WINTER/SPRING GROCERY LIST
Produce: organic, local and seasonal when possible.
Dark leafy greens: kale, chard, arugula, collard green, spinach
Lettuce: romain, butter lettuce, watercress, chicory
Crunchy vegetables: radishes, peas, red & green cabbage, green onion, asparagus
Root vegetables: carrots, beets, sweet potato, potato, onion
Fruit: citrus, strawberries, frozen fruit for smoothies
Grains: whole grains, naturally gluten free, are best.
Buckwheat, quinoa, brown rice, white rice,wild rice, millet, oats.
Dairy (if tolerated): whole, full fat dairy products from grass fed cows, especially when fermented are best.
Kefir, yogurt, butter, milk.
Making your own nut milk is the best way to avoid preservatives and other additives found in commercial products. It doesn’t take more than 15 minutes and will last for up to a week.
Healthy fats include minimally processed extra virgin olive oil, coconut oil, olives, avocado, nuts, seeds, grass fed butter, ghee, chicken schmaltz, lard and tallow.
Animal proteins: the best sources are wild, cold water fish, seafood, free-range chicken, eggs, grass-fed beef, lamb, foraging-open pasture pork, game meat and organ meats.
Plant proteins: legumes such as lentils, beans and chickpeas, nuts, seeds and grains. If using canned, look for BPA-free, additive free, organic canned beans, lentils and chickpeas.
Soy protein (if tolerated): fermented, non-GMO soy products including fermented tofu, tempeh, natto and miso in moderation are great sources of complex protein.
Always try to use vegetables and fruits, yogurt, smoothies, nuts, seeds first. If you buy pre-made products, pay attention to the ingredients and try to avoid added sugars, salt, refined oils and preservatives.
Here you can find the many names sugar could be called on labels.
Vegetable and bone broths, teas, fresh vegetable and fruit juices with pulp are all great options. If buying pre-made look for simple ingredients and additive free products.
Herbs and spices:
Fresh parsley, cilantro, rosemary, dill, basil, are almost always available in the stores but dried versions are also excellent to use. Oregano, fennel, cumin, cardamom, cinnamon, turmeric, ginger, lemongrass all help with digestion.
To enhance the flavor of food I always stock up on these pantry staples: garlic, dijon mustard, tomato paste, vinegars (apple cider vinegar, red wine vinegar, white wine vinegar, balsamic, vinegar, rice vinegar), toasted sesame oil, tahini, seaweed, maple syrup, honey. Don’t forget to read the labels and choose the ones without additives and preservatives.
To learn how to prep these goodies follow along on the blog this week for pro tips.
Love & melons,