SHOPPING LIST

This information comes from Sue Dengate's latest book "The Failsafe Cookbook". It is essential to always check packaging as products can change at any time. Sue Dengate's website provides updates on a lot of these changes

Vegetables Potatoes (large white or dirty brown) Swedes Brussels sprouts Cabbage, red & white Green beans (fresh, dried if no preservative, frozen) Celery, parsley, iceberg lettuce Chokoes Leeks, garlic, shallots, chives Canned or dried lentils and beans e.g. kidney or butter beans (not broad beans) Mungbean sprouts, bamboo shoots Frozen vegetables Green beans, Brussels sprouts, diced swede, celery cuts, lima beans, butter beans Canned vegetables Green beans, lima beans, soy beans, red kidney beans, butter beans, borlotti beans, four bean mix, bean sprouts (Trident), bamboo shoots (Changs) Dried vegetables Split peas (yellow or green), chick peas, besan flour, lentils (red, brown, green), borlotti beans, soy beans, canellini beans, lima beans, haricot beans, black eye beans, red kidney beans Fruit Pears, peeled, ripe, soft and juicy Pears canned in light syrup (not natural juice) baby pear puree (Heinz, Gerber) limit 2 whole pears/day but this is too much for the very sensitive Meat Use the day you buy or freeze and eat within four weeks Beef - preservative-free mince, steak chops, roast beef Lamb - chops, leg of lamb, lamb steak Veal Sausages (specially made with fresh meat, rice flour, sea salt, shallots and/or garlic). Chicken It is not enough to avoid the skin and stuffing on a seasoned, stuffed chicken Whole fresh, frozen or rotisseried chicken (no skin, definitely no seasoning, stuffing or self-basting), fillets, thighs, pieces (no skin, no marinade). Fish Cook within twelve hours of capture or freeze and use within two weeks. Fresh (not frozen or canned) white fish - (snapper, barramundi, whiting, not salmon, tuna), crab, lobster, oysters, calamari, scallops but not prawns. Eggs Fresh eggs (preferably free-range), frozen egg-white mix (Good Food, Just white, Yolk free), Pavlova mix if additive-free (Greens Ezi-pav, Pavlova Magic). Egg replacer Egglike (Country Harvest), Orgran egg replacer, Nutricia. Dairy foods if dairy is permitted Thickeners in yoghurt, icecream and thickened cream may contain small amounts of gluten Milk - Fresh, plain, full cream, skim, buttermilk, UHT, sweetened condensed, powdered, evaporated, and reduced lactose (Balance). Yoghurt - No preservatives, no 160b, plain (beware of very sharp taste for the extra sensitive, especially amine responders), vanilla (some people will react to added flavour especially if eaten frequently), Yoplait, Ski, Activ, Nestle LCI - goats milk, sheeps milk, Yoplait Petit Mian, Vanilla Surprise Tubes. Fresh white cheeses - Philadelphia cream cheese, Ricotta (Perfection cheeses, Avanti, Paesanella, Norco, La Deliziosa, United Dairies, No Frills), Cottage cheese (no preservative - Jalna, Avanti). Icecream - No colours including 160b. Peters Original Vanilla icecream,Norco Natural, Pauls, No Frills, Homebrand, MasterMaid, Farmland, Woolworths Traditional. (Always check labels as each State can be different) Ricecream - Vanilla rice cream/creamed rice dessert (Jacaranda). Cream - Fresh, light, regular, rich, sour, canned, thickened, UHT. Butter - Salted and unsalted (no 160b), Dairy soft, Dairy blend, Softgold (nor Country gold), ghee. Margarine with Milk - No sorbate 200-203, 160b annatto colour; note that 160a carotene is OK. Meadowlea (check label), Golden Pastures, Mrs McGregors, No Frills, No Name Savings, Eta 5-Star Canola, Gold 'n Canola (not Lifestyle). Nestle sweetened condensed milk for cheesecakes and mayonnaise. Non-dairy Soymilk (light or regular, calcium fortified, 'free of genetically modified soybeans' eg So Natural) Soy yoghurt (So Natural vanilla, limited) Tofu Vanilla tofu icecream (limited) Rice milk Oatmilk Fats & Oils Butter Margarine (no antioxidant or colour) or dairy-free margarine, e.g. Nuttelex Canola oil, safflower oil, sunflower oil (no antioxidant) e.g. Meadowlea

There are other food items to go on this list. These seemed to be the most relevant to the keto diet so I have included them first. The other's will follow shortly.

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For more detailed information refer to the "Fed Up" book (by Sue Dengate) ISBN 0-09-183698-0

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