach
  • Tender cooked vegetables, such as asparagus, beets, mushrooms, turnips, and pumpkin
  • Broccoli, artichokes, squashes, sweet potatoes, and string beans
  • Vegetable juices

You can also get more fiber by eating:

  • Legumes, such as lentils, black beans, split peas, kidney beans, lima beans, and chickpeas
  • Sunflower seeds, almonds, pistachios nuts, and pecans


Fruits are another good source of fiber:

  • Apples and bananas
  • Peaches and pears
  • Tangerines, prunes, and berries
  • Figs and other dried fruits


Grains are another important source of dietary fiber:

  • Hot cereals, such as oatmeal, farina, and Cream of Wheat
  • Whole-grain breads (whole wheat or whole rye)
  • Brown rice
  • Popcorn
  • High-fiber cereals (such as bran, shredded wheat, Grape Nuts, Ry Krisp, and puffed wheat)
  • Whole-grain pastas

Peeling can reduce the amount of fiber in fruits and vegetables. Eating fiber-containing food is beneficial, whether it is cooked or raw.

 Side Effects

Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence), bloating, and abdominal cramps. This usually goes away once the natural bacteria in the digestive system get used to the increase in fiber in the diet. Adding fiber gradually to the diet, instead of all at one time, can help reduce gas or diarrhea.

Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. However, this effect usually does not cause too much concern because high-fiber foods are typically rich in minerals.


The recommendation for older children, adolescents, and adults is 20 – 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods. Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or noncaloric fluid a day).