Living to the Max shopping list
Make sure you're cupboards are jam-packed with all the essential ingredients you'll need to start Living to the Max!
Below is a list of store cupboard ingredients that are great to have to hand. It's a good idea to build up a collection of herbs and spices, which will come in useful again and again (you probably have many of them already!).
Dried rosemaryDried oregano Dried basil Dried Italian herbsBlack peppercorns Dried chilli flakes Ground cumin Cajun spice mix Curry powder Garam masala Garlic granules Celery salt Smoked paprikaGround ginger Ground coriander Worcestershire sauce (avoid if Gluten Free) Teriyaki sauce (Gluten Free available –check labels) Soy sauce (Gluten Free available – check labels) Runny honey Wholegrain mustard English mustard powder Curry pasteBalsamic vinegar White wine vinegar Canned kidney beans Red and green lentils (including Puy lentils)Gluten Free pasta Brown rice Basmati rice Quinoa
Also, buy some gluten-free stock cubes. You can buy lovely fresh stock, or make your own, but I'm going to assume that you are as busy as I am, and simply don't have the time!
Tomatoes : They will be building up your natural immunity and they are low in fat and taste gorgeous. So stock up on: Canned chopped tomatoes, tomato passata and tomato puree.
Oils: Almost all of my savoury dishes use extra virgin olive oil. Olive oil is proven to be good for you, and to lower blood cholesterol. It's particularly good when heated with onions and garlic: the combination of flavours makes a great base for a dish – you'll notice that the majority of my savoury dishes start with these three ingredients.Extra virgin means the first, most wholesome press of the olives, which in turn means it contains more goodness.
The darker green the colour, the healthier and tastier the olive oil. Light olive oil does not mean it's lower in calories, as some people assume. Light olive oil is paler than extra virgin olive oil, and has a milder flavour, as it is taken from a much later press of the olives. Because it doesn't have such a strong flavour, it is perfect to use in desserts and some salad dressings. I suggest you buy a large bottle of extra virgin olive oil and a small bottle of light olive oil. I also use sesame oil when stir-frying in a wok, as it has a much higher burn temperature than olive oil so doesn't get as smoky! A small bottle will last you an age!
A note on frozen vegetables If you are going to spend money on food for the freezer, don't spend it on ready-made meals. Instead, buy frozen vegetables, fruit and herbs that will make life easier but still be good for your health!
Freezer ingredients: You are not going to be eating ready meals, so instead I suggest you fill your freezer up with the following: Chopped onions, sliced peppers, sliced mushrooms, peas, spinach, sweetcorn and mixed vegetables.
So that you always have fresh chilli to hand, buy a packet of fresh red and green chillies, wash, dry and cut them into halves and pop them in a bag in the freezer. Then, when a recipe calls for some chilli, you can quickly defrost what you need, when you need it!
Bread: Because on the Living to the Max plan we are going to be gluten aware, I want you to cut out bread. You can buy a loaf of good gluten-free bread to have as toast when needed, but that's it! Marks and Spencer do a lovely one. Buy it and keep it in the freezer and just take out what you need.
Dairy: Use, but please avoid anything with extra sweeteners or anything that says dieton the label. Keep it natural and if you need a little sweetness then add fruit or a drop of honey.
Butter: Because Living to the Max is a commitment to chemical-free, clean eating, I recommend serving proper butter instead of margarines or spreads. Having said that, I know there are some good products on the market that are proven to lower cholesterol, so this is entirely up to you. I like the taste of butter and only ever have a tiny splodge, but enjoy it. Remember, healthy eating has to be sustainable for life!
Sally Bee's four-week menu plan