Week 3 sugar free – Healthy pantry shopping list

So week 2 sugar free has involved experimenting with sugar alternatives and I’m close to perfecting my recipes so watch this space. Thank you to my guinea pigs! The conclusion I’ve come to is that there really is no substitute for sugar! Cakes, muffins and biscuits made without added sugar really don’t taste as good no matter how much spice you add. Those pro a long term sugar free diet would probably say I’m addicted to sugar but having given it up for the past couple of weeks I’ve realised I really don’t eat it all that much anyway.

The advantage of cooking recipes without added sugar is that I don’t feel concerned about Lottie munching on them too. I also know that there aren’t any wasted calories in them and that they will keep them full up and full of energy for longer. So for everyday snacks I am definitely going to keep on cooking without adding sugar.

In the long run I don’t think I mind Freddie and Lottie (once she’s over 1) having sugar from time to time. In fact I would rather they ate it in cakes, biscuits, ice cream etc as ‘sometimes’ food to be enjoyed occasionally rather than sugar being banished from our home and then once they are old enough going to the corner shop on the way home from school buying all kinds of rubbish.

67038_10153406729450201_330379401_nFreddie enjoying his 3rd birthday cake!

To make baking sugar free and preparing healthy easy meals for your whole family stress free, especially on the days when you’re running short of time, having a well stocked, organised pantry and fridge is the way forward. My fridge is definitely not all that organised, when it’s my husband’s turn to cook he often groans at the tubs of leftovers pushed to the back! My meal planning is definitely cutting down the waste each week though which I’m pleased about (this week’s planner is at the bottom of this post).

Fridge Staples
Large Free Range Eggs
Whole and Lite Milk
Natural YoghurtButter & Margarine
Cheese (colby, tasty, mozzarella, parmesan)
Yeast

Freezer staples
Frozen vegetables – peas, edemame, sweetcorn
Frozen berries
Chillies
Ice cream/frozen yoghurt (homemade usually)

Oils
Olive Oil (bottle and spray)All Bran Oil
Peanut Oil
Sesame Oil

Fresh produce
Ginger
Garlic
Onions

Vinegar
Balsamic
White wine
Apple Cider
Rice wine vinegar
Chinese Black vinegar

Dried and Canned Goods
Dried beans and pulses – cannellini, kidney beans, chick peas, yellow split peas, red lentils, green lentils, puy lentils
Pasta – spagetti, penne, orzo
Rice – sushi, basmati, jasmine, short grain brown rice, risotto, lasagna sheets
Cous cous – wholemeal cous cous, israli cous cous
Quinoa
Noodles – vermicelli, soba
Dried Fruit – apricots, prunes, saltanas or raisins, dates
Canned tomatoes in their juice (sugar and salt free)
Anchovies
Sardines
Tuna
Nuts – brazil, walnut, cashew
Seeds – pumpkin, sesame, sunflower, chia, linseed

Condiments and Sauces
Fish Sauce
Soy Sauce
Teriaki Sauce
Tomato Paste
Tomato Ketchup
Mango Chutney
Marmite
Sugar free fruit spread
Sugar and salt free peanut butter
Honey
Mustard – Dijon and wholegrain
Mayonaise
Capers

Baking
Flour – spelt, wholemeal, plain and self raising
Sugar – soft brown, caster sugar
Baking soda and powder
Rice malt syrup
Golden syrup
Vanilla paste
Cornflour
Lite milk powder
Wheat germ
Oats
Bran

Spices
Chilli flakes & powder
Cumin – ground and seeds
Coriander
Cardamon – ground and seeds
Smoked paprika
Nutmeg
Cinnamon
Ground ginger
Saffron
Whole pepper corns
Sea salt

Weekly Meal Planner – Week 3

MONDAY- Vegetable Biriani

TUESDAY- Marinated Chicken and Roast pumpkin salad

WEDNESDAY- Left over lasagna from the freezer

THURSDAY – Asian style pork mince

FRIDAY- Steak and salad

SATURDAY- Spanish style prawns

SUNDAY- BBQ

Advertisements

One thought on “Week 3 sugar free – Healthy pantry shopping list

  1. Pingback: Chilli Con Carne with Homemade Nachos | Freddie's Food

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s