health

It starts in the cart

This is what I got for R430 (+- $43) from Pick ‘n Pay Supermarket in Cape Town, South Africa, this morning.

healthy grocery shopping South Africa

300 g walnuts
300 g pecan nuts
100 g Brazil nuts
100 g macadamia nuts
1 Kg pink lady apples
1 lemon
5 bananas
2 papaya
800 g strawberries
4 oranges
500 g raisins
250 g mini Italian tomatoes
2 avocados
20 g rocket / arugula
20 g basil
cauliflower & broccoli
1 Kg carrots
130 g rice cakes
500 ml unfiltered apple cider vinegar
rice cakes

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Living healthy in South Africa

This is what I got from Pick ‘n Pay supermarket in Cape Town, South Africa this morning for R365 (+- $36.3.)

2014.10.19 healthy grocery shopping South Africa

200 g Brazil nuts, almonds, macadamias, pecans
400 g Tahini
800 g strawberries
5 bananas
3 papaya
1 pineapple
7 naartjies / tangerines
1.5 Kg pears
1 lemon
2 avocados
200 g mini Italian tomatoes
1 Kg carrots
20 g rocket / arugula
20 g fresh mint
cauliflower & broccoli
1 litre full cream plain yoghurt
6 free range XL eggs

It starts in the cart

This is what I got for R330 (+-$33) today at Pick ‘n Pay supermarket in Cape Town, South Africa:

Healthy grocery shopping South Africa

150 g macadamias, Brazil nuts, pecans
100 g walnuts
3 papaya
800 g strawberries
5 bananas
1 Kg apples
4 grapefruit
2 avocados
200 g mini Italian tomatoes
1 Kg carrots
cauliflower & broccoli
20 g fresh basil
20 g fresh mint
500 g raisins
1 Kg rolled oats
130 g rice cakes

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
garlic
ginger

Healthy living in South Africa

Here’s what I got for R310 (+- $31) last Sunday from Pick ‘n Pay supermarket in Cape Town, South Africa.

2014.09.07 healthy grocery shopping South Africa

250 g walnuts, Brazil nuts, macadamias, cashews, pecans
400 g strawberries
3 papaya
7 narrtjies / tangerines
1.5 Kg pears
1 Queen pineapple
1 Kg apples
5 bananas
1 English cucumber
2 avocados
250 mini Italian tomatoes
1 Kg carrots
2 brinjals
30 g fresh thyme
30 g fresh basil
250 g mushrooms
ground cinnamon refill

Healthy lunchbox

I got a new job about 6 weeks ago. I’d worked from home before. I’m on a tight budget. I want to eat healthy. The solution: Take a packed lunch to work.

I wanted something healthy, filling, substantial, affordable, easy and quick to make and eat, not funny-smelling, something gluten-free, and something that doesn’t need to be heated up in the microwave.

This is my unique solution: Substantial lunchbox salad (600g)

Healthy lunchbox ingredients

Healthy lunchbox ingredients

Ingredients (seasonal)

    • carrots
    • pineapple
    • a tangerine/naartjie, seeds removed
    • apple
    • cucumber
    • strawberry
    • lemon
    • fresh basil
    • fresh mint
    • 1/4 cup gluten-free raw, rolled oats
    • a handful of raisins and currants
    • 1 Tablespoon of desiccated coconut
    • 1 Tablespoon seed mix (pumpkin seeds, sunflower seeds, linseeds/flax seeds, sesame seeds, poppy seeds)
    • cinnamon

Method

Healthy lunchbox ingredients in the 'chopper'

Healthy lunchbox ingredients in the ‘chopper’

Put the fruit, vegetables, and herbs in the chopper part of a blender / food processor. Chop for a few seconds to desired texture.

Healthy lunchbox ingredients, chopped

Healthy lunchbox ingredients, chopped

Add the dried fruit, oats, coconut, and cinnamon.

Healthy lunchbox plus additions

Healthy lunchbox plus additions

Mix in to combine with a spoon.

Healthy lunchbox, mixed

Healthy lunchbox, mixed

Pack into a lunchbox.

healthy lunchbox ready

Healthy lunchbox, ready

Make it the evening before and store it in the fridge overnight.

Seeds and raw oats become more digestible when they soak in the juice of the fruit from the salad overnight.

This makes 600 grams. That’s pretty substantial!

Do you have any other suggestions for me?

What do you have for lunch at work?

Living healthy in South Africa

This is what I got for R260 / +-$26 from Pick ‘n Pay Supermarket in Cape Town, South Africa.

healthy living South Africa

400g strawberries
3 papaya
1Kg apples
1 Queen pineapple
1Kg naartjies/tangerines
6 x bananas
250g mini Italian tomatoes
1Kg rolled oats
6 Xl free-range eggs
2 x 165ml coconut milk
cauliflower & broccoli
1Kg carrot
English mustard powder

Healthy grocery shopping

Here’s what I got for +- R230 ($23) at Pick ‘n Pay Supermarket in Cape Town, South Africa.

2014.07.27 healthy grocery shopping South Africa

150 g Brazil nuts, macadamias, and pecan nuts

3 x 165 ml coconut milk

200 g Medjool dates

250 g currants

half tray naartjies / tangerines

1 Kg apples

3 papaya

5 bananas

2 avocados

1 queen pineapple

250 g mini Italian tomatoes

1 Kg carrots

Hooray for healthy shopping!