your shopping list
MEAT & FISH
250g cooked chicken breast 400g boneless and skinless
cod loin
DAIRY & CHILLED
200g light crème fraîche 2 tbsp parmesan 100g low-fat soy yogurt ◆ 300g gnocchi
VEGETABLES
65g kale
100g spinach
5 garlic cloves
1 red onion
4 white onions
2 large cooked beetroot 200g rocket
300g sugar snap peas 2 small aubergines 200g long-stemmed
broccoli
100g radishes
4 spring onions
OILS
40ml olive oil
1½ tbsp sesame oil
3 tbsp rapeseed oil 50ml extra virgin olive oil
CITRUS
3 limes 2 lemons
STORECUPBOARD
15g pine nuts
1 vegetable stock cube 200g quinoa
50g plain flour
2 tbsp milled flaxseed 325ml light coconut milk ◆ 400g brown basmati rice 4 wholemeal pittas 400g can chickpeas 1 tbsp chipotle paste ◆ 200g straight-to-wok
udon noodles
½ tbsp low-salt soy sauce 75g kimchi
2 large eggs
3 tbsp tahini
HERBS
small bunch of basil small bunch of coriander
SPICES
1 tbsp cumin seeds
½ tbsp turmeric
1 tbsp garam masala
½ tsp cayenne
2 tsp black sesame seeds 1 tsp chilli flakes 2 thumb-sized pieces
of ginger
1 red chilli
FROZEN
500g frozen peas
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