Tuesday 6th July

I was talking to someone today about the importance of a well stocked larder and fridge/freezer. Its impossible to come home and cook your self a healthy meal when the cupboards are bare. Here is a reminder of some of the things to include so that you are never stuck!!

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

Fridge

Mustard

Pesto

100% Nut or seed butters such as Tahini

Yogurt (natural and unsweetened)

Tofu

Milk such as soya, rice, oat or dairy

Your vegetables, fish and meat for the week

Freezer

Frozen sweet corn and peas

Chopped fresh ginger, lemongrass, chilli

Speciality breads, wraps, brown breads, rolls, brown bread scones

Smoked salmon or Smoked mackerel

Fresh fish fillet or steaks

Meat

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

Home cooked left over’s