Ingredients

Here are some must haves for your larder.

Coconut oil (I use this for frying, roasting, baking. Basically, for everything that requires cooking. It doesn’t break down easily at high temperatures like other oils do. It also has so many health benefits. It has the richest source of lauric acid after breastmilk and contains fats that support the body’s natural hormone production).

Unfiltered olive oil (Although it has a shorter shelf life than other olive oils, it isn’t processed to remove flavours and aromas, which means it is much better for you).

Apple cider vinegar (Fantastic for gut health. Aids better digestion, is full of enzymes, breaks down fat and reduces inflammation. I drink it in lemon water first thing in the morning. Its perfect for getting your system working well).

Butter (Butter is the god of spreads to be honest. Not only is it rich in fat-soluble vitamins but it contains a lot of healthy saturated fats. Butter lowers heart attack risk compared to margarine, which is a toxic substance and can cause all sorts of diseases).

Almond butter ( A delicious alternative to regular butter).

 Full fat Natural greek yoghurt (This is thicker in texture, with fewer carbohydrates and less sugar than other yoghurt. It is full of protein and probiotics, which are live bacteria of the good kind.However, the calcium levels are slightly lower than in a regular yoghurt, so if you are lacking in calcium, perhaps stick to a regular yoghurt. Or gain calcium form other sources).

Organic Double cream (Heavy cream is a healthy fat that helps to keep your blood sugars stable. Meaning more energy, mentally and physically).

Organic Whole Milk (It contains a much higher percentage of omega-3 fatty acids, which help to maintain a healthy heart. It also has a lot more Vitamin E and Beta-carotene, which is so important to maintain a healthy immune system. On a humane level, the dairy cows live outside, are fed a healthier diet and live much happier and longer lives).

Free-range eggs (I would always check that ‘Free-range’ means what it says. I use The Happy egg company or buy locally).

HERBS & SPICES

Paprika

Smoked paprika

Coarse black pepper

Himalayan Sea salt (This is a pure salt, untouched by toxins and pollutants. Packed with natural minerals and Very easy to absorb).

Tumeric (Tumeric is probably the most powerful herb on the planet at reversing and fighting disease. It is anti-inflammatory and is fantastic for lowering blood sugar and reversing insulin resistance. It is basically the Superhero of herbs and spices).

Dried Mixed Herbs (I really like Herbs de Provence).

Chilli powder (Contains antioxidants, including Vitamin C. It can really liven up a dish).

Cinnamon (I use this a lot, to sweeten a sauce or put with natural yoghurt. It is a high source in antioxidants, fights infections, viruses and aids in dental health. It has been proven to fight diabetes, protect heart health and may help lower cancer risk).

FRESH HERBS & SPICES 

Coriander

Basil

Dill

Rosemary

Fresh Tumeric 

Chives

Mint 

NUTS

Brazil nuts (An excellent source of B complex vitamins and minerals. High in Fibre and an anti cancer superfood).

Almonds (I use almonds for baking bread, cakes and as a healthy snack. They contain healthy fats, Fibre, protein, magnesium and vitamin E. Health benefits include, lowering blood sugar and lowering cholesterol levels. They can reduce hunger and promote weight loss too).

Pine nuts (Energy boosting, anti-aging and so tasty)!

Walnuts (Research shows that they may support brain health and contain neuroprotective compounds, such as Vitamin E, Melatonin, anti-oxidants and Omega 3 fats).

Hazlenuts (A rich source of potassium, Calcium and magnesium. Healthy skin, hair and nails).

COOKING

Gluten free baking powder

Gluten free bicarbonate of soda

Cacao powder (Not only is this tasty, it has the largest plant based source of iron. Has more calcium than cows milk and is a natural mood enhancer and anti-depressant).

Medjool dates (These are fantastic for your digestion. They contain minerals such as copper, potassium, zinc,magnessium, calcium, iron and B vitamins, especially B6. Vitamin K and A).

Flaxseed (I use this flaxseed meal for baking bread and to sprinkle on my yoghurt. It is packed with fibre and Omega 3 essential fatty acids. It is low in carbohydrates, gluten-free and promotes healthy skin and hair).

Chia seeds (They are rich in protein, fibre and Omega 3 fatty acids. Despite being so tiny, they are one of the most nutritious foods you can eat. I sprinkle them on salads, in yoghurt and in my protein balls).

Cartons of Tomatoes (I always buy cartons, as opposed to tins. This is for eco-friendly reasons. Tomatoes form the base for most of the sauces I make).

 Marigold Swiss vegetable Bouillon powder (I use this as a stock for a lot of my cooking.It is a natural enhancer and can be used in soups, sauces, casseroles and even hot drinks. Free from preservatives, colourings, artificial flavourings and genetically modified material). I tend to use the organic/ vegan bouillon. It has less salt.

VEGETABLES

All vegetables are good for you but I tend to cook with vegetables that contain fewer carbohydrates.

Swede (I love the swede, It is so versatile and is low in carbohydrates. It is rich in fibre, potassium and calcium).

Celeriac (This is low in calories yet extremely high in nutrients, such as vitamins C and K, various B vitamins, calcium, iron, magnesium, potassium, sodium and zinc).

Cauliflower (I blitz this up to make rice and pizza bases, add herbs and spices to it. It is delicious and so good for you. Full of vitamin C and a good source of various other vitamins, such as Vitamin K, magnesium and potassium).

Red Onion (I prefer using red onions as opposed to white, as they are slighty sweeter and kinder to my stomach.They also have a higher content of antioxidants).

Carrots (I rarely use carrots as they have a much higher carbohydrate content, which doesnt help with my migraines. However, if you want to use them in your cooking, then do. They contain so many nutrients and vitamins. Have a high content of beta-carotene, which acts as an amazing antioxidant).

Courgettes (They are very low on calories but a good source of dietary fibre. I spiralize them to make courgetti).

Mushrooms (Chestnut, shiitake, oyster and white).

Aubergine (An excellent source of dietary fibre and rich in antioxidants).

Red and yellow peppers (The highest amount of Vitamin C is in a red bell pepper. They contain Beta-carotene, which gives you anti-inflammatory and antioxidant benefits. They are also sweeter in taste).

MEAT & FISH

I only buy organic meat. This is because it contains fewer pesticides, is better for the environment and the animals are not given antibiotics, growth hormones, or fed animal by-products. Organic means happier, healthier animals.

Chicken

Beef

Lamb

Bacon

bacon

FISH & SHELLFISH

Again, I only buy organic. The higher the organic certificate, the better environmental standards. Sourcing sustainable products means a good environmental condition, promoting better standards in fishing. Methods are highly selective, It is so important that not too many are caught in one Year.

Sockeye Salmon (Wild salmon is high in antioxidants, Vitamin B complex, anti-inflammatory Omega 3 fatty acids, Vitamin D, heart healthy niacin, zinc and magnesium).

Prawns (Sustainably sourced is a must)!

organic lemons (I drink warm lemon water as soon as I wake up. It rehydrates your body and helps kick start your digestive system).

I have left garlic off my list as I am extremely allergic to it. It makes me feel terrible, which is a real shame as it holds such fantastic health benefits. So, use it please. Just don’t give it to me!

Advertisements