5 Weekly Food Shop Staples for a Healthier You

Embarking on a journey towards a healthier lifestyle often begins with the choices we make at the supermarket. Today we're going to explore five weekly food shop staples that not only contribute to your well-being but also offer a variety of delicious and creative ways to incorporate them into your meals.

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1. Pasture Raised Eggs

Starting the day with pasture-raised eggs is a nutritional game-changer. These eggs pack a punch with higher levels of omega-3 fatty acids, vitamins A, D, and E, and antioxidants.

• Enjoy a quick scramble or omelette for breakfast, or experiment with baked egg bites for a protein-packed cozy meal.
• Boiled eggs, lasting up to five days in the fridge, make for convenient and nutritious snacks.
• I love a comforting egg drop soup, whisked into hot bone broth for a sip-worthy delight.

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2. Leafy Greens and Fresh Herbs

Dark and flavourful leafy greens are nutritional powerhouses rich in vitamins K, B9, C, iron, calcium, and magnesium.

• Wilt them into cooked grains, soups, or sauces for added texture and flavour.
• Blend them with extra virgin olive oil, nuts, lemon, and garlic for epic sauces or salsa.
• Create protein-rich wraps by blending them with eggs and flour of your choice.
• Harness their medicinal benefits by brewing them into teas or infusing them in cold water for a natural tonic.

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3. Seasonal Root Vegetables

Seasonal root vegetables, with their vibrant hues, not only regulate blood sugar when consumed with meals but also boast high antioxidant content.

• Snack on them raw or slightly steamed with dips.
• Blend them with beans or chickpeas for super-nutritious hummus or rainbow mashes.
• Roast, bake, or steam them to toss into warm salads or bowls for speedy and nutritious meals.
• Cook them in bone broth with herbs, spices, onions, and other veggies for hearty soups.

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4. Organic Dairy/Soy Products

Whether you opt for dairy or soy, organic options provide essential calcium and convenient protein additions to your meals.

• Create a sustaining snack or breakfast with yogurt and protein powder.
• Blend silken tofu with nutritional yeast, seasoning, and herbs for a delicious sauce or creamy soup.
• Integrate cottage cheese into eggs, smoothies, or porridge-style dishes for an extra protein boost.
• Enjoy baked tofu, edamame beans, or high-quality cheeses for wholesome snacks.

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5. Small Oily Fish, Nuts, and Seeds

Increasing your intake of unsaturated fats, including omega-3, has anti-inflammatory benefits and aids in weight management.

• Incorporate wild tinned fish as a speedy protein choice or grill trout, salmon, mackerel, or sardines for a quick midweek dinner.
• Nuts, seeds, and their butters are convenient additions to meals or enjoyed on their own.
• Kickstart your day with a spoon of macadamia butter to stay satiated and energised in a "fasted" state for longer.

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If you can embrace these staples and get creative in the kitchen I'm sure you'll be making each meal a delightful journey towards nourishment and well-being.

Phoebe x