Monday, 3 March 2014

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Have Basic Food Available At Home at All Times



We find it helpful to always have in our fridge and food supply the basics. In this way, we can always whip up a fast, easy and basic meal for our family without resorting to junk food.

For example, below is our standard food list. Our standard full list consists of 63 items, but the basic consist of only 22 items (highlighted in red) that we ensure to make available at all times by replenishing them weekly:

Fruits:
1. Avocado
2. Banana (Superfood)
3. Blueberries
4. Apples (Superfood)
5. Oranges
6. Pears

Vegetables:
1. Bean spouts
2. Carrots

3. Chinese cabbage
4. Frozen corns
5. Frozen green peas
6. Potatoes
7. Red pepper bell
8. Ricola leaves
9. Spinach leaves
10. Mushrooms
11. Broccoli (Superfood)
12. Chillis
13. Chives
14. Cucumber
15. Lettuce
16. Lemon
17. Tomatoes

Dairies:
1. Milk
2. Yogurt (Superfood)
3. Cheese
4. Eggs
5. Wholegrain wholemeal bread (Superfood)

Meat:
1. Fish (such as salmon or cod fish) (Superfood)
2. Chicken
3. Pork
4. Beef
5. Lamb
6. Duck

The trick is to include vegetables that can be eaten raw such as spinach leaves, ricola leaves, lettuce in the basic list.

It is also useful to include the food of different colors such as banana (yellow), carrot (orange), red pepper bell (red), spinach (green) and blueberries (blue) in the basic list.

Our basic list includes all the superfood listed by UK Dailymail:
http://www.dailymail.co.uk/health/article-369042/The-10-super-foods.html

We consider blueberries to be standard because it is readily available in Denmark and is said to be good for brain power. It is very easy to just sprinkle on yogurt for a meal.

During our weekly shopping, we then add variety with tofu, fish, beef, chicken, pork, crab salad, pate, etc. and what are seasonal such as strawberries, watemelon, cherries, etc. to supplement the basics.

It is good to have the list printed out for reference so that I don't forget any essential food. You can see a copy of our list here:

https://drive.google.com/file/d/0B8uGpq3ubWWCcjNyQXg5VFkwbHc/edit?usp=sharing

Before we go shopping, whether it is on the net or to the supermarket, I will refer to this list and do a stock check. Then I will tick the missing items and bring them along with my shopping.

We buy the others once a month or so until they are depleted. For us, they are:

Grains & Others:
1. Nuts (Superfood)
2. Rice
3. Noodles
4. Oatmeal
5. Millet
6. Quinoa
7. Brewer's yeast
8. Wheat germ
9. Nut butter
10. Goji berries
11. Black beans
12. Red beans
13. Mung beans
14. Frozen shrimps
15. Can food such as tuna, mackerel, roe or baked beans (Superfood)
16. Onions
17. Garlic
18. Ginger
19. Sea salt
20. Maple Syrup
21. Honey
22. Soya sauce
23. Sesame sauce
24. Sesame oil
25. Oyster sauce
26. Chinese rice wine
27. Olive oil (Superfood)
28. Green tea (Superfood)
29. Earl Grey

-----------------------
Here is another way of categorizing our food list:

Breakfast:
1. Banana
2. Blueberries
3. Yogurt
4. Nuts
5. Milk

Lunch:
1. Lettuce
2. Tomatoes
3. Cucumber
4. Cheese
5. Bread

Dinner:
1. Carrots
2. Potatoes
3. Spinach leaves
4. Ricola leaves
5. Red pepper bell
6. Broccoli
7. Chives

Chinese Food:
1. Mushroom
2. Beans spouts
3. Fresh red chillis
4. Chinese cabbage
5. Eggs

Lunch Box:
1. Apples
2. Pears
3. Frozen green peas
4. Frozen corns
5. Avocado

Grains & Others:
1. Rice
2. Noodles
3. Oatmeal
4. Frozen shrimps
5. Can food such as tuna
6. Onions
7. Garlic
8. Nut butter

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