Category: Miscellaneous cooking tips

Now that we have talked about how to read a label, it’s time to go shopping. Over the years, I have been able to change food shopping from a “chore” to an enjoyable experience. I actually enjoy shopping and bringing home bags of groceries that I am going to turn into something spectacular for my family to eat. I don’t shop for food, I shop for nutrition! There is a big difference. Everything you eat is a CHOICE.

Below is a general shopping list. These are items that I like to keep on hand so that I can throw a meal together any time without a lot of effort. The fruits and vegetables vary based on availability, seasonality, price and how they look and feel. Don’t be bound by your recipes or meal plans- be flexible. For instance, if you plan to make a recipe that calls for broccoli but all of the broccoli at the store is scrawny or limp or yellowed- choose something else. Most of the items on the list are readily available at regular grocery stores. If not, you can find them at health food stores. For a full Local Food Resource Guide, just email me at kimroberto@comcast.net and I will send it to you. It will tell you what to buy and where- locally! So here’s the list:

PANTRY:

• Coconut Oil (the healtiest oil- more on this later) • Extra Virgin Olive Oil • Coconut Milk (in cans in the ethnic food aisle) • Braggs Liquid Aminos (like soy sauce) • Brown Rice (no instant) • Whole Wheat Couscous • Organic, Free Range Chicken Broth • Black Beans (dry & canned) • Organic Crushed Tomatoes • Almond Milk (unsweetened) • Agave Nectar (like honey but low glycemic index) • Local Honey • Spike Seasoning • Cajun Spice (Check ingredients) • Curry Powder • Organic Oats • Whole Grain Pasta • Dried Fruits • Sea Salt • Herbs/Spices • Stevia (natural sugar alternative)

REFRIGERATOR/FREEZER

• Apple Cider Vinegar • Raw Nuts • Organic, Free Range Eggs • Grapeseed Oil Vegenaise (mayo substitute) • Frozen Strawberries or other berries • Frozen Bananas (peel and freeze) • Flax Seeds • Ginger (keep in the freezer) • Fruit Sweetened Ketchup • Tamari Sauce (high quality soy sauce) • Pure Maple Syrup • Olives • Butter (preferably organic) • Organic Peanut Butter • Organic Almond Butter • Organic Milk • Yogurt (no sugar) • Coconut Flakes • Ezekiel Bread • Salsa (check ingredients)

FRUITS/VEGETABLES

Anything goes! BUT…you should buy the organic version of the following items because the carry the heaviest pesticide load

Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes, Pears, Spinach 

MEATS/FISH • Organic, Free Range Chicken • Grass Fed Beef • Nitrite Free Turkey Bacon • Organic Deli Meats • Wild Caught, Cold Water Fish

I was flipping through the channels today trying to get to “What Not To Wear” (don’t ask…it’s my lunch time indulgence) and I came across a segment on Martha Stewart that caught my attention.  Apparently they are doing a body and spirit challenge and the teaser kept my attention.  I didn’t even catch the guys name but he had a table full of food that would represent a perfect diet for a day.

Remarkably, I agreed.  I was shocked that there was not one thing he had on that table that I wouldn’t agree was “perfect”.

Here’s what he had:

Breakfast:  whole wheat toast with almond butter and fresh raspberry puree with an egg omelet

Lunch:  Three A salad- arugula, avocado, and artichoke (I didn’t catch his dressing recommendation but oil and vinegar would be great)

Dinner: Wild Caught Salmon (yep, he made the distinction between wild caught and farm raised), kale, shitake mushrooms, and brown rice with tumeric and ginger. 

Yummy, yummy, and yummy.  And it is all healthy!  No sell outs to artificial sweeteners, no counting calories, no brand names.  Just plain old nutritious food.  One of Martha’s comments was something to the effect of “well, that’s easy.”  EXACTLY!!! You can eat healthy- quickly and easily.  That’s what I’m saying.  I think I will try this exact menu within the next week.  I love the Three A Salad idea.