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Your Larder and Fridge

December 11, 2009 4:30 pm
posted by Lucy

Your larder and fridge being well stocked up means there are alot greater chances of you producing a home cooked meal that will keep on the track of healthy eating.

When shopping, look around the world: Asia, South American, Mediterranean, Middle East, Caribbean all offer so much and these ingredients are available from your local food shops and supermarkets - so start exploring

Your Larder:

Spices: Cinnamon, nutmeg, cumin, coriander, turmeric, fennel

Herbs – keep dried herbs in reserve

Oils – buy unrefined, cold pressed oils, buy in dark bottle, store in cool dark place, don’t put too near heat when cooking. E.g. Extra virgin olive oil, coconut oil, peanut oil

Vinegars - at least two types, E.g. balsamic and red/white/cider

Sauces e.g. soy sauce (Tamari brand is excellent) - always check soy sauce as it may have MSG, Mirin (sweet rice sauce), fish sauce, oyster sauce

Dried beans and pulses, grains and noodles, nuts and seeds

A range of flours – wholemeal, spelt, buckwheat

Natural sweeteners such as honey, maple syrup, apple juice, coconut or dark chocolate

Tins of chopped tomatoes, tinned fish (in spring water), coconut milk

Healthier cracker options such as oatcakes, rice cakes, seeded crackers

Counter top

Garlic, Fresh herbs, Ginger , Lemons and limes, Onions, Tomatoes , Sweet potatoes, Potatoes, Eggs

Get a fruit bowl




100% Nut or seed butters such as Tahini

Yogurt (natural and unsweetened)


Milk such as soya, rice, oat or dairy

Your vegetables, fish and meat for the week


Frozen sweet corn  and peas

Chopped fresh ginger, lemongrass, chilli

Specialty breads, wraps, brown breads, rolls, brown bread scones

Smoked salmon or Smoked mackerel

Fresh fish fillet or steaks


Frozen soft fruits /blueberries (with no added anything!)

Home cooked left over's

Are you looking for more than just this post? Perhaps its time to change: to stop, breath and listen to what your body needs. My nutrition program gives you the time, space and support to make change possible. Click  HERE for more.