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Shop Smarter: 3 Healthy Supermarket Finds

March 10, 2014 by Monique Leave a Comment

Supermarket Finds

You don’t have to go to a specialty store to pick up all your healthy pantry staples. I certainly don’t. Supermarkets are chock full of terribly unhealthy foods, but underneath it all there are quite a few nutritious (and relatively cheap) items stuck on the shelves. Basic items like brown rice, natural unsweetened yoghurt, free range eggs and lean organic meat make their way into my trolley on a routine basis. Today I am writing about a couple of lesser known items that you might like to try out.

Try something new this weekend when you do the groceries and venture down the health-food aisle to pick up one of these star ingredients.

LSA (Linseed, Sunflower and Almond) Meal

This is, as the name suggests, ground up linseeds, sunflower seeds and almonds. Not exactly a taste sensation just on its own, LSA is a super-nutritious addition to your morning muesli, sprinkled over a tub of yoghurt for morning tea, added in smoothies or baked goods. LSA is rich in omega-3 fatty acids, which are essential for cardiovascular and brain function. Our body can’t produce these acids so it’s important you get them in your diet. LSA is also a good source of both soluble and insoluble dietary fibre. Both of these types of fibre will assist in maintaining healthy digestive function and keep your bowels happy. As an added bonus, LSA is also a source of calcium, zinc and magnesium.

How much? Just a tablespoon or so per serve is all you need.  The easiest way I think is to pop it in a smoothie or stir it through your porridge just before serving (my favourite way!).

Apple Cider Vinegar

Apple cider vinegar is a type of vinegar made by the fermentation of apple juice. During this process, sugar in the apple cider is broken down by bacteria and yeast into alcohol (cider) and then into vinegar. Why is it better than other types of vinegar? The fermentation process used to create apple cider vinegar leaves it full of bacteria and enzymes which are good for your gut (as long as you get a natural one that hasn’t been refined) and may assist in improving digestion. It’s lower in sugar than other types of vinegar like red wine or balsamic varieties. There are also some studies which indicate that the acids in apple cider vinegar may help slow the digestion of starch, lowering your blood glucose and keeping you feeling fuller for longer.

How to use it? Apple cider vinegar is quite versatile and I like to use it as the base for my salad dressings. For a quick dressing, combine 2 tablespoons vinegar, 2 tablespoons olive oil and a small dab of dijon mustard (or honey for a sweet dressing). I also like to drizzle a tiny bit over my steamed veggies, topped with a tiny pinch of sea salt and chilli flakes. Yum! To improve digestion, try a small glass of warm water with a tablespoon of ACV in it; drink before meals.

Buckwheat groats/kernels

Buckwheat may look like a grain, but it’s actually a fruit seed that is related to rhubarb and sorrel, making buckwheat perfect for coeliacs as it’s gluten-free. Buckwheat is relatively high in protein compared to other true grains – the second highest after oats – and is also a good source of B group vitamins (which assist our cells in metabolizing energy from food, and also help manage stress), magnesium and iron. Buckwheat contains a great amount of dietary fibre. It’s got a lower glycemic index than most true grains, so will have a more gentle effect on blood sugar levels. Added bonus? It contains a particular antioxidant called rutin, which can strength your capillaries (tiny blood vessels).

What do I do with it? Cook 1 part buckwheat to 2 parts water over a simmering heat until all the liquid is absorbed, about 20 minutes. If you’re busy you can do this in your rice cooker – 1 cup of buckwheat, 2 cups of water and flick the switch. It’s a great alternative to rice or couscous. Make a yummy salad with it by tossing it with roasted beetroot, rocket leaves, pepitas and feta cheese.

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Monique Cormack

I'm Monique, student nutritionist (and part-time lawyer!) and creator of Nourish Every Day. I share my favourite healthy recipes, nutrition articles and tips. Thanks for stopping by!

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  • | BIRCHER MUESLI | One of my favourite ways to start the day and the perfect swap for a hot porridge bowl during the summer months. I make mine with loads of different seeds and top it off with fruit and usually a generous sprinkling of granola, too. Gotta have all the different textures! Best thing is you can make a big batch in advance which is perfect for when you’re busy running a million and one errands as Christmas draws closer...with fresh berries and colourful toppings it’s fancy enough for a festive brekky too. Recipe for this Super Seed Bircher Muesli is on Nourish Every Day, link in bio or -> nourisheveryday.com/super-seed-bircher-muesli/ #birchermuesli #bircher #oatsforbreakfast #wholegrain #overnightoats
  • | PLANT PROTEINS | There’s a lot of interest in vegan diets these days, and while that’s not for everyone, many of us can benefit from reducing our meat intake and balancing it out with more plant foods. 🌱 One question I get asked a lot is, where do you get protein from in a vegan diet? I feel that there’s a lot of misinformation out there on this point, some like to criticise and downplay the availability of plant protein, whereas others over exaggerate and mislead about the abundance of plant protein. 🌱 In this graphic I wanted to give some realistic, practical examples of a vegan meal relatively high in protein, with quantities that I think you could actually eat in one reasonable, satisfying meal. 🌱 Good sources of vegan proteins include soy products, legumes, seeds and nuts, with smaller amounts of protein in wholegrains and pseudo grains like buckwheat, quinoa and millet. 🌱 Do you incorporate plant proteins into your meals? #veganmeals #plantprotein #plantpowered #eatmoreplants #veganprotein
  • | LUNCH GOALS | Who else loves a snacky lunch plate like this?🙋🏻‍♀️ One of my favourite things to throw together to graze on as lunch times are often pretty busy at my place. • On my plate: cucumber, carrot and baby tomatoes for my veg, mashed avocado for healthy fats, boiled eggs for protein, and some yummy carbs in the form of a quinoa seed loaf. It’s made from a @thesourcebulkfoods mix - I love making my own loaves like this but sometimes it’s nice to have someone else work out the recipe for you! • What do you like to put on your grazing plates? I probably would have added some cheese or hummus as well if I had some! #lunchinspo #lunchideas #eatyourveggies #simplefood #glutenfreeeats
  • | HEALTHY HACKS | planning, shopping, prepping, cooking, it all takes time! Yesterday we had a bbq at our house and with the boys to look after I didn’t have as much time as I used to. So I grabbed a few of the things I often buy when I need to get food ready fast. Shredded coleslaw veggie mix + canned chickpeas were the foundation ingredients of this yogurt slaw with spice roasted chickpeas👌So delicious and really easy to prepare thanks to these pre-prepped supermarket winners! Yes making this totally from scratch is amazing but we have to make healthy eating practical and accessible. What are your fave healthy hacks? Recipe coming soon. Happy Sunday! #healthyhacks #nutritiontips #eattherainbow #coleslaw #healthylunchideas
  • | HOMEMADE SNACKS | These no food processor protein balls are the most popular recipe on the blog at the moment and it’s not hard to see why; you only need 5 ingredients and no fancy equipment is required! Simple bliss balls that last for ages in the fridge, so make a big batch all at once. Love having a batch of these on hand alongside some of my other fave snacks like nuts, hummus, cheese, veggie sticks, dates, rice cakes. What are your go-to snacks? Full recipe for the protein balls is on Nourish Every Day -> nourisheveryday.com/no-food-processor-protein-balls/ #blissballs #proteinballs #healthysnacks #snackideas #homemadesnacks
  • | FIRST FOODS 👶| Pictured are the very first foods I introduced to the boys when we started complementary feeding, ie when we introduced solids. 🥦 Once upon a time the standard approach used to be starting out solids with rice cereal or fruit purée, but more recent research suggests toddlers/children are more likely to accept a wider variety of healthful foods if we start with vegetables first, and offer them frequently and in variety. 🥦 Starting with the more bitter or neutral flavoured veggies from the outset gives the most opportunity for bubs to adopt them into their taste preferences and may reduce risk of rejecting these foods in later years. 🥦 In the beginning, these can be blended with breast milk or formula to create a smooth consistency and create a slightly more mild flavour, then just reduce or omit the milk/formula completely. 🥦 We started with avocado and moved on from there. All initial foods were a hit except for the green beans, which of all things would seem to be the sweetest! I also blended the potato and spinach together as blending spinach alone is a damn pain. 🥦 I’ve been asked quite a bit about baby feeding recently so I’m going to start sharing some stuff on here, but there will be lots of non-baby nutrition stuff too! #startingsolids #firstfoods #babynutrition #babyfood #weaningjourney EDITED TO ADD: it’s also important to introduce iron-rich foods at around 6 months, these first tastes can be introduced alongside or for 1-2 weeks preceding iron-rich foods. More info to come!
  • | EASY VERMICELLI BOWLS | Sunday night dinner sorted! Salad veggies, rice vermicelli, peanut sauce and your choice of protein. For an easy fix use store bought bbq chicken, or if you want meat-free substitute in the oven baked bbq tofu from my last post! Thinking of possibly making a Christmas cake during baby nap time today. Do you like Christmas cake? What’s your go-to Christmas dessert? p.s. full recipe for vermicelli bowls with peanut butter sauce is on Nourish Every Day -> nourisheveryday.com/vermicelli-noodle-bowls-peanut-butter-sauce/ #easydinnerideas #vermicellinoodles #bowlfood #noodlebowl #peanutsauce
  • | OVEN BAKED BBQ TOFU | New recipe is up on the blog guys! The tofu recipe you need when you’re not so sure about tofu 🤷🏻‍♀️ With a good marinade it becomes tasty little cubes of goodness perfect for tossing into buddha bowls, salads, stir fries...you name it. I recommend it in a colourful bowl like the one pictured, drizzled with tahini dressing. For this recipe, use extra firm tofu so it’s easy to handle and doesn’t fall apart. Full recipe is on Nourish Every Day, link in bio! #bbqtofu #tofurecipes #bakedtofu #plantprotein #veganrecipes
  • | THANK YOU 🙏 | Thank you for all the love on my previous post announcing my change of name and slightly new biz direction. It has been a pretty strange but amazing year...had twins, finished uni, y’know...just pretty intense (understatement!). And I’m so grateful for you guys sticking by me as I’ve not been as consistent with blogging and recipes. But the love for creating things is still there ❤️ and I’m looking forward to getting back into more of a flow! For now though it’s been another crazy day involving hot weather, babies throwing food around a restaurant, vaccinations, temperatures and more...so is cake for dinner acceptable? I think so. Apple Zucchini Snack Cake recipe from the blog (link in bio) -> nourisheveryday.com/apple-zucchini-snacking-cake/ . . . . . . . . . . #cakefordinner #applecake #zucchinicake #zucchinibread #glutenfreebread #glutenfreebaking #healthybaking #healthyrecipes #easyrecipes #cakegram #healthier #healthysnacks #loafcake #feedfeedbaking #feedfeedglutenfree #thekitchn #thebakefeed #eeeeeats #healthyfoodrecipes #nutritionist #nourisheveryday

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