What's on your shopping list?

Shall we make the ultimate & greatest shopping list together? 

One of my beautiful friends Sura, who lives in New York, asked me to help her with this, as she mentioned she usually finds herself with missing ingredients or unsure what to substitute an ingredient with. Thank you my Sous for this great idea.

Do you find yourself wondering, what should I always have at home? What should I always keep in my pantry?

What are the essentials? The must haves at home?

Well, I am here to share with you all of the basic must haves that I always have readily available at home. The ingredients that you can't go without. 

I will also provide substitutes for many of the ingredients in case you do not have them readily available in your local supermarket. 

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THE MUST HAVES - for breakfast

1. Fruits & Veggies

  • Bananas - packed with potassium and perfect for breakfast on the go, if you're running late, to make smoothies, to make smoothie bowls, porridges, etc. 
  • Apples or other fruits you enjoy such as peaches, raspberries, blueberries, grapes, are great to keep handy and make for an easy and quick breakfast bowl or snack. 
  • Sweet potato - to make those sweet potato tartines

2. Vegetal Milks

  • Almond milk &/or coconut milk - these plant based milks are perfect for smoothies, porridges, the smoothie bowls, vegan/GF pancakes! Must must must have! 

3. Butters 

  • Peanut butter 
  • Almond Butter 

Always have these readily available, so easy to spread on a piece of toast, a sweet potato tartine, drizzle on a banana or peanut butter with apple. Quick, speedo and no mess!

4. Cereals

  • Oats
  • Buckwheat

5. Nuts & Seeds - omega 3-6 rich!

  • Raw unsalted almonds, walnuts, cashews, pecans, hazelnuts; really any nuts you might like that are unsalted, unprocessed and raw. 
  • Grilled and unsalted is an option too! like peanuts.
  • Pumpkin seeds 
  • Lin seeds 
  • Sunflower seeds 

6. Additional toppings

  • Goji berries 
  • Dried white or black mulberries (optional) 
  • Black raisins 
  • Cranberries 

7. Superfoods - Powder form, great for smoothies and morning magic potions

  • Acai
  • Turmeric
  • Cinnamon
  • Maca 
  • Raw Cacao 
  • Matcha 
  • Carob  (optional) 
  • Spirulina 

8. Natural sweeteners

  • Agave syrup
  • Maple syrup

All of the previously mentioned ingredients are easy to store, can be used regularly, and are items I always make sure to have in the house for breakfast. 

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THE MUST HAVES - for lunch / dinner

 

1. Spices/seasoning - dry and in a glass bottle, easy to sprinkle / season when prepping your meals

  • Rosemary
  • Oregano 
  • Thyme
  • Sage
  • Turmeric - for breakfast too
  • Cinnamon - for breakfast too 
  • Curry
  • Cumin
  • Masala 
  • Paprika 
  • Cayenne Pepper
  • Rock salt / Sea salt 
  • Black pepper
  • White pepper 

2. Oils

  • Olive oil
  • Walnut oil (optional)
  • Tamari or Soy Sauce 
  • Sesame oil 
  • Colza oil (optional)

3. Vinegars

  • Balsamic Vinegar
  • Apple Cider Vinegar 
  • White vinegar 

4. Mustards

  • Dijon 

5. Vegetables - easy to keep and use on a regular basis

  • Carrots
  • Zucchini
  • Potatoes
  • Sweet potato
  • White onion
  • Red onion
  • Garlic 
  • Lemon 
  • Avocado

6. Grains 

  • Quinoa 
  • Rice Noodles
  • Soba Noodles 
  • Polenta 
  • Whole grain crackers

7. Legumes / Beans / Protein

  • Chickpeas 
  • Red kidney beans or white beans 
  • Lentils 
  • Herbed tofu (optional) or silky tofu that you spice up with your herbs/spices 

8. Fresh herbs - try to always have at least one around

  • Coriander
  • Basil
  • Parsley

As you've probably noticed, I use many of these ingredients in my recipes; quite often too. The nuts & seeds of the breakfast portion can of course be used as a topping for lunch and it is encouraged! 

 

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THE MUST HAVES - for dessert

  • Dark chocolate
  • Dates - to make 2 mins energy balls drizzled with your nut butters. MIAM!

These are the ingredients and goodies I make sure to always have around. You can switch them up, change the mixes, the spices, the sauces, the way you cook, and you'll never get bored and you'll always have healthy options, easy options right underneath your fingertips.