Your Larder and Fridge
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
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
Specialty 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
2 thoughts on “Your Larder and Fridge”
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Hi Lucy
I am creative with food leftovers, eg used cooked potatoes the following day, heated with a little milk, butter, garlic and herbs. I often wonder though if recooked food is less nutritious, are more nutrients lost in the second cooking phase.
I am never sure when mushrooms are no longer safe to cook and eat, in particular if the are a little soft squidgy and a lttle brown in colour I have noticed that the flavour is still quiet good when cooked but worry that it may not be safe to eat them.
many thanks julie.
Hey Julie
Cooking will affect the nutrient quality of food - but cooking yourself at home with fresh ingredients will always be better than eating out or ready made meals. My only advice would be to keep cooking times to a minimum for vegetables and still have them a little crunchy when you eat them.
With regard to mushrooms, if they are a little old, I generally wash them, remove their outside skin and any softer pieces and then cook them well. Usually, you do not wash mushrooms, rather you wipe them down with a damp piece of kitchen paper.
Happy cooking
Lucy