RECOMMENDED FOODS FOR YOUR PANTRY, FRIDGE AND FREEZER

Hello girls, this is my list of foods that I always have at home to be flexible when it comes to preparing quick and healthy dishes!

???? I advise you to make a meal plan every week and then make your shopping list according to this plan – it is much more efficient.

DRY SPICES

5 SPICES (CHINESE MIX)

ANISE (WHOLE)

BLACK PEPPER

CARDAMOM POWDER

CHILLI

CINNAMON

CLOVE POWDER

CUMIN

CURRY

DILL

FIVE PEPPERS (MILL)

HERBAL SALT (DR. VOGEL BRAND)

INSTANT MISO (FOR BROTHS)

KOMBU SEAWEED

LAUREL IN WHOLE LEAVES

LIQUID STEVIA

NATURAL SEA SALT (UNBLEACHED)

OREGANO

PROVENCAL HERBS

ROSEMARY

SMOKED PAPRIKA FROM LA VERA

SPICY PAPRIKA

SWEET PAPRIKA

TARRAGON

THAI CURRY

THYME

TURMERIC

FRESH HERBS

PARSLEY

BASIL

CILANTRO

CHIVE

UUUPS, I know, now you’re going to think: “God, how many species does this woman use… what am I going to do with all this? Well, this is my secret to how to change the character of a dish from average to sophisticate. This is the beauty in being creative.

Here some tips how to use them:

MAGIC IN THE KITCHEN!

• Do you want to evoke 1001 nights? Do you think of oriental dishes, steaming rice? Have fun with cinnamon, cloves, cumin, cardamom, turmeric, ras el hanout…add parsley, mint, lemon juice….
• Do you think about your last trip to Thailand? Dare with turmeric, ginger, green curry, red curry, Thai curry powder…;
• Have you fallen in love with India? Think no more! Turmeric, curry, saffron, chili, coriander, cardamom…the possibilities are almost endless…
• Do you fancy Chinese? Then the mix of 5 spices will be your ally, just like star anise or ginger.
• Do you want to add French elegance to your dish? Try the tarragon or herbs de Provence and do not forget the mustard!
• Are you Mediterranean to the core? Thyme, oregano, bay leaf, paprika from La Vera, saffron, rosemary, garlic…
• Do you love Japanese culture? Perfect, here you will have your instant miso soup, ready to become a rich and healthy Ramen broth; Of course, do not miss the marinated ginger, the spicy wasabi paste or the tamari.
• Or maybe you are crazy about Italian cuisine? There is nothing better than some fresh basil leaves – be it in salads, baked vegetables, pasta… and of course the same species that we use in the Mediterranean – thyme, oregano, bay leaf….

???? Be careful with spicy spices such as cayenne or chili, as they can increase hot flashes during menopause.

Condiments

• EXTRA VIRGIN OLIVE OIL
• SPICY OLIVE OIL
• FLAX OIL (OMEGA 3)
• TOASTED SESAME OIL (ASIAN DISHES)
• APPLE CIDER VINEGAR (PROBIOTIC)
• BALSAMIC VINEGAR OF MODENA
• TOMATO CONCENTRATE
• TOMATO PESTO
• BASIL PESTO
• NATURAL HONEY
• YELLOW MUSTARD (FOR VINAIGRETTES)
• LOW SALT TAMARI SAUCE
• LIGHT COCONUT MILK
• COCONUT OIL
• CAPERS
• DRY TOMATOES
• SAUERKRAUT
• KIMCHI (PROBIOTIC)
• CANNED TUNA (IN WATER OR OLIVE OIL)
• TAHINI

Dry produce

Pasta, rice, etc.

• WHEAT PASTA
• RED LENTIL PASTA
• BROWN BASMATI RICE
• WHOLE GRAIN COUSCOUS
• QUINOA

Legumes

• LENTILS
• GARBANZO BEANS
• WHITE BEANS
• BLACK BEANS
• RED LENTILS

Nuts, seeds, dried fruit

• WALNUTS
• PECAN NUTS
• WHOLE ALMONDS
• ROASTED HAZELNUTS
• CASHEWS
• CHIA SEEDS
• FLAX SEEDS
• PUMPKIN SEEDS
• SUNFLOWER SEEDS
• DATES
• FIGS
• APRICOTS
• RAISINS
• PRUNES
• GRATED COCONUT

Others

• WHOLEMEAL SPELLED FLOUR
• OATMEAL
• BAKING POWDER
• NATURAL COCOA POWDER
• CHOCOLATE 85%
• BROWN SUGAR
• LIQUID STEVIA
• CHICORY COFFEE
• GREEN TEA AND VARIOUS INFUSIONS (SEE my LIST OF BEVERAGES IN MENOPAUSE)

I really like to add seeds, dried fruits and nuts to my salads, soups, creams, cereals, vegetables because they have a great nutritional value for women in menopause, they give an extra and crunchy touch to your dishes and they are beautiful to look at ☺

You have to be careful with the quantities, because the seeds and nuts contain many fats – healthy – but calories, and dehydrated fruits have a high fructose content.

Canned food

Yes, of course, I would always love to make my broth myself and prepare the legumes at home. But there are days when I just don’t shoot and I need quick and valid solutions ☺

• CHOPPED TOMATO
• FRIED TOMATO
• FRESH TOMATO
• CONCENTRATED TOMATO
• SWEET CORN (ORGANIC FARMING)
• PITTED GREEN OLIVES
• PITTED BLACK OLIVES
• MANZANILLO OLIVES WITH STONE IN GLASS JAR
• BOTTLED CHICKEN BROTH (ORGANIC FARMING)
• BOTTLED VEGETABLE BROTH (ORGANIC FARMING)
• TUNA (IN WATER OR OLIVE OIL)
• LENTILS IN A GLASS JAR
• CHICKPEAS IN A GLASS JAR
• WHITE BEANS IN GLASS JAR
• BLACK BEANS IN A GLASS JAR
• RED BEANS IN GLASS JAR
• SAUERKRAUT IN GLASS JAR
• WHITE ASPARAGUS
• ARTICHOKE HEARTS
• PICKLED CUCUMBER
• CAPERS

Vegetal milk types (without added sugar please…)

• OAT / SOY/RICE/ALMOND/NUT / COCONUT MILK
• OAT / RICE / SOY CREAM

????Cook once and eat twice! Cooking double the amount and freezing it saves you a lot of time ☺

Produce for freezer and fridge

Proteíns

• FILLETED CHICKEN BREASTS
• CHICKEN BURGERS
• CHICKEN OR TURKEY MINCED MEAT
• TURKEY MEDALLIONS
• VEGGIE BURGERS
• VEGETARIAN MINCED MEAT
• TURKEY OR CHICKEN MEATBALLS
• TOFU
• TEMPE
• SEITAN
• COD
• PRAWNS
• SALMON
• HAKE

Fruit

• BLUEBERRIES
• RASPBERRIES
• STRAWBERRIES

Vegetables / Legumes / Herbs

• SPINACH
• BROCCOLI
• CAULIFLOWER
• GREEN PEAS
• ARTICHOKE HEARTS
• GREEN BEANS
• FRESH HERBS (PARSLEY, MIXED HERBS, CHIVES)

Otros

• Pan integral

???? Invest in your kitchen and work less. From a blender on a juicer or a garlic press to a kitchen robot that cuts, chops, mixes into pieces, slices, etc. or a blender for your smoothies – they will save you a lot of time!

If you have enough space, do not keep everything in your cabinets, but leave them within reach for daily use.

Lactics (preferible organic)

• Plain yogurt
• Kéfir 1,5% fat
• Parmesan cheese
• Butter

Others

• Garlic
• Organic Eggs
• Sausage and cold meats (with moderation)

Fresh Produce

Fruit

• Lemons
• Limes
• Apples
• Oranges
• Mandarins
• Kiwis
• Bananas
• Blueberries
• Grapes
• Green melon
• Cantaloup melon
• Raspberries
• Pears
• Prunes
• Apricots
• Peaches
• Strawberries
• Pineapples
• Cherries
• Nectarinas

Vegetables

• Tomatoes
• Cherry tomatoes
• Cucumbers
• Leeks
• Broccoli
• Kale
• Spinach
• Chard
• Lettuce
• Lamb’s lettuce
• Rocket
• Carrots
• Bell Peppers
• Zucchini
• Eggplant
• Cauliflower
• Pumpkin
• Green Asparagus
• Avocados
• Green Beans
• Brussel sprouts
• Potatoes
• Sweet Potatoes
• Celery
• Mushrooms
• Artichokes
• Endive
• Fennel
• Onion
• Corn

???? It is best to buy fruit and vegetables according to the season and proximity because it is healthier, cheaper and richer. Try to eat all colors, a lot of dark green leaves and few, but good quality, dairy products.

???? In 2004, due to growing concern about the contamination of our food with pesticides and herbicides, the American organization EWC (Environmental Working Group) began classifying fruits and vegetables into “The Dirty Dozen” and “The Clean 15”. This list is being revised every year.

“The 15 Clean” (from least to greatest contamination):

1) Avocado

2) Corn

3) Pineapple

4) Cabbage

5) Onions

6) Frozen peas

7) Papaya

8) Asparagus

9) Handle

10) Eggplant

11) Green Melon

12) Kiwifruit

13) Cantaloupe

14) Cauliflower

15) Broccoli

“The dirty dozen”

The foods most contaminated with herbicides and pesticides from highest to lowest concentration of pesticides, which you should buy from organic farming:

1) Strawberries

2) Spinach

3) Nectarines

4) Apples

5) Grapes

6) Peaches

7) Cherries

8) Pears

9) Tomatoes

10) Celery

11) Potatoes

12) Peppers