This very expensive spice comes from the orange stigmas of a type of crocus flower. It has a mild, distinctive flavour. The plant is native to Asia and parts of Europe and is available either dried stigmas or as a powder form. Dried saffron may be ground, crumbled or used whole before being mixed with hot stock or liquid called for in a recipe.

Pungent grey-green herb with fuzzy leaves. A perennial herb with a slightly bitter flavour. Too much sage in a dish can be overpowerring, so it should be used sparingly.

A starch made from the pith of the sago palm, which grows in tropical regions. It's a carbohydrate with little distinctive flavour. It absorbs liquids and acts as a thickener.

A fish with a pale,pink flesh that is firm and succulent. It is considered a delicacy. Varieties are caught in Norway, Canada and the Nothern American West coast and of course Cape salmon. It is sold fresh, frozen, canned and can also be smoked. Canned salmon are available in different grades, however, the best one is the red salmon. Salmon trout is closely related to trout, it has trout's texture and the pink flesh colour of salmon. It can be used in most dishes that require or call for salmon.

Dried bean kernels that have been stamped and chopped until broken but as fine as mealie meal or mealie rice. The coating around the kernel loosens and is removed during the pounding and stamping process.

Sardines are baby pilchards - an oil-rich fish. Sardines are sold whole, fresh, canned or frozen while pilchards are mainly processed and canned. The true sardine is a Mediterranean fish and family to the herring, anchovy and pilchard. Norwegian sardines are small (and young) herrings that are canned in Norway while Portuguese sardines are larger and packed in olive oil. In South Africa large sardines are called pilchards.

A silvery and oily fish, traditional to the Cape. It is available fresh when in season and frozen at other times of the year. It has long needle like bones and doesn't need to scaled before cooking.

A flat fish with a moist flesh. The bones of this fish are easily removed and can be eaten with ease. Two types of sole found in South Africa are: The slender Agulhas sole and the rounder (and tastier) West Coast sole.

A salty, brown to black pungent sauce. It is brewed from fermented soya beans.

A perennial plant with succulent leaves. The green leaves should be eaten as soon as possible after being picked. It contains vitamin C, vitamin A, calcium and iron.

Part of the cephalopod family like octopus and cuttlefish, squids are tender and sweeter. They're available ready- cleaned from supermarkets and fishmongers as either fresh or frozen. Use: It's delicious in recipes like seafood biryanis, curries, stews and salads. It can be grilled, baked or fried and served with lemon, tartar sauce with rice or potato wedges. Squid are scrmptious when stuffed with garlic, parsely, breadcrumbs and seasoning.

Originally from Indonesia and Malaysia, is cultivated widely across Asia. It's an excellent source of vitamin C and A, as well as the irion and potassium. The fruit has a tart flavour and a star shape. Some varieties are sweet, while others are sour. Try to avoid ones with brown spots or streaks.

When simmering together, bones, the flesh of meat, chicken or fish with vegetables and seasonings. The liquid is strained and used as stock. However a good stock is flavoursome of the meat it is simmered with, very little vegetables and seasoning are required, so that it does not overpower the meat's flavour. Stock varies from beef, chicken, fish, vegetable to brown and white.

This red fruit with is deliciously sweet when ripe, it has a distinct flavour and a refreshing taste.

Dried (artificially or naturally), seedless white grapes. In South Africa seedless raisins or sultanas are classified as part of the raisin variety of grape. Natural sultanas are brown in colour, while bleached ones are yellow.

Root vegetable that resembles a potato, but the taste and texture is quite different. Often pinkish in colour. They can be white or oranged-fleshed and are take an oblonged shape. The popular ones in the Cape have the red to copper and have a creamy white flesh.