Ever wondered what you should and shouldnt be adding to your weekly grocery shop? To help you out, we’re giving your on our weekly staple grocery recommendations!
Nutritionally speaking, dairy is important for families as it provides essential nutrients and vitamins such as B12, B2, Biotin (B7) and A, as well as minerals such Calcium, Phosphorus, Magnesium and iodine that our bodies need on a daily basis. However, not all dairy is created equal.
There is much more to shopping for dairy than choosing between full fat, skimmed and semi-skimmed products. Some dairy products on the market can be high in sugar or contain additional ingredients that water down the nutritional benefits. We believe Kefir as a great choice for families seeking high-quality, highly nutritious dairy products. Kefir is nutritionally sound, versatile and tastes great. Whats more, its packed with billions of gut-friendly bacteria, ticking all these boxes and making it a great option for your family.
Wholegrains are very high in fibre and nutrients, particularly antioxidants, vitamin B, and minerals such as zinc or iron. Fibre plays a key role in supporting digestion and can even act as a prebiotic, so wholegrains are definitely high on our list. We recommend stocking up on old-fashioned oats to make overnight oats or smoothie bowls for healthy breakfasts. Quinoa, on the other hand, is the perfect addition to any main meals or salads and can even be used to make porridge. Theres a wide range of other wholegrains available including millet, brown rice, whole rye or buckwheat. Pick your favourite or mix it up!
Youve heard it a million times you need to eat your five a day! And its not just about eating your greens, you should also be eating the rainbow on a weekly basis to ensure having a wide range of vitamins and minerals. The logic behind this is that the small compounds that give each vegetable a different colour offer potential health benefits too. Eating the rainbow ensures you are consuming a wide range of these phytonutrients.
For a super healthy gut, try adding some pre-biotic foods too such as bananas, asparagus and garlic to ensure you are setting your body up for the healthy bio-live cultures in Kefir and Kefir-Quark. These foods work by inducing the growth or activity of beneficial microorganisms in the gut and positively altering the composition of organisms in the gut microbiome.
Protein is a key element of any diet as it plays an incredibly important role in the functioning of our cells and organs, especially our muscles and bones. Make sure you opt for lean proteins, though, to avoid products that are high in saturated fat and cholesterol.
Good sources of protein include soya, nuts and pulses; as well as animal products such as eggs, fish and dairy. Animal products such as milk include all of the essential amino acids. Kefir-Quark is a great source of dairy protein (each 150g pot contains over 18g of protein) and as a bonus, its very low in fat (only 90 kcals per 100g) and has no added sugar!
There are a number of cupboard staples to go for. Olive and rapeseed oils are great for cooking and salad dressings and help keep your cholesterol levels healthy; whilst having a good stock of herbs and spices help to flavour your food without needing salt. We like to keep things simple and opts for Oregano, Cinnamon and Cayenne pepper for that extra boost of flavour. And finally, if you need snacks to see you through the day, we recommends you stock up on unsalted nuts like almonds, dried fruit like apricots or cranberries and some squares of dark chocolate to satisfy those cravings.