Natalie Savona, one of the original in:spa nutritionists, has some excellent advice about what to keep in your larder.

Most of us could probably do our regular food shopping blind-folded: the same old ingredients tossed into the basket; time pressure leading to less healthy choices. With some careful strategising however, you can keep out of a rut and make even a quick meal healthy.

Fresh shopping

Instead of the usual chicken breasts, courgettes and potatoes (or whatever your habitual basket-fillers are), deliberately choose something unfamiliar, such as:

  • Blueberries, strawberries and other berries
  • Broccoli, kale, cabbage, cauliflower
  • Less common salad ingredients e.g. watercress, spinach, alfalfa
  • Brussel sprouts
  • Yoghurt – natural, live, ideally organic
  • Sweet potatoes
  • Butternut squash
  • Fresh fish – try a new variety each time
  • Fresh herbs
  • Eggs

Pantry essentials

Keeping a selection of dried and canned food in the cupboards means you’re never stuck for a meal, even if it’s a quick one involving opening a can. A wide selection of spices and other condiments means you can jazz up any meal.

  • Nuts – almonds, hazelnuts, Brazil nuts, cashews, walnuts, pecans
  • Dried fruit – raisins, dates, apricots, prunes
  • Seeds – sesame, sunflower, pumpkin
  • Brown rice
  • Quinoa
  • Oats
  • Lentils – Puy, orange or brown
  • Cans of beans, chickpeas
  • Cans of tomatoes
  • Canned fish – tuna, salmon, mackerel, sardines
  • Whole spices e.g. cumin, cardamon
  • Dried seaweed
  • Dried shiitake mushrooms
  • Green tea
  • Soya milk
  • Tamari or soy sauce


Staying clear of added salt – as you did on your in:spa retreat – doesn’t mean your food should be bland; far from it, without salt you can really taste subtle flavours. Use salty alternatives such as tamari, soy sauce or fish sauce sparingly as they are still loaded with salt.

See salt free seasoning for more ideas.