Dairy
Kefir
Kefir or kephir is a fermented milk drink similar to a thin yogurt that is made from Kefir grains. Kefir is high in nutrients and probiotics and is particularly good for your digestion and gut health. However, avoid flavoured and sweetened varieties and opt for natural.
Live Natural Yoghurt
Yogurt is packed with calcium, B vitamins and healthy bacteria. Chose natural full fat varieties that contain probiotics or full fat Greek yogurt. Avoid flavoured yogurts, instead add your own toppings such as fruit or cinnamon.
Sour cream
Sour Cream is a dairy product obtained by fermenting regular cream with certain kinds of lactic acid bacteria. It makes an excellent tangy topping for soups, salads, and casseroles.
Unsweetened almond milk
Almond milk is a plant-based milk manufactured from almonds with a creamy texture and nutty flavour. It does not contain cholesterol, saturated fat, or lactose and so it is a healthy alternative to milk. Be mindful to choose a brand that has no added sugar.
Unsweetened Coconut milk
Coconut milk is a white, milky substance extracted from the flesh of mature coconuts. Coconut milk can be added to sauces to give a thick and creamy texture.
Vegetables
Artichoke
Artichokes contain prebiotic substances that can help improve gut health.
Asparagus
Asparagus contains a rich source of Folate which is important for the production of healthy red blood cells. The British asparagus season begins on 23rd April and ends on Midsummer’s Day.
Aubergine
Aubergines are an excellent source of dietary fibre. They are also a good source of vitamins B1 and B6 and potassium. Aubergines are rich in antioxidants, specifically nasunin found in the skin - which gives it its purple colour.
Bamboo Shoots
Bamboo shoots are used as vegetables in numerous Asian dishes and broths. They contain phytochemicals, which have antibacterial and antiviral effects in the body. They are a good source of dietary fibre. Bamboo shoots contain potassium, important for a healthy heart and to maintain normal blood pressure.
Bean Sprouts
The crunchy and delicately sweet bean sprouts are a good source of protein, vitamin C and folic acid. They are also high in fibre, making them a great way to add some crunch to your salads.
Beetroot
Beetroot contains dietary nitrate, which may help to improve exercise performance. Studies suggest that it can help lower blood pressure. The pigment beta-cyanin gives beetroot its amazing colour and it works with manganese and vitamin C to aid good eye health.
Bok Choi
Also known as Pak Choi, this is a type of Chinese cabbage. The tender dark green leaves and crisp off-white-coloured stalks provide a nice fresh crunch. The greens have a spinach-like taste with a hint of bitterness.
Broccoli
The calcium in broccoli is more readily absorbed than that of other green vegetables. The darker the colour of the florets the higher the amount of Vitamin C and beta-carotene. Broccoli contains beneficial indoles and nitrogen compounds which protect DNA from damage and so help to protect from cancer.
Brussel Sprouts
The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. They are high in fibre, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet, not just on Christmas Day.
Fresh Carrots
The carrot is a root vegetable, usually orange in colour, though purple, black, red, white, and yellow exist. Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. They are a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
Cauliflower
Cauliflower is a cruciferous vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. The fibre can enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients. It makes an excellent replacement for rice.
Celery
Celery is a great source of important antioxidants and can reduce inflammation. It supports digestion, is rich in vitamins and minerals has a low glycaemic index. Celery has an alkalizing effect and is an excellent form of fibre.
Courgette
All courgettes are a good source of Vitamin A with the yellow variety containing the most.
Cucumber
Cucumbers are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity, and lower blood sugar levels.
Fennel
Fennel contains a phytonutrient called Anethole which has been shown to reduce inflammation and help prevent the occurrence of cancer.
Garlic
The garlic bulb is the most commonly used portion of the plant, composed of eight to 20 individual teardrop-shaped cloves enclosed in a white parchment-like skin. It is an excellent source of vitamin B6 (pyridoxine). It is also a particularly good source of manganese, selenium, and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron, and copper.
Green Beans
Not only are green beans a nice, crunchy, low-calorie food but also, they provide many key nutrients. Young, tender green beans are a good source of vitamin C, dietary fibre, folate, vitamin K and silicon (needed for healthy bones, skin, and hair).
Kale
Kale is highly nutritious and packed with Vitamins A, C and K alongside beneficial mineral. It contains a substance called Indole 3 Carbinol which has been shown to repair DNA in cells and block the growth of cancer cells.
Leek
Leeks are a good source of vitamins A, C and K (important for helping your blood to clot). They also contain minerals such as iron (which is important for red blood cells) and manganese (involved in the regulation of brain and nerve function). Leeks are also a good source of dietary fibre.
Lettuce
There are several varieties of lettuce from the crunchy iceberg to the peppery rocket leaf. They come in a variety of shaped leaves and colours. No matter what you choose, each kind comes packed with antioxidants, water, fibre, and essential nutrients. They make a good substitute for wraps and instead of a bun for a homemade burger.
Mange-Tout
Also known as the snow or sugar pea, mange-tout are a flat-podded variety of pea, eaten whole while the peas within are still very small – hence the French name, which means ‘eat everything’. Crisp and sweet, they can be served raw, or lightly steamed, boiled, or stir-fried.
Mushroom
Mushrooms are a good source of B Vitamins and minerals such as Selenium, Copper and Potassium. Leave mushrooms on a windowsill to expose them to sunlight and this will boost their Vitamin D content.
Okra
Pronounced “oh-kra” this vegetable originally came from Africa and is now widely used in cuisines such as Caribbean, Creole, Cajun and Indian. It is also known as bhindi or lady's fingers, in reference to the long, elegantly tapering shape. Okra is rich in magnesium, folate, fibre, antioxidants, and vitamin C, K1, and A.
Onion
The beneficial sulphur compounds in onions can be destroyed in cooking. Raw red onion is less aggressive on the taste buds than white. Onions are thought to have antibacterial and antiviral properties and may help us fight colds, flu, stomach viruses and candida yeast. They may help to reduce inflammation which could be beneficial to those with arthritis.
Pepper
Peppers are a great source of vitamin C, vital in the manufacture of collagen, an important structural protein. Roasting peppers helps release the carotenoids; the addition of oil improves their absorption into the body.
Radish
Radishes contain a type of fibre called Arabinogalactan which is good for boosting friendly bacteria in the gut.
Shallots
The flavour of a shallot is much milder and sweeter than that of an onion. Banana shallots (echalion) are the largest variety and are named for their size.
Spinach
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.
Spring Onions
Also known as scallions or green onions, spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible and are good either raw or cooked. They have a similar flavour to onions but are much milder.
Squash
There are many different types of Squash. Butternut Squash and Pumpkins are rich in beta-carotene. This is converted in the body to Vitamin A which is needed for normal cell division and growth and is vital to maintain good eye health.
Sugar Snap Peas
The snap pea, also known as the sugar snap pea, is an edible-pod pea with rounded pods and thick pod walls, in contrast to snow pea pods, which are flat with thin walls. They are an especially good source of soluble fibre, which helps regulate blood sugar levels so that you can maintain a healthy weight
Tomato
Tomatoes contain lycopene, a potent antioxidant, that is boosted during cooking. The contain substances that guard against cancer and research suggests they may also help prevent neurodegenerative disease such as Alzheimer’s.
Water Chestnut
An ingredient with a very unusual, utterly reliable crunch and light sweetness. They are not chestnuts or nuts but the corms of an aquatic vegetable that is native throughout Asia, Africa, Australia, and Pacific Islands. Water chestnuts are very nutritious and contain high amounts of fibre, potassium, manganese, copper, vitamin B6 and riboflavin.
Fruit
Apple
Apples contain pectin which limit the amount of fat that cells can absorb and causes the stomach to empty more slowly, leaving you feeling fuller for longer.
Apricot
Apricots are great sources of vitamins A, C, E, and iron. Like other fruits, the dietary fibre in apricots increases metabolism, which improves digestion, prevents constipation, and can help the body feel fuller for longer to aid in weight loss.
Banana
Bananas are an excellent source of potassium and supply vitamin B6, fibre and carbohydrate, and some vitamin C. Since they have a lower water content than most fruit, bananas typically have more calories as well as a higher sugar content compared to other non-tropical fruits. The resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they increase their production of short chain fatty acids which are beneficial for digestive health.
Berries
Blueberries offer neuroprotection against age-related cognitive and motor decline. Strawberries are potent little packages that protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. All berries are an excellent source of dietary fibre and antioxidants.
Cherry
Antioxidants are vital for good health as they protect our cells from damage caused by oxidants, or free radicals. Cherries contain antioxidants known as anthocyanins and cyanidin which may have anti-inflammatory effects.
Grape
Grapes are a good source of potassium, an electrolyte needed to help the body maintain its balance of fluid. They also contain some calcium, needed for strong bones, and magnesium which is one of the most essential minerals in the body and is important in brain health.
Grapefruit
Grapefruits come in a variety of colours including yellow, pink, and red, and they have a variety of tastes from sweet to sour. While low in calories, grapefruit contains a whole host of nutrients. They are a good source of vitamin A, which is important for supporting the immune system and keeping the eyes and skin healthy.
Kiwi
Also known as Chinese gooseberry, kiwi fruit is an oval berry about the size of a large egg, with fuzzy brown skin and tiny black seeds in juicy, sweet-sour, green flesh.
Mango
The fragrant sweetness, rich flavour and succulent texture of this magical fruit is highly seductive. To test a mango for ripeness, press the ends firmly - if they yield slightly to the pressure, they should be ready to eat.
Melon
Melons come in many varieties that include watermelon, honey dew and cantaloupe. They are dense in antioxidants, vitamins and nutrients, and are a storehouse of health benefits. From boosting healthy eyesight, regulating blood pressure, increasing blood flow to immunity, melons make for an extremely healthy addition to your diet. They are perhaps one of the oldest fruits known to mankind.
Nectarine
Nectarines are a round, yellow-red stone fruit that are about the size of an apple. They have a smooth, firm skin on the outside and a white-yellow flesh inside – both of which are edible – and in the centre, a hard stone or kernel, which is inedible.
Orange
Sweet varieties of orange include the Navel orange, which is named after the navel-like bulge at one end. They are seedless, easy to peel, and have a juicy, sweet flesh. Valencia have smooth, thin skins, with very few pips, and are particularly juicy. The skins of blood oranges are tinged with red, and the flesh ranges from golden to a deep ruby - they are juicy and aromatic. Oranges have a high level of vitamin C which is good for the immune system.
Peach
Peaches are sweet, juicy, and fragrant. Around the size of a tennis ball, they are covered with a velvety down, and most commonly have a red-blushed yellow skin and golden yellow flesh, apart from white peaches, which have a pink-blushed cream skin and pink white flesh. It is possible to find flattish, disc-shaped varieties of peach, but the most common type is spherical, with a little peak (known as a 'beak') at one end.
Pear
Pears are easy to digest and one of the least allergenic foods around. The skin is a good source of fibre.
Pineapple
Pineapple includes a powerful mineral called manganese which activates the prolidase enzyme, which helps with the formation and increased production of collagen.
Plum
The juiciest fruit in the stone fruit family, plums come in many different varieties, some sweet, some slightly tarter. All plums however have certain characteristics in common, with smooth, richly coloured skins and a hard-central stone. Look for smooth, unbruised skin with a chalky bloom, and firm flesh that gives a little when it is gently squeezed.
Tangerine
Tangerines are grown in Arizona, California, Florida and Texas, and their best seasons are November through January. Tangerines are smaller than most oranges, peel more easily and are usually less tart or sour in taste than the average orange. In fact, most people love tangerines for their uniquely sweet taste.
Legumes
Chickpeas
Chickpeas are a complex carb and fibre that is broken down by the body slowly and will leave you feeling fuller for longer.
Dried beans
Dried beans require soaking overnight and then boiling until soft and tender. Beans are an excellent source of fibre, protein, and complex carbohydrates. They are energy powerhouses. For quickness you can buy cooked beans in can but check for sugar or additives before using.
Lentils
Lentils are small and mighty and are packed with protein and soluble fibre. They have great satiating properties and an impressive capacity to help stabilise blood sugars.
Soybeans
Edamame are also known as soybeans. They contain plant protein, an array of health fats (including omega-3), fibre and a variety of vitamins and minerals.
Protein
Beef
Lean beef is a good source of easily absorbed iron, vital for healthy blood.
Cottage Cheese
Cottage cheese is a naturally low-fat cheese with a mild flavour. It is also known as curds and whey. As with other fermented foods, cottage cheese often delivers probiotics (check the package labels for live and active cultures), and it is high in calcium, which is important for strong bones.
Eggs
Eggs contain health fats, protein, nine essential amino acids and B vitamins. Egg yolk is one of the few natural sources of Vitamin D which is necessary for calcium absorption and to keep our bones healthy. Buy the best you can – free-range chickens have been shown to produce eggs of higher nutritional quality. Other types of eggs are also allowed on the program so feel free to experiment with duck and quail eggs too. Gram for gram, quail eggs have more iron than chicken’s eggs. Consuming eggs for breakfast help you to feel full during the day.
Feta Cheese
Feta is made from sheep or goat’s milk. It is naturally low in calories and is strongly flavoured so you do not need a great deal of it. It is packed with protein and fat-soluble vitamins A & D plus B12 to help with brain function. Choose a Greek full fat variety marked with PDO (protected designation of origin).
Fish
Oily fish, such as Salmon, Trout, Herring, Mackerel & Kipper are a high source of omega-3 fatty acids that can help keep the heart healthy. Salmon provides selenium, a trace mineral that helps to protect against free-radical damage. Red Snapper contains a reasonable amount of Vitamin D.
Lamb
Lamb is a nutrient-dense food, and it is rich in protein, vitamins, and essential minerals. Look for the leaner cuts of meat if weight loss is your goal.
Nuts
Nuts are a great source of protein and healthy plant fats. Almonds are a rich source of magnesium which is good for the nervous system. Avoid processed nuts such as salted, dry roasted and flavoured varieties. Coconut is rich in Potassium which can help keep blood pressure healthy. Pistachios contain the most amount of potassium than any other nut. Pine nuts have the richest source of Vitamin E.
Poultry
Chicken provides important B Vitamins and its protein helps aid satiety. The protein is key to creating new cells, maintaining, and repairing existing cells and to produce enzymes which aid digestion, metabolism and storage of fat.
Seeds
Seeds are a great source of protein and healthy plant fats. . Pumpkin seeds contain iron, magnesium and zinc. Sunflower seeds contain vitamin C and linoleic acid. Flaxseeds are a good source of lignans, omega-3 and omega-6 fatty acids.
Seitan
Seitan is a vegetable protein made form rinsing the starch from wheat dough. "Wheat meat" has been around for centuries, although the name "seitan" (pronounced SAY-tan) is a much more recent development. Although it is made from wheat, seitan has little in common with flour or bread. Seitan becomes surprisingly similar to the look and texture of meat when it is cooked, making it a popular meat substitute for vegetarians and vegans.
Shellfish
Oysters are a great source of zinc which boosts the immune system, heals wounds and aids fertility – stick to the September-April season. Prawns do contain cholesterol, but this dietary type does not impact significantly on levels of cholesterol in the blood. Gram for gram, mussels contain double the iron of red meat. Squid is low in saturated fats.
Tempeh
Tempeh, a soy food with high protein content, is thought to have originated in Indonesia thousands of years ago. Tempeh is a cake-like substance made from cooked and slightly fermented soybeans. It can be used instead of tofu in stir fry and has a mild savoury flavour that is nutty and earthy that sometimes gets described as similar to mushrooms.
Tofu
Tofu springs to life once it’s marinated as it soaks up the flavours. Silken Tofu is best for blending as firm tofu holds its shape in a wok and has the most calcium. Tofu is made from soy beans, is a low-fat source of ‘complete’ protein, containing all nine amino acids essential for human nutrition.
Veggie Burger
Veggie burgers are easy to make with beans, chickpeas, beetroot, and many other vegetables. Avoid adding potato and sweet potato during the Release phase of the program. Check the labels of shop bought burgers for additives, sugar and non-program friendly ingredients.
Wild Game
Pheasant is just as rich in iron as beef.
Seasonings
All Spices
All spices, dried and fresh can be used to flavour food during the Program. Here are some examples: Cinnamon helps control blood sugar levels. Regular consumption of ginger may help reduce body weight. Nutmeg contains mace lignan which can help protect teeth from dental decay. Capsaicin, the active ingredient in Chilli, has been shown to increase energy expenditure and improve satiety.
Dijon Mustard
Dijon mustard is a traditional mustard of France, named after the town of Dijon in Burgundy. You can use any type of mustard during the program providing it doesn’t have added sugar.
Dry and Fresh Herbs
Herbs make a great addition to salads and flavouring food. Here are some examples: In a clinical trial, patients with metabolic syndrome were given Dill for 12 weeks and showed a reduction in blood lipids. Lemongrass contains folates, minerals, and antioxidant vitamins. Parsley has been used to help reduce inflammation. Mint soothes the digestion.
Lemon and Lime Juice
Lemons & Limes are a rich source of vitamin C which helps boost immunity and fight infection. They are perfect for jazzing up your water.
Salsa
Salsa is made from chopped raw vegetables, most commonly with a tomato base. It is easy to make and is a great accompaniment to a salad. You can use shop bought salsa during the program but check the ingredients for added sugar and additives.
Soy Sauce
Soy sauce is a salty liquid condiment traditionally produced by fermenting soybeans and wheat. It is possible to buy a gluten free version. Coconut aminos is a popular soy sauce substitute made from fermented coconut palm sap.
Stevia
Stevia is a sweetener and sugar substitute derived from the leaves of the plant species Stevia Rebaudiana, native to Brazil and Paraguay. The active compounds are Steviol glycosides, which have 30 to 150 times the sweetness of sugar and are heat stable. We recommend using sparingly to re-educate the palate away from added sweetness.
Vinegar
All varieties of vinegar can be used during the program, including Balsamic vinegar. Avoid balsamic glaze however, as that has a high sugar content.
