I have been asked many times for a beginners shopping list. I have never really known how to go about it. To buy all the things I am going to place on this list in one shop would be crazy expensive. I suggest picking two to three recipes, for example the coconut rough and banana bread, or anything that appeals to you and going from there, letting your whole food pantry build up slowly.
However, here is a rough guide to what I like to have on hand for those of you who are interested. Please note that this is a list of ingredients we often use in our recipes as opposed to a shopping list for meals etc.
Fruit –
medjool dates, goji berries, dried apricots, desiccated coconut, raisins, prunes, figs (I typically buy the preservative free dried fruits), bananas, oranges, lemons, limes, avocado, raspberries*, blueberries*
Vegetables –
sweet potato, pumpkin, carrots
Nuts and Seeds
almonds, cashews, macadamias, walnuts, hazelnuts, pistachios, pecans, brazil nuts, flaxseeds, chia seeds, sunflower seeds, pumpkin seeds (I buy raw / natural nuts, the unsalted and unroasted kind)
Nut and Seed Butters
hulled tahini, roasted almond butter, natural peanut butter
Liquid Sweeteners
honey, maple syrup
Flours
coconut flour, almond meal, flax meal
Other
coconut oil, macadamia oil, butter, cacao or cocoa, full fat coconut milk, eggs, vanilla**, peppermint**, cinnamon, ground ginger, salt, bicarb soda, baking powder, rolled oats
Occasionally I use
chinese five spice, mixed spice, oregano, fresh mint leaves, sun dried tomatoes, olives, coconut sugar, full fat cream cheese, coffee, cacao nibs, cacao butter, beetroot, strawberries, cherries, cream of tartar, natural yoghurt, coconut yoghurt, oat flour, rice flour, currants
This list does not apply to our meals and many of our savoury recipes. Again, I think it is best to compile your own beginners list by choosing two to three recipes, making those and going from there.
If you have a favourite Wholefood Simply recipe that you think would be perfect for someone who is new to our site to start with be sure to leave a comment. If I have missed anything from the list or you would like to add some transitioning advice go right ahead. My tip would be to enjoy the journey and be gentle on yourself.
*Frozen is fine for our recipes
** I use a natural concentrated vanilla extract because it is readily available where I live. There are many options with vanilla and I am confident that whatever you typically use in your cooking will be fine. If you can get food grade peppermint oil this would be perfect otherwise natural peppermint extract is readily available.
Nut Free Chocolate Tarts
Base
1/2 cup flax seeds
1/2 cup desiccated coconut
1 tablespoon honey
1 tablespoon coconut oil
1 egg
1 tablespoon cacao or cocoa
1/2 teaspoon concentrated natural vanilla extract
pinch of salt
Preheat your oven to 175°C or 350°F
Place the flax seeds and coconut into your food processor and blend to a meal. Add the honey, oil and cacao or cocoa and blend until combined. Add the egg, salt and vanilla. Blend to combine. Press the mixture into your mini pie cases. I made two tarts with a little mix left over to make a cracker. You could make three tarts, mine were quite thick.
Bake for 10 minutes and allow to cool.
Filling
4 egg yolks
2 tablespoons honey
3 tablespoons cacao or cocoa
2 tablespoons coconut oil
1/2 teaspoon concentrated natural vanilla extract
Whisk the egg and honey together until smooth and well combined. Pour the mixture into a small saucepan. Add the remaining ingredients. Over medium heat stir the mixture until the oil has melted and everything is combined, this takes around 1 – 2 minutes. Turn the heat to low. Stir continuously for five minutes. Remove from the heat and allow to cool.
Fill the cases with the filling and place in the fridge to set. Serve. Eat. Enjoy.
