How to Reduce Sugar Cravings.
To make things quick and easy for you – here’s a comprehensive shopping list for an anti-inflammatory diet. Take a screen shot or print it out for your next grocery shopping.
Fruits (choose what’s in season)
- Berries – blueberries, strawberries, raspberries, cranberries, cherries
- Citrus – lemons, oranges etc
- Other – pineapples, pomegranates, apples, paw paw
Vegetables (choose what’s in season)
- Leafy greens – spinach, kale, beet tops, rocket salad any mixed greens
- Broccoli, Brussels sprouts, cauliflower, green beans, asparagus
- Onion, garlic, leek
- Carrots, capsicum, tomatoes, sweet potatoes, zucchini, cucumber, beets, red cabbage etc
Herbs and Spices (choose high quality to ensure their effectiveness)
- Turmeric, ginger, garlic
- Coriander, basil, rosemary, thyme, sage
- Cinnamon, cloves, cayenne, black pepper
Sweeteners
- Raw honey
- Maple syrup
Gluten Free Whole Grains
- Quinoa
- Brown rice
- Oats (gluten-free if necessary)
- Millet
- Buckwheat
Proteins
- Salmon (wild caught)
- Mackerel (wild caught)
- Sardines (wild caught)
- Chicken, turkey (free range or organic if possible)
- Beef, lamb (unprocessed and free range or organic if possible)
Oils and Fats
- Extra virgin olive oil (for low heat cooking, salads and dips)
- Coconut oil (for high heat cooking)
- Organic butter or ghee (medium heat cooking)
- Avocado
Dairy Alternatives
- Almond milk
- Coconut milk
- Other plant based milks (no added sugar)
- Cashew cheese (or other non-dairy cheese)
- Coconut or oat yoghurt
- Coconut ice cream
- Coconut cream
Legumes
- Chickpeas
- Lentils
- Beans
Other
- Green tea, Rooibos tea, Dandelion root tea (instead of coffee)
- Dark chocolate (70% cocoa or higher)
- Spirulina powder
- Seaweed
- Mushrooms
HOW TO CREATE YOUR MEALS?
They key is to eat a variety of different foods that are as local as possible and in season. Make sure you eat several options from the list EVERY SINGLE DAY to get the benefits.
Need more inspiration for Anti Inflammatory Recipes?
1) Here is my simple recipe collection “20 Anti-Inflammatory Recipes Under 30 Minutes”. CLICK HERE
2) Take it up a notch and check out a 2 week comprehensive “Anti-Inflammatory Meal Plan Bundle” CLICK HERE
Keep the sunshine in your pocket!
Kelli Kolar
Naturopath and Nutritionist