Kitchen Cupboard Reboot!
To help you improve your eating habits after the festive season, there’s one thing you need to do first and I encourage you to make time for this stage – it’s essential to clear out all the leftover mince pies, chocolates and wine from your cupboards and fridge! With such temptation around it’s impossible to focus on a healthy regime, never mind a detox! OUT of sight, OUT of mind!
The second stage is to PLAN the food you need to have to hand that is easy to prepare with plenty of diverse ingredients that you can rustle up a quick meal or snack, quicker than a ready meal!
Save time by planning your meals ahead and you will ensure food is fresh and there’s no waste. Here is a list of basic store cupboard/fridge ingredients to help you get started with your shopping list. If you start with this list, you can add to it as you come across new foods as the weeks go by.
- oats, granola, brown basmati rice, quinoa, wholegrain wraps
- flours: buckwheat, wholewheat, chickpea, brown rice, gram
- beans (burletta, butter, kidney and flageolet, chickpeas, lentils, (tins or fresh), nut butters
- jarred peppers, olives, anchovies, and artichokes
- canned tomatoes, tomato puree, sun dried tomato paste
- sardines and tuna in olive oil; salmon
- oatcakes, spelt crackers, wholegrain wraps, burgen or rye bread
- kallo stock cubes, tinned tomatoes, spices; dried herbs (turmeric, cumin, coriander, chilli flakes etc.); Himalayan salt and black peppercorns
- fats/oils: olive oil and extra virgin olive oil, sesame oil for oriental dishes, and coconut oil,
- apple cider vinegar, balsamic vinegar, mirin and fish sauce, pesto, tamari (wheat free soy sauce); mirin, tahini; kallo stock cubes
- coconut and almond milk
- good quality dark chocolate and cocoa nibs
- salmon (fillets and smoked salmon), chicken, prawns, eggs, tofu
- cheeses: goat’s cheese, cream cheese, haloumi, mozzarella, parmesan
- milks: coconut, almond,
- butter and yoghurts: natural bio yoghurt, sheep’s, and goat’s yoghurt; coconut yoghurt
- nuts (almonds, walnuts, cashews, brazils) and seeds (sunflower, pumpkin, linseeds, chia)
- hummus, avocado, mackerel (pate)
- carrots, potatoes, cauliflower, broccoli, sweet potato, green veg
- frozen foods: peas, banana, berries, prawns, chicken, and fish
- fresh salads: watercress, rocket, spinach, tomatoes, cucumber, peppers
- fruit in season (apples, pears, lemons, oranges, limes, plums, berries)
- garlic, onions, spring onions, ginger
Now that your kitchen is stocked with the above ingredients, you can rustle up many quick, delicious, and easy healthy meals, here are some examples but feel free to add your own:
Poached eggs with smoked salmon or spinach, or buckwheat pancakes and berries with yoghurt
Porridge or muesli with stewed apple
Stews, soups, and curries
Stir fries and salads
Frittata with vegetables (also breakfast)
Fruit, chopped veggies, nuts and seeds, smoothies
How did you find this exercise? Let me know your thoughts! And have a look at my kitchen reboot programme should you want more help with planning healthy meals.