Free Foods List

Fruit:

• Apples (S)
• Apricots (S)
• Bananas
• Blackberries (S)(F)
• Blackcurrants (S)(F)
• Blueberries
• Carambola/Star Fruit (S)
• Cherries
• Clementines (S)
• Cranberries (S)(F)
• Cherimoya/Custard Apples
• Damsons (S)
• Pitaya/Dragon Fruit
• Figs
• Gooseberries (S)
• Grapefruit (S)
• Grapes
• Greengages
• Guava (S)(F)
• Kiwi Fruit
• Kumquats (F)
• Lemons (S)
• Limes (S)
• Loganberries (S)
• Lychees
• Mandarins (S)
• Mango
• Melon (S)
• Nectarines (S)
• Oranges (S)
• Papaya (S)
• Passion Fruit (S)(F)
• Peaches (S)
• Pears (S)
• Physalis (F)
• Pineapple
• Plums (S)
• Pomegranates (F)
• Pomelo (S)
• Raspberries (S)
• Redcurrants (S)(F)
• Raw Rhubarb (S)
• Satsumas (S)
• Persimmon/Sharon Fruit
• Strawberries (S)
• Tangerines (S)
• Ugli Fruit (S)
• Whitecurrants (S)(F)

Vegetables:

• Acorn Squash (S)
• Alfalfa Sprouts (S)
• Amaranth (S)(C)
• Artichoke (S)(F)
• Asparagus (S)
• Aubergine (S)
• Baby Sweetcorn (S)
• Bamboo Shoots (S)
• Bean Sprouts (S)
• Beetroot (S)
• Broccoli (S)
• Brussels Sprouts (S)(F)
• Butternut Squash (S)
• Cabbage (S)
• Capers (S)
• Carrots (S)
• Cassava
• Cauliflower (S)
• Celeriac (S)(F)
• Celery (S)
• Chard (S)
• Chicory (S)
• Chillies (S)
• Chinese Leaf (S)
• Courgettes (S)
• Cucumber (S)
• Endive (S)
• Fennel (S)
• French/Green Beans (S)
• Garlic (S)
• Gherkins (S)
• Kale (S)(F)(C)
• Leeks (S)
• Lettuce (S)
• Mangetout (S)
• Marrow (S)
• Mushrooms (S)
• Mustard and Cress (S)
• Okra (S)(F)(C)
• Onions (S)
• Pak Choi (S)
• Parsnips (F)
• Pimentos/Peppers (S)
• Potatoes
• Pumpkin (S)
• Radicchio (S)
• Radishes (S)
• Rocket (S)
• Runner Beans (S)
• Samphire (S)(F)
• Shallots (S)
• Spaghetti Squash (S)
• Spinach (S)(C)
• Spring Greens (S)(F)(C)
• Spring Onions (S)
• Sugar Snap Peas (S)
• Swede (S)
• Sweet Potatoes
• Sweetcorn
• Tomatoes (S)
• Turnip (S)
• Vine Leaves (S)(F)(C)
• Water Chestnuts (F)
• Watercress (S)(C)
• Yams

Fish:

• Bream (P)
• Cod (P)
• Coley (P)
• Dab (P)
• Dover Sole (P)
• Flounder (P)
• Haddock (P)
• Hake (P)
• Halibut (P)
• Hoki (P)
• John Dory (P)
• Lemon Sole (P)
• Monkfish (P)
• Mullet (P)
• Plaice (P)
• Pollock (P)
• Red Snapper (P)
• River Cobbler (P)
• Sea Bass (P)(C)
• Tilapia (P)(C)
• Turbot (P)
• Whiting (P)
• Abalone (P)
• Clams (P)
• Cockles
• Crab (P)(C)
• Crayfish (P)
• Cuttlefish (P)
• Lobster (P)
• Mussels (P)
• Octopus (P)
• Oysters (C)
• Prawns (P)
• Scallops (P)
• Shrimps (P)(C)
• Squid (P)
• Whelks (P)
• Winkles (P)(C)
• Carp (P)
• Herring (P)
• Kippers (P)
• Mackerel (P)
• Pilchards (P)(C)
• Rollmop Herring (P)
• Salmon (P)
• Sardines (P)(C)
• Sprats (P)
• Trout (P)
• Tuna (P)
• Caviar
• Cod Roe (P)
• Herring Roe (P)
• Seafood/Crab Sticks

Meat & Poultry:

• Bacon (P)
• Beef (P)
• Gammon (P)
• Goat (P)
• Ham (P)
• Lamb (P)
• Mince (P)
• Pork (P)
• Veal (P)
• Chicken (P)
• Duck (P)
• Turkey (P)
• Grouse (P)
• Guinea Fowl (P)
• Kidney (P)
• Liver (P)
• Oxtail (P)
• Partridge (P)
• Pheasant (P)
• Pigeon (P)
• Quail (P)
• Rabbit/Hare (P)
• Venison (P)
• Quorn (P)(F)
• Textured Vegetable Protein (P)(F)(C)
• Tofu (P)(C)

Dairy Products:

• Fat Free Natural Fromage Frais (C)
• Fat Free Natural Yoghurt (C)
• Low Fat Cottage Cheese (P)(C)
• Quark (P)(C)

Eggs:

• Eggs (P)

Rice, Pasta And Grains:

• Bulgar Wheat (F)
• Couscous
• Dried Pasta
• Dried Pasta/Wholemeal/Wholewheat (F)
• Spaghetti
• Dried Noodles
• Pearl Barley (F)
• Quinoa
• Rice

Beans, Peas & Pulses:

• Aduki Beans (P)(F)
• Baked Beans In Tomato Sauce (P)(F)
• Black Eye Beans (P)(F)
• Black/Turtle Beans (P)(F)
• Borlotti Beans (P)(F)
• Broad Beans (P)(F)
• Butter Beans (P)(F)
• Cannellini Beans (P)(F)
• Chickpeas (P)(F)
• Flageolet Beans (P)(F)
• Haricot Beans (P)(F)
• Lentils (P)(F)
• Mung Beans (P)(F)
• Peas (P)(F)
• Pinto Beans (P)(F)
• Red Kidney Beans (P)(F)
• Soya Beans (P)(F)
• Split Peas (P)(F)

Store-cupboard Staples:

On top of all that filling, satisfying free food, there's a whole store cupboard of free foods to bring taste, flavour and variety to each and every food optimising day.

• Spice Rack - All herbs and spices are free so there is no limit to the tastes and flavours that can be created.
• Vinegar, Salt and Pepper - Recipes can be seasoned freely with these. All types of vinegar are free so shake on good old malt vinegar or go posh with some red wine vinegar or balsamic vinegar.
• Soy Sauce - This is not just for stir fries, this free sauce can add flavour to any meal. 
• Oyster Sauce - This is perfect for adding depth and richness to eastern meals.
• Marmite - You either love it or hate it but it's free.
• Stock Pots, Liquid Stocks, Bouillon Powder and stock cubes - These can be used to add flavour in a flash. Gravy granules and powder can be found in the syn section.
• Mustard Powder - This is free and great for adding flavour to sandwiches, meaty stews, soups, dips, dressings and more. All other mustards have a syn value of 1/2 per level teaspoon.
• Fat Free Dressings - These can be drizzled over salads. These must be 50 calories or less per 100ml to be free. Other salad dressings can be found in the syns section.
• Sweetener - Tablet or drop sweeteners are a free way to sweeten drinks, desserts or cereal. Granular sweeteners with less than 2 calories per teaspoon are free.
• Tomato Puree - Only those that contain no oil are free. These are an easy way to add extra richness to foods with adding syns.
• Low Calorie Cooking Spray - These are ideal for fried eggs, roast potatoes, slimming world chips and much more. Fry Light and any other spray at 1 calorie or less per spray are free. These are only free when sprayed not poured. 
• Other free cooking ingredients and dressings include: agar agar, gelatine, mint sauce, nam pla, tabasco, vecon, vegemite, worchestershire sauce