7 Grocery Store Gems – Healthy and Tasty
Posted on 1 September 2008
I have decided to compile a post of some things I like to pickup in the supermarket/grocery store which I consider to be hidden gems, by this I mean foods which you wouldn’t normally buy or may overlook. These are items which will hopefully become a mainstay of your shopping basket and have many uses;
Canned Pumpkin
This stuff is amazing, Its packed with Fiber and Beta-Carotene (Vitamin A) a whole can has over 10 grams of Fiber and it has a superb texture which will keep you full for hours. I like to mix it with some cinnamon, nutmeg and a dash of raw honey. Then top it with some Almonds, Walnuts, and Coconut flakes. If you have some protein powder kicking about that mixes in great.
Spices and Herbs
These should be an essential, load up on things like Cinnamon, and Herbs de Provence. There are so many different one’s you can always find something different and experiment with your cooking. On top of this spices all have different effects on your body with a range of health benefits, Cinnamon has a great effect on controlling blood sugar levels and coriander flushes toxic heavy metals from your body. Check out the Modern Forager’s post on Spices here…..
Frozen Berries
Berries have a host of health benefits, they are packed with Vitamin C, High in Fiber and they taste great. Unfortunately when fresh they are expensive and unavailable year round. So when they are out of season I would recommend keeping a stock of frozen berries they’re perfect to throw in Yoghurt, Pumpkin, or Shakes. Even let them de-frost and eat them normally.
Beet Root
Beets are something I always buy and eat almost daily they have a great detoxing effect and add great colour and taste to salads. They are also the perfect match for some good cheese, I buy the pre-cooked and prepared type to save time and they are pretty cheap.
According to Stephen Nottingham “Beetroot has long been considered beneficial to the blood, the heart, and the digestive system. It has been regarded as a laxative; a cure for bad breath, coughs and headaches; and even as an aphrodisiac. More recently, it has been advocated as a cancer preventative and as a means of bolstering the immune system.”
English Breakfast Tea
This is a tip for those based outside of the UK as anyone in England will undoubtably have some in their cupboards. Black tea is packed with anti-oxidants and is a very refreshing and relaxing drink (thanks to the theanine) to have mid morning or in the afternoon.
Since ancient times it has been said that drinking tea brings relaxation. Scientists are now studying the effects of theanine and it is believed that although theanine creates a feeling of relaxation, it doesn’t shut down the brain. So it allows you to be relaxed yet alert at the same time.
Steep it for 1-2 minutes sweeten with some honey and add a dash of Organic Milk if you want to prepare it properly. Check out my favorite tea manufacturers site for the benefits…..
Goats Cheese
A high quality goats cheese is a great thing to have in the fridge, its extemely versatile. You can cut it up and add some to a salad or have a piece for breakfast with some fresh fruit and coffee. Its lower in fat than cow’s cheese and is easier to digest as well as having more protein.
| Per Oz. |
Goat Cheese
|
Cow’s Cream Cheese
|
| Calories |
69.4
|
99.5
|
| Protein (grams) |
4
|
2.1
|
| Fat (grams) |
5.5
|
10
|
Carrots
I know this one is a bit odd, but its easily overlooked. Carrots are extremly versatile; If your hungry you pick one up and crunch on it as a snack. If you need a good side to your steak boil them for a few minutes cut in half and add some olive oil and herbs. They are also great to use for dipping in Nut butters or with Salsa. I usually buy Organic as they seem to be sweeter. And always try to get the freshest carrots you can find, it pays off with the superior taste and extra crunch.
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Comment by Belinda
1 September 2008
Better even than buying frozen berries out of season: Buy fresh, organic ones from farmer’s markets and/or local growers while they’re IN season, and freeze them yourself! Berries are SUPER easy to put up in the freezer–just flash-freeze them, whole, on a cookie sheet until frozen solid, then store them in freezer bags (I use a vacuum-sealer, the cheap Reynolds hand-held model) for 9-12 months.
If your grocery store supports local farmers and stocks chemical-free berries, all the better, but I still say stock up when they’re in season. They’re fresher, cheaper, and haven’t had to travel halfway across the world to get to you.
Comment by Lance
1 September 2008
Frozen berries are excellent. We usually keep some on hand, and use on oatmeal, or mix into fruit smoothies. My wife is better about including them, so I’ll use this as my reminder to get the berries out more often.
Belinda also makes an excellent point about fresh fruit from farmer’s markets – another great source of fruits and vegetables. I’ve been meaning to stop all summer but haven’t yet – I’ll try to get out this week.
Comment by Chris
1 September 2008
Great tips guys. I suppose it makes a load of sense to stock up on cheap in season berries in the summer and freeze them. For me the temptation is too strong to eat them right away…..I regularly freeze fruit which is getting old and then use it in shakes later so this can be done with anything. Thanks for contributing!
Comment by Keith Norris
1 September 2008
I just bought some cheese at the Raleigh, NC Farmers Market from a man who raises goats locally. It’s rosemary and garlic infused — yum!
And here’s a cool trick: cube the goat cheese and place it in an air-tight container(Tupperware or its ilk is good). Then, soak the cheese in extra virgin olive oil. The oil will pick up some of the cheese flavor, and it’s fantastic to use as a salad dressing. The oil also makes the cheese even more scrumptious. Give it a try! The better quality the olive oil, the better the results.
Keith
Comment by Methuselah
1 September 2008
It’s not really very exciting, but for me the greatest grocery store gem has always been tinned fish – tuna, mackerel, salmon, sardines, pilchards. The sheer convenience combined with protein richness and in some cases omega 3 makes them a regular in my basket. I probably eat may too much of them (supposedly too much oily fish is bad, as is too much tinned fish) so I have been making an effort to have more regular pilgramages to the fresh produce market…
Comment by Chris
1 September 2008
@ Keith. That sounds awesome I just stuck a nice piece of cheese in some Olive Oil can’t wait to try it out tomorrow. You really are a connoisseur in the kitchen! Great blog post on training this morning BTW
@ Methuselah. Keeping canned fish on hand is always useful for adding a hit of protein to a salad or when needed, but in the last few months I have been trying to eat more leftovers from dinner or protein from fresher sources. If you ever go into Italian deli’s you can get some really high quality canned fish which taste’s amazing, much better than the supermarket stuff.
Comment by Naomi
1 September 2008
Smashed garlic pulp in a jar, with a little bit of olive oil
Oh and can’t forget the cabbage either.. did you know red cabbage lasts almost a whole week pre-cut in some tupperware in the fridge?
Comment by Tom Parker
2 September 2008
Great post Chris. I love berries but always forget to add them to my list. I seem to have got into a process of thinking what I need to buy and then going in to buy it. I never stop to make a few new additions to my shopping list.
As for the tea, I don’t know how you American live without it. It’s pretty much a staple of my diet. I have at least 3-4 cups daily.
Comment by Rusty - Fitness Black Book
9 September 2008
Chris,
I like it that you posted unusual things on this list. I was expecting to see a list of the usual suspects like chicken breasts, salad, non-fat yogurt, etc.
I especially like both green and black tea. I live on the stuff. I drink coffee too, but for some reason I like the steady energy tea gives.
You are in a zone with your blog here by the way. I love the use of pics…I already told you I’m jealous of the layout…the articles are easy to read and super-informative.
Keep it up!