Navigating the Supermarket

Shopping can be a daunting task, especially when embracing a new way of eating and changing old habits. With thousands of products from which to choose, here are a few ideas to keep you on the right track.

Don’t be scared of the freezer section.

Foods found in the freezer in the supermarket very rarely contain preservatives. Use your home freezer for leftovers, homemade breads, chopped herbs, chopped chillies, homemade dips, smoothie bananas, etc. If you aren’t sure if something is safe to freeze, search online for information.

Keep it simple.

Many staple foods you already buy are vegan. Peanut butter, jams and marmalades, baked beans, dried pasta, rice, almost all bread, many types of gravy granules, vegetable stock cubes, chopped tomatoes, oven chips and hash browns, coconut milk, lots of curry pastes, many breakfast cereals, herbs, spices, tomato sauce, mustard and pickles, olive oil and vegetable oils, soy sauce, fruit juice, tea and coffee, lots of biscuits, crackers and of course fruit and vegetables – fresh, dried, tinned and frozen.

Shop around.

Sometimes the best place to buy veggies may not be the best place to buy dry or frozen foods, so make sure you do your homework when it comes to price, quality and trustworthiness. Shopping online has transformed the way we can purchase our food. You can order organic and locally produced fruit and vegetables from reputable small businesses and have them delivered to your door. Nearly every major retailer offers online shopping, and you can often choose your hours of delivery – no more last-minute, crazy shopping to buy dinner. Pick n Pay ASAP and Checkers Sixty60 have excellent delivery services.

Get vegan versions of your faves.

There are now vegan versions for almost everything, so you can simply switch like for like. In supermarkets, you will find a range of plant-based milks (oat, soya, almond, coconut, hemp, rice, and more) including flavoured milks (chocolate, strawberry, iced coffee) in the refrigerator. There, you will also find a range of plant-based yoghurts in various flavours and styles, and cheeses.

In the freezer section, you will find vegan burgers, sausages, sausage rolls, mince, fish and other convenient products that help you keep the foods you love that just don’t contain the animal parts. Just make sure to double check that they are vegan, a lot of these products contain milk or eggs. All Fry’s products are 100% vegan and are available at all major retailers (Checkers, Shoprite, Spar, Pick n Pay) nationally. You will find them in the frozen vegetarian section, in bright green boxes. x

On the shelf, you will find vegan mayonnaise, chocolate and many more everyday items.

Never forget the golden rule: do not shop when you are hungry.

Avoid pre-prepared meals and convenience meals; they’re often expensive and have very small portion sizes.