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Your weekly shopping basket

Written by Staff Reporter

Thursday, 13 May 2010

Eating in a healthy and conscious way starts with good planning. Get into the habit of keeping a list in the kitchen, taking stock once a week and then doing a weekly shop to help ensure you are making good decisions. But what exactly should be in your shopping basket? Firstly, most of your basket should be filled with a variety of fresh fruit and vegetables. I often find that what is in season is either on special or cheaper so pay attention to what's there. Try to buy at least three different fruit and six different vegetables each week.

Secondly, think about what some of the recommendations are in terms of weekly eating patterns. Generally the advice is; red meat twice a week, fish three times a week (preferably with two portions of oily fish), lean meat such as chicken two to three times a week. The rest of the meals should be based on vegetable protein such as beans and lentils or nuts and seeds. Also remember that six eggs a week is ok!

Thirdly, stock up on your dried, tinned and other ingredients (such as spices) to ensure you always have something in the cupboards. This recipe contains a bit of everything.

Moroccan Chicken

2 chicken breasts, diced
2 red onions, finely sliced
1 teaspoon ground cumin
2 teaspoons ground coriander
1 inch fresh root ginger, grated
1/2 teaspoon turmeric
½ teaspoon paprika
2 carrots, chopped finely
3 cloves of garlic, chopped finely
1 tin of chopped tomatoes
2 tablespoons of freshly chopped coriander
Salt and cracked pepper to taste

Place onions into saucepan and cover with a little water and allow to sweat on medium heat for 10 mins with lid on. Add the ginger, turmeric, the ground cumin and coriander, paprika, garlic and the carrots and stir well.

Add the tinned tomatoes and cracked pepper Add a little hot water (about 200ml) and bring to boil. Turn down heat and let simmer for about 15 mins or until the carrots are cooked through.

Stir in chicken and cook for a further 10 mins At the last minute, stir through the fresh coriander and check for seasoning. Serve with some brown rice and a finely chopped tomato for decoration.

The last few places remain for my 'Lose weight for Summer' cookery course on 20 and 27 May – check out www.foodforliving.ie or contact This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

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