Week 3 Shopping List

Vegetables

Fresh

• 700g broccoli
• 200g swiss brown
• mushrooms
• 2 red or yellow
• capsicum
• 1 small baby cos lettuce (12 leaves)
• 3 medium tomatoes
• 3 red onions
• 2 corn cobs
• 3 cups finely shredded red cabbage
• 2 carrots
• 4 green shallot
• 2 celery stalks
• 1 onion (brown/white)
• 120g mixed baby salad leaves
• 500g washed potatoes
• 2 large zucchini
• 250g punnet cherry tomatoes
• 600g butternut pumpkin
• 150g snow peas
• ½ bunch baby bok choy
• 4 red radishes

Canned

• 400g can no added salt diced tomatoes

 Frozen

• 1 cup frozen baby peas
• 1 cup frozen peas and corn

Bottled/Dried

• ¼ cup no added salt tomato paste

Fruit

• 4 limes
• 3 lemons

Cereals (Preferably wholegrain)

• 270g packet soba noodles
• 312g packet (12) corn tortillas
• 250g sachet microwavable steamed brown rice and quinoa blend
• 100g small wholemeal pasta shapes (penne or twists)
• ¼ cup plain flour
• 1 slice wholegrain bread
• 2/3 cup wholemeal couscous
• 2 x 120g wholegrain Turkish rolls
• 200g dried Thai style rice noodles

Dairy

Fridge

• ⅓ cup reduced fat plain Greek yoghurt
• 75g feta cheese
• ¾ cup buttermilk
• 750 ml reduced fat milk
• ½ cup freshly grated Parmesan cheese

Healthy Proteins

Healthy fats

• 6 tbsp olive oil
• 2 tsp sesame oil
• 5 tbsp sunflower oil
• 1 tbsp sesame seeds
• 1 tbsp pepitas
• 2 tbsp pecans
• ¼ cup pine nuts
• ⅓ cup roasted unsalted peanuts
• ⅓ cup pitted Sicilian (or Kalamata) olives
• 4 avocados
• 2 tbsp no added salt, no added sugar, crunchy peanut butter

Herbs and spices

Fresh

• 5 cloves garlic
• 2 bunches coriander

Dried

• 3 ½ tsp Mexican chilli powder
• 1 tsp ground cumin
• 1 tsp ground paprika
• 2 tsp Cajun spice mix
• 1 tsp onion powder
• 1 tsp mustard powder
• 2 tsp dried Italian herbs

Other

• 3½ tbsp salt reduced soy sauce
• 1 tbsp brown sugar
• 2 tbsp pickles sliced jalapenos
• 4 tsp Dijon mustard
• 1 tbsp Thai chilli jam