Over the next 14 days, you’ll need the following foods in your store cupboard and fridge. Most of the recipes are designed to serve about four, so if you are cooking for your family, this is probably ideal; however, if you are going solo, you will need to purchase smaller quantities of the ingredients. Read through the recipes before heading off to the shops, so you know what you’ll need. It’s also a good idea to purchase your fresh fruit, vegetables and herbs daily (if possible), and, unless you have a very good deep-freezer, your meat and fish, as well.
Drinks
Green tea
Pomegranate juice
Spring water
Store cupboard
Stevia
Vegetable stock cubes, organic
Rock salt
Extra-virgin olive oil
Cold-pressed linseed oil
Cold-pressed hemp oil
Cold-pressed walnut oil
Cold-pressed pumpkin-seed oil
Coconut oil
Truffle oil (optional)
Balsamic vinegar
Honey
Maple syrup
Cider vinegar
Blackcurrant purée
Baking powder
Cream of tartar
Organic soya sauce
Raisins or sultanas
Green olives
Black olives
Dried fruit, such as apricots and prunes
Dairy & eggs
Organic eggs
Butter
Soft goat’s cheese
Soft sheep’s cheese
Sour cream
Soya milk
Single cream
Double cream
Parmesan cheese
Cottage cheese
Rice milk
Oat milk
Live sheep’s, goat’s or cow’s milk yoghurt (avoid the latter if you have any allergies or intolerance to milk, milk proteins or lactose)
Goat’s milk or sheep’s milk (full-fat cow’s milk is OK, if you have no allergies)
Fruit & vegetables
Apples
Berries (such as strawberries, raspberries, blackberries, blueberries; whatever you can get)
Pomegranates
Oranges
Lemons
Limes
Bananas
Papaya
Mangoes
Spinach
Onions
Radishes
Celery
Carrots
Fennel
Potatoes
Kohlrabi
Ripe vine tomatoes
Baby plum tomatoes
Pumpkin or butternut squash
Salad (various lettuce leaves; anything goes)
Garden cress
Mixed sprouts, such as fenu greek, alfalfa, mung bean, radish, soya
Courgettes
Parsnips
Avocados
Artichokes (globe)
Broccoli
Celeriac
Rocket
Aubergines
Turnip
Shallots
Fresh beetroot
Fresh horseradish (or shop-bought horseradish sauce)
As well as any fruits and vegetables in season …
Fish & meat and meat substitutes
Trout fillets
Smoked trout fillets
Skinless, boneless turkey breasts
Slices of turkey ham
Loin of lamb
Salmon fillets
Slices of smoked salmon
Fillet of beef
Organic silken tofu (or hemp tofu if you can get it)
Char caviar
Grains, pulses, nuts and seeds
Walnuts
Pumpkin seeds
Almonds
Whole linseeds
Chickpeas (dried)
Sesame seeds
Amaranth seeds
Ground oats
Buckwheat flour
Millet
Corn flakes
Spelt flour
Rice flakes
Soya flour
Polenta
Potato flour (an Italian deli should sell this)
Risotto rice
Herbs & spices
Note: some of the dried herbs can be found at your local health-food shop
Fresh ginger
Fresh lemon verbena
Fresh dill
Fresh chervil
Fresh tarragon
Fresh lovage
Fresh coriander
Fresh thyme
Fresh rosemary stalks
Fresh marjoram
Fresh mint
Fresh parsley
Fresh or dried fennel
Fresh lemongrass
Fresh basil
Cinnamon sticks
Ground cloves