ROMAINE VIBRANT
Shopping List
If you are like most Americans, you may be accustomed to meals consisting of meat, potatoes and vegetables on the side. Plant-based nutrition takes those vegetables on the side and makes them the basis of your meals, resulting in high-nutrient intake for health promotion.
Below are common items used in a plant or vegetable based diet intended to assist grocery planning.
Choose fresh produce in a wide spectrum of colors to fill the majority of your cart.
Below are common items used in a plant or vegetable based diet intended to assist grocery planning.
Choose fresh produce in a wide spectrum of colors to fill the majority of your cart.
These are some staples you will want to stock in your pantry and fridge for recipe preparation. Some commonly used ingredients are listed first in italics. I encourage you to start with one or two items from each category and gradually increase these ingredients in your kitchen while phasing out old ones. Keep in mind there are many other alternatives, but these are the least processed, least refined and most natural items:
Whole Grains:
-Oats (steel-cut, organic are ideal but just plain oats will work)
-Brown rice (short and long grain)
-Brown basmati rice
-Wild rice
-Quinoa
-Whole wheat couscous
-Cornmeal
-Barley
-Bulgar
-Millet
-Spelt
-Wheat berries
-Amaranth
Flours/Pastas:
-Buckwheat flour (wheat-free, gluten-free flour substitute)
-Whole wheat pastry flour (for baking)
-Whole grain pasta
-Spelt pasta
-Orzo
-Rice noodles
-Soba noodles
Soy and other non-dairy milk products
(Avoid carrageenan - which may be irritating to the digestive tract, choose non-dairy products without a lot of added sugar, keep ingredients to a minimum of 5 or less):
-Soymilk, rice milk, almond milk, and/or hemp milk depending on your preference
-Tofu (soft, firm, extra firm)
-Texturized vegetable protein (TVP)
-Tempeh (low sodium)
Nut butters with raw, minimal ingredients:
-Peanut
-Cashew
-Tahini (sesame seed)
-Almond
(Eventually these can all be made at home, to cut costs) by grinding raw nuts in a high-powered blender, such as a Vitamix)
Legumes (Dried are cheap and much lower in salt, but no added salt canned - available at health food stores - are quicker and nice to have on hand. If you have trouble finding no added salt versions, rinse beans well to remove excess salt):
-Chickpeas
-Edemame
-Chili variety
-Soup mix
-Lentils (brown, red, orange)
-Dried (split) peas (green or yellow)
-Black beans
-Adzuki beans
-Kidney beans
-Canellini beans (white)
-Pinto beans
-Black-eyed peas
-Pigeon peas
Nuts and Seeds - Raw, Unsalted
(Store seeds in the freezer to maintain freshness and to avoid rancidity):
-Walnuts
-Flaxseeds
-Almonds
-Sesame seeds
-Sunflower seeds
-Cashews
-Pecans
-Pumpkin seeds
-Pine nuts
-Hazel nuts
Dried Fruits - Unsulphured, No or low sugar (most conveniently located in bulk food sections):
-Medjool dates
-Raisins
-Apricots
-Cranberries
-Sun-dried tomatoes
-Pineapple
-Goji berries
-Cherries
-Figs
-Mangos
-Prunes
Sweeteners:
-Date Sugar
-Agave nectar (in place of honey)
or honey (cheaper) - both should be limited
-100% pure maple sugar
-Vanilla extract
-Fruit preserves
-Apple butter
Oils:
-High quality expeller-pressed extra virgin olive oil (EVOO)
-Organic, expeller-pressed canola oil
-Dark (toasted) sesame oil (for Asian recipes)
Whole Grains:
-Oats (steel-cut, organic are ideal but just plain oats will work)
-Brown rice (short and long grain)
-Brown basmati rice
-Wild rice
-Quinoa
-Whole wheat couscous
-Cornmeal
-Barley
-Bulgar
-Millet
-Spelt
-Wheat berries
-Amaranth
Flours/Pastas:
-Buckwheat flour (wheat-free, gluten-free flour substitute)
-Whole wheat pastry flour (for baking)
-Whole grain pasta
-Spelt pasta
-Orzo
-Rice noodles
-Soba noodles
Soy and other non-dairy milk products
(Avoid carrageenan - which may be irritating to the digestive tract, choose non-dairy products without a lot of added sugar, keep ingredients to a minimum of 5 or less):
-Soymilk, rice milk, almond milk, and/or hemp milk depending on your preference
-Tofu (soft, firm, extra firm)
-Texturized vegetable protein (TVP)
-Tempeh (low sodium)
Nut butters with raw, minimal ingredients:
-Peanut
-Cashew
-Tahini (sesame seed)
-Almond
(Eventually these can all be made at home, to cut costs) by grinding raw nuts in a high-powered blender, such as a Vitamix)
Legumes (Dried are cheap and much lower in salt, but no added salt canned - available at health food stores - are quicker and nice to have on hand. If you have trouble finding no added salt versions, rinse beans well to remove excess salt):
-Chickpeas
-Edemame
-Chili variety
-Soup mix
-Lentils (brown, red, orange)
-Dried (split) peas (green or yellow)
-Black beans
-Adzuki beans
-Kidney beans
-Canellini beans (white)
-Pinto beans
-Black-eyed peas
-Pigeon peas
Nuts and Seeds - Raw, Unsalted
(Store seeds in the freezer to maintain freshness and to avoid rancidity):
-Walnuts
-Flaxseeds
-Almonds
-Sesame seeds
-Sunflower seeds
-Cashews
-Pecans
-Pumpkin seeds
-Pine nuts
-Hazel nuts
Dried Fruits - Unsulphured, No or low sugar (most conveniently located in bulk food sections):
-Medjool dates
-Raisins
-Apricots
-Cranberries
-Sun-dried tomatoes
-Pineapple
-Goji berries
-Cherries
-Figs
-Mangos
-Prunes
Sweeteners:
-Date Sugar
-Agave nectar (in place of honey)
or honey (cheaper) - both should be limited
-100% pure maple sugar
-Vanilla extract
-Fruit preserves
-Apple butter
Oils:
-High quality expeller-pressed extra virgin olive oil (EVOO)
-Organic, expeller-pressed canola oil
-Dark (toasted) sesame oil (for Asian recipes)
Vegetables (fresh or frozen):
-Lettuce (X), spinach, kale (X), arugula, watercress, bokchoy, cabbage (*), parsley, greens
-Broccoli (*), cauliflower, peppers (X), radish, shredded carrots (X), shredded purple cabbage (*), tomato (*), cherry tomatoes,
avocado (*), celery (X), baby carrots (X), beets, asparagus (*), sweet peas (*), eggplant (*), Brussels sprouts, parsnips
-Fresh onion (*), garlic, ginger, edive, shallots, green onions
-Sweet corn (*), sweet potatoes (*), red/white potatoes
-Lettuce (X), spinach, kale (X), arugula, watercress, bokchoy, cabbage (*), parsley, greens
-Broccoli (*), cauliflower, peppers (X), radish, shredded carrots (X), shredded purple cabbage (*), tomato (*), cherry tomatoes,
avocado (*), celery (X), baby carrots (X), beets, asparagus (*), sweet peas (*), eggplant (*), Brussels sprouts, parsnips
-Fresh onion (*), garlic, ginger, edive, shallots, green onions
-Sweet corn (*), sweet potatoes (*), red/white potatoes
Fruit (fresh or frozen):
-Bananas, apples (X), oranges, pineapple (*), grapes (X),
-Strawberries (X), blueberries, blackberries, raspberries, cherries (X), kiwi (*)
-Peaches (X), pears (X), nectarines (X), plums
-Bananas, apples (X), oranges, pineapple (*), grapes (X),
-Strawberries (X), blueberries, blackberries, raspberries, cherries (X), kiwi (*)
-Peaches (X), pears (X), nectarines (X), plums
When able, purchase organic, locally grown produce.
Those foods with an (X) are the dirtiest produce. Make these foods a priority to buy organically grown.
If unable to find "dirty" produce organically grown: clean the produce with soap, water, and rinse well.
The foods with a (*) are the cleanest produce lowest in pesticides. These are the lower priority foods when selecting organic verses non-organic.
Those foods with an (X) are the dirtiest produce. Make these foods a priority to buy organically grown.
If unable to find "dirty" produce organically grown: clean the produce with soap, water, and rinse well.
The foods with a (*) are the cleanest produce lowest in pesticides. These are the lower priority foods when selecting organic verses non-organic.
These specialty ingredients may take some time to acquire, but you don't have to buy them all at once. Some can be expensive, but keep in mind that they last a while. After you initially gather the items, making recipes will become easier with time. I suggest adding several ingredients to your grocery list each week, based on recipes you plan to make. Keep a list of items that are difficult to locate. Then, make a trip to a health food store, such as Whole Foods or a local market, to gather less common goods.
Dried Herbs and Spices with no added salt:
-Garlic powder
-Cumin
-Cinnamon
-Pepper
-Paprika
-Ground ginger
-Tumeric
-Chilie powder
-Chili flakes
-Oregano
-Mrs. Dash Seasonings
-Spike
-Tarragon
-Basil
-Thyme
-Rosemary
-Sage
-Bay leaves
-Nutmeg
-Allspice
-Cloves
-Dill
-Fresh herbs as needed
(Grow your favorites in a small pot, by a sunny window for cheaper, easier access)
Specialty Items:
-Miso paste (located in the healthy fridge section)
-Tomato paste (near tomato products/canned)
-Braggs liquid aminos - healthier alternative to soy sauce (health food aisle/store)
-Nutritional yeast (health food aisle/store)
-White and red wine vinegar
-Balsamic vinegar
-Brown rice vinegar
-Apple cider vinegar
-Fruited vinegars (raspberry, pomegranate, etc...)
-Thai (red) curry paste (International aisle)
-Sherry (cooking)
-Nori seaweed
(International aisle/Asian or health food store)
-Wakame seaweed
Baking:
-100% cocoa powder
-Carob powder
-Vegan chocolate or carob chips
-Vanilla extract
Condiments (low or no added salt):
-Vegenaise vegan mayo (healthy fridge section)
-Catsup (without high fructose corn syrup)
-Mustards (grainy, honey)
-Relish
-Horseradish
-Salsa
-Mango chutney
Bread products:
-Choose products made with whole, intact grains
-Look for products with 5 ingredients or less
-Look for no added preservatives (located in the refrigerator section)
Dried Herbs and Spices with no added salt:
-Garlic powder
-Cumin
-Cinnamon
-Pepper
-Paprika
-Ground ginger
-Tumeric
-Chilie powder
-Chili flakes
-Oregano
-Mrs. Dash Seasonings
-Spike
-Tarragon
-Basil
-Thyme
-Rosemary
-Sage
-Bay leaves
-Nutmeg
-Allspice
-Cloves
-Dill
-Fresh herbs as needed
(Grow your favorites in a small pot, by a sunny window for cheaper, easier access)
Specialty Items:
-Miso paste (located in the healthy fridge section)
-Tomato paste (near tomato products/canned)
-Braggs liquid aminos - healthier alternative to soy sauce (health food aisle/store)
-Nutritional yeast (health food aisle/store)
-White and red wine vinegar
-Balsamic vinegar
-Brown rice vinegar
-Apple cider vinegar
-Fruited vinegars (raspberry, pomegranate, etc...)
-Thai (red) curry paste (International aisle)
-Sherry (cooking)
-Nori seaweed
(International aisle/Asian or health food store)
-Wakame seaweed
Baking:
-100% cocoa powder
-Carob powder
-Vegan chocolate or carob chips
-Vanilla extract
Condiments (low or no added salt):
-Vegenaise vegan mayo (healthy fridge section)
-Catsup (without high fructose corn syrup)
-Mustards (grainy, honey)
-Relish
-Horseradish
-Salsa
-Mango chutney
Bread products:
-Choose products made with whole, intact grains
-Look for products with 5 ingredients or less
-Look for no added preservatives (located in the refrigerator section)
You may want to print the Dirty Dozen and Clean 15 Foods to post on your refrigerator and the Non Genetically Modified Organisms (GMO's) Shopping Guide is an extremely useful tool to protect your family.
Other Tips:
-Arrive prepared with a grocery list based on recipes for the week ahead
-Shop the store perimeter, and avoid the center aisles with packaged, processed goods
-Consider frozen produce for more affordable out-of-season fruits and vegetables
-Stock up on healthy, inexpensive staples like dried beans and lentils
-Avoid any product with "hydrogenated" ingredients
-Avoid high sodium, processed, frozen meals
-Support farmer's markets and buy local whenever possible
-Arrive prepared with a grocery list based on recipes for the week ahead
-Shop the store perimeter, and avoid the center aisles with packaged, processed goods
-Consider frozen produce for more affordable out-of-season fruits and vegetables
-Stock up on healthy, inexpensive staples like dried beans and lentils
-Avoid any product with "hydrogenated" ingredients
-Avoid high sodium, processed, frozen meals
-Support farmer's markets and buy local whenever possible