Chipotle in Adobo

Chipotle in Adobo

Chipotle peppers are roasted jalapeños and are canned with adobo sauce. The peppers are still whole, with the seeds inside. If you want the smoky pepper flavor without all of the heat, be sure to scrape out the seeds before mincing (finely chopping) the chipotle. Most recipes only call for 1-2 peppers, so you will have plenty leftover, even if you only buy a small can. I like to use the snack or sandwich size zip top bags and freeze one pepper with a few teaspoons of sauce in each per bag. Then, I can thaw out a bag for a recipe (like my Seasoned Black Beans or Sofritas in The Foodie Bar Way) in just a few...
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...
Corn – frozen – (organic whenever possible)

Corn – frozen – (organic whenever possible)

I always keep several bags of organic frozen corn. It couldn’t be easier than grabbing a bag from the freezer, cutting off one corner, pouring out the amount I need (still frozen) and returning the rest to the freezer. It will be thawed in no time (can also rinse in a colander to speed it up). Currently, corn and soy are going to be the most important items to look for non-GMO. Buying organic corn and soy are makes it easy to avoid GMO since that is one of the requirements related to using the organic...
Cornmeal – whole grain – organic

Cornmeal – whole grain – organic

Whole grain organic cornmeal can be found with the specialty flours/baking products in the supermarket or online (typically the best price). I store all cornmeal (and the rest of my whole grains) in the freezer, since higher temperatures can begin to break down the vulnerable unsaturated fats over time (end up rancid or with little...
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...
Date Sugar

Date Sugar

Date sugar is the healthiest sweetener, second only to fruit. It is made by drying dates and them making them into a powder. Once I open a package of date sugar, I store it in the refrigerator. I typically buy it online or at a local health food store, but have seen it at our local supermarket (both options are more expensive). If used in place of sugar in a recipe, it has a thickening effect, so you may need to adjust the recipe a bit by increasing the amount of...
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...
Flax seed – whole and ground (at home)

Flax seed – whole and ground (at home)

Since flax seed is very stable when whole, but important fatty acids are heat sensitive once ground, I always buy whole flax seed (typically in bulk), at the supermarket. While I store it in the freezer, I grind enough for a week (using a dedicated, $8 coffee grinder) to keep in a glass jar in the refrigerator, for easy access. Health wise, there doesn’t seem to be a difference between brown or golden flax, but in baking, if you are concerned about keeping your recipe light in color, use golden...
Buckwheat flour

Buckwheat flour

Despite it’s name, buckwheat flour is not made from wheat (and is actually gluten free). I like to use it in my Banana Pecan Snack Cake, among other recipes. I keep it in the freezer (with the rest of my whole grains, nuts and seeds). While I have seen it at my local grocery store, with the specialty flours, and sometimes in bulk, I normally buy it...
Rainbow Salad

Rainbow Salad

Rainbow Salad – sold by Mann’s -is a cousin to Broccoli Slaw, however includes the addition of cauliflower (broccoli, cauliflower, purple cabbage and carrots). If often goes on sale at my local supermarket for $0.99 and I use it in my Crazy Salad Base, as well as soups, Un-Fried Rice Foodie Bar, stir-fries and...
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...
Tortillas – Corn (some are sprouted)

Tortillas – Corn (some are sprouted)

Several companies make organic corn tortillas that are available in many supermarkets (even look for store brands). Be sure to look for those with very few ingredients. Sprouted corn tortillas are a great choice, but more expensive, and will almost always be kept in the freezer section because they are made without any preservatives and don’t last long on the grocery store shelves. All tortillas can be kept in the freezer. We love making Mia’s 1-2-3 Easy Tortilla Chips from The Foodie Bar Way....
Tofu – Organic (sprouted if possible)

Tofu – Organic (sprouted if possible)

My favorite water-packed tofu is Trader Joe’s Organic Sprouted Tofu. I comes in a 2-pk so that you only need to open 1/2 of the package if you are making a small amount of a recipe (from the book: Scrambled Taco or Sofritas). Store in the fridge or put it straight into the freezer. If you freeze the tofu, once thawed, it will have a very different texture – very spongy and the water can easily be squeezed out of it. This is a great option for crumbling in the food processor (pulse) and then adding to...
Tempeh

Tempeh

Trader Joe’s Organic 3 Grain Tempeh is my favorite – an 8 oz package provides 40 grams of protein, is only $1.99 and it freezes perfectly. We make a batch of Austin’s Seasoned Tempeh every other week and enjoy it on sandwiches and in our Crazy Salad Foodie Bar. Many grocery stores carry tempeh in the refrigerated section of the produce aisle, with the tofu, wonton wrappers, miso,...
Hibiscus Tea

Hibiscus Tea

Hibiscus tea has an amazing ability to boost the antioxidant level of your blood within minutes! Be sure to make Timaree’s Tropical Splash (recipe in The Foodie Bar Way and on my website – www.TheNutritionProfessor.com) – it couldn’t be easier – no heat needed! Any tea with “hibiscus” as the first ingredient on the label will work – I like the “zinger”...
Sunflower Seeds – TJ

Sunflower Seeds – TJ

I use raw sunflower seeds in a variety of dressings and sauces and recommend them in place of nuts (for those with nut allergy). They are sold in bags (great price at Trader Joe’s) and in bulk (supermarket). I keep them in the freezer.  ...
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...
Sausage – plant-based, store-bought options

Sausage – plant-based, store-bought options

There are several plant-based sausages available in the refrigerated area in the produce aisle at many grocery stores. While I don’t typically eat them (since they include oil), they are a “sometimes food” for my husband and kids, with one link flavoring dinner for all three of them (some of their favorite Pasta Foodie Bar combinations). Be sure to avoid varieties that include “isolated protein” as an ingredient. They freeze very well and Trader Joe’s tends to have the best price....
Aminos (Bragg’s Liquid Aminos and Coconut Aminos)

Aminos (Bragg’s Liquid Aminos and Coconut Aminos)

Bragg’s Liquid Aminos and Coconut Aminos are flavorful sauces that are fun to experiments with. Coconut Aminos has a slightly sweet flavor, but 0 g of sugar, is made from coconut sap and contains ~113 mg of sodium per teaspoon. Bragg’s Liquid Aminos contains 320 mg of sodium per teaspoon. Coconut Aminos can be expensive, with the best price I’ve found...
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...
Potatoes – Sweet – Light colored flesh

Potatoes – Sweet – Light colored flesh

When many people think about sweet potatoes, they might picture a bright orange dish on the Thanksgiving table. However, these sweet potatoes with light colored flesh are VERY creamy when cooked (the orange colored flesh can be a little stringy, and are great when cubed or cut for roasted “fries”). If you haven’t tried them – do so right away! They are the star of our Southwestern Loaded Sweet Potato recipe in The Foodie Bar...
Potatoes – purple

Potatoes – purple

Purple potatoes are bursting with phytonutrients, ready to protect your cells! These are available at our local supermarket, year-round. I will put a few pictures of whole purple sweet potatoes up once I get an opportunity to get to a Farmers’ Market in Sacramento, where I have purchased them in the past. Keep them at room temperature in a dark cabinet (away from onions), until you are ready to use them. The color is...
Peperoncini

Peperoncini

It seems that relish and peperoncini’s are very difficult to find without added food coloring. Mezzetta is a very popular brand and has a “natural” line – called “Jeff’s Naturals” – so food coloring! Yippee!! I believe that I found these at Sprouts (supermarket). Ask your local market to carry them.  Keep refrigerated once...
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...
Noodles – Shirataki

Noodles – Shirataki

Shirataki noodles are extremely low in calories and made from either soybeans/tofu or Japanese konjac yam. They are usually sold in a bag filled with water, in the refrigerated area of the produce aisle (with the tofu, wonton wrappers, miso, etc.) and will last unopened for up to a year. They are flavorless, but may have a “fishy” odor when the package is opened. Rinse the noodles well in a strainer or sieve and then dry the noodles by placing them in a dry pan over medium heat until they “squeak.” Then they can be used in a variety of recipes from a fun Pasta Foodie Bar to rice paper rolls (will be in the next Foodie Bar...
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...
Parsley – curly – fresh

Parsley – curly – fresh

I buy the biggest bunch of parsley I can find each week for my Crazy Salad Base (in The Foodie Bar Way or on my website www.TheNutritionProfessor.com). When I get it home from the market, I plunge it into a big bowl of ice water and then remove the large stems and use my salad spinner to remove excess moisture before wrapping it in paper towel and puttin it into a produce bag. Italian parsley (flat leaves) also works in nearly any recipes that calls for parsley. The exception that I can think of is Tabouli (see video of me making it on TV) – I have only made that with curly parsley, as it has a lighter texture when finely chopped than does Italian...
Cashews – raw

Cashews – raw

I buy raw cashew pieces (they are cheaper than whole cashews in the picture, as this store didn’t offer that option) at Trader Joe’s or at my local supermarket it bulk. Keep them in the freezer. I do not buy nuts that are roasted in oil.
Nutritional Yeast

Nutritional Yeast

Nutritional yeast is sold in bags, bulk or round containers as flakes or powder (either will work for the recipes in The Foodie Bar Way), at supermarkets like Sprout’s, as well as from online retailers and has a nutty/cheesy flavor. This is not to be confused with active yeast (for bread making) or brewer’s yeast (a byproduct of beer production). Store it at room temperature. This is a MUST HAVE ingredient for making Our Favorite Cheezie Sauce (incredible). Different brands have slightly different flavor profiles, so try different brands, (bulk section makes it easy to buy a small amount), and find the one that you enjoy the...
Brazil  Nuts

Brazil Nuts

Brazil nuts are tasty and a phenomenal source of the mineral Selenium. In fact, you wouldn’t want to eat too many, and put yourself at risk for developing a toxicity! 4 a month (at one sitting) have been shown to lower blood cholesterol levels. You can also make my Brazil Nut Parm recipe and sprinkle on your favorite pasta dish. We keep them in the freezer (as we do with all nuts, and most whole grains and seeds). Trader Joe’s has a good price and sometimes you can also find these in bulk, but make sure they are fresh (and don’t taste...
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.      ...
Miso – paste (refrigerated)

Miso – paste (refrigerated)

Miso paste is typically made from fermented soy, but can also be made from other legumes (chickpeas, etc.). While there are different varieties, any will work for the recipes in the book. I usually find in the refrigerated section of the produce area near other related products (tofu, wonton wrappers, shirataki noodles, etc.) Keep it in the refrigerator and it will last for at least a year! You can use it in dressings and several recipes in The Foodie Bar Way, as well as make your own miso soup (will be in my next Foodie Bar cookbook). Be sure to choose organic or non-GMO miso.  ...
Marinara (tomato) sauce

Marinara (tomato) sauce

Growing up in an Italian family, we always made our “red sauce” from scratch, so I am pretty picky. While I love to make my Quick Tomato Sauce (in The Foodie Bar Way), I always have a few jars of Trader Joe’s Organic Spaghetti Sauce with Mushrooms on hand. Not only is the flavor great, but the ingredients are organic, it does not contain any oil (quite uncommon), the mushroom pieces are super tiny (a plus for my son who doesn’t like to eat mushrooms when he can see them) and it sells for less than...