This is a non – exhaustive list of ingredients that I keep in my breakfast cupboard (yes I do have one of these!). As I have previously said I am not a trained nutritionist so I won’t really be going into the nutritional value of these things. Please do your own research or check with a trained Nutritionist to see what is suitable for you. However I do pick up tips and info on why they’re worth using from other bloggers, recipe books and websites, along with info from my own Nutritionist. The main factor is that they are all easy to get in the supermarket or online and they really don’t cost a lot. I haven’t as yet gone down the route of buying more unusual ingredients so hopefully if you’re starting out with healthy eating this list will be a good stepping stone for you until you become more adventurous and want to try new things for yourself. These ingredients appear in different quantities in many of my recipes and I love having a basic ingredient range that is so adaptable.
Almond butter – use it in pretty much everything. Quite expensive to buy (although Aldis sometimes do it which is a bit cheaper). It’s much cheaper to make your own and pretty easy. I use the recipe on Deliciously Ella’s app which is really straight forward. Be careful though if you’re noise sensitive. When my nervous system is wired and my hearing sensitive, the noise from the food processor is too much. If I want to make almond butter I literally have to turn the processor on and leave the room.
Almond milk – much better to make this but I’m afraid I buy mine. The almond content isn’t great in bought ones (usually 2%) so making my own is on my to do list. I use almond milk instead of dairy in my smoothie bowls, chia puddings and baked oats. I also use Hazelnut milk and coconut milk as alternatives.
Buckwheat flour – This is gluten free though sometimes carries a wheat and gluten disclaimer. I use this in my pancakes and for baking.
Cacao powder – I use this instead of cocoa powder as my understanding is that it is the raw, pure, unrefined form of cocoa. It’s quite a bit stronger than normal cocoa powder too so goes a long way. It can be quite pricey but Aldis do 100g pouches which are pretty cheap. Couldn’t be without this!
Cacao nibs – These are roasted and de-husked pieces of the cacao beans and are lovely for topping smoothie bowls, chia puddings and overnight oats. Use these loads too.
Chia Seeds – These go into absolutely everything. They don’t have a taste on their own and look pretty insignificant but I really notice that my energy levels stabilise when I use them. They’re a great source of Omega 3 and protein and are helpful as a late evening snack to stabilise blood sugars. I was advised to soak them to maximise their nutritional value which makes them ideal for overnight oats and obviously chia puddings. I also let my smoothie mix stand for about 20 minutes to soften them a little
Cinnamon – Just a lovely flavour in baked oats and overnight oats.
Coconut oil – I use this instead of olive oil for my pancakes. I don’t actually like coconut as a flavour but it doesn’t seem to transfer its taste too much.
Coconut yoghurt – I couldn’t be without this. I use @kokodairyfree which you can get from supermarkets. It goes beautifully with granola and baked oats or I use it in chia puddings for added creaminess.
Flax seeds/linseeds – Perfect for smoothie bowls and baked oats. Again I was advised to soak them in almond milk to get their maximum benefit. So I keep a jar in the fridge – roughly 1 tablespoon of flaxseed to 3 tablespoons of almond milk. Alternatively you can just pop a tablespoon in your smoothie.
Gluten free oats – I literally get palpitations if I run out of these! They go into everything. I get mine from www.realfoodsource.co.uk as they are jumbo oats and better quality than shop bought. Plus you can buy in bulk which is perfect for me
Honey –I use this as an unrefined sweetener in my baked oats and granola.
Maple syrup – Another unrefined sweetener which I use in lots of my recipes. Quite pricey to buy but again Aldis sell it at a lower price.
Mint (fresh) – This is lovely in green smoothies to give them a flavour boost.
Peanut butter – I have only used this more whilst I’ve been on the FODMAP diet but most of my recipes can be made with peanut butter instead of almond butter.
Pecans – I love the flavours and they’re great in baked oats and obviously in my granola
Pumpkin seeds – Again I buy these from www.realfoodsource.co.uk as they are a lovely colour and have a rich flavour when roasted. They make a really colourful topping for lots of my recipes and are full of magnesium.
Sunflower seeds – These are cheaper to buy than pumpkin seeds and also make a nice topping or ingredient. Again I get mine from www.realfoodsource.co.uk as they’re a better size than you buy in supermarkets.
Fruit – I try to keep to no more than 2 pieces a day to keep my blood sugars stable. I really notice it if I overdo on fruit! I use all of the following fruit in smoothies, baked and overnight oats and chia puddings, plus as toppings for granola. Apples and blackberries are currently off limits on the Fodmap diet which is very sad as I love my blackberry and apple recipes.
– frozen raspberries, blackberries
– bananas (high sugar)
Veg – beetroot (high sugar and limit on Fodmap)
Pretty much anything can go into green smoothies and smoothie bowls. I was advised to use 3 veg and I fruit in a smoothie. Using things with a lighter flavour like cucumber and lettuce in smoothie bowls means that the other flavours aren’t drowned out.
Water – sounds obvious but keeping hydrated really helps. I try to drink more than a litre of filtered water each day.