I have referred to healthy cupboard staples in previous articles and have now prepared a shopping list which will help you to keep on track with your new healthy eating plan whatever it may be!
Garlic: Great all round immune booster & flavor enhancer. Chop or crush before you start to prepare the meal and leave aside until rest of ingredients are prepared. This is because garlic needs to react with oxygen to maximise its health benefits. Add to cooking at the last few minutes.
Ginger: Immune boosting, anti inflammatory, boosts circulation, good for digestion, great in stir fries.
Tins of Tomatoes: Great for making quick sauces, add to curries and soups.
Noodles: There are several healthy varieties in your health food store: whole wheat, rice, soba, buckwheat. They are easy to cook, season with sesame oil and wheat free soya sauce.
Sesame oil: This oil has been shown to reduce LDL (bad cholesterol) and tryglycerides, while at the same time increase HDL (protective cholesterol). Available in health food stores.
Extra Virgin Olive Oil: Always use extra virgin, this oil is best for using on salads. If cooking with it, keep temperature low and add a little water.
Coconut Oil: Again choose extra virgin. It can be used for frying, baking or roasting. This saturated fat does not increase bad cholesterol. It can help balance the thyroid and improve metabolic function which may help with weight loss. It also helps boost the immune system. Great for stir fries.
Lemon / Lime: Both the rind, juice and pulp can be added to foods to enhance flavor & nutritional value. Citrus fruits help alkalise the body and limonene in the rind is a great liver booster.
Tamari Sauce: Available from health food stores is wheat / salt free Soya sauce and is a great flavor enhancer for stir frys, soups and casseroles.
Frozen Vegetables: Spinach, Peas, sweet corn, mixed veg. Great to have as a stand by and ready in five minutes.
Frozen berries: Blue berries, mixed winter berries, great for smoothies, breakfasts and desserts.
Chickpeas / Kidney Beans / Lentils etc .: These are a great source of vegetarian protein and can easily replace meat at any meal. They can be bought ready to eat in tins, ensure you buy sugar free varieties. Or buy dried then soak and cook as per instructions. You can prepare a large batch and freeze portions.
Nuts & Seeds: A great source of good fats and protein. Can be added to muesli and porridge or to salads. Or combine with a handful with fruit for a healthy balanced snack. Sunflower, pumpkin, or flax seeds.
Quinoa & Millet: These grains are both carbohydrate and complete protein as they contain all the essential amino acids. They are also alkaline; where as other grains are acidic. Quinoa cooks in 10 mins. Use instead of couscous in any salad recipe or hot, as per recipe handout.
Herbal Teas: Rooibos, Peppermint, nettle, Camomile, Green (contains caffeine) liquorice.
Grains: Pastas, Rice: Buy the whole food variety. EG brown rice. If you are following a gluten free diet, there are a variety of gluten free options available in health food stores and good supermarkets.
Sardines & Sustainably Caught Tuna: Always keep a few tins of these omega 3 rich fish in the cupboard. Sardines on toast are a great breakfast or lunch option. Tuna can be the protein ingredient for many delicious recipes including Putanesca, one of Nutri Club's delicious recipes.
You will always be able to whip up a quick dinner or snack when you stock up on these healthy cupboard staples.