Short failsafe shopping list
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Short Failsafe Shopping List
Fresh fruit and veg – MORE DETAIL
Pears Bartlett (Williams), Packham (not apple shaped)
Potatoes, chives, garlic, swedes, chokos, red cabbage, mung bean sprouts, bamboo shoots, parsley (for decoration), green beans, celery, cabbage, Brussels sprouts,iceberg lettuce, leeks, shallots
Bakery and gluten-free – MORE DETAIL
Bread plain white or wholemeal (no 280-3 or 220-8), Breadmix no 282, e.g Laucke’s
Dairy and non-dairy – MORE DETAIL
Butter Pure e.g. Mainland Butter soft, supermarket own brands, butter blends only if preservative-free e.g. Helga’s Continental style light butter blend
Cheese Cream cheese (no preservatives 200-203), e.g. Philadelphia, own brands; cottage cheese ( no preservatives e.g. Jalna from health food stores), ricotta cheese (no preservatives e.g. Pantalica)
Cream Plain; sour cream
Margarine (no sorbates 200-203, no antioxidants 310-321, no artificial colours, no annatto 160b) e.g Meadowlea original with dairy, Nuttelex dairy-free
Milk Unflavored, A2
Meat, poultry, seafood, eggs – MORE DETAIL
Eggs Fresh, free range
Fish Very fresh e.g. snapper, barramundi, whiting, crab, lobster, oysters, calamari, scallops (not salmon, tuna or prawns)
Meat Fresh beef, lamb, beef roast, preservative free mince, t-bone or sirloin steak, lamb leg for roasting, diced lamb, lamb loin chops, chump chops for stewing, veal for schnitzel,
Poultry Whole fresh or frozen chicken (no seasoning, stuffing, self basting or manufactured meat), chicken breast, thighs, pieces (no marinade or flavor enhancers)
Pantry – MORE DETAIL
Biscuits Arnotts Sao, Wholemeal Sao, Cruskits, Milk Arrowroot, Scotch Finger, Milk Coffee, Glengarry or Walker Shortbreads No dairy – Arnotts original Water Crackers, Salada, Saltine, Vita-Weat original, Shredded Wheatmeal, Kavli and Ryvita crispbreads No gluten or dairy – Sunrice plain rice cakes (not with corn), plain rice crackers (no flavour enhancers or synthetic antioxidants)
Cake and pancake mix Pastry Mix (White Wings), Plain pancake premix (many – e.g. White Wings, Original Shaker). To avoid added milk use buckwheat
Cakes and Croissants Woolworths baked in-store croissants; see also Sara Lee Pound Cake and SL Croissants in frozen foods
Canned and dried vegetables Canned beans eg red kidney, chickpeas, butter beans, borlotti beans, three or more bean mixes, green beans, Surprise dried green beans
Canned fruit Pears in syrup (not natural juice)
Cereal Rolled oats no additives, flavours Kelloggs Rice Bubbles, Rice Bran, All Bran, Special K, Uncle Toby’s Weeties, Sanitarium Weetbix and other plain, additive free, wholewheat based cereals
Chips and snacks Arnotts “French Fries” potato straws, Colvan plain chips, Kettle original salted chips, Red Rock Deli plain chips
Confectionery No colors, preservatives or flavors except limited vanilla. Pascall vanilla marshmallows (white, limited due to flavours), Werthers Original butter candies
Cooking oils Canola cooking spray, canola, sunflower or safflower oil (not cold pressed, no synthetic antioxidants 310-321)
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Avoid these additives
COLOURS 102,104,110,122,123,124,127,129, 132,133,142,143,151,155 natural colour 160b (annatto)
PRESERVATIVES Sorbates 200-203 Benzoates 210-219 Sulphites 220-228 Nitrates, nitrites 249-252 Propionates 280-283
SYNTHETIC ANTIOXIDANTS Gallates 310-312 TBHQ, BHA, BHT 319-321
FLAVOUR ENHANCERS Glutamates incl MSG 620-625 Ribonucleotides 627, 631, 635 Hydrolysed Vegetable Protein (HVP)
ARTIFICIAL FLAVOURS No numbers since they are trade secrets MORE DETAIL OF HIDDEN ADDITIVES ====================================== Desserts Easiyo yoghurt premixes (natural and vanilla), Sago and Tapioca (Lion brands)
Dried fruit and nuts Cashew nuts raw eg Natura Natural Cashew Kernels, dried pears (peeled, no sulphite preservatives 220-228)
Flour Arrowroot flour (gluten free eg McKenzies), Cornflour (gluten free from corn eg White Wings), custard powder (no artifical colour, no annatto 160b eg Orgran gluten-free custard powder, Plain or self raising e.g. Defiance
Pasta Couscous (e.g. San Remo); plain pasta in any shape (no colours, flavours, fillings)
Rice Plain e.g. Sunwhite, medium or long grain, Arborio, Doongara, glutinous but not flavored like basmati, jasmine, wild rice
Salt Sea salt or rock salt preferably iodised (only flavored McCormick garlic salt). No pepper
Soft drinks Lemonade (no preservative 211 e.g. Schweppes bottled occasionally as lemon has salicylates), tonic water no 211 Soda Water, sparkling mineral water (no flavours, no additives)
Soup and soup mixes Dried beans and lentils (e.g. red, brown and green lentils, chickpeas, split peas, red kidney and all other dried beans except broad beans); pearl barley and soup mix (e.g. McKenzies)
Spreads, jam etc Golden syrup (CSR), Malt extract (e.g. Saunders); No honey, no jam except home-made pear jam
Sugar Caster sugar, icing sugar (pure is gluten-free), Light brown sugar (not raw, no molasses for colouring), White sugar
Toppings and ice cream cones Betta natural ice-cream cones; Nestle caramel top and fill Pure maple syrup (e.g. Camp)
Pastry eg Pampas Puff Pastry sheets not rolls, Pampas Butter Puff Pastry sheets not rolls, Home Brand puff pastry
Personal – MORE DETAIL
Shampoo Preferably no perfume e.g. DermaVeen shampoo and conditioner from pharmacies
Skin and sun care Moisturizers (fragrance free e.g. Redwin sorbolene with Vitamin E Sunblock (free of parabens or benzoates and unperfumed, e.g Ego Sunsense
Toothpaste and dental care Plain dental floss (not mint) Unflavored toothpaste see more details
Cleaning – MORE DETAIL
General – MORE DETAIL
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