Healthy Shopping List

• Cottage cheese

• Feta or Goats cheese – keeps well wrapped tightly in cling film if you only use a bit of the block

• Crowdie (a Highland soft cheese, available from Scottish grocers or Scotmid)

• Quark / low fat cheese spread

• Free range eggs, organic if possible

• Tofu, tempeh

• Natural yoghurt, can be flavoured with chopped fresh fruit

• Peanut butter or other nut / seed butters, to be eaten in moderation

• Hoummus (or make your own)

• Vegemite / Marmite – source of B vitamins

• Olives, for nibbling and to flavour dishes

• Sundried tomatoes

• Balsamic vinegar

• Mustard

• Extra virgin olive and/or rapeseed and/or coconut oils

• Rye or pumpernickel bread or wholemeal pita bread (lovely toasted with a filling)

• Ryvitas (nice with cottage cheese or hommous)

• Oatcakes

• Porridge oats (jumbo is best), Dorset cereals muesli

• Cous cous, millet, quinoa, brown rice, wholemeal pasta (brown spaghetti is lovely with a flavoursome tomato sauce), bulghur wheat

• Fig rolls or Soreen malt loaf (unbuttered) as healthier option for sweet biscuits

• Rocket, watercress or other green leaves

• Herbs (parsley, basil, coriander etc) to flavour dishes

• Alfalfa or cress sprouts (or grow your own)

• Courgette, Spring onions, onions, cucumber, carrots, brocolli, cabbage, mushrooms

• Red peppers, raw or can be roasted

• Avocado – ripen at home

• Tomatoes – keep out of the fridge to ripen

• Lemons, limes, for flavouring dishes and glasses of water

• Apples, Bananas

• Seasonal fruit – freeze berries in summer for smoothies in winter. Or simply buy frozen berries

• Garlic / ginger

• Coconut milk, tinned tomatoes, sweetcorn

• Tinned kidney beans, chick peas, butter beans etc – or prepare pulses from scratch

• Soup mix, red lentils

• Dried apricots / apples for snacking

• Dried cranberries, try on porridge

• Raw almonds, cashews, brazil nuts, walnuts, pinenuts

• Sunflower, pumpkin and sesame seeds

• Semi-skimmed milk, oatmilk or rice dream

• Vegetable stock, look for Marigold Boullion powder in healthy aisle and use half amount recommended

• Light soy sauce, sesame oil

• Butter, unsalted (healthier than margarine)

• Herbal teas including green tea, peppermint tea

• Local honey or agave nectar

• Frozen soy beans, peas, chopped vegetables

• Fish or meat in unprocessed form (i.e. salmon, steak etc), tinned tuna, herring, mackerel
  If buying chicken, buy free range, and preferably organic