Preparation is the key to success for a healthy lifestyle. Making sure your kitchen is stocked with low carb high fat essential ingredients is the best way to ensure that you stay on plan and avoid high carbohydrate and high sugar foods. Most of the SAF essential ingredients are easy to find and inexpensive. Have a look at our weekly shopping list of essential LCHF foods:
Eating a low carb healthy high fat diet doesn’t mean no veggies, quite the opposite! Green vegetables are high in fibre and make sure your digestion runs smoothly. Make sure you buy some greens every time you stock up your cupboards. You can vary this depending on what’s in season or what’s on offer in your shops. Some of the best low carb greens are broccoli, Brussel sprouts, asparagus, cabbage (pak choi, spring greens, sweetheart and savoy), lettuce, spinach and kale. Melt your spinach in butter for your morning Fry-Up, slice up sweetheart cabbage for a keto ‘pasta’ lunch, make Kale Crisps for a snack, pack your Stir Fry’s with broccoli and kale… The possibilities are endless.
Raspberries are the best fruit to eat on a LCHF diet because they have a relatively low carb and sugar content. Its a good idea to have a punnet in your fridge at all times. You can also buy a bag of frozen raspberries to keep in your freezer for a more economical option and just take a handful out to defrost an hour before you need them! We love raspberries served with a generous dollop of Greek yoghurt for an easy sweet treat. On a hot summer’s day you can easily whip up some Keto Raspberry Ice cream for kids and big kids alike!
In our recipes we recommend cooking with butter rather than vegetable oils because butter is packed with healthy fats and Vitamins A, D and K. These healthy fats contain conjugated linoleic acids (CLA) which are proven to protect against cancer. If you can buy grass fed butter even better as this has more CLA. Never let your fridge run out!
Leave the milk on the shelf and instead pick up a big carton of double cream. Double cream has a much lower carb content than milk and a much higher fat content. We love to start our day with a coffee with double cream before we go out for our morning walk. Double cream is also a great base for many of our sauces including our Creamy Fish Pie and our Beef Stroganoff. And, if you have cream in your fridge you are only a few easy steps from making a delicious Chocolate Mousse for a Keto sweet treat.
Buying yoghurt can be a difficult exercise when trying to avoid sugar and high carbohydrate contents. Make sure you choose plain Greek yoghurt and avoid ‘Greek Style’ yoghurt. This Greek Yoghurt is a great source of protein. If it tastes too sour for you, add some crushed raspberries and a sprinkle of cinnamon. We also use greek yoghurt in our Coleslaw recipe and in our marinade for our Chicken Curry.
Cheese is a keto staple and so it’s well worth getting a few different varieties for both cooking and snacking. Cheddar is brilliant for our Burger Stacks and in our Cauliflower Cheese. Get some Blue cheese for crumbling on top of salads. Invest in some good quality Parmesan to cover our Italian Ragus and to snack on. For special occasions buy a whole camembert to bake with veggie dippers.
Bacon is a great SAF staple to keep stocked in your fridge. When buying your bacon, make sure you avoid bacon that has added sugar or dextrose. Even better you can make your own bacon by following our recipe. Here at SAF, bacon is not just great for breakfast (although you can’t beat Bacon and Eggs for a quick Fry Up) we love adding bacon to our Ragu and Coq au Vin for a richer sauce full of healthy fat.
Mince meat (beef, pork or lamb) is a really versatile and economical option to keep stocked up with. Make sure you buy mincemeat with at least 10% fat in. With a fridge stocked with mince you can easily whip up a great Chilli con Carne, a toothsome Pork and Fennel Ragu and even some Burger patties for the warmer months.
It is always worth having some sausages on your shopping list. Make sure you check the labels and buy sausages with a high meat content, or even better buy from your local butcher to ensure better quality. It is always useful to cook them up at the beginning of the week then you can quickly refry them for breakfast or take one to work for a snack. Sausages also make quick mid-week meals like our Keto Bangers and Mash and our One Pan Sausage Stew.
Eggs should always be on your shopping list. They are SAF superfoods and are rich in healthy fats and protein. We think a breakfast is not complete without one and there are so many delicious ways to eat them. You might not have time to cook every morning so our Cheesy Breakfast Muffins are perfect for eggs on the go. For those special Sunday mornings, you can enjoy our Keto Eggs Benedict. If you are bored of scrambled or fried, you can mix your eggs into our Low Carb Pancake Mix for an indulgent breakfast.
Nuts are a great source of healthy fats and are useful to keep on hand for a quick snack. Make sure you check their carbohydrate content: avoid cashews and opt for lower carb options such as almonds or brazil nuts. Once stocked up you can try our recipe for Spicy Nuts and bake our SAF granola to serve with a dollop of Greek Yoghurt. One type of nut you should never be without is ground almonds, which is a great low carb flour substitute, we use it to make everything from pancakes and muffins to Scotch eggs!
It may come as a surprise but pork scratchings are a keto superfood as they are high in healthy fats and low in carbs – find out why here. Jon always carries a packet of (emergency) scratchings with him when he’s out and about. Try to buy your scratchings from your local butcher as they often sell better quality versions. Again you want to avoid any scratchings that have added dextrose or sugary flavourings. Better yet, you can make your own following our simple recipe.
So there you have the 12 essential ingredients that you need on your weekly shopping list to keep your kitchen stocked with LCHF food. Did we miss any of your favourites? Let us know what’s on your weekly LCHF shopping list!