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Carmel Sparke
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2018 SHOPPING LIST
DRY GOODS
NUTS are a nutritional power house,
containing fibre, vitamins and
minerals. Opt for raw, unsalted versions,
dry roasting them yourself in a moderate
oven to help avoid added oils.
OATS are a gold star food, being
minimally processed and providing
a range of B vitamins. “It also has a lower
GI than cereal, meaning it is broken down
slowly, keeping you fuller for longer,” says
Gudorf. “Oats can be bought in bulk and
you can make a seamless transition from
summer to winter by having them with
milk or yoghurt in summer and as porridge
in winter.”
WHOLEGRAIN PASTA is a great way
to enjoy pasta with the bonus of a
fibre boost. And if you cook it al dente, it’s
even better for you. “When cooked al dente,
pasta is lower GI, meaning it keeps you
fuller for longer without spiking your blood
glucose levels,” says Gudorf. “Pasta can be
made with a variety of vegetables and lean
protein for a complete, healthy meal.”
BROWN RICE has a nutty flavour, is
low GI and adds fibre to your meals,
particularly in comparison to regular rice.
Try the sachets of ready cooked rice which
microwave in seconds.
WHOLEGRAIN COUSCOUS is a
fantastic pantry standby and is as
versatile as the usual varieties but healthier,
as it uses the whole grains of durum wheat.LEGUMES
TINNED KIDNEY BEANS are a great
buy, especially as they’re now
available in smaller tins, so stock up and
keep some on hand for tossing into salads,
meat casseroles, and of course, healthy
chilli con carne!
EDAMAME are the tasty Japanese
broad beans that come podded
and frozen from Asian grocery stores.
They add a flavour boost to everything
from salads to stir-fries, curries and
soups, says Lucy.
DRIED FRENCH-STYLE GREEN
LENTILS can be simply boiled
in 15-20 minutes without soaking
beforehand. Add salt to the water and
be careful not to overcook, as they will
fall apart, says Lucy. “Add to salads or
serve as a side, flavoured with browned
sliced onions and chopped parsley,”
she says. #MEAL IDEAS
For simple, nutritious
dinners, choose at
least three different
coloured vegies from
the rainbow.Roast, steam,
microwave, stir-fry,
stew or chargrill
and serve with your
choice of filling
proteins such as
legumes, nuts, seeds,
tofu, chicken, turkey,
lean red meat or a
cheese such as feta,
goat’s cheese or
parmesan,
says Lucy.Enjoy with ½ cup
of starchy veg or a
grain such as brown
rice, quinoa or
cracked wheat.ON THE PULSE
Try adding red lentils to your
meals. Lentils are a great addition
to thicken vegetable, chicken or
seafood soups without adding any
extra SmartPoints.