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Nurture yourself to vibrant health shopping list

Lots and lots of vegetables. Buy seasonal and think of including all colours of the rainbow – different colours have different phytonutrients – with lots of different shades of greens. If you can afford it buy organic, if this is not an option have a look at the dirty 12 list and consider going organic on these ones. But if this does not work for you either, just be sure to properly wash and peel your fresh produce, and be proud of yourself because it is still better to eat plenty of fresh wholefoods than packaged foods that may be labelled organic.

Vegetable staples in my house:

Be sure to choose from the cruciferous vegetable group (great to give your intestines a little workout and prevent bowel cancer):

  • Broccoli
  • Cauliflower
  • Brussel Sprouts
  • Bok Choy
  • Green and red cabbage
  • Kale
  • Collards

Onion family:

  • Brown and red onions
  • Spring
  • Chives
  • Garlic
  • Leeks

Lettuce and salad leaves:

  • Cos
  • Rocket
  • Baby Beet Greens
  • Cress
  • Tatsoi
  • Spinach leaves
  • Butterhead
  • Field
  • Oakleaf

I always make sure I have plenty of fresh lettuce in the fridge plus 1 packet of pre-packaged salad to throw in when time is short and this is the best I can do (still better than going for processed and packaged foods with a long list of ingredients)

I have divided the vegetables into certain groups because I have learnt in my nutrition studies that it is vital to radiant health and for the prevention of cancer to choose from a wide range of different vegetables and foods. In particular, I would recommend you ensure you include vegetables from the cruciferous vegetable and the onion family, as well as add greens as much and often as possible because these are known to possess special anti-cancerous properties.

 Others:

  • Courgettes
  • Cucumber
  • Mushrooms
  • Celery
  • Capsicum

Peas (I always make sure I have a stack of peas, green beans, corn and spinach in my freezer for when hunger strikes and time is little; ; please note that it is better to buy frozen foods than tinned foods. The latter is high in sugar and the former has a higher amount of retained nutrients)

 Root vegetables:

  • Sweet potatoes
  • Ginger
  • Carrots
  • Parsnip
  • Kohlrabi
  • Turnip
  • Kids only: potatoes
  • Sea vegetables:
  • Wakame
  • Dulse leaves and flakes (I personally prefer the leaves though)
  • Nori sheet

Fruit:

  • Lemons
  • Avocado
  • Kiwi-fruit
  • Berries (I always make sure I have 1-2 frozen berries in my freezer for emergencies; ; please note that it is better to buy frozen foods than tinned foods. The latter is high in sugar and the former has a higher amount of retained nutrients)
  • Green apple
  • Banana
  • Watermelon (for the kids)
  • Pear
  • If in season: Mango and pineapple

 Nuts and seeds:

  • Almonds
  • Walnuts
  • Brazil nuts
  • Macademia
  • More sparingly cashew nuts (they are a highly allergenic food and higher in sugar than the others)
  • Sunflower seeds
  • Pepitas
  • Chia seeds
  • Linseeds or Flaxseeds
  • Whole young Coco-nuts (flesh, water, milk) and shredded coconut
  • Sesame seeds

Wholegrains:

  • Quinoa and quinoa flakes for emergencies
  • Teff
  • Amaranth (to a lesser amount because so hard to get here in Perth and so very expensive)
  • Buckwheat
  • Brown, red, black and wild rice
  • Wholegrain rice cakes
  • Brown rice paper rolls
  • And for my kids only:
  • Wholegrain pasta
  • Japanese Soba Noodles
  • Freekeh
  • Barley
  • Rolled oats

Proteins (plant based) – Beans and Pulses:

  • Lentils: brown, green (yellowish) and red
  • Green beans (I always make sure I have a reserve of frozen green beans, spinach and corn in my freezer for when hunger strikes and time is little; please note that it is better to buy frozen foods than tinned foods. The latter is high in sugar and the former has a higher amount of retained nutrients)
  • Kidney beans (if you buy your beans in the tin please be sure to properly rinse them before you use them)
  • Cannellini beans (if you buy your beans in the tin please be sure to properly rinse them before you use them)
  • Black beans (if you can find them here) (if you buy your beans in the tin please be sure to properly rinse them before you use them)
  • Tofu (organic)
  • Proteins (animal based)
  • Tinned fish:
  • Salmon
  • Sardines
  • Very rarely tuna
  • Fresh salmon
  • Fresh white fish
  • Eggs
  • Cheese
  • Natural full fat yoghurt

Condiments and other healthy fats:

  • Nut butter
  • Tahini
  • Butter
  • Tamari sauce salt reduced
  • Apple cider vinegar
  • Olive oil
  • Coconut oil
  • Pink Himalayan Salt
  • Herbamare Sea Salt
  • Gomasio (but hard to get here)
  • Rice malt syrup
  • Tomato paste in a bottle (you can recycle the bottle and make your kefir in them of course only after you have thoroughly washed and sterilised the bottle J)
  • Black pepper
  • Good quality vegetable stock (be sure it does not contain MSG or added sugars and artificial flavours)

Herbs and Spices:

  • Parsley
  • Basil
  • Mint
  • Oregano
  • Turmeric
  • Cinnamon
  • Cayenne Pepper
  • Chili
  • Pure vanilla bean grounded
  • Garam Masala
  • Nutmeg
  • Coriander
  • Mustard seeds
  • Cumin seeds and cumin ground

Drinks:

  • Lots of filtered water
  • Herbal teas like licorice, cinnamon etc
  • Green tea (of all kind and varieties)
  • Decaf (yes, I love my decaf…tastes best with a little cacao or cinnamon powder sprinkled on top…and is just as much caffeine as my body can handle. Be sure to buy organic here though)

Extras:

  • Raw Cacao Powder
  • Cacao butter
  • 85% dark chocolate
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