Shopping list
Fruit and vegetables
2 apples, coarsely grated
100²µ/3½´Ç³ú blueberries
1 tsp finely chopped fresh chives, to garnish
squeeze lemon juice
25g/1oz watercress, to serve
2 small aubergines
½ tsp ground coriander
1 medium courgette, cut into 1.5cm/½in chunks
2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish
2 heaped tbsp roughly chopped fresh coriander
½ small lemon, juice only
½ small lemon, finely grated zest only
½ medium onion, finely chopped
½ red pepper, deseeded and diced
Tins, packets and jars
50g/1¾oz porridge oats
400g/14oz tin chickpeas, drained and rinsed
227g/8oz tin chopped tomatoes
80g/2¾oz wholegrain couscous
Cooking ingredients
¼ tsp ground cinnamon
10²µ/¼´Ç³ú flaked almonds, toasted
20g/¾oz blanched hazelnuts, roughly chopped
¼ tsp ground nutmeg
freshly ground black pepper
freshly ground black pepper
¼ tsp hot chilli powder
pinch ground cinnamon
½ tsp ground cumin
calorie controlled cooking oil spray
15g/½oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds)
400ml/14fl oz vegetable stock, made with ½ stock cube
½ vegetable stock cube
Dairy, eggs and chilled
100ml/3½fl oz skimmed milk
200g/7oz 0% fat Greek yoghurt
100²µ/3½´Ç³ú quark, drained
100²µ/3½´Ç³ú fat-free natural yoghurt, to serve
Meat, fish and poultry
100²µ/3½´Ç³ú smoked salmon slices
Other
4 slices dark rye bread (pumpernickel)