Power Greens!

Power Greens!

We buy 2-3 bags of Power Greens every week at Costco! I use them in MANY of the Foodie Bars and recipes, including my Crazy Salad Foodie Bar, Smoothie Foodie Bar, Pasta Foodie Bar, Mexican Quinoa, Southwestern Loaded Sweet Potato and more!
Beans – canned

Beans – canned

When shopping for canned beans, be sure to look for those marked “BPA free” – though it is probably best to cook beans from dry when you can! I have found that organic varieties of canned beans are packed in much less sodium (85 mg/svg vs 440...
Bouillon Base (to make veggie broth)

Bouillon Base (to make veggie broth)

I love this Better Than Bouillon Base to make veggie broth. While it can be purchased at grocery stores, larger jars were being sold at Costco. Look carefully at the label, you want the jar marked Organic Reduced Sodium Seasoned Vegetable Base. Once opened, store in the refrigerator (will stay good for months and months, especially if you are careful to use only clean utensils). 1 tsp of this paste can be added to 1 cup of water to make 1 cup of veggie broth. The flavor is excellent and I love to use it in many recipes, including Mia’s Garlic Trees (in The Foodie Bar Way or on my website...
Bread – Whole Grain – Dave’s Killer Bread

Bread – Whole Grain – Dave’s Killer Bread

My family LOVES this bread! When we first started purchasing it, I was thrilled, as it was 100% organic, 100% whole grain, 100% free of any animal products, and they used fruit as a sweetener. It is now available at Costco (production shot through the roof) and it looks like they have changed their recipe a bit, to include organic evaporated cane juice. This is a fantastic bread to start with, especially if you are not used to eating whole grain breads! Store it in the freezer and take out a piece or two a few minutes before you are ready to make a sandwich or toast...
Brussels Sprouts – fresh

Brussels Sprouts – fresh

Though I didn’t grow up eating them, I LOVE Brussels Sprouts! My mom did not enjoy them as a child (overcooking them makes the flavor overpowering and the texture mush), so she never prepared them for our family. When done right, they are amazing! (gently steamed until tender or roasted) Sometimes, stores will even sell them still on their...
Coconut water

Coconut water

I like to use coconut water for some of my smoothies (see the Smoothie Foodie Bar), so I keep small containers of coconut water in my pantry. Larger containers of coconut water saves on packaging, but once opened, need to be kept in the refrigerator and used within a...
Crackers – whole grain, oil-free, gluten-free

Crackers – whole grain, oil-free, gluten-free

Mary’s Gone Crackers are my favorite whole grain crackers, as they are made without oil (very rare) and are suitable for those avoiding gluten. They are amazingly crunchy, which I enjoy and although they can be pricey at the grocery store, they are much more reasonably priced at Costco (esp. when they offer at coupon ~$2.50 off, several times a year). Keep in a cool cabinet (or even the freezer, if space...
Cranberries (frozen)

Cranberries (frozen)

Cranberries can be purchased either frozen (all year round) or fresh (typically in the produce area around the holidays in Nov/Dec) and put directly into the freezer in their original package (no prep necessary). When you take out the amount you plan to use for a recipe, just rinse them using a sieve or...
Dates – Medjool

Dates – Medjool

Medjool dates are very plump and sweet, while also being larger than the Delget Noor variety. I typically purchase them at Costco in a plastic tub. I remove the pit and little crown piece (if still on the date), which is easiest when they are still at room temperature, transfer them to a quart size zip-top freezer bag and keep them in the crisper drawer of the refrigerator (lasts for months and months, can also be frozen). Then, they are ready to use and I don’t have to worry about a stray pit that would ruin a recipe (and maybe even my blender if I am making a sauce or...
Edamame – Ready to Eat

Edamame – Ready to Eat

We buy Organic Edamame (ready-to-eat) in the refrigerated area at Costco. I always look for packages with the date furthest in the future. When I get home, I divide up the pods into 3 quart zip-top bags and put two in the freezer, because I know we won’t eat them all during the week, (and I don’t want them to go bad). The smaller bags will easily thaw overnight in the refrigerator. You can also buy frozen edamame (uncooked), just boil for 4-5 minutes before...
Bok choy

Bok choy

While some of my students grew up eating bok choy in stir-fries and soups, others have never tasted this wonderful vegetable from the cabbage family. It is super crispy and can be enjoyed raw in a salad or cooked. It is very nutrient dense and provides calcium that is easily absorbed by your...
Beets – fresh and roasted

Beets – fresh and roasted

Beets can be purchased and cooked or enjoyed raw (grated in salad… amazing -better than you think it would be!), or available already cooked and vacuum sealed. Perfect for your Crazy Salad Foodie Bar or the Beet with Citrus recipe in The Foodie Bar Way. For fresh beets, the condition of the greens will let you know how fresh they are. As soon as you get them home, separate the greens from the beet roots and use the greens within a day or so. The beet roots will last for a week or more in a bag (in the crisper drawer of the...
Chia seeds

Chia seeds

Chia seeds provide protein, fiber, omega-3 fatty acids, are flavorless and have the ability to thicken when stirred/blended with a liquid (in a dressing/sauce, to make a chia “egg”, or in a smoothie). I use them in many recipes They are sold in bulk and bagged and come in black and white varieties (no difference in nutrition – just color). They are very shelf-stable and don’t need to be refrigerated or frozen. They can be used whole or ground, unlike flax, which must be ground (and kept cool) to protect the omega-3 fatty acids and provide an opportunity for your body to access...
Sea vegetables – Seaweed – nori snacks and dulse

Sea vegetables – Seaweed – nori snacks and dulse

Seaweed snacks made from nori are showing up at many stores, from the local supermarket to Costco. Sea vegetables, including “seaweed” are very nutrient rich, especially when it comes to minerals like iodine. Dulse is another type of sea veggie that can be found powdered. Unopened packages should be put into air-tight zip-top bags so they retain their crispy texture. Both impart a “flavor of the sea” to...
Potatoes – sweet – orange colored flesh

Potatoes – sweet – orange colored flesh

These sweet potatoes are delicious and commonly labeled as “yams” – though true yams are very large roots, can weigh over a hundred of pounds, are white in color, and commonly grown in Africa, Asia or the Caribbean.  If you plan to roast them whole, but have had these orange colored flesh sweet potatoes and thought they were a bit stringy, try the light colored flesh varieties – as their texture is ultra creamy. Enjoy an easy recipe for Baked Sweet Potato Fries from The Foodie Bar Way or my website (www.TheNutritionProfessor.com). Experiment with steaming them for a few minutes (just slightly tender – not fully cooked), before seasoning them and putting them into the oven to get crispy. Keep them in a cool, dark cabinet away from onions until you are ready to use them, checking them daily to make sure they don’t soften and begin to...
Peanut Butter

Peanut Butter

Your peanut butter should have 1-2 ingredients – peanuts (and maybe salt). That is it! No other ingredients are needed! I usually buy peanut butter, at Trader Joe’s (organic if they have it in stock). We like the chunky variety. If you are used to the “no-stir” kind, full of unwanted ingredients, don’t worry – this will only take mixing it initially, then keep it...
Pasta – You have options!

Pasta – You have options!

My Pasta Foodie Bar includes many different noodle options – some of which are pictured below: Whole Grain (durum wheat), Edamame & Mung Bean, Edamame, Quinoa & Corn. Also look for noodles made from black beans, chickpeas (garbanzo beans) and lentil. The ingredient list may surprise you… (some only have 1...
Mushrooms – fresh

Mushrooms – fresh

Fresh mushrooms can be purchased at any grocery store, though I buy a 24 oz container of them at Costco each week for my Garlic Mushrooms (recipe in The Foodie Bar Way) and on my website (www.TheNutritionProfessor.com). When choosing white button mushrooms, always look for the package with the largest mushrooms, (most health-promoting power). If I am lucky enough to find them at Farmers’ Market (see below), then I certainly pick some up. Keep them cool (right into the fridge, not left on counter), to maximize nutrient content.      ...
Mixed Greens – (a.k.a. Salad Greens)

Mixed Greens – (a.k.a. Salad Greens)

I buy triple washed organic salad greens (16 oz container) every week for my Crazy Salad Base. I am very picky when I choose the container, and every once in a while, I will find leaves that have already started to decay. I will typically throw away a few leaves, but if many are in bad shape, I will return the container and get a replacement. (Yes, this is a hassle, but less frustrating than picking through each leaf and wondering if my lunch salads are going to go bad before I get to enjoy...
Mango – Organic – Frozen

Mango – Organic – Frozen

Fruit will have the highest level of phytonutrients when it is perfectly ripe, so buying frozen mango only makes sense (as the mangoes sold fresh in the store are picked unripe, or else they wouldn’t travel well).