List of Ingredients

A list of ingredients helps to remind you what to buy when shopping. Everyone has likes and dislikes so adjust your list to suit.

Get a selection of foods, that are: fresh, frozen (or can be), canned and dry (like rice, pasta).

For the fresh: onions, garlic, carrots, celery, herbs, selection of fruits and vegetables, whole grain bread, low fat dairy (milk, ricotta, yoghurt, cheese), eggs

For the frozen: peas, green beans, corn, spinach, veggie burgers, low GI icecream, and those that you can freeze, such as breads

For the canned: legumes (chickpeas, lentils, cannellini), chopped/whole tomatoes

For the dry: rice, pasta, cous cous, spices and spice mixtures, flours, oat biscuits, stock cubes, nuts and seeds, olive oil, tahini, honey, dried fruit

A basic list of ingredients might be:

• cans of tomatoes and legumes;
• frozen packs of peas, corn, baby beans, and broad beans;
• bottles of olives and sun-dried tomatoes;
• for vegetables - onions, garlic, ginger, herbs, carrots, celery;
• spices - cinnamon, curry powder, cumin, tumeric, cardomon,chilli;
• pasta and rice;
• lemons;
• olive oil, macademia, sunflower or peanut oil;
• low fat dairy - yoghurt, , cream cheese, fetta, low GI icecream;
• apple juice;
• stock cubes


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