I will describe what in the future will be the basic ingredients of your cooking. What matters most of all in my life is the love of real and healthy food, which is why I always have a lot of basic good stuff in my kitchen. Except from the fresh vegetables and meat and fish, I buy every day, this could be free range eggs, a variety of natural, healthy fats, different kinds of fibres to use for baking, and lots of green leaves and vegetables. It is so smart to have things ready in your kitchen so you easily can make a good dinner and won’t be tempted to eat preprocessed take-away-food, sweets or comfort foods.
While staying both in London, UK, and in Toronto, Canada, and in The Netherlands and Spain as well, I have been searching for proper dairy products. In The Netherlands it is relatively easy and resembles the situation in Denmark. In Spain unfortunately many dairy products are UHT treated. I reckon it is a matter of resilience to the heat. I do not like UHT products, as it demolishes the good bacterias in the milk.
Living with an LCHF diet we need a lot of fat as our fuel. We can get healthy saturated fats from a variety of sources, full-fat dairy products being one of them. As dairy products all over the world are homogenised nowadays as a standard, we have a problem. Therefore this article in the Guardian made me happy! We’re on our way. It takes a lot of effort though, and we must be patient!
Read the article on Official Advice about low fat diets being wrong if you like.
I will share my LCHF shopping List No 1. When you start out on such a new lifestyle, you need a lot of practical information about what to eat, where to buy it and what to do if you can’t get your preferred ingredients.
On my list you’ll find lovely food ingredients but what is quite necessary for you to have as well is a blender, both a stick blender and a juicer. I also use a food processor for making bread and pizza.
You can do fine with just a small freezer, I don’t freeze that much, but it is nice to have the chance to store your bread in the freezer.
I never use a microwave oven, but I use my oven or stove quite frequently for bread, pizza and roasting nice things.
LCHF Shopping List
In your kitchen you should always have the following as basic ingredients;
- Coconut oil with and without flavour – for eating raw and for frying
- Psyllium Husk fibres
- Baking powder (abandon yeast)
- Potato fibers (“Pofiber”) – it’s a Swedish product and I’m desperate to find it in both the UK and in Canada! I am in a transition to find alternatives to my recipes. You can buy it online but it will be overseas, please go to this website
- Almond flour and coconut fibres/flour, both for baking
- Seeds such as chia, sesame, flax, sunflower and pumpkin, especially for crisp bread
- Nuts (they’re quite high in calories and Omega-6, but a handful a day at maximum is OK)
- Olive oil, or if you don’t like the olive taste use avocado oil or flax seed oil (don’t use sunflower oil)
- Eggs, and don’t fear for your level of cholesterol. I will explore this in another post
- Full fat cottage cheese, mostly for baking bread and pancakes
- All the cheese you love, the hard cheese are the best LCHF-wise
- Double cream and sour cream, best raw or at least non-homogenized
- Whole milk and best if non-homogenized
- Butter, salted and unsalted (the latter for coconut fat bombs)
- Fresh vegetables, if you follow a STRICT LCHF choose the ones grown above the earth, so no roots
- Fish and meat of all kinds, but only the fresh ones, never buy the processed foods
Please feel free to contact me, if you need more information or have proposals for other products.