Grocery List of Staples
Our grocery list of staples has been evolving almost every two weeks, as I learn more about healthier products and healthier ways of eating. Enclosed below is the most current version of our grocery list to date. We buy most of our groceries at Whole Foods. Since not all readers may live near a Whole Foods, I provide alternative sellers. Amazon.com sells some of these products, and these products are sold in the Food section in Shop at The S File. Unfortunately, these are offered mostly in bulk…
Vegetables and Fruits
We try to consume as much vegetables and fruits as possible, so that includes juicing them as well. You can click on Juicing to learn more about juicer machines and Raw Diet and The China Study to learn more about what is influencing our diet today.
Groceries for Juicing
A friend passed on a great tip for managing costs for juicing: base your juice on cucumbers, which yield a lot of juice given its high water content. Then buy whatever greens are on sale. Generally, I add kale, spinach, celery, parsley / cilantro, or other greens that we have. To make the juice taste better, I’ll add apples, lemon / lime, ginger, beets, carrots, and even sweet potatoes.
I tried a juice recipe just once so far, which was the first time I used a juicer. After my first homemade juice, I was quickly inspired to experiment and have not used a recipe since then. Since we also buy juices from Liquiteria, our favorite juice bar, I’ll sometimes follow ingredients from some of the Liquiteria juices if I have all the ingredients.
Groceries for Solid Foods
Avocados
We eat lots of avocados now, as a snack and meal. We’ll have something as simple as avocado, Himalayan Crystal Salt and lemon and pepper, which can be really yummy. We also make guacamole by mixing avocado with chopped onions, tomatoes, Himalayan Crystal Salt and pepper. Lately, I’ve been adding grape seed oil for fat and other nutrients. If I’m in the mood, I’ll also add fresh cilantro, garlic and / or hot peppers.
Raw Vegetables With Nutritious Dips
I’m still learning how best to prepare easy raw meals but, for now, I’ve been making some delicious dips (made mostly of nuts) that we’ll dip vegetables into. The dips are made of either raw nuts (like almonds, cashews, macadamia nuts, etc) or raw nut butters (such as almond butter). The Raw Detox Diet by Natalia Rose has the most AMAZING (and simple) “peanut” dip / dressing!!! Since I haven’t asked for permission to use it, I won’t reprint it. However, I did find this recipe online, which I have not tried: Thai Peanut Sauce. I would substitute the recipe’s peanut butter with almond butter and the soy sauce with Nama Shoyu Soy Sauce.
Where to Buy?
We usually buy almond butter at Whole Foods. It can also be found Food section in Shop at The S File.
Bread, English Muffins, Pasta: Food For Life (i.e., Ezekiel or Genesis) brand
I discovered “sprouted grains” before I paid any attention to a raw diet. I decided to try it a while ago after comparing ingredient and nutrition labels at the grocery store. I thought the Ezekiel breads might be healthier. I then liked the taste — thought it tasted healthier because it tasted more hearty, filling, and I felt more energy after consuming an Ezekiel english muffin. We regularly stock our kitchen with Ezekiel / Foods For Life english muffins, bread, and tortillas.
Where to Buy?
We usually buy our Food for Life products at Whole Foods (most are in the freezer section, except for the pasta). Some Food for Life products can also be found in the Food section in Shop at The S File.
Bagels: Alvarado Street Bakery brand
I think these bagels are delicious and I don’t experience the blood sugar low from these that I do from traditional bagels. Our refrigerator is always stocked with these!
Where to Buy?
You can find these at Whole Foods and other health food stores (in the freezer section). In addition, they can be ordered online at Alvarado Street Bakery.
Organic Valley Pasture Butter
We stocked up on this butter a few months ago so we’re using this up before trying to avoid butter (since it’s a dairy product). If we were going to use butter however, this is it! I think it’s quite tasty and it’s supposed to be healthier. Click on Pasture Butter for what I learned when I first discovered it.
Delicious Mayonnaise Substitute: Vegenaise
I generally don’t like mayonnaise, so I was surprised to like Vegenaise so much! When my husband and I were eating sandwiches at a health cafe a few years ago, we had the most delicious turkey / avocado sandwich. We couldn’t figure out why it tasted so good until we realized that it must be the spread. When we asked what spread was in the sandwich, the woman behind the counter said it was Vegenaise. I had never heard of it before but we immediately went to Whole Foods. It was hard to find because it was not in the Mayonnaise section but in a refrigerated section. It’s delicious! So although I never cared for mayonnaise before, I now use Vegenaise because it tastes so good.
We usually get the green-colored jar but from what I’ve been reading online the purple-colored jar is even better (apparently, from the grape seed oil). We’ll be trying the grape seed oil-based Vegenaise soon!
Where to Buy?
You can find these at Whole Foods and other health food stores. In addition, they can be ordered online at Follow Your Heart. Alternatively, I found a recipe online which I have NOT yet tried: Homemade Vegenaise.
Himalayan Crystal Salt
“Salt is not the enemy. It is necessary for our brain function, and for balancing our systems. When combined with the right foods, salt optimizes flavor. Commercial table salt, however, is the proverbial friend that might as well be an enemy. Flash-dried at scorching temperatures and chemically bleached, table salt, which is often reinforced with iodine, just doesn’t do anything for you — in fat, it’s bad for you. Ditto rock or kosher salt, which is mined from dried-out beds where water used to be. Sea salt, skimmed from the tops of stationary tidal pools and dried in the sun, is moist, flaky crystals with minerals in every shard. For our purposes, Celtic sea salt – hand-harvested and dried slowly under the Brittany sun — is among the most nutritious, containing more than 80 minerals, including calcium.
Another type of salt recently getting a buzz among raw foodies and health-minded people is Himalayan Crystal Salt, considered a truly precious, holistic salt. Water and Salt — The Essence of Life, a book by Dr. Barbara Hendel, M.D. and biophysicist Peter Fierra, describes the healing powers of this salt, harvested from the Himalayan Mountains.”
– Raw Food/Real World: 100 Recipes to Get the Glow
by Matthew Kenney and Sarma Melngailis, p91
I have no opinion on the healing or nutritional values of the Himalayan Crystal Salt since I haven’t researched this yet. But I had noticed the salt in our kitchen after having some dishes taste especially delicious with it! Someone had bought some for our kitchen and I love it just for the taste. I was further intrigued after reading more about it in the Kenney / Melngailis book. Who knows if the healing powers are valid but it tastes delicious and at least there are positive nutritional claims about it… no one is saying anything positive about table salt!
Where to Buy?
We usually buy salt at Whole Foods. They can also be found in the Food section in Shop at The S File.
Nama Shoyu Soy Sauce
“Nama Shoyu is a particular kind of soy sauce that has not been pasteurized. It is made from cultured soybeans and wheat and aged for months (or even years). Without preservatives and full of enzymes, it has a great flavor and is the only soy sauce we use. You can find it at any health food store or online.”
– Raw Food/Real World: 100 Recipes to Get the Glow
Where to Buy?
We usually buy this at Whole Foods. They can also be found in the Food section in Shop at The S File.
Raw Agave Nectar
Raw agave nectar can be used to replace maple syrup and sugar.
Agave nectar is derived from the agave cactus, the same plant that supplies tequila-makers with the raw ingredient. The nectar, a lightly textured, amber-hued liquid reminiscent in flavor of honey, isn’t alcoholic though. Agave nectar is extremely low on the glycemic index and is great for those who suffer from blood sugar disorders. Its mild flavor makes it a great ingredient in any shake or ice cream, and we use it to sweeten cocktails.
Where to Buy?
We usually buy this at Whole Foods. Can you also be purchased in bulk from the Food section in Shop at The S File.
I was never a big fan of milk so I don’t have these too often but my daughter has been having a combination of the following every day: almond, hazelnut, and hemp milk. In the process of completing this Grocery List, I decided to do a written nutritional comparison of these three nut milks along with the milks from cows and goats. As you can see in the table below, Hemp milk is far superior in terms of overall nutritional content. For more background information on these milks, you can click on PacificFoods and LivingHarvest.
Almond Milk
My first introduction to Almond Milk was from The Raw Detox Diet book by Natalia Rose and Almond Milk is the first nut milk that I introduced into my daughter’s diet. I was a bit concerned that it does not have Calcium, so that concern soon led me to incorporate Hazelnut Milk, which provides as much calcium as cow’s milk or goat’s milk but also provides Vitamin E and Iron.
Where to Buy?
We usually buy ours from Whole Foods but it can be purchased in bulk (package of 6- or 12- 32-oz boxes) from online. For easier access, I have them in the Food section in Shop at The S File.
Hazelnut Milk
After successfully replacing milk from cows and goats with almond milk, I became concerned about providing my daughter with sufficient amounts of calcium. I then discovered that Hazelnut Milk provides as much Calcium as does milk from cows and goats. In addition, it provides Vitamin E, Vitamin D and Iron. So we provided my daughter a combination of Almond and Hazelnut milks.
Where to Buy?
We usually buy ours from Whole Foods but it can be purchased in bulk (package of 6- or 12- 32-oz boxes) from online. For easier access, I have them in the Food section in Shop at The S File.
Hemp Milk
After getting more comfortable with providing my daughter with nut milks (I was concerned about her developing nut allergies but it seems not to be a major concern since she has reacted well so far — but please do your own research and discuss with your own advisors!), I noticed Hemp Milk in the nut milk sections and tried a carton. As you can see in the table above, Hemp Milk is superior in its nutritional content. It not only has a wider variety of nutrients, but it also has a rich amount of calcium, various vitamins and minerals, as well as Omega 3 and Omega 6. For a nutritional profile of Hemp, please click on Hemp 101. According to the company’s website, LivingHarvest.com, one glass of Hemp Milk contains 800 mg Omega-3 with SDA; 2600 mg of Omega-6 with GLA; all 10 Essential Amino Acids; 4 g Digestible Protein; Vitamins A, B12, D, E, Riboflavin & Folic Acid; Magnesium, Potassium, Phosphorus, Iron & Zinc; and40% Daily Value of Calcium.
Where to Buy?
We usually buy the Hemp Milk at Whole Foods. A case of 12, 32-oz cartons sells for $40.08 or $3.34 per carton. However, they can also be purchased online. As of the date of this writing, a package of 12, 32-0z cartons can be purchased for $49.88 on Amazon.com or $54.88 on LivingHarvest.com. Click on
12, 32-oz Living Harvest Hemp Milk
Snacks
Nuts and seeds are an excellent source of protein and other nutrients. For more nutritional information on various nuts and seeds, please click on Vegetarian Society. Below are healthy snacks that incorporate nuts and seeds.
Go Raw Bars
From VeganEssentials.com:
These bars are made with only organic ingredients and are as natural and healthy as can be. All raw ingredients means getting every nutrient possible, and these bars are free from added oils, sugar, wheat, yeast and anything artificial. Handmade with care, you can choose from 5 delicious flavors – Spirulina Energy, Banana “Bread” Flax, Live “Granola”, Live Apricot Flax and Live Pumpkin.
The Spirulina Energy Bar has the benefits of organic Spirulina with the delicious sweet taste of banana and coconut, so for those wanting the goodness of green foods without the grassy taste, this one’s for you!
Ingredients: Sprouted organic sesame seeds, organic banana, organic coconut (unsulphured), organic dates, organic Spirulina
Banana “Bread” Flax Bar is for those who love the taste of banana bread but want something much healthier. Flax seed provides a great dose of fiber and Omega-3s and the flavor is fantastic.
Ingredients: Sprouted organic flax seeds, organic banana, organic coconut (unsulphured), organic dates
Live Granola Bar is lightly sweetened with its natural ingredients and is an excellent snack that provides sustained energy while keeping hunger at bay. Great to eat as a treat or take for a long day out hiking or other exercise.
Ingredients: Sprouted organic buckwheat groats, sprouted organic sunflower seeds, sprouted organic flax seeds, sprouted organic sesame seeds, organic raisins, organic dates
Live Apricot Flax Bar is combines the great sweet taste of apricots with the healthy benefits of raw flax. Get your fiber and Omega-3s in a way that tastes great!
Ingredients: Sprouted organic flax seeds, organic apricot, organic raisin, organic date, organic lime juice
Live Pumpkin Bar is a simple in ingredients yet complex in taste that makes for a sweet crunchy treat unlike anything you’ve tried before. This one is so good, you could even consider it a dessert!
Ingredients: Sprouted organic pumpkin seeds, sprouted organic flax seeds, organic dates, raw organic agave nectar, unrefined Celtic sea salt
Nutritional information:
Serving size – 1 bar
Calories – 220 for Spirulina, 120 for Banana Bread, 230 for Live Granola, 290 for Live Pumpkin
Total fat – 13g / 5g saturated for Spirulina, 5g / 2g saturated for Banana Bread, 9g / 2g saturated for Live Granola, 20g / 4g saturated for Live Pumpkin
Sodium – 16mg for Spirulina, 21mg for Banana Bread, 3mg for Live Granola, 13mg for Live Pumpkin
Total carbohydrate – 24g (5g fiber, 18g sugars) for Spirulina, 15g (5g fiber, 14g sugars) for Banana Bread, 36g (7g fiber, 15g sugars) for Live Granola, 22g (8g fiber, 12g sugars) for Raw Pumpkin
Protein – 7g for Spirulina, 4g for Banana Bread, 8g for Live Granola, 14g for Live Pumpkin
Where to Buy?
We usually buy these at Whole Foods but I’ve seen them at a number of other cafes and stores, including Liquiteria. They can also be found in the Food section in Shop at The S File but are sold in bulk.
Lara Bars
I was first introduced to Lara Bars through The Raw Detox Diet book by Natalia Rose. Since they are healthy snacks (simple natural ingredients), I give them to my daughter, who likes them. My daughter likes a wider variety of these; I like the Lemon Bar. It’s a healthy way to consume a number of nutrients, including the omegas in walnuts and other nuts. For more about the company and its different products and their respective nutritional content, please click on LaraBar.com to browse through the company’s website.
Where to Buy?
We usually buy these at Whole Foods but I’ve seen them at a number of other cafes and stores, including Liquiteria. They can also be found in the Food section in Shop at The S File but are sold in bulk.
Oils
Coming Soon!
Related Content:
- Plastic
- Juicing
- Pre-August 2008 Sigg Bottles Contain BPA
- Sudden Infant Death Syndrome
- Power of Nutrition
- The Raw Diet
- The China Study
- Tips for Plastic in the Kitchen
{ 6 trackbacks }