| Here’s a list of everyday foods that I like to keep stocked up on. I find it handy to know they are there to use, as and when I require them. Otherwise I rummage around my kitchen and end up making something that isn’t necessarily as healthy as I had intended. I also find that keeping the cupboard well stocked makes creating some recipes easier on the pocket, as I don’t have to buy all the ingredients in one go. | |
| You’ll find as you go through this book that you use some ingredients, such as nuts, grains and spices, more than others. These ingredients are worth buying in larger quantities as it can work out to be far more cost-effective – providing you have the space to store them. I must admit that I have been known to use the top shelf of my wardrobe for dry food storage in the past! | |
| I’ve put a list together of core ingredients, both fresh and dried, that not only feature quite a lot in this book, but also are very useful to have for a healthier way of living and eating. | |
| Fresh seasonal fruits | Try and use them when they are at their best. The exception is bananas, which make a great natural sweetener when overripe – the riper they are, the sweeter they become. Most berries can be frozen and used throughout the winter months, and are ideal for using in smoothies and baking. Included here as fruits are avocados and tomatoes (leave to ripen in your fruit bowl if they are not ripe when bought). |
| Fresh seasonal vegetables | Include plenty of greens, such as kale, spinach and cabbage, broccoli, beans, roots and salads. I highly recommend you get a regular veg box delivery, which will provide you with the very best seasonal produce. |
| Garlic, ginger, onions | Yes, these are a veg but worth mentioning separately as they are the perfect starting base for many savoury recipes, and ginger is great for sweet dishes, too. If you have an excess of ginger, it can be stored in the freezer. |
| Fresh herbs | If you’re not able grow your own in your garden or on a windowsill, then pots of growing herbs are a handy thing to have in the kitchen. They can really lift a dish with their differing flavours, not to mention provide added goodness. If you buy bags of cut herbs, a handy tip is to put them in a sealable freezer bag/sandwich bag with a splash of water and store in the refrigerator. They last far longer than if kept in the bags they are sold in. |
| Dried fruits | Great to use for naturally sweetening recipes, in baking and as snacks. |
| Wholemeal/whole-wheat and/or spelt flour | Convenient for reducing the processed wheat content of your cooking and increasing fibre. |
| Pure maple syrup, agave syrup and honey | All are versatile natural sweeteners and far healthier than refined sugars. |
| Mixed seeds | Including chia, flaxseed, pumpkin, sunflower, hemp and sesame. These are powerhouses of nutrients and extremely versatile in all types of cooking and baking. |
| Mixed nuts | Great for snacking on, but they also make a brilliant base for many baking recipes, plus you can even make butter and milk with them. |
| Coconut oil | An amazing healthy substitute for butter in all types of cooking and baking (and it is believed to have numerous beauty benefits, too). |
| Rapeseed/canola oil, avocado oil, olive and extra-virgin olive oil | For dressings, drizzling and cooking. Far better for you than vegetable and sunflower oil. |
| Mixed grains and pulses | Including quinoa, oats, pearl barley and lentils (Puy and red). Amazing as the backbone of numerous dishes, providing stacks of nutrition. |
| Whole-wheat pasta, rice and couscous | Much more nutritious than their white cousins. |
| Canned pulses | Including chickpeas, cannellini beans, butter/lima beans and kidney beans. Far more convenient than having to presoak and cook from scratch. |
| Firm silken tofu | A great high-protein, low-fat, long-life product to have in your cupboard for adding to broths, desserts, smoothies and pancakes. |
| Miso paste | For instant soup, marinades and dressings. |
| Dried herbs and spices | The icing on the cake for many recipes. I’d be lost without ground cinnamon, ground cumin, ground coriander, dried chilli/hot pepper flakes and oregano. |
| Plain yogurt | A valuable ingredient to keep in the refrigerator for breakfast, dressings, marinades, dips, sauces, desserts and baking. |
| Eggs | One of the most versatile and beneficial ingredients from breakfast right through to dinner. |