Healthy Shopping List

Healthy Shopping List

Healthy Shopping List

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Raw and cooked vegetables of all varieties.
Vegetables that are liver cleansing are high in the mineral sulfur; these include cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, bok choy) and garlic, leeks, radishes, shallots, kale and onions. Vegetables with deep bright pigments such as orange, yellow, red, purple and green colours are very liver cleansing.
Alfalfa, barley leaf, wheat grass, kale and spinach and indeed any dark green coloured vegetables can be eaten or juiced. Avocados and olives provide healthy fatty acids for the liver.

Raw fruits of all varieties.
Fruits that have a tart taste are best for the liver as
they can regulate blood levels of sugar and insulin;
they include all types of citrus fruits, all types of berries (strawberries, blackberries, blueberries, raspberries, etc.), cherries, plums, kiwi fruit, persimmon and stone fruits.
If you are trying to lose weight, avoid or go very easy on bananas, mangoes and grapes. Dried fruits are too high in carbohydrates.

Seaweeds or sea vegetables.
These are very healthy and are high in minerals especially calcium and iodine. Culinary varieties include arame, wakame, nori, dulse and kombu.

Nuts of all varieties.
They must be fresh – almonds, macadamia, pistachio, cashews, walnuts and Brazil nuts.

Seeds.
Flaxseed (linseeds), sunflower, sesame, pumpkin seeds.

Legumes.
Beans of all varieties, lentils and chickpeas. These can be eaten cooked in soups, stir fries or salads, or sprouted.

Sprouts.
Such as alfalfa, mung bean, wheat grass, barley grass etc.

Poultry.
Turkey, chicken, duck, etc – preferably free range.

Eggs and dairy.
Preferably free range eggs, full fat plain yoghurt, milk, cheeses (cottage, ricotta, vintage, feta, tasty).

Seafood.
Such as oily fish (tuna, salmon, sardines, trout, mackerel), fish fillets, shellfish. Canned seafood is healthy. Avoid smoked or deep-fried seafood.

Spreads.
Hummus, tahini, nut spreads (Brazil, almond, cashew, natural peanut paste etc.), avocado, pesto sauce, Baba Ganoush, salsa, tomato paste, olive paste. Avoid spreads containing hydrogenated vegetable oils or sugar. Butter is much healthier than margarine, but it should only be used as a treat.

Stocks and flavourings.
Miso paste, soy sauce, tamari, all fresh herbs, organic vegetable and meat stock cubes, V8 vegetable juice, tomato paste or make your own.

Oils.
Cold pressed unrefined vegetable oils, coconut oil, nut and seed oils – e.g. Virgin olive oil, flaxseed oil, macadamia nut oil, walnut oil, grape seed, etc.

Vinegars.
The best of all is apple cider vinegar; other healthy
vinegars are red wine, sherry or balsamic vinegar.

Beverages.
Unsweetened soy milk, almond milk, dairy milk, canned coconut milk (needs diluting with water), water, fresh or frozen vegetable juices, or canned tomato juice with no added sugar, tea (regular, green or herbal).
Coffee is allowed as it comes from a natural source – the coffee bean. Ground unprocessed coffee is much healthier than instant coffee or decaffeinated coffee. Try to limit coffee to 3 cups a day.

Herbs and Spices.
They add lots of flavour without the extra carbs.

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