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  • Rebecca D'Alton Goode

My top 10 foods that should always be on your shopping list...

We all fall off the bandwagon sometimes with food choices, but the best weapon you have against those gremlins trying to push you back into those old lethargic, energy sapping, fat gaining food habits, is to make sure you have a kitchen stocked with easy, quick delicious food options.


These are my top 10 must have food items that should be on every shopping list.

1. Eggs


Seriously, eggs are the most versatile, easy to cook, yummy two minute meal option around. Poached, boiled, scrambled, omelette, two ingredient banana pancakes... eggs are the king of protein to kick start any day and as a mega fast nutritious dinner. Not to mention that if you buy organic eggs you are getting a perfect balance of omega 3 and 6 that your body can suck straight up and use to help banish any unwanted fat.

2. Spinach



Spinach seems to be being forgotten amongst this kale craze we seem to be going through. Don't get me wrong, I LOVE kale, but spinach is one of the most nutrient dense foods available to us, not forgetting that it is delicious both raw and cooked, or chucked in a green smoothie to add an extra nutrient power punch to your day.

3. Almonds



Snacking is often tricky for a lot of people. The 3pm energy dip smacks you round the face and all to

often you find yourself reaching for the vending machine or packet of crisps that you have sneakily stashed in your desk. Now consider what might happen if you switched out your daily crisp habit for some delicious nutritious and filling almonds instead. I seriously crave these bad boys. When you realise that they not only help your protein intake, but also vitamin E, B vitamins and monounsaturated fats (which help with lowering the bad LDL cholesterol and maintaining heart health) they really are a pretty awesome snack.

4. Brocolli



These mini green trees of amazingness are a great addition to any meal or even salad. Rich in vitamin

C, K, folate and chromium to name but a few, they are a great way to add a healthy kick. Try throwing it into a stir-fry, adding to a salad or popping in a curry and see how this humble veggie can adapt to any situation.

5. Apples



We all know an apple a day keeps the doctor away, but why is that? Apples are massively high in pectin, their water soluble fibre, which not only helps to keep everything moving (if you know what I mean), but also has been shown in recent studies to improve cardiovascular health. This can also be attributed to the low fat and cholesterol content. Apples are low in calories and lets face it, who doesn't love an apple. Try baking them with a heap of cinnamon and serve with a dollop of coconut milk for a seriously indulgent dessert.

6. Sweet potatoes


To me, the king of the carbohydrates, sweet potatoes are an amazing slow release energy source that

will fuel anyone's day. Rich in vitamin A, B6 and potassium, these orange wonders are both delicious and nutrient dense. My personal favourite is a baked sweet potato with a chickpea stew...is there a better way to welcome in autumn!?

7. Ginger


Ginger might seem a little random, but fresh ginger is just awesome at flavouring anything from a smoothie to a lentil burger. Grate it with a slice of lemon for an amazing morning cleanse to get your liver going or add to your favourite curry to harness its amazing anti-inflammatory powers.

8. Cucumber


This little salad vegetable seems all to often forgotten and left to go off in the back of the fridge

drawer, but cucumber is a great way to get some extra nutrients into your food. A brother to the watermelon and pumpkin, people often forget that it can be bother served hot or cold and can add a fresh twist on any meal.

9. Onions


Onions a bit of a staple in our house. They form a great base flavour for just about any dish, adding a rich flavour and great added nutrients. They are also a good pre-biotic, helping to feed all the amazing bacteria that live in our gut and help us stay healthy. Without these, the bulk of our immune system which is found in our gut, becomes a bit like a castle wall full of holes - pretty much useless. A diet rich in pre and pro-biotics helps keep you functioning at full capacity.

10. Coconut oil


Finally, coconut oil is being recognised in all its magnificence in main stream media. Sometimes a little slow to catch up, the modern kitchen is now often stocked with this essential, which can be used for baking, frying, roasting (not to mention a fabulous moisturiser and conditioner). Coconut is rich in MCTs or medium-chain triglycerides. These are fabulous because studies now show that your body is able to use these much like a protein to help fuel the body and actually aid in fat loss. Coconut oil is also a really good fat to cook with because it is saturated and so can stand high temperatures without denaturing into a trans fat (the bad guys that everyone is going on about) so really it is an all round kitchen and nutrient hero!


Is there anything you would add to this list?

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