EXTENDED GROCERY LIST
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- Ezra Russell
- 5 years ago
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1 BASICS Juice Plus+ TRIO Juice Plus+ Complete Shakes Juice Plus+ Complete Bars
2 NATURAL ANTIOXIDANTS VEGETABLES Quick- tips: Fresh, organic from the Dirty Dozen list, if possible Frozen varieties (no added salt or sauces) Dried with minimal preservatives, if possible Artichoke Arugula Asparagus Bamboo Shoots Bean Sprouts Bell Pepper (green, red, yellow, orange) Bok Choy Broccoli Brussels sprouts Cabbage (white, purple) Carrots, all varieties Cauliflower Celery Collard Greens Cucumber Endive Fennel Greens (Beet Greens, Collard Greens, Dandelion, Kohlrabi, Mustard Greens, Turnip) Green Beans/Wax Beans Green Hot pepper ( Anaheim, jalapeno, habanero ) Onions/Scallions Jicama Kale Kohlrabi Leeks Lemongrass Lettuce ( Bibb, Boston, Leaf, Romaine) Mushrooms Okra Onion/Shallots Parsnip Peas/ Snap peas Radicchio Radish Rutabaga, Spinach Swiss chard Tomato (all varieties)/cherry tomato Turnip Watercress Zucchini Starchy Vegetables Beans Beet Corn Eggplant Lentils Potato, all varieties /yam Pumpkin Squash/ spaghetti, butternut, acorn 2 P a g e
3 FRUITS Fresh, organic from the Dirty Dozen list if possible Frozen varieties (no added sugar or sauces) Dried, no preservatives, if possible Eat fresh that are in season NATURAL ANTIOXIDANTS Apple (all varieties) Apricot Avocado Banana Cherries Currant Date Fig Grapes ( red, purple, green ) Kiwifruit Kumquat Mango Melons ( watermelon, honeydew, cantaloupe) Nectarine Papaya Passion Fruit Peach Pear Persimmon Pineapple Plum/Prunes Pomegranate Rhubarb Starfruit Berries: Acai Berry, Blueberry, Boysenberry, Cranberry, Elderberry, Goji berry, Mulberry, Raspberry, Strawberry Citrus: Clementine, Grapefruit, Lemon, Lime, Oranges (Blood Orange, navel, mandarin), Pomelo, Tangelo, Tangerine 3 P a g e
4 MEATS/POULTRY/SEAFOOD Quick-Tips: Organic, grass fed, if possible Fish sustainably caught with lowest mercury levels Beef (no injected salt solutions) eye of round, sirloin, lean ground, tenderloin Chicken (boneless, skinless) Ground chicken breast Turkey (boneless, skinless) Ground turkey breast Pork loin (tenderloin, boneless, top) Lamb ( shank, loin chop, leg) Wild game Naturally cured deli meats PROTEIN POWER Albacore tuna, fresh Anchovies, canned Cod Crab Halibut Sardines, canned Shellfish, farm raised ( scallops, MEAT ALTERNATIVES/EGGS No genetically modified soy tofu ( firm and silken) tempeh clams, mussels, oysters, shrimp) Salmon, wild, canned wild Tilapia Tuna, fresh, canned chunk light Eggs/ egg whites DAIRY/ ALTERNATIVES Quick -tips: Organic, if possible Avoid fat free on food label and partially hydrogenated fat on ingredient label = High fat dairy in moderation Almond milk Cashew milk Coconut milk Cow/Goat Milk Soy milk (non- GMO) Blue Cheese Butter Cottage cheese Creamer, all varieties Feta Fresh mozzarella Ghee (clarified butter) Kefir Parmesan cheese Ricotta 4 P a g e
5 Yogurt soy/almond/ coconut PROTEIN POWER BEANS/LENTIL S *BPA free can/ dry Adzuki Black beans Kidney beans Pinto beans Great northern beans Garbanzo beans Red beans Refried Soy/ Edamame Lentils Split Peas NUTS/ SEEDS/BUTTERS Quick-Tips: Raw with no added ingredients, if possible Almonds Cashews Peanuts Pistachios walnuts Soy nuts, non- GMO (Toasteds ) Chia seed Flax seed (whole/ ground) Sesame seed Sunflower seed Hemp seed ( hemp hearts) Almond butter Cashew butter Peanut butter Sunflower seed butter (Sun Butter ) Tahini 5 P a g e
6 CEREALS/BREADS/PASTA/GRAINS Quick tips: No high fructose corn syrup or added sugar No preservatives or additives, if possible. Whole grain/ no enriched flour on ingredient label Select flour blends for easy baking ( Bobs Red Mill ) ^ = gluten free (always check labels) FOODS for HIGH ENERGY Cereals Breads Hot cereals ( whole grain, Bob s Red Mill varieties) Steel cut oats/ old fashion oats Corn tortilla shells/ non GMO (Ezekial )^ Bread, sprouted grain (Ezekial ) Gluten free bread (Trader Joe s )^ Ready to Eat cereals ( Peace Cereal, Nature s Path Organic, Envirokids, Love Grown Power O s, 365 Everyday Value varieties) Gluten free frozen waffles ( Vans )^ Pita, whole grain Sprouted grain tortillas ( Ezekial Pasta Edamame pasta^ Gluten free pasta (brown rice, corn/ quinoa blends preferred^) 100% whole wheat pasta 6 P a g e
7 Grains Barley, all varieties Bulgur Couscous, whole grain Polenta^ Quinoa, all varieties^ Pilaf, whole grain Wheat berries Wheat germ Brown rice^ Wild Rice^ FOODS for HIGH ENERGY Whole grain flours/blends: Amaranth^, Buckwheat^, Bulgar, Corn^, Freekah,, Rye, Spelt, sorghum^, Teff^, triticale, 100% whole wheat ( Bobs Red Mill varieties) WHOLE GRAIN SNACKS Look for 2-3 grams fiber Enjoy in moderation whole food ingredients with no enriched ingredients Baked bean chips (Beanitos ) Baked lentil chips (Mediterranean Snacks ) Corn cakes ( non -GMO) / rice cakes Corn tortilla chips ( Garden of Eatin ) Popcorn, air popped Sweet potato chips ( Jackson s Honest ) Cracker (Brands: Mary s Gone Crackers, Crunchmaster, wasa crispbread) Kale + Chia chips ( supereats ) Multigrain baked chips ( Food Should Taste Good ) Vegetable chips ( Terra ) 7 P a g e
8 HERBS /SPICES Fresh herbs, when possible Store spices away from intense heat, replace every 6 months. NATURAL FLAVOR ENHANCERS Basil Chives Cilantro Dill Fennel Garlic (minced or whole) Marjoram Bay Leaves Cayenne Powder Celery Seed Chili s/chili Powder Cinnamon Cloves Coriander Mint Oregano Parsley Rosemary Sage Cumin Curry powder Dry mustard Garlic powder Ginger Horseradish Onion Powder Paprika Thyme Tarragon Pepper, all varieties Poppy Seeds Red Pepper Flakes Sea salt/ iodized salt Seasoning Blends Sesame Seeds Turmeric OILS/VINEGARS Organic oils, if possible No partially hydrogenated on the ingredient label. Coconut Coconut oil spray Canola Extra virgin olive Sesame Soy / No GMO Walnut Vinegar (apple cider, balsamic, cider, red, white, rice wine, flavor infused 8 P a g e
9 CONDIMENTS Quick Tips: no high fructose corn syrup / artificial sweeteners No added monosodium glutamate (MSG) NATURAL FLAVOR ENHANCERS 100 % fruit spreads Barbeque sauce Capers Dill pickles Fish/oyster sauce/anchovy paste Hoisin sauce Hummus (Sabra ) Ketchup CANNED PRODUCTS Liquid aminos Mirin sauce Mustard, all varieties Nutritional yeast flakes Olives Pesto Picante sauce Pine nuts Plum sauce Quince paste Salsa Sauerkraut Satay sauce Soy sauce (low sodium) Sriracha Tabasco Teriyaki sauce Water Chestnuts Quick -tips BPA free can / Tetra Pak box, if possible Dried beans and lentils are a good option but canned option is good too. Just rinse and drain prior to use. Canned vegetables are a great choice, select no salt added varieties Select canned fruits in own juice. No added sugar or artificial sweeteners. Fish with lowest mercury levels and high in omega-3 fatty acid Beans, all varieties Fish: canned wild salmon, canned tuna (light chunk), canned sardines, canned anchovies Fruit, all varieties meeting quick-tips Pumpkin Soup (Amy Organic, Back to Nature, Pacific Foods varieties) Stock (Chicken, Beef or Vegetable) Tomato paste/tomato sauce Vegetables, all varieties meeting quick-tips 9 P a g e
10 STAPLES Baking soda Baking powder Cornstarch Corn meal Cocoa powder Extracts (vanilla, maple) Dried fruit, no sulfates Pure maple syrup Honey Molasses Almond flour (store in freezer) Whole grain flour varieties Bobs Red Mill BEVERAGES No artificial sugars No added sugar Only juices listed Black tea (unsweetened, hot or cold) Green tea Herbal teas Coconut water Flavored water ( La Croix ) Purified drinking water Lemon juice Lime juice Tart cherry juice Unsweetened cranberry juice 10 P a g e
Note: For packaged and prepared foods, check ingredients to confirm low FODMAP.
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