I just realised I have talked a lot about shopping lists for specific stores but I never got around to doing a generic, syn free shopping list which applies across the board. Shame on me! Time to put it right :)
So it may be overdue but better late than never! Here is a list of recommended shopping list items:
Meat is free when you remove all visible fat! I would always go for:
Extra lean mince (less than 5%)
Lambs Liver (not everyones fave but high in iron and delicious with garlic 'n onion)
Turkey Mince / Fillets
Whole Chicken or chicken pieces (syn the skin if you're having it)
All fish is free, I think I read before that its ideal to have one white fish per week (such as cod/hake) and one oily fish such as mackerel or salmon.
Quorn products such as mince, sausages, etc
Linda McCartney sausages - low syn or no syns for the rosemary ones!
I like to refer to these as the apocalyptic necessities. Great to have at hand and have a long shelf life, so you can buy them in bulk without worrying about them going off!
Tinned / Chopped or Plum Tomatoes
Tinned Tuna/Salmon in brine
Frylight - all sortsa flavours
Eggs, and lots of em
Milk (skimmed or semi skimmed is best)
Cheese (rule of thumb - the stronger the better as you will use less! Reduced fat cheese goes further too)
Fat free cottage cheese or Quark
Fat free natural yoghurt
Fat free flavoured yoghurts (Most Muller lights are free, activia is 0%)
Herbs and spices
These are super important for adding flavour and variety to your meals, also helpful for staving off cravings. I recommend these as staples:
Stock Cubes and Stock Pots
Cumin, Turmeric, Gara Masala
All types of potatoes can be enjoyed, I tend to get rooster potatoes for chipping and baby potatoes for more dainty dishes!
All types of plain rice are a good choice, just try to avoid the frozen rice or those which require microwaving since these may have oil added, or even sugar.
As regards pasta / noodles most dried varieties are free, but fresh pasta must be synned.
Cous Cous and Quinoa are also free and delicious!
Thinking of Healthy B - friendly foods here you will want to look out for high fibre breads, cereals and cereal bars. There are many more cereals which you can use, however I find the below more dynamic in terms of the ways they can be enjoyed:
B Free Gluten Free Wraps (excellent for a pizza base)
Wholemeal bread (rule of thumb - 2 slices from a 400g loaf and 6% fibre)
Weetabix (Try Weetabix muffins!)
Porridge Oats (Overnight oats are a must-try)
Fruit and Veg
With the odd exception, you can't go wrong when choosing your fruit or veg. One surprise for me was to find the Avocado was quite high in syns. Personally my staple veg that I know I will eat and will fill me up would be:
For fruit, it's best to load up on superfree or speed fruits , my favourites are:
Berries of any type
Easy Peeler Mandarins
As promised you can find the downloadable link for this list here
If there is anything that you find absolutely essential which I've left off the list, do let me know in the comments :)