SHOPPING LISTS BY RECIPE
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SHOPPING LISTS BY RECIPE
BEEF AND HAM PIE
2
OVEN FRIED CHICKEN (KINDA LIKE KFC)
SHOPPING LIST BY RECIPE JANUARY
CHEESY HAM POTATOES
SLOW COOKED LAMB CHOPS
q 800 g diced beef
q 200 g diced ham (nitrate free)q 1 brown onion
q 2 tbsp. corn flourq 2 tbsp. bone broth powder
q 2 tbsp. BBQ sauce
q 1 tbsp. worcestershire sauceq 3 handfuls of sliced mushrooms
q 1 sheet of shortcrust pastryq 1 sheet of butter puff pastry
q 1 egg
q 1 tsp. oreganoq 1 tsp. tarragon
q 1 tsp. ground chilli
q 1 tbsp. marjoramq 1 tbsp. sage
q 1 tbsp. black peppercornsq 1 tbsp. paprika
q 1 tbsp. onion flakes
q 1 tbsp. rock saltq 3 tbsp. of dried garlic
q 450 g plain flour
q Chicken breast filletsq 2 -4 eggs
q 1 batch of spinach or plain wraps and salad or
q Sweet potato chips and salad
q 1 brown onion
q 2 garlic clovesq 1 tbsp. butter
q 200 g diced hamq 120 g mozzarella cheese (fresh)
q 250 g cream cheese
q 60 g parmesan cheese
q 160 g tasty cheeseq 1 tsp. paprika
q 2 tsp. seeded mustardq 2 tbsp. cornflour
q 6 -8 large potatoes
q 6 -8 lamb chump chops
q 2 cloves garlicq 50 g raw honey
q 1/4 c tamari or soy sauceq 1 tbsp. worcestershire sauce
q 2 tbsp. beef bone broth powderq 2 tbsp. cornflour
q 1 brown onion,
q various veggies to serve
3
SHOPPING LIST BY RECIPE JANUARY
VEGETABLE LASAGNE
HAM, SEEDED MUSTARD AND MAYO SCROLLS
SPICY CHORIZO PASTA
NAN’S ZUCCHINI SLICE
q 1 large brown onion
q 2 garlic cloves
q 2 large carrotsq 1 large zucchini
q 1 whole broccoli headq 1/8 kent pumpkin
q 8 mushrooms
q 690 g jar of passata sauce
q 4 lasagne sheets (GF if required)
q 40 g butter (olive oil if dairy free)q 4 tbsp. plain flour (GF if required)
q 600 g milkq Salt and pepper to taste
q 3 big handfuls of freshly grated cheese
q 2 tsp. yeastq 320 g water
q 25 g extra virgin olive oilq 500 g bakers flour
q 1 tsp. salt
q 1 tbsp. chia seedsq 150 g sliced ham or chicken
q 2 -3 tbsp. mayoq 1 -2 tbsp. seeded mustard
q 1 tbsp. vital veggie powder (optional)
q 1 brown onion
q 1 garlic cloveq 1 long red chilli
q 1 red capsicumq 2 chorizo sausages
q 2 handfuls baby spinachq 12 black olives (optional)
q 1 tbsp. olive oil for frying
q 1 tsp. dried basilq 1 tsp. dried oregano
q 1 can diced tomatoesq 1 packet of fettuccini pasta
q Parmesan cheese to serve
q 2 medium zucchinis, roughly choppedq 2 carrots, roughly chopped
q 1 brown onion, peeled and chopped in
halfq Approx. 250g ham or bacon (nitrate-
free if possible)q 5 large eggs
q 2 tbsp. vegetable stock paste (or a few good grindings of salt and pepper)
q 30 g olive oil
q 1 c plain flour (wheat, spelt or buckwheat all work well)
q 50 -80g cheese (we use a mix of parmesan and tasty cheese
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SHOPPING LIST BY RECIPE JANUARY
CHICKEN STIR-FRY WITH PASTA
FRIED RICE
BEEF MEATBALLS WITH LOTS OF VEGGIES
WHOLEFOOD CHOCOLATE MOUSSE
q Lots of cut up veggies (approx. 8 cups)
q 500 g chicken
q Pasta of choiceq 1 tsp. sesame oil
q 1 tbsp. olive oil
q 3 tbsp. tamari
q 2 garlic cloves (crushed)
q 1 tsp. cornflourq 1 tbsp. chicken bone broth powder
q 1 c white rice
q 1/2 c red riceq 1/2 c black rice
q 1 tbsp. oil (coconut or extra virgin olive
oil)q 2 -3 cups diced veggies
q 1 c diced ham
q 1/2 brown onion
q 1 garlic cloveq 20 g olive oil
q 2 frozen bread slices or 70g
breadcrumbsq 1 tsp. dried thyme
q 500 g beef minceq 1 egg
q 1/2 brown onion
q 1 garlic cloveq 1 carrot
q 1 red capsicum
q 20 g olive oilq 1 400g tin diced tomatoes
q 60 g tomato pasteq 1 tsp. dried basil
q 1 baby Thai coconutq 1/2 c coconut water (from your baby
coconut)
q 1 c soaked cashews (soaked for max 3 hours then strain, discard water)
q 1/4 c hemp seeds
q 1/4 c cacao powder (more if you like dark chocolate)
q 1 ripe avocado
q 1/2 tsp. vanilla bean pasteq 1 -2 tbsp. 100% pure maple syrup
5
SHOPPING LIST BY RECIPE JANUARY
EASY BUTTER CHICKEN
QUINOA TUNA BAKE
MAC AND CHEESE BAKE
MINI QUICHES
q 6 eggsq 6 rashers of bacon, diced
q 50 g block cheeseq 1 carrot
q 1 small zucchiniq 1 tbsp. vital veggie powder from
Superfoods for Kidz (optional)q 50 g self-raising flour
q 1 brown onion
q 2 garlic clovesq 1 tsp. minced ginger
q 50 g butter q 1 x 400g tin tomatoes
q 3 tbsp. cornflour
q 4 chicken breastq 100 g natural or coconut yoghurt
q 130 g cream or coconut cream
q 4 tsp. brown or rapadura sugarq 1 tsp. chilli powder (for medium spice
level)q 1 tsp. ground turmeric
q 2 tsp. garam marsala
q 2 tsp. ground corianderq 2 tsp. ground cumin powder
q 100 g quinoa
q 700 g water
q 2 medium sweet potatoes (300g)q 425 g can tuna in spring water
q 150 g block cheddar cheese, q 8 eggs
q 2 sliced spring onions
q 100 g corn kernels
q 1 handful of baby spinachq 2 heaped tbsp. seeded mustard
q Pinch of saltq Cracked pepper
q 1/2 brown onion
q 50 g butterq 500 g macaroni
q 1 garlic cloveq 650 g milk
q 200 g freshly grated tasty cheese
q 100 g freshly grated parmesan cheeseq 70 g plain flour
q Paprika for sprinkling on top
6
SHOPPING LIST BY RECIPE JANUARY
PUFFED RICE BARS
CHICKEN AND BEAN TACOS
CHUNKY SPAGHETTI BOLOGNESE WITH HIDDEN VEGGIES
8 HOUR BBQ PORK RIBSq 2 large pork ribsq 1 heaped tbsp of vegetable broth
q 1/2 tsp. chili powderq 1/2 tsp. ground black pepper
q 1 tsp. salt
q 1/2 tsp. garlic powderq 1 tbsp. brown or rapadura sugar
q 2 tbsp. smoked paprikaq 1/2 c BBQ sauce
q 1 tbsp. white vinegar
q 4 c brown rice puffs
q 150 g marshmallows (white)
q 50 g butter
q 3 tbsp. hokey pokey bits
q Artificial-free 100 & 1000’s
q 500 g chicken minceq 1/2 brown onion
q 2 tbsp. Mexican Spice Mixq 1 tbsp. chicken bone broth powder
q 1 carrotq freshly grated cheese,
q sweet chilli sauce and
q 1 small zucchiniq 1/2 cup frozen corn
q 4 fresh tomatoesq 1 tin black beans
q Sour cream, q salads of choice to serve
q 1 brown onion
q 2 garlic clovesq 3 -5 button mushrooms
q 1 carrotq 1 zucchini
q 1/2 red capsicum
q 6 fresh tomatoes,
q 1 tbsp. olive oilq 1 tsp. mixed herbs
q 500 g lean minceq 150 g of tomato paste
q 500 g pasta or zoodles
q Parmesan cheese for serving (optional)
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SHOPPING LIST BY RECIPE JANUARY
ZUCCHINI FRITTERS
CHICKEN AND PUMPKIN RISSOTTO
AUNTY BETTY PLAIN BISCUITS
POTATO SALAD
q 6 large white potatoesq 3 rashers bacon,
q 1 spring onion
q 2 tbsp. corn relishq 1/2 c sour cream
q 1/2 c whole egg mayonnaise
q 2 small or 1 large zucchini
q 1 tsp. saltq 1 carrot
q 2 rashers bacon (nitrate free)
q 2 eggs
q 1/2 c plain flour q 1 tsp. mixed herbs
q 1 tbsp. olive oil, coconut oil or ghee
q 3 -4 large spring onions,
q 2 large garlic cloves
q 20 g olive oilq 350 g arborio rice
q 40 g vegetable stock paste
q 1 chicken breast
q 2 rashers nitrate free baconq 300 g cream
q 200 g pumpkin
q 250 g butter soft
q 100 g raw sugar
q 2 large eggs
q 1 tsp. vanilla paste or extract
q 3 c self raising flour
7
SHOPPING LIST BY RECIPE JANUARY
BBQ SAUCE
SWEET CHILLI SAUCE
PLAIN WRAPS
SHORTCRUST PASTRY
q 230 g plain flourq Pinch of salt
q 130 g cold butter, cubedq 1 egg yolk
q 2 tbsp. extra virgin olive oil
q 1 brown onion, peeled and halvedq 2 garlic cloves
q 800 g tomatoes
q 130 g rapadura or brown sugarq 4 tbsp. worcestershire sauce
q 2 tbsp. sweet chilli sauce
q 4 tbsp. white or apple cider vinegarq 1 tsp. ground cloves
q 1 tsp. nutmeg
q 1 tsp. minced gingerq 30 g cornflour
q 500 g fresh red chillies
q 3 garlic cloves, peeled
q 650 g white vinegar
q 600 g caster sugar
q 400 g plain flour (plain spelt also works well)
q 1 tsp. baking powder
q 1 pinch of salt
q 2 tbsp. butterq 1 -1/2 cups of boiling hot water
q 1 tbsp. olive oil
7
SHOPPING LIST BY RECIPE JANUARY
SWEET POTATO CHIPS
VEGGIE STOCK PASTE
CORN RELISH
SPINACH WRAPS
q 60 g spinach leavesq 400 g plain flour
q 1 tsp. baking powder
q 1 pinch of saltq 2 tbsp. butter (or coconut oil)
q 1 tbsp. olive oil
q 1 tbsp plain flourq 1/2 tsp garlic powder
q 1/2 tsp onion powder
q 2-3 large sweet potatoesq ghee for cooking
q Mixed veggies of choice, chopped roughly. Approx 5-6 cups full.
q 2 tbsp. Fresh herbs of choiceq 50 g Rock salt
q 1 tsp. Black peppercornsq 2 tbsp. Extra virgin olive oil
q 1/4 c water
q 5 fresh corn cobs, q 1 medium red (or green) capsicum,
1 small brown onion,q 100 g salt
q 550 g white vinegar
q 400 g raw sugarq 2 tbsp. mustard powder
q 2 tbsp. ground turmericq 2 tsp. cornflour
7
SHOPPING LIST BY RECIPE JANUARY
TOMATO SAUCE
VANILLIA BEAN PASTE
MEXICAN SPICE MIX
q 1 tbsp. ground cuminq 1 tbsp. ground coriander
q 1 tbsp. mild paprika
q 1 tsp. mixed herbsq 1/2 tsp. chilli powder (or to taste)
q 1 tsp. salt
q 1 1/2 L pureed tomatoes or 1.5kg ripe fresh tomatoes
q 2 red onions, q 2 cloves fresh garlic or 1 tsp. dried
garlicq 1 tsp. ground cloves
q 1 tsp. nutmeg
q 1 tsp. paprika
q 1 tsp. ground black pepperq 2 tsp. salt
q Drizzle of olive oilq 130 g rice malt syrup
q 150 g brown sugarq 100 g white vinegar
q 150 g sugar (rapadura or raw sugar
works best)q 8 Organic Vanilla Beans
q 2 large pinches salt
q 3 tbsp. vanilla extract
q 1 tbsp. glucose/corn syrup
TOMATO PASTE
q 1 kg tomatoes q 2 brown onions
q 4 -6 cloves garlic
q 1 -2 long red chillies
q 30 g saltq 2 tbsp. vegetable stock paste
q 2 green apples
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