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Use this a a guide for healthy shopping

For adding flavour and other nutrients
Garlic
Fresh ginger
Ground cinnamon
Cayenne pepper
Tamari soy sauce
Chillies
Apple cider vinegar
Black Strap Molasses
Tumeric
Ground Cumin and Cumin Seeds
Coconut milk
Fresh black pepper
Himalayan Pink Salt Crystals
Lemon grass – fresh and dried
Tarragon Fresh and dried
Chives
Spring onions
Miso paste
Oils & Fats
Sesame oil
Avocado oil
Olive oil – Virgin and for cooking on high heat Olive oil Light
Ghee
Coconut oil
Flax oil
Goat’s Butter
Unsalted butter
Walnut oil
Slow release & High Nutrient carbohydrates

Bown rice all types – don’t over cook , Red rice,
Wild black rice
Black and Brown rice noodles
Wholegrain Spelt pasta
Barely – cook like rice (Pot Barely),
Quinoa – high in protein
Kamut grain – also high in protein
Oats
Whole grain rye breads
Buckwheat – unrefined
Potatoes with skins

When eaten with protein rich foods – carbohydrates
are released more slowly – so eating together with foods
from list below helps balance blood sugar levels.

Poultry
Organic chicken
Duck
Pheasant
Other game
Meat
Red meats:
Lean organic Lamb, Very Lean Organic Beef in small portions
Organic eggs

Whey protein or Vegetable protein powders if need for extra protein.
Fish: Mackerel fresh and Tinned, Wild salmon – fresh and tinned, sardines, fresh Herring.
Shellfish – in moderation these foods can contain pollutants
Pulses (you can buy organic tinned or carton as these
are more easily digested, or sprouted seeds):

Lentils
Butterbeans
Harricot Beans
Chickpeas
Mung Bean
Seeds (you can buy whole, ground, seed butter or sprouted)
Pumpkin seeds
Linseeds (Flaxseed)
Sunflower seeds
Shelled Hemp seed
Sesame seeds
Nuts (Preferably fresh – in shells, or check the ‘whiteness’ of the flesh)
Fresh Walnuts
Almonds – blanched, ground
Peanuts – whole crunchy spread
Grains (Organic and whole)
Spelt wholegrain flour, pasta and bread. White flour for use in baking
Kamut pasta and flour
Quinoa
Vegetables
Carvelo Nero
Kale
Red cabbage
Green Cabbage
Savoy cabbage
Organic Spinach
Sprouts
Broccoli
Carrots
Leeks
Shallots
Jeruselum Artichokes
Organic Peas
Green beans
Pak Choi
Fermented foods

Miso paste
Natural Organic Yoghurt – if not completely avoiding dairy
Goats cheese – if not completely avoiding dairy
SaurKraut
Seaweeds/kelp
You can buy many different types that are really easy to
prepare – add to salads and stir fries and much more.
Foods for Immunity support and protection
Garlic, Carrots, Sweet potatoes, Tomatoes (as long as no
sensitivity to them),Wholegrains Green leafy vegetables,
Brussel sprouts, Cabbage, Cauliflower,Asparagus
Spinach, Avocado, Mushrooms – Maitake and Shiitake,
Parsley, Watercress, Sprouted beans and seeds.
Royal Jelly, Barely Grass powder,  Ghee,
Live yoghurt, Eggs – organic
Teas
Green/White Tea
Rooibus Tea
Nettle Tea
Peppermint
Ginger and lemon
Fresh lemon grass and ginger
For immunity, skin and bone health
Organic chicken,
Organic chicken bone broth,
Oily Fish
Shellfish – high quality
Sardines
Blackcurrants, Blue berries,Raspberries, Bananas, Mango,
Organic oranges,
Organic dried fruit (with no added sugar):
Dried figs, Prunes, Goji berries
Acai berry juice