Winter Shopping List

Are you one of those people who finds the task of shopping for a week incredibly difficult? If you’re looking for a bit of guidance then here is a list of the best things to fill your cupboards with this winter!

In winter it is important that we load up on the following:
Vitamin A to keep our skin glowing, eyes sparkling and bones strong.
Vitamin C to help us fend off those colds and boost the immune system.
Vitamin D because we’re lacking in sunlight and we need it to prevent skin issues such as eczema and psoriasis, autoimmune diseases and weakened immune systems.
Vitamin E keeps your nails and skin looking great.
Omega-3 Fatty Acids to boost your mood and improve your mental focus.

Breakfasts
Eggs (all 9 essential amino acids, Vitamin D & protein)
Spinach (magnesium, iron, Vitamins K&A)
Chilli (antioxidant)
Fresh herbs such as coriander and parsley
—————
Yoghurt (probiotic)
or
Oats (fibre & balance blood sugar levels)
Almond/coconut milk
or
Granola – my buckwheat granola recipe here
with
Blueberries, raspberries & pomegranate seeds (anti oxidants & fibre)
Almond butter (calcium, protein & healthy fats)
—————
Tomatoes, roasted (Vitamin C)
Avocado (healthy fats, protein, Vitamin K)
Rye bread, toasted (balances your blood sugar levels)

Meat/Fish
Salmon (Omega 3, Vitamin D & protein)
Tuna (Vitamin D)
Prawns (Vitamins A&E)
White fish haddock, cod etc (Omega 3, protein)
Chicken (Vitamin B6 & protein)

Vegetables
All dark leafy greens including spinach, kale and chard (Vitamins A, C & K and folate)
Broccoli (Vitamin C)
Butternut squash
Sweet potatoes
Portobello mushrooms (Vitamin D)
Beets
Carrots, roasted

Grains
Quinoa (Vitamin E & protein)
Brown rice (manganese)

Pulses
Lentils (protein & slow energy release)
Chickpeas (fibre & folate)

Nuts (all high in protein, vitamins & fats)
Almonds
Cashews
Walnuts

NB: Flax & chia seeds, sprinkled on anything & everything (magnesium, fibre & Omega 3)

A good soup option is my tomato and roasted red pepper soup, find the recipe here


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