YOUR HEALTHY SHOPPING LIST

YOUR HEALTHY SHOPPING LIST

I ve put together here for you an example of a healthy shopping list to help stock up your kitchen cupboards and fridge with lots of healthy essentials. This is just an example, so please adapt it and change it to your requirements. The idea is that it gives you lots of ideas and inspiration. Most of these foods you can purchase from your local health food store or supermarket. Also a lot of the essentials you can buy in bulk from companies like www.rawliving.eu OR www.tree-harvest.com If you look after your kitchen cupboards, your kitchen cupboards will look after you - Tony Be

Fats and Oils 1 Kilo Coconut oil 1 bottle of cold pressed Olive oil in dark glass bottle 1 bottle of Rapeseed oil 1 Bottle of hemp seed oil 1 Bottle of MCT oil 1 Jar of Ghee or make your own 1 Packet of Unpasteurised butter For Your Savoury Condiments 1 bottle of raw, unpasteurised Apple Cider Vinegar.

1 bottle of Liquid Aminos - this is like a healthy soya sauce. I pot of Nutritional Yeast - this is rich in B12 and is great in kale chips. 1 jar of whole grain mustard 1 jar of Capers 250g Celtic sea salt, 250g Pink Himalayan salt, 250g Black salt. 1 packet of Kuzu, used to thicken sauces

Dried herbs Such as Basil Oregano Dill Bay Leaves Thyme Rosemary Cumin Coriander Ginger Cinnamon Smoked Paprika Fennel Seeds Turmeric Chilli flakes Curry Cardamom Black Pepper Vanilla Cloves Herb seeds for growing your own fresh herbs: Parsley seeds Borage seeds Mint seeds Rosemary seeds Thyme seeds

Soothing and Digestive Teas 100g Slippery elm powder which is Soothing for the intestine 150g Loose Peppermint leaves which is a refreshing digestive Tea 100g Agrimony Tea which has an anti-inflammatory effect and can help diarrhoea 100g of loose Camomile tea for a clamming tea 100g of loose hawthorn tea for the clamming effect on the heart 100g of Rooibos to help relieve stress 100g of loose Valerian tea to help ease anxiety or to help with sleep 100g of Nettle tea to support your immune system 100g Graviola tea / Sour Sop as an anti-inflammatory effect Stimulating & Uplifting Teas 100g Matcha for an energizing up lifting effect 100g of loose Ginkgo leaf, as a brain tonic tea 250g Organic Coffee to be used like a bullet proof coffee and can be combined with Reishi to balance the coffee out

Or if you re looking to reduce your coffee you could try Guayusa (pronounced Why-u-Sah). Guayusa is a species of tree native to the Amazon Rainforest. One of three known caffeinated holly trees. The leaves of the Guayusa tree are dried and brewed like a tea for their simulative effects. It is like green tea, but a lot smoother and a lot higher in antioxidants. This tea is a super great way to start the day. It can be enjoyed before meditation. Nuts and Seeds (all organic if possible) 1 Kilo Hazelnuts 500g Pecans 500g Almonds 500g Cashew Nuts 1 kilo Walnuts 500g Peanuts 250 g Pine Nuts 1 Kilo Linseeds 500g sunflower seeds 1 Kilo pumpkin seeds 500g sesame seeds 1 Kilo chai seeds 1 Kilo Hulled hemp seeds

Dried Fruit 500g of Dates 1 Kilo Dried Figs 500g Dried Golden Berries 500g Dried Aronia Berries 500g Goji berries 500g of Raisins 100g Hemp leaf powder 500g 500g Cocoa Powder 100g Cocoa Nibs 250g Cocoa Butter 250g Cocoa Paste 100g Algarroba powder 250g Lucuma Powder

100g Purple Corn Extract powder 100g of Acai Powder we will be using both of these in the brain food breakfast coming up Purple Corn Extract is rich in B-complex vitamins It contains thiamine, riboflavin, niacin, selenium and zinc Acai is often described as a fruity red wine flavour with chocolate overtones. Within nutritional pulp and skin, Acai berries are packed with antioxidants, amino acids, fibre, essential fatty acids, vitamins and minerals, making it a near perfect energising fruit. The popularity of Acai is primarily due to its very high concentration of antioxidants. It is amazing in smoothies and in chocolate cake.

Healthy Sweeteners 500g Coconut Sugar 500g Jaggery 25g of unprocessed green Stevia powder. 3 jars of Raw Honey Dried Beans and Lentils 500g Cannellini Beans 500g Aduki Beans 500 g Pinto beans 500g Haricot beans 500g Black beans 500g Chick peas 250g Dhal 500g of Lentils

You can sprout your beans or lentils to be used in salads. If you cook with them, make sure you soak them for the right time before you cook them. It is normally around 8 hours. If you have soya products, aim to get them in a fermented state such as Tofu, Natto, Tempeh and Miso. Another example is GM Soya that has not properly been soaked or cooked. This is often not so beneficial for you whereas some fermented organic non-gm Soya can be a great healthy food. Again, it is about understanding it and if it suits your body. Healthy Pasta / Seeds for cooking / sprouted grains 3 packets of Buckwheat Pasta 3 packets of sprouted spelt pasta 1 Kilo whole Quinoa 1 Kilo of whole Millet 1 Kilo of Buck Wheat 500g Spelt flour 500g of sprouted Flour

Seaweeds One packet of Wakame, Dulse, Sea Spaghetti, Kombu, Nori. If you are under weight and are looking to help increase your energy levels and increase your weight you can use a supplement called D-Ribose that can help.

For years I ve been looking for a healthy protein powder and finally I came across one that I m more than happy to recommend, as it is based on a vegan formula made with fermented yellow split pea, and it also contains beneficial herbs and super foods, probiotics, digestive enzymes and is rich in BCAA. It is the most healthy protein powder I know of and they have a one special formula for women and one special formula for men. You can get it from my affiliate link if you like: www.vivolife.co.uk Chi, Jing and Shen Herbs For Your Chi Herbs 100g Maca 50g Astragulus

For your Jing Herbs 50g He Show Wu 50g Eucommia 50g Dragon Bone and Bupleurum 50 g Morinda For your Shen Herbs 50g Reishi 50g Chaga I have found the best quality herbs comes from a company called www.jingherbs.com you can also get them in the UK from www.rawliving.eu For your Fridge Plenty of fresh Fruits and Vegetables and some fresh fish and organic meat if you like. Coconut milk cashew nut milk hemp milk raw milk whichever is best for you or buy a nut bag, so you can make your own nut milks which is super easy.

For your Fridge A Food Dehydrator. I find a dehydrator brilliant for kale chips, linseed crackers, making my own dried fruit and much more. This is an Amazon affiliate link if you would like to purchase a good around, good quality Dehydrator. A high powdered blender I pretty much use this almost every day for my brain food breakfast recipe, to making bullet proof coffee, to make Jing herbal tonic drinks, to make soups and sauces etc. The Vita Mix is the top of the range blender. I really think this is a brilliant piece of kitchen equipment, and here is a link if you would like to purchase a high powered blender.

Obviously there is going to be more in your day to day shopping of fresh ingredients, yet this list will help you get you thinking about possible new ingredients. I keep thinking of this simply formula with healthy eating which is keep increasing the good stuff and reduce the not so good stuff. I know it sounds really simply yet if you have this in your mind-set, when you re out and about shopping and this thought comes into your head, you will keep choosing more of the good stuff and less of the not so good stuff. This journey is never ending, I m always learning, always discovering new ingredients and recipes. The point is you keep growing and developing your health skills and have fun along the way, and be excited when you discover a new ingredient or recipe. Enjoy making your kitchen cupboards and fridge full of amazing foods that you can turn into amazing recipes for you to enjoy. Be Healthy and Nurture yourself Tony Be