Part 4: Getting Started: A guide to shopping for health

3 June 2016 By Clemency Nicolson

Of course, I recommend that you grab a few of Latasha’s Kitchen concentrated pastes, condiments and chutneys. What’s great is they last 8 weeks after opening in your fridge and together with a few ingredients from your stocked fridge, freezer or cupboard you can turn out a tasty meal quickly.

Stock the fridge…

… with easy-to-use vegetables. It’s important that there is enough variety and the quantity you will be able to get through without having to throw some out.

… with some protein-rich foods. This includes fresh meat (red and white), fish for the next few days and longer-lasting alternatives such as eggs, yoghurt, paneer and tofu (Tofu and Paneer are available in long-life packaging so can stay in your fridge till you need them.

… with flavoursome herbs in long life tubes/pots/jars. You will definitely need garlic, ginger,  basil and coriander as these make cooking with flavour so much easier when you are in a rush.

Stock the freezer…

… with long-lasting frozen ingredients including vegetables, wholemeal pita breads, dense grain breads, ready to use protein serves such as individual or family size serves of fish and seafood such as prawns, chicken, lean red meats. For the most time-stressed folk chopped frozen onions are a great time-saver.

Stock the cupboard…

… with long lasting staples such as basmati and low GI rice, noodles (including wheat or gluten free), tinned legumes and bags of red lentils, pappadams,  low GI wraps (including wheat or gluten free), unsalted seeds and nuts ans small cans (165ml) of coconut milk.

Here’s my shopping list to use as a guide:

• Low GI Carbohydrates
  • Sweet potatoes
  • Low GI Potatoes Carisma (Coles) or Nadine
  • Sweet corn
  • Dense, grain, sourdough bread
  • Wraps with grains/hi-fibre
  • Wholemeal pita bread
  • Low GI Rice-brown or white or brown rice/quinoa
  • Basmati rice
  • Quinoa et al
  • Pasta/ Vetta High Fibre Pasta
  • Rice Noodles
• Protein-rich foods
  • Red and white meats
  • Fish- fresh, frozen, tinned
  • Dairy foods- milk, yoghurt, cheese, paneer
  • Eggs
  • Legumes – canned legumes and dried lentils, split peas
  • Soy products- tofu, tempeh
  • Unsalted nuts and seeds
• Vegetables – The plate Filler
  • Fresh: Whole or pre-chopped
  • Frozen: Spinach, cauliflower, vegetable mixes, baby peas (if busy keep some pre-chopped or frozen vegetables)
  • Tinned: Tomatoes (yes, we know this is technically a fruit!)
• Spices and extras that I find can be a great help, in particular;
  • Cumin seeds/ground cumin
  • Mustard seeds
  • Fenugreek seeds
  • Ground coriander
  • Turmeric
  • Fresh and long-life packaged products such as garlic, ginger, coriander or basil.

Ready to begin? Check out the other blogs in my foundation series? Check out the nutrition page.

Want to learn more about why I love Latasha’s products and became part of the team? Check out my first blog outlining “Why I like Latasha’s Kitchen products as a dietician”.