- 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 (available from Real Foods)
- Low fat 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
