Shopping to Live

It has been proven that doing a weekly shop and feeding yourself is cheaper then buying a meal or two every day.

I read this on this website but since then cannot find the article so lets look at this one instead:

Nutrition. What is it? Process of nourishment.

Things that we need that is not all produced in our bodies:

all the Bs, vit C (good for preventing against that common cold , the awkward sniffles and sneezes), vit A,


(vegetables absorb minerals from the earth which is why  buying organic is important because the veggies have been grown in mineral-rich earth).


roughly two litres a day



Mono/Poly Unsaturated Fats

These six are the basic ones.

A common student diet replaces most fresh fruit and veg with extra carbs and protein (hello, chicken fillet roll).

So, That Daunting Student Food Shop.


  • It maybe hard to remember the morning after the night after the day after the night before, when all you want is to eat all of ‘Epic Meal Time’, but vegetables are good too. In fact, they’re more then good, they’re delicious, adaptable and cheap. And delicious. And cheap. You’ve no excuses.                                                                 Get over your dislike of spinach/brocolli/celery, you baby.
  • Storage.Vegetables go off so only buy what you think you’ll eat in the next three to five days. Once bought, remove all packaging and store in a cool, dark places (not the fridge). (When they do start curling on the edges, blanche or stir-fry and then keep in the fridge. That will make them last for an extra day or two and provide you with an instant meal.)
  • Buy In Season and Local. This means try to buy veg that is growing naturally at the time of purchase. If it doesn’t have to be shipped 500 miles from Jamaica, it will be cheaper and the quality will be higher. Unfortunately, Ireland is not the South of France so irish produce around this time is limited. Look out for celery, cucumber, kale, spinach, herbs such as parsley, coriander, thyme, beetroot, leeks, potatoes, small pumpkins and cox apples. What’s Tasty Right Now.
  • The best place to find local, seasonal produce is at the farmers markets. Farmers Markets All Over Ireland.
  • The darker the veg the more nutrients it has. Examples: Kale, Spinach, Brocolli, Tenderstem, Watercress, Courgette, Cucumber, Cabbage.
  • If it is cold out or to bulk up your meal buy the starchy veg: Potato, Pumpkin, Sweet Potato, Parsnip, Butternut Squash, Turnip, (a good knife or a strong arm will be needed to master the Pumpkin, Butternut Squassh and Turnip) .
  • Useful for all meals: Red and Green Peppers, Garlic, White/Red Onions, Shallots/Spring Onions, Ginger, Red Chilli, Lemon/Lime.
  • Fruit: Lemons and limes are very useful for zingy cooking.
  • Berries are the most nutrilicious but are sadly expensive. I suggest bulk buying your favourite berries when they are in season (generally late summer early autumn) and freezing them in small bags to defrost for future breakfasts/crumbles/fools.
  • Pears and apples. The slightly bitter apples are better (cox).
  • Eat raw fruit before or in between meals, not after. If you have ever felt bloated after a tasty desert of melon or fruit salad, that is because fruit is digested quicker then meat, vegetables or grains and so ferments in your belly while everything else is being digested. Now you know.
  • WHERE TO BUY: The Fruit and Veg market on Moore Street is cheapest. Everything will need a good scrub before consumption. Shopping in season applies to fruit also so Farmers Markets are relevant. Apples are in season at the moment. Ask around and see if any one has fruit trees at home that are being forgotten about.

Seeds and Nuts.

  • All sorts of happy fats in seeds and nuts. This will probably require a trip to a health food shop. It may seem expensive at the time but they’ll last for at least 4 weeks depending on rate of consumption so it makes sense.
  • Keep in fridge so they don’t go rancid.
  • Patrick Holford suggests making a mix that is half Flaxseed, other half three part Sunflower, Pumpkin and Sesame (Omega 3, 6 and 9. Sprinkle on porridge. (Obviously this is the next layer of healthy. Start with the Vegetables and work your way up.) Poppy and alfafa are also nice in salads.
  • Nuts are a great source of protein and are necessary in a vegetarian or vegan food cupboard. The best nut is a walnut, followed by pine and almonds. Brazil, macademia, cashew and peanut are very high in fat and so three or four in one sitting is plenty.
  • TASTY TIP: Cover a baking tray in baking paper and sprinkle with a mix of nuts and seeds (hazelnuts, sunflower and pumpkin for example). Toast at 150 degrees for 20/30 mins. Once the skins are peeling off the hazelnuts they’re ready to be crushed and sprinkled on your porridge/salad/soup/chicken fillet. Keep in a sealed container in the cupboard for up to a week and a half.
  • BUDGET TIP: Asian Supermarkets tend to sell nuts and seeds in bulk for cheaper then health food stores.
  • JOIN THE DUBLIN FOOD CO-OP. Located in Newmarket Squ, if you join you get 5% off their dried goods selection and 10% off if you volunteer for 2 hours every 5 weeks. Memebership is 7.50€ for a year.

Meats, Poultry and Fish

  • Buy free-range, organic chicken if possible. Anything else most likely is stuffed full of hormones and other tasty chemicals. Watch ‘Food Inc’ to see what I’m talking about. All I can say is thank God we don’t live in America.
  • Find your local butcher/fishmonger. This is a hard thing to do in the centre of town but worth it, especially if you work at becoming a regular. Discounts could follow.
  • Avoid the meat section in most of the Asia markets. Unless you know someone working there who can vouch for that hunk of rib.
  • Be inventive. Buy the less popular, cheaper part of the pig/cow/rabbit such as pork belly.
  • Salmon, cod, mackeral and trout are all easy fish to cook and can be frozen. Try going straight the the source and taking a day trip to Howth on Saturdays for the fish market.
  • Only eat tuna twice a month as it has a high mercury content.

Grains, Beans and Pulses

  • Grains: Brown Basmati Rice, Brown Short Rice, Risotto Rice, Quinoa, Cous Cous, GF Pasta, Polenta, Bulgur Wheat (wheat but not gluten free), Millet, Spelt, Buckwheat, Rye, Barley,
  • Beans: Green Beans, Borlotto Beans, Red Kidney Beans, Broad Beans, Black (pinto) Beans
  • Pulses: Green, Brown, Red and Puy Lentils, Chickpeas
  • WHERE TO BUY: Dublin food co-op on Thursdays or Saturdays. Asian Food Markets such as the one on Drury Street, Dublin 2.
  • HOW TO COOK: Soakage. This guide is in american measurements for which I apologise.