Shopping Guide

Learn more about Timaree's favorite ingredients used in her recipes! A note from Timaree: "I believe that our own gardens should be our first source for ingredients and then second, local farmers markets! When I do buy 'non-local' produce, I choose U.S. grown, organic, when possible."

Garlic Powder – TJ

I often get granulated garlic at Costco, but Trader Joe’s also carries smaller containers of it.

Curry Powder – TJ

Curry powder is a bit different from brand to brand and chef to chef – as it is a combination of several spices and herbs. My favorite to use in my Curry Zuna recipe is Cost Plus World Market. It is a bit smoother and has a slight hint of sweetness that Trader Joe’s curry powder is...

Cayenne pepper, ground – TJ

Trader Joe’s has a small selection of very reasonably priced spices including several used in my spice blends in The Foodie Bar Way.

Pumpkin Seeds – Pepitas – TJ

Trader Joe’s sells pumpkin seeds (pepitas), raw and roasted. Pepitas get sprinkled on my Crazy Salad every single day! I keep the seeds in the...

Pecans – raw or roasted – TJ

You can find pecans at Trader Joe’s, including some that are roasted without any oil or salt. Keep in the freezer, with the rest of the nuts, seeds and whole grains/grain...

Pine nuts – raw or roasted – TJ

Trader Joe’s sells all types of nuts, including pine nuts that can be used in the Pesto Foodie Bar in The Foodie Bar Way. Keep in the freezer, with the rest of the nuts, seeds and whole grains/grain...

Cashews – raw – pieces – TJ

Trader Joe’s sells whole cashews as well as pieces (at least $1 per pound cheaper than whole). Since I use cashews in sauces and dressings, pieces work perfectly! Keep in the freezer, with the rest of the nuts, seeds and whole grains/grain products.

Couscous – Whole Wheat – TJ

Trader Joe’s sells whole wheat couscous – a one pound box for only $1.99. Couscous is a tiny pasta that doesn’t need to be cooked. Simply add boiling water to it, stir, cover and let it sit for 5 minutes before fluffing! Then, stir in finely chopped greens, olives, sun-dried tomatoes, red peppers, etc… Delicious hot or cold, even as a topping for my Crazy Salad Foodie Bar in The Foodie Bar Way...

Tea – Hibiscus – TJ

Hibiscus tea packs a punch when it comes to antioxidant power! Learn more about it in this article I published in the newspaper.  Experiment with my recipe for Timaree’s Tropical Splash, or other options from the Flavored Water Foodie Bar in The Foodie Bar...

Soy Sauce – TJ

Trader Joe’s sells reduced sodium soy sauce. Don’t forget that you can purchase “regular” soy sauce and simply dilute it with water.

Nori- Seaweed snacks – TJ

Just a few pieces of these seaweed snacks works very well for the Zuna base (recipe in The Foodie Bar Way). Once opened, they will go from light and crispy, to soft and “stale” – quickly… so once opened, we immediately put the package into a quart size top freezer...

Quinoa – TJ

Trader Joe’s sells organic white quinoa, multicolored and red...

Oatmeal – TJ

Trader Joe’s sells several varieties of oatmeal… You can set up your very own Oatmeal Foodie Bar!

Coconut water – TJ

We use coconut water from time to time in some of our green smoothies – the sky is the limit when it comes to options from the Smoothie Foodie Bar in The Foodie Bar Way cookbook.

Coconut flakes – unsweetened – TJ

This organic coconut is unsweetened and perfect to use as is or toast for a few minutes until aromatic and beginning to turn golden… be careful, once the color begins to develop, if left alone, will burn before you realize it!

Coconut sugar – TJ

My first choice for a sweetener is fresh fruit, then dried, (I use some date sugar = powdered dates). Next in line for sweeteners is coconut sugar, we use a small amount in certain recipes. Costco carried organic coconut sugar for a while, but I haven’t seen it for at least a year. Trader Joe’s carries small pouches of coconut...

Cocoa Powder – unsweetened – TJ

Trader Joe’s sells unsweetened cocoa powder that is delicious in my recipe for T’s Dreamy Chocolate Sauce for our Dessert Nachos for Breakfast! YUM!!! I also buy raw cacao powder...

Chocolate chips -TJ

Semi-sweet chocolate chips at Trader Joe’s are free of any animal products! A few might find their way into the Oatmeal Chocolate Chip Cookies from The Foodie Bar Way cookbook – that is, if you decide not to make the Carrot Cake version of those oatmeal...

Non-Dairy Yogurt – TJ

Trader Joe’s sells yogurt with active cultures, made from soy milk, almond milk and coconut milk, but free of cow’s...

Mixed Vegetables (organic) -TJ

You can find organic mixed vegetables in the freezer section of Trader Joe’s- you can enjoy it as part of your Basic Bar for the Loaded Baked Potato Foodie Bar… YUM!

Edamame – Ready to eat- TJ

Trader Joe’s sells edamame in the produce area, ready-to-eat, as well as in the freezer section, (need to be cooked).

Cauliflower – Fresh – TJ

Trader Joe’s charges less for their cauliflower, compared to most supermarkets. We LOVE cauliflower, a few of our favorite ways to prepare it include roasted and in our nacho topping (recipe in The Foodie Bar...

Colorful Carrots (organic) -TJ

These organic carrots are both colorful and delicious. Trader Joe’s sells them in their refrigerated produce area. Use them to make a variety of recipes in The Foodie Bar Way cookbook, like Curry Zuna (watch me prepare this on Good Day Sacramento TV), or make my Zippy Carrot Slaw (watch me whip this up on California Bountiful...

Greens – ready to use/eat – TJ

I buy lots of greens, including kale and mixed greens, to enjoy throughout the week in our Smoothie Foodie Bar, Crazy Salad Foodie Bar, and, well, greens can be incorporated into nearly every meal! Lot of ideas for you in The Foodie Bar Way cookbook, including Thin Crust Kale Pizza (watch me make it on California Bountiful TV)!  Trader Joe’s has a good selection! I keep my greens in our garage fridge so that they stay colder (fridge in the house gets opened a lot during a typical morning and...

Tomatoes – Fresh (organic) -TJ

Trader Joe’s carries a variety of organic tomatoes, though once you grow your own, a store bought tomato will never measure up! Don’t keep tomatoes in the fridge, as they lose flavor quickly! If you haven’t made my Tomato Almond Pesto recipe for The Foodie Bar Way cookbook yet, don’t delay… our Hagenburger’s Party Pasta is my husband’s favorite...

Potatoes – all varieties – TJ

Trader Joe’s sells all types of potatoes, including sweet potatoes, Yukon gold, red and bags with mixed colors, perfect to steam for snacks! Keep uncooked, whole potatoes in a dark, cool place, away from...

Mint – Fresh (organic) – TJ

In my opinion, Trader Joe’s has the best fresh mint! It is less expensive and seems to last much longer than organic mint purchased anywhere else.

Lemons – (organic) -TJ

I have a good friend with an amazing lemon tree, but when her tree isn’t producing, I will pick up a bag of lemons at Trader Joe’s. I enjoy lemons in a wide range of recipes from smoothies and salad dressings to Jicama Chips and even my Dazzle Berry Dessert Sauce (all recipes in The Foodie Bar Way). If I am not planning to use them in the next day or two, I put them in the fridge (in one of the...

Limes – (organic) – TJ

Trader Joe’s often sells organic limes in bags. If I am not planning to use them within a day or two, I store them in the crisper drawer in the refrigerator. Limes are key for my Cowboy Salad Foodie Bar and several other delicious recipes in The Foodie Bar Way, including Cilantro Lime Rice (watch me make in on California Bountiful TV) and Creamy Cilantro Lime...

Almond Butter – TJ

Trader Joe’s sells Almond Butter in 16 oz jars. It works well in Scot’s Granola (recipe in The Foodie Bar Way...

Brussels Sprouts – TJ

Trader Joe’s sells delicious Brussels sprouts in a variety of ways in their produce/refrigerated area. Soooo versatile and fun! Watch me prepare an amazing recipe featuring these beauties on California Bountiful...

Beets – Raw – TJ

Trader Joe’s sells raw beets, ready to grate into your favorite salad or roast for a delicious recipe from The Foodie Bar Way! If you are short on time, you can also purchase their roasted beets in the refrigerated...

Bok choy – TJ

In the refrigerated section at Trader Joe’s, you’ll find baby bok choy! So delicious and easy to prepare – raw in salads or cooked in stir-fries or my Un-Fried Rice Foodie Bar (found in The Foodie Bar Way...

Beets – Roasted and Ready to Eat – TJ

Trader Joe’s sells beets in the refrigerated section. They have already been roasted and are ready to eat… You can use them in a variety of ways, including in this recipe for Roasted Beets with Citrus – which is in The Foodie Bar Way...

Almond Milk – refrigerated -TJ

Trader Joe’s carries a large variety of non-dairy milks – some are in shelf-stable boxes that don’t need to be refrigerated until opened, while others in are in cartons in their refrigerated sections. Do a taste test to find out which you enjoy the most! Check out this article that I wrote about how to make trying new foods...

Almond Milk – Soy Milk (other non-dairy milks) – TJ

Trader Joe’s carries a large variety of non-dairy milks – some are in shelf-stable boxes that don’t need to be refrigerated until opened, while others in are in cartons in their refrigerated sections. Do a taste test to find out which you enjoy the most! Check out this article that I wrote about how to make trying new foods...

Micro Greens (organic) – TJ

Even though “micro-greens” are tiny, they are mighty!!! They are PACKED with nutrients, that your body can easily absorb, so add a handful to your salad mix, pasta dish, on top of tacos or avocado toast… the options are endless! So many recipes in The Foodie Bar Way cookbook to...

Berries – Mixed (organic) -TJ

Trader Joe’s sells a variety of organic berries in their freezer section. No sugar added, just berries! Be sure to make my Strawberry, Avocado and Greens with Ruby Dressing- watch me make it on California Bountiful TV and get the recipe at...

Kiwi (organic) – TJ

Whenever I make a trip to Trader Joe’s, I buy a bag of kiwi! I also buy them at our local supermarket and sometimes at Costco (4 pound package). Let ripen on the counter. When the kiwi begins to soften (each may ripen at a different time, so check them each day), put it into the fridge (if you don’t eat it right...

Seaweed Snacks – Nori – TJ

Trader Joe’s carries nori – seaweed snacks that I use in my Curry Zuna recipe that I made on Good Day Sacramento TV (and can be found in The Foodie Bar Way cookbook). Slide an opened package into a quart size freezer bag right away to keep them...

Cucumber (organic) – TJ

When I am at Trader Joe’s, I like to pick up some organic cucumbers to enjoy with one of my hummus recipes or to put into my Curry Zuna (all in The Foodie Bar Way cookbook). Watch me make Curry Zuna on Good Day Sacramento...

Vinegar – Balsamic – TJ

Trader Joe’s sells a variety of balsamic vinegars. I have not yet tried them all, as I tend to stick with my favorite (Kirkland).

Sugar Snap Peas – TJ

Sugar Snap Peas that are ready to pop into your mouth can be found in the produce aisle of local supermarkets and at Trader Joe’s. They are perfect for dipping into one of my hummus, dressing or guacamole recipes in The Foodie Bar Way...

Apples – (organic) – TJ

I get bagged organic apples and pears when I am at Trader Joe’s. They typically have several different varieties of...

Berries – Fresh – (organic) – TJ

I almost always buy frozen berries, but if you want to sprinkle them on Dessert Nachos (recipe on www.TheNutritionProfessor.com and in The Foodie Bar Way cookbook), Trader Joe’s sells...

Celery – (organic) – TJ

Trader Joe’s sells organic celery in the refrigerated produce area. I buy organic celery because it is on the “dirty dozen” list.

Zucchini – (organic) – TJ

Trader Joe’s sells organic zucchini (also known as summer squash) on a consistent basis, and I find it tends to be less expensive than at the supermarket/grocery store. Some of the zucchini (as well as some sweet corn and papaya*) grown in the US is from genetically engineered (GE) seeds. If you want to avoid this, buy organic. *All commercial production of GE papayas is in Hawaii. However, most of the papayas sold in the continental United States are imported from Brazil, Mexico, and the Caribbean (and not genetically engineered)....

Sugar Snap Peas

I eat these right out of the package, just as they are or dipped into one of my dressings, hummus, guacamole, salsa featured at www.TheNutritionProfessor.com or in the my book – The Foodie Bar...

Potatoes – Get Colorful!

These colorful potatoes are perfect for steaming and having on hand to sprinkle with mesquite, Cajun or taco seasoning, or dip into hummus, mustard, your favorite oil free dressing (many recipes and even 2 Dressing Foodie Bars can be found in The Foodie Bar...

Cruciferous Crunch Collection – TJ

Trader Joe’s sells a ready to eat/cook collection of delicious cruciferous veggies, including: kale, Brussels, broccoli, green cabbage and red/purple cabbage. Sounds great for my Crazy Salad Foodie Bar (and Base), Un-Fried Rice Foodie Bar and more!

Brussels Sprouts – TJ

Trader Joe’s sells several different bags of Brussels sprouts, as well as Brussels sprouts still on the stalk (for a limited time during the winter holidays).  

Chia Seeds (organic) – TJ

Trader Joe’s sells organic chia seeds, perfect for many recipes from the Oatmeal Foodie Bar to Salad Dressing Foodie Bars.  Cooking out of the Foodie Bar Way cookbook is fun!

Salsa (store-bought) – TJ

While I love making my own salsa (See my Salsa Foodie Bar in the book), when I do buy it, this is one of my favorites.

Sausage, store-bought, plant-based options – TJ

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...

Sunflower Seeds

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...

Artichoke Hearts – TJ

While most people are familiar with marinated artichoke hearts in oil/vinegar, water packed artichoke hearts are also available in jars and cans.

Apple Sauce – (organic) – TJ

Since conventionally grown apples are heavily sprayed, whenever I buy apple sauce for recipes, I look for organic (store brand is fine).

Japanese Eggplant

I absolutely LOVE Japanese eggplant! They are easy to slice in to planks, rounds or even just in half, lengthwise. I like to grill or roast them, (Fajita Grilled Veggies or Mediterranean Grilled Veggies – both recipes in The Foodie Bar Way). I also broil them with a miso-based marinade. Have fun with these purple...

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!

Almond milk (shelf-stable/aseptic packaging)

Most of the nut milks can be purchased in shelf-stable/aseptic boxes on the supermarket shelves (refrigerate after opening), or in more “traditional” cartons in the refrigerated section (dairy aisle or natural foods refrigerator case).

Apples (organic whenever possible)

Apples tend to be heavily sprayed, so whenever possible, buy organic! I tend to buy them in 3 pound bags at the grocery store or Trader Joe’s (or 5.5 pound plastic containers at Costco – when they have organic varieties). I keep them in the refrigerator (in the lowest crisper...

Apple Sauce – (organic)

Since conventionally grown apples are heavily sprayed, whenever I buy apple sauce for recipes, I look for organic (store brand is fine).  

Arrowroot powder/starch

Arrowroot powder can be used in place of cornstarch in recipes and has the advantage of being non-GMO (unlike most cornstarch), suitable for people with a corn allergy and extracted from the arrowroot without use of harsh chemicals. I keep a large bag of arrowroot in the freezer. Arrowroot tends to survive freezing better than cornstarch, and work well in acidic liquids (sauces, tomato based soups), but may break down after prolonged cooking/high heat. Available at most grocery stores in the specialty flour/baking area, but most reasonably priced when purchased...

Artichoke Hearts

While most people are familiar with marinated artichoke hearts in oil/vinegar, water packed artichoke hearts are also available in jars and cans.  

Corn – (baby)

My son loves these baby corn in our famous Un-Fried Rice recipe! I found organic baby corn online.

Baking Powder (Aluminum-Free)

Always choose Baking Powder market “Aluminum-Free” – it is typically sold right next to the baking powder with aluminum. We need reduce exposure to aluminum in our diet to protect our brain tissue (aluminum has been found in the brains of those suffering from Alzheimer’s...

Barley Flakes

For a variation on oatmeal, try barley flakes! I most often find them in the bulk section of the supermarket or natural food co-op.

BBQ Sauce

When purchasing BBQ sauce, look for one that does not contain High Fructose Corn Syrup or artificial sweeteners. Also, tomato puree should be the first ingredient! Then, you can compare sodium levels if you are trying to decide between a few choices. I will be sure to put a homemade BBQ sauce in the next book! Let me know if you have a great...

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...

Chili Beans

Although the sodium is a bit high on this product, it is an occasional (treat) – and makes a yummy topping for our Southwestern Loaded Potato when we don’t have any of my Seasoned Black Beans on hand (recipes in The Foodie Bar Way). Look for the 50% Less Sodium version (S &...

Beans – Dry

My favorite dry beans are grown right here in Northern California by Chip and Bobbie Morris (Elegant Beans and Beyond). These heirloom beans are available at our Raley’s, Bel Air and Nob Hill stores, as well as...

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 – (Bagels) – sprouted

While bagels are typically nothing more than “empty calories” – it is possible to track down whole grain (and even sprouted grain) bagels. Like most bread products (especially those without preservatives), they will tend to mold quickly at room temperature, so I cut them in half, wrap them and plastic wrap (to reduce freezer burn), then pop them back into the bag and into the freezer they...

Breadcrumbs – Whole Grain – Panko

Panko style bread crumbs create a crunchy texture when used as a coating for roasted veggies or tofu. Look closely at the ingredients, some have hydrogenated fat/oil, an ingredient you most certainly want to avoid (links to health problems from infertility to heart disease). Whole grain products last longer when kept in the freezer (now you know why my upright freezer in the garage was such a smart investment that has paid for itself over and...

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...

Bread – English Muffins – Whole grain

Whole grain English Muffins can be hard to find in the regular grocery store, but Trader Joe’s sells some. When I buy them, I cut them in half, wrap in plastic, put them back into the bag and then keep them in the freezer.

Bread – Pitas – Whole Grain

My favorite whole grain pitas are Trader Joe’s brand. Short list of ingredients and they are tasty! I wrap up each one in plastic and then keep them in the freezer so they don’t mold and are ready when we are. They thaw quickly on the counter.

Bread – Sprouted Varieties

There are a whole bunch of options for whole grain sprouted breads. Sprouted grains are typically higher in nutrients and tend to be digested more easily. Keep them all in the...

Bread – Lavash – Whole Grain

My very favorite Lavash bread is Trader Joe’s Whole Grain Lavash, it is $1.99 for bag of 6 large pieces (makes 12 Thin-Crust Kale Pizzas!) and I love to use it to make my Cinnamon Chips for our Dessert Nachos!!! I buy several bags when I go to Trader Joe’s. When I get home, I cut the pieces in half across the middle and wrap in plastic, 4 pieces per pack, then back into the zip top bag and into the freezer. They are much easier to store in the freezer this way (when left whole, they can get wedged between other items and crack across the middle or along the...

Rice – Brown Basmati and Long Grain

If you supermarket has a bulk section, look for different varieties of brown rice, including Basmati and long grain. I like storing my brown rice in… the freezer, of course! You can also buy brown rice in bags (supermarket, Trader Joe’s, etc.).

Rice- Brown – Short Grain

Short grain brown rice will yield a more sticky/chewy product – which is similar to the “white sticky rice” many of my students grew up eating. I use  short grain brown rice when setting up my Un-Fried Rice Foodie Bar and for homemade sushi (black sticky rice is fun, too!). I keep all of my whole grains (including rice) in the...

Rice – Brown – Boil-in-Bag

For those of you new to cooking brown rice, there are many options for cooking brown rice – including buying a “boil-in-bag” variety. This is partially pre-cooked so it will be done in ~10 minutes. You put the entire bag into a pot of boiling water (do not open the bag until it is cooked and you are ready to serve it. It is more expensive than buying uncooked rice in bulk or bagged, but it could be an option if you are just starting out on a whole grain...

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...

Bread – Buns – Sprouted

If you buy buns, be sure not to be fooled by “multi-grain” or “wheat” – as they need to be whole grain (or sprouted) to maximize the nutrient content! Cut each bun in half, wrap in plastic, put them back into the bag and keep them in the...

Capers (in brine)

Look for jars of capers in the area near the condiments, pickles, relish, etc. My favorite are from Trader Joe’s. Once opened, keep in the refrigerator (use clean utensils and they will be good for months).

Carrots – Colorful!

Look for colorful carrots at the Farmers’ Market, Trader Joe’s or local supermarket. Find the bunch with the freshest green tops if they are still attached!

Cauliflower – Colorful?!

There are a whole variety of colorful cauliflower now available! Do some taste testing to see which you enjoy the most! Scope out cauliflower at your local Farmers’ Market, too!

Celery (organic when possible)

Whenever possible, buy organic celery, as pesicide residues have been higher than for other veggies (check out this list of fruits and veggies – Dirty Dozen and Clean 15 to help you decide which to buy...

Chiles – Fire Roasted

Canned fire roasted chiles can be found at supermarkets and Trader Joe’s, typically near the salsas and tomato products.

Chili Pepper Sauce

This is my favorite “hot sauce” – I buy it at Trader Joe’s. Refrigerate after opening.

Chili Garlic Sauce

This Chili Garlic Sauce is quite spicy – a little goes a long way! It can be found in with other Asian foods (soy sauce, teriyaki sauce, etc.) in the supermarket.

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...

Chocolate Chips

I prefer to use cacao nibs (and cacao/cocoa powder) whenever possible. My husband and kids really like chocolate chips. Look at the ingredient label to make sure that they do not contain any dairy (milk/butter/cream).

Hot Sauce – Cholula

Another one of my son’s favorite varieties of hot sauce… This one does not need to be kept in the refrigerator.

Cacao/Cocoa Powder

While you can buy unsweetened cocoa powder at nearly any grocery store and Trader Joe’s, I use a lot of it, so I buy it online and keep it in the freezer.

Coconut Sugar

While my first choice for sweeteners is fruit, followed by date sugar (dried dates in powder version), and then coconut sugar. Costco sold organic coconut sugar for a while, but now I get it online (can be much less expensive than at the market).

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...

Coconut flakes

If you like big coconut flakes, look for unsweetened organic coconut flakes (you can even make coconut “bacon” with these – find a recipe online!) and keep them in the freezer. They can be used as is or roasted in the oven (keep an eye on them so they don’t...

Coconut shredded

Look for unsweetened organic shredded coconut, if you want small pieces, and keep them in the freezer. They can be used as is or roasted in the oven (keep an eye on them so they don’t burn!).

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

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

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 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 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

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...

Plums – dried (a.k.a. Prunes)

Dried plums, formerly known as prunes, are sold in grocery stores and Costco. Once the bag is open, I keep them in the fridge (lower drawer).

Erythritol – sweetener

My husband uses erythritol (a sugar alcohol – a safe sweetener that has zero calories, does not raise blood sugar or cause cavities) in this coffee each morning. Sometimes we add it to my Tropical Splash. It can be purchased online (best price) or at a health food...

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)

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

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...

Whole Wheat Pastry Flour

I don’t use much flour, and like to make my own oat flour whenever possible. On occasion, I will use whole wheat pastry flour. It has a very light texture and can be substituted for white flour in any recipe, likely without anyone noticing. I keep it in the freezer with the rest of my whole grains, flours, nuts and...

Blueberries – frozen

I always keep a bag of frozen organic blueberries on hand. Costco sells a 3 pound bag of these gems in the freezer section. I rarely buy fresh blueberries because they mold so quickly (like between leaving the grocery store and arriving on my kitchen counter!).

Super Fruit Blend – Organic – Frozen

We buy a bag of this organic super fruit blend every week at Costco, as it includes cherries, pomegranate arils, blackberries, blueberries and strawberries. It goes into our morning smoothie and the phytonutrients protect our cells from the inside out!

Tart Cherries – Organic – Frozen

Every once in a while, Costco will sell organic frozen tart cherries, not to be confused with sweet cherries. I buy several bags for the freezer, as they are great to incorporate in my post-run smoothies!

Yogurt – non-dairy options

There are several non-dairy yogurt options now available in the dairy case (or “natural foods” refrigerated section) in many supermarkets. Do some taste testing to see which you enjoy the...

Vinegar – Balsamic

Although every supermarket carries balsamic vinegar, my favorite is Kirkland brand (Costco).

Vinegar – Apple Cider

I use apple cider vinegar in a lot of the dressings that I make for myself. I haven’t noticed a big difference in flavor among various brands....

Vegetable Broth – in box

Vegetable broth comes in aseptic containers like the one below (always look for low sodium varieties). I tend to use the refrigerated broth base, but usually have one carton in my pantry. Keep any open cartons in the fridge.

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

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 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 – whole grain

Several whole grain tortillas are available. Here are a few of my favorites – the sprouted tortillas will be in the freezer section of the supermarket.  I usually wrap 3-4 in plastic and then put them back into the zip-top bag and store them in the...

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....

Tomatillos – fresh

Tomatillos can be found the in produce aisle of many supermarkets, most often with the outer covering (either green or brown – dried). Keep them at room temperature unless cut (then refrigerate). They will be very tart if they are still quite firm.

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...

Tofu – silken

Silken tofu is sold in water or in shelf-stable aseptic boxes (like a juice box), typically in the refrigerated section of the produce aisle. Check the label to ensure that the tofu is made from organic soybeans and the company is not adding any protein isolates. Do not freeze silken tofu (texture will not hold up)....

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 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”...

Sun-dried tomatoes

Many varieties of sun-dried tomatoes are packed in oil, but these are dry and can be re-hydrated or chopped dry and added directly to a dish.

Turmeric – fresh and dried

Turmeric is an amazing root with a huge amount of research detailing the plethora of health benefits. It can be purchased fresh in the produce aisle (look next to the ginger root), or dried in powder form. The fresh root can be frozen.

Poultry Seasoning – dry spice

Poultry seasoning is 100% poultry-free! It is simply a combination of several herbs, namely sage, that give it a characteristic flavor.

Paprika – Smoked – dry spice

Smoked paprika should not be confused with “regular” paprika (bell peppers dried and ground), as the flavors are completely different. Be sure to have smoked paprika on hand, as it is a wonderful addition to many soups, marinades and several recipes in The Foodie Bar...

Nutmeg – whole or ground spice

Nutmeg can be purchased whole and grated with a microplane, or purchased ground. The outside of nutmeg can be ground and is sold as mace.

No-Salt Seasoning – 21 blend (organic)

This my favorite no-salt seasoning blend – as it has a bit of zip to it and combines 21 organic ingredients. It is nearly a pound (14.5 oz) and sells for less than $9.00 at Costco. I use it in many recipes, when cooking whole grains for savory dishes and when I want to make...

Curry Powder – dry spice

This is my VERY FAVORITE curry seasoning/powder. Since all curry powders are a blend of several herbs and spice, each taste a little different. This one has a bit of a sweet flavor, while other brands taste bitter to me. If you don’t have a Cost Plus World Market near you, try a variety of curry powders until you find one that you really...

Cumin – ground dry spice

Cumin seeds can be purchased whole (and toasted in a dry pan before grinding for maximum flavor) or ground. If you are not fond of cumin, try ground coriander.

Cloves – ground dry spice

Cloves are an amazingly potent antioxidant able to protect our cells, even when only a pinch is added to a dish!

Cinnamon – Ceylon

Ceylon cinnamon is considered “true cinnamon” and some research suggests that it may be the most healthful. I buy this online as cinnamon sold at stores is most often of the Cassia (Chinese or Saigon...

Cayenne pepper – dry spice

Cayenne pepper certainly packs a punch, so a little bit goes a very long way. Better to add it cautiously, little by little – tasting for heat as you go.

Cardamom – ground

Cardamom seeds, that give Chai blends their characteristic flavor, are grown in little pods as sold whole or ground. The very best price that I have ever seen is at Cost Plus World Market (3x less expensive than the supermarket!

Ancho Chili Powder – dry spice

I buy Ancho Chili Powder in the grocery store (small bags/packets) or at Cost Plus World Market. Depending on the batch, it can bring a bit of heat.

Allspice – dry spice

Allspice is featured in my Chai Spice Blend (in The Foodie Bar Way and on my website www.TheNutritionProfessor.com) and I usually buy it at Cost Plus World Market (best price), but can also be found at the local supermarket and even in bulk at a...

Onion – dried chopped

Dried onion last for months and can easily be added to dressings and soups, especially great for travel…

Chipotle Chili Powder

This Chipotle Chili Powder from Cost Plus World Market is very smoky and spicy – a little goes a very long way! I use it several recipes, including a special one: Austin’s Smoky Spice...

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.  ...