Stock up with Essentials
Stocking up in advance with essential low-GL foods and getting used to buying and using new ingredients and cooking methods is part of your preparation for ‘made easy’ success.
Some of the foods listed here may be unfamiliar to you at this point, but exploring new flavours is part of the fun of the low-GL diet. A good supermarket or your local health-food store will stock almost all of the items.
Nothing here is difficult to source or particularly pricey.
As always, go for organic wherever possible. Not only is organic produce relatively free of contamination by herbicides and pesticides but it is also good value. The mineral levels in fruit and vegetables can be 100 per cent higher than those of non- organic produce.
Fresh fruits and vegetables
Choose from the following when you go shopping, and where possible, choose foods that are locally grown and in season:
- Apples, pears, plums, apricots, all berries, oranges, gooseberries, cooking apples, rhubarb, blackcurrants, bananas. Mixed berries, raspberries (frozen).
- Lemons, unwaxed if possible.
- Lettuce, rocket, watercress, cherry tomatoes, cucumber, spring onions, alfalfa sprouts, cress, spring onions, beansprouts.
- Mushrooms, spinach, celery, red and yellow onions, shallots, broccoli, peppers, avocado, parsley, carrots, courgettes, aubergines, peas (fresh or frozen).
- Baby new potatoes (these have the lowest GL of all potatoes), sweet potatoes.
- Fresh herbs, such as basil, flat leaf parsley, coriander and chives. Garlic and fresh root ginger.
Foods for your fridge
You don’t have to wave goodbye to cheese or butter on the lQw-GL diet. Fresh fish, tofu and chicken will also be welcome. Try:
- Skimmed milk or a dairy-free alternative such as soya. (Rice milk, however, has a high GL, so avoid it.)
- Low-fat cottage cheese and cream cheese, as well as feta, halloumi and soft, mild goat’s cheeses.
- Butter (used occasionally, but keeps for a while).
- Live natural yogurt, very low-fat.
- Fresh sardines, cod, haddock, mackerel, herring, salmon. -3 Fresh free range (and organic) chicken.
- Tofu (soya beancurd) or tempeh (fermented soya beancurd). Anchovies in olive oil (fresh, from the delicatessen counter). Mixed antipasti, preferably in olive oil.
- Marinated artichoke hearts in oil and canned artichoke hearts. Olives.
- Unsalted, unroasted nuts and seeds for snacking and cooking. These should be stored in your fridge.
- Pumpkin seed butter.
- Organic or free range eggs (ideally enriched with omega-3).
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