Staple Ingredients

To make the most of the opportunities available it helps to have a kitchen stocked with key ingredients. You will probably use a lot of these already.

If you keep Kosher, Halal or are a vegetarian, vegan, coeliac or have any specific allergies you will need to amend this list to meet your specific requirements. When I know these I will include them. I would appreciate any suggestions to include whenever these are available.

First choice brands will be included to make shopping easier.

As you find new recipes you will add to this.

Some will clearly replace more traditional ingredients and some will need replacing more frequently than others.

  • 1 calorie spray oils (lots of flavours)
  • stock cubes and stock pots.
  • herbs (fresh and/or dry)
  • spices
  • pasta
  • rice
  • lean meat
  • fish and seafood
  • fresh vegetables and fruit (include lemons and limes)
  • 0% yoghurt (take care with flavoured yoghurts as some contain a lot of sugar)
  • Sweetener (preference to ones using natural alternatives like Stevia and Xylitol)
  • Tinned beans and pulses (you can use dry but be prepared for longer cooking times)
  • 0% fat quark and crème fraiche
  • pickles
  • passata
  • tinned tomatoes
  • frozen vegetables and fruit
  • diet drinks, soda water and mineral water
  • No added sugar jams and dessert jellies

There are things you will use less of and some you will choose to eliminate for easy wins. However you must ensure your diet is balanced. A small amount of full fat dairy or fibre in products like bread or oats should be part of your daily diet.

  • Things to reduce or eliminate include:
  • Reduced fat cheese, yoghurt and other dairy products.
  • bread
  • fat on meat
  • processed foods
  • alcohol (some spirits and beers are easier to include than others)
  • squashes and fruit juices
  • flavoured waters and drinks
  • chutneys
  • vinegars

There are some things that you will need to avoid or reduce significantly. You will still include these amongst your treats but in small quantities and/or reduced frequency. These include

  • cooking oils
  • butter/ghee
  • chocolate
  • fast food
  • ready meals
  • take aways
  • biscuits
  • crisps