Grocery: an essential guide for the busy bees

Only those who have lived abroad on their own can understand the anguish of having to cook their own meals after a day of hard work, or at university. No matter how daunting the task, there is no one to share the responsibility, or even help!

The following is a modest grocery list, depending on the cuisine one prefers. Maintaining a stock of all of the suggested ingredients below is probably the best thing to do — it just might save you a 30-minute drive to satiate the craving for 'daal-bhaat-lebu'.

FOR CUISINES FROM THE OTHER SIDE OF THE WORLD

Cereals and breakfast foods

Buy cereals and cereal bars that are high in fibre and low in sugar. Use berries, dried fruit, or nuts to add sweetness to your cereal.

Produce

Fruits, vegetables.

Look for a large variety of colourful fruits and vegetables. They have the most nutrients. 

Pasta and rice

Brown rice; whole wheat or whole-grain pasta. Again, favour whole grains whenever possible.

Soups and canned goods

While buying canned fruits, choose brands that are packed in juice, rather than syrup.

Meat and seafood

Skinless or chicken; salmon, trout or mackerel. If you buy red meat, choose the leanest cuts.

OILS, SAUCES, SALAD DRESSINGS, AND CONDIMENTS

Tomato sauce, mustard, barbecue sauce, red-wine vinegar, salsa, extra virgin olive oil, canola oil, non-fat cooking spray, jarred capers and olives, and hot pepper sauce. 

Frozen foods

Fruits, shrimp, low-fat ice cream or yoghurt, whole-grain waffles, or whole-grain vegetable pizza. Buy frozen vegetables to throw into soups, casseroles, and stews.

Dairy, cheese, and eggs

Skim or low-fat milk or soymilk, fat-free or low-fat yoghurt, fat-free or low-fat cottage cheese, low-fat cheese, butter or spread (a variety that does not contain hydrogenated oils).

Snacks and crackers

Whole-grain crackers, dried fruits, nuts, seeds, peanut butter, almond, or soy butter, dark chocolate pieces (containing more than 70 percent cocoa)

SHOPPING LIST FOR 'DESHI' INDULGENCES 

Rice

Rice flour

Wheat flour

Dals (lentils) —

Red gram dal (toor dal)

Bengalgram dal (channa dal)

Green gram dal (mung dal)

Black gram dal 

Tea leaves and sugar

Jaggery

Spices —

Coriander seeds (dhania)

Mustard seeds

Fenugreek seeds

Pepper corns, Cumin seeds

Red chillies, dried

Tamarind, Salt

Asafoetida

Gingelly seeds (sesame seeds)

Turmeric powder, Baking soda

Cardamom

MAMA'S PICK

Tacos

Coriander, tomato, chilli

Chorizo sausage, Chicken

Chicken Broth

Butter or margarine or olive oil

Vegetable of choice

Eggs, Sugar 250g, Milk 250g

Must haves for a quick 

Thai meal 

Soy sauce

Oyster sauce (Note: Both oyster sauce and soy contains salt; only a small amount of extra salt should be added).

Chicken stock (Note: You can find them in any super store in liquid form in juice packs or Knorr chicken stock cubes) this adds salt and flavour to your meals. If you do not want to use this, adding only water is sufficient. 

Crushed or chopped garlic, ginger, onions, and herbs of your choice. (Note: Herbs add flavour but it's optional).

Dairy —

Ghee

Milk

Curd