YOUR SHOPPING LIST ESSENTIALS
BEFORE considering which exciting new ingredients to add to your stores, we would recommend you do a quick clear- out, removing sugary processed and starchy temptations from your kitchen first — particularly if they are lurking enticingly at the front of your cupboards or on counter tops.
You don’t have to buy everything below, but these ingredients are the most commonly used ones and remember that variety is important.
You might find some more unusual ingredients in some of the recipes, but if you have some of what’s below in the house, you’ll almost always be able to whip up a gut- friendly meal. Whenever you’re shopping, try to remember the Clever Guts mantra: the greater variety of food you eat, the happier and healthier your microbiome will be.
SPICES: Black peppercorns, chilli flakes, ground cinnamon, cumin ( seeds and ground), curry powder, Maldon sea salt, paprika, ground turmeric. HERBS (fresh where
possible): Bay leaves, oregano, parsley, thyme. FLOURS AND BAK
ING: Buckwheat flour, baking powder, ground almonds, wholemeal flour.
OILS AND VINEGARS: Balsamic coconut oil, vinegar, extra virgin cider olive vinegar, oil, live mirin, apple olive oil, rapeseed oil. GRAINS, BEANS AND PULSES: Brown rice, canned chickpeas, dried red lentils, red rice, rolled oats, quinoa, soba noodles. FLAVOURINGS, SAUCES, SWEETENERS AND PASTES: Dark chocolate (70 per cent cocoa solids), fresh root ginger, fresh garlic, nori seaweed, mustard (Dijon as well as wholegrain), basil pesto. CANS OR BOTTLES: Anchovies, coconut milk, tomatoes, tuna. NUTS AND SEEDS: Almonds, flaked and blanched, cashew nuts, chia seeds, hazelnuts, ground linseeds (or flaxseed), pistachio nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.
DRIED FRUIT: Apricots, dates. IN THE FRIDGE: Raspberries, blueberries, strawberries, butter, buttermilk, cheese (Parmesan, strong Cheddar, feta, halloumi), cream cheese, creme fraiche, free-range eggs, full- fat live Greek-style yoghurt, lemons. IN THE FREEZER: Edamame beans, chicken breasts, fish ( salmon, cod etc), petits pois, prawns.