Eating healthy in South Africa

This is what I got from Pick ‘n Pay supermarket in Cape Town, South Africa last Sunday for R300 (+- $30.)

2014.10.05 healthy grocery shopping South Africa

300 g pecans, almonds, macadamias, Brazil nuts
800 g strawberries
2 Kg grapefruit
4 papaya
5 bananas
1 Kg apples
1 lemon
2 avocados
200 g mini Italian tomatoes
2 brinjals / aubergines
cauliflower & broccoli
1 Kg carrots
20 g fresh rocket / arugula
20 g fresh sage
400 g desiccated coconut

Healthy eating in South Africa

Here’s what I got for R290 (+-$29) at Pick ‘n Pay supermarket in Cape Town, South Africa last Sunday.

Health grocery shopping South Africa

800 g strawberries
3 papaya
7 tangerines / naartjies
1 Cayenne pineapple
5 bananas
1 lemon
1 Kg pink lady apples
200 g mini Italian tomatoes
2 avocados
cauliflower & broccoli
1 Kg carrots
20 g rocket / arugula
3 x 165 ml coconut cream
150 g macadamias, pecans, & Brazil nuts
100 g hazelnuts
6 free range eggs

It starts in the cart

This is what I got last Sunday for R270 (+-$27) at Pick ‘n Pay supermarket in Cape Town, South Africa.

healthy grocery shopping South Africa

200 g Brazil nuts, macadamias, pecan nuts
100 g walnuts
100 g almonds
3 papaya
1 Kg Pink lady apples
1 lemon
1 Queen pineapple
5 bananas
2 avocados
250 g mini Italian tomatoes
cauliflower & broccoli
1 Kg carrots
2 brinjals / aubergines
1 red onion
20 g fresh mint
20 g fresh parsley

Refreshing carrot salad

The warm winter days in Cape Town this past week had me craving something refreshing and juicy. I usually make chop chop salads to help fill my raw food quota, but I was craving something a bit sweet.

carrot salad ingredients


tangerine / naartjie
sunflower seeds


I did this all with the chopping function of my blender, and added the raisins at the end.

carrot salad

Be healthy, y’all!

Another R320 (+/-$32) healthy spend

I feel old when I shop like this, but ironically, I feel young when I eat like this!

Why am I posting what I bought?

When I go to the supermarket, I feel like I’m shopping in a mausoleum. Much of the food is dead. It’s packaged in boxes, tins, and plastic, and has been treated with heat and chemicals. People don’t realise this; they think that because it’s being sold in a store, that it must be fit for human consumption.

The stuff I’m buying is not necessarily organic or perfect, but I think at least a large percentage of it is fresh. It’s my new way of shopping, and I can’t imagine reverting to my old ways. I wonder to myself, if I don’t buy 70% fresh produce, then what AM I buying?

This is the healthy food I got for R320 (+-$32) at Pick ‘n Pay Supermarket, Cape Town, South Africa. Nicely wrapped in plastic!


Double Cream Greek-style yoghurt
Walnuts 100g
Raw Cashews 500g
Brazil nuts 110g
Papaya x 3
Bananas x 4
Avocados x 3
Garlic 30g
Red cabbage
English spinach 100g
Parsley 25g
mint 30g
mini Italian tomatoes 250g
Ginger 140g

You can see the other food I generally keep at home here.

What can you get for $32 in your country?

See what I got last time, here.

This is what R200 (+/-$20) of real food looks like to me

I bought this at Pick ‘n Pay Family Supermarket in Cape Town, South Africa: All nicely packaged in plastic!


1KG carrots
120g Asian Baby Leaf Salad
1 head of broccoli
400 grams baby marrows
250 grams button mushrooms
2 avos
5 bananas
1 large mango
1 KG tangerines
6 XL free range eggs
1 litre plain low fat yoghurt
Some fresh ginger
Some fresh garlic
120 grams fresh hummus
150 grams fresh red pesto

Here is other food I generally keep at home.

What does $20 of real food look like for you?