Supermarkets

Nori- Seaweed snacks – TJ

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...

Kiwi (organic) – TJ

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...

Sugar Snap Peas – TJ

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 cookbook.

Apples – (organic) – TJ

Apples – (organic) – TJ

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

Berries – Fresh – (organic) – TJ

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 them!

Celery – (organic) – TJ

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

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...

Sugar Snap Peas

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 Way.

Potatoes – Get Colorful!

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 Way).

Sunflower Seeds

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 freezer.

Japanese Eggplant

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...

Almond milk (shelf-stable/aseptic packaging)

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 (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...

Apple Sauce – (organic)

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/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...

Artichoke Hearts

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.  

Baking Powder (Aluminum-Free)

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...

Barley Flakes

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

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...

Beans – aseptic bag/box

Beans – aseptic bag/box

Cooked beans are now being packaged in bags and boxes to as an alternative to cans liner with BPA.

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 mg/svg)!

Chili Beans

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...

Beans – Dry

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 online.

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...

Bread – (Bagels) – sprouted

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...

Breadcrumbs – Whole Grain – Panko

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...

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...

Bread – Sprouted Varieties

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 freezer!

Rice – Brown Basmati and Long Grain

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

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,...

Rice – Brown – Boil-in-Bag

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...

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...

Bread – Buns – Sprouted

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 freezer!

Capers (in brine)

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!

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?!

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)

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 organic.

Chiles – Fire Roasted

Chiles – Fire Roasted

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

Chili Garlic Sauce

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 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...

Chocolate Chips

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

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

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

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

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

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 burn!).

Coconut shredded

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)

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...

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...

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...

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...

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...

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...

Plums – dried (a.k.a. Prunes)

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).

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...

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)...

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...

Whole Wheat Pastry Flour

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...

Blueberries – frozen

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!).

Yogurt – non-dairy options

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 most.

Vinegar – Balsamic

Vinegar – Balsamic

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

Vinegar – Apple Cider

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 – 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

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...

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...

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...

Tortillas – whole grain

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 freezer.

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...

Tomatoes – aseptic packaging

Tomatoes – aseptic packaging

These tomatoes are packed in aseptic boxes, so worry about BPA lined cans. Several brands are available at the grocery store.

Tomatillos – fresh

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 – silken

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...

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...

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...

Sun-dried tomatoes

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 – 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.

Sage – dried ground

Sage – dried ground

While you can grow sage in your yard, it can also be purchased, ground in a bottle.

Poultry Seasoning – dry spice

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

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 – 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.

Curry Powder – dry spice

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...

Cumin – ground dry spice

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 – ground dry spice

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

Cayenne pepper – dry spice

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 – 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

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 – 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 co-op.

Onion – dried chopped

Onion – dried chopped

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

Chipotle Chili Powder

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 Blend

Sesame seeds

Sesame seeds

Sesame seeds are one of the most nutrient dense sources of calcium! They can be purchased in bulk bins, bagged or in bottles. I keep them in my freezer and use them in a variety of recipes as well as in place of tahini (sesame seed "butter" - expensive). Black sesame...

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...

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...

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...

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...

Soy Sauce or Tamari

Soy Sauce or Tamari

I buy "regular" soy sauce or tamari, instead of low-sodium and simply dilute it with water (this is cheaper way to go). Both soy sauce and tamari are made from fermented soy beans, with soy sauce incorporating wheat and tamari made with very little to no wheat (check...

Curry Paste, Red Thai

Curry Paste, Red Thai

This is a very taste paste without any scary ingredients! A little goes a long way in a soup or other savory dish. Refrigerate once opened.

Rice – Brown – Jasmin

Rice – Brown – Jasmin

Since all white rice starts off as brown (in the whole grain version), every variety that you enjoy can be found as brown rice (Jasmin/Basmati, etc.). I keep it in my freezer.  

Chard – Rainbow

Chard – Rainbow

This gorgeous rainbow chard was at our local Farmers' Market, but our local grocery stores carry it as well.

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...

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...

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,...

Pickles – (sandwich slices)

Pickles – (sandwich slices)

Start looking at ingredient labels when shopping for pickles and you'll find that nearly all varieties at local supermarkets use food coloring. However, Trader Joe's organic kosher pickles do not. Keep them in the refrigerator once opened.

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...

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,...

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...

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...

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...

Pine nuts

Pine nuts

Unless I find them for a great deal, I only keep a small amount of pine nuts in my freezer (they can be expensive) - use walnuts in their place. (Trader Joe's also sells pine nuts).

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.

Almonds

Almonds

When I can't find local almonds at our Farmers' Market, I usually purchase them at Trader Joe's. I store all nuts in the freezer.

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...

Almond Butter

Almond Butter

I use almond butter (either creamy or chunky) in our Granola Foodie Bar and Scot's Granola. I either purchase it at Trader Joe's or Costco for the best price. Keep in refrigerated after opening.

Mustard

Mustard

My daughter and I love all different types of mustard! There is wonderful research that even just a pinch of mustard powder added to greens can boost the health promoting power! Be sure that you purchase a mustard without any food dyes. Trader Joe's has quite a...

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...

Molasses

Molasses

Molasses is a rich source of iron and calcium and I often add include it in my Oatmeal Foodie Bar and on my Pumpkin Oatmeal (www.thenutritionprofessor.com). I keep it in my pantry at room temperature and it lasts for years...

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...

Marjoram – dried herb

Marjoram – dried herb

Marjoram is a dried herb related to Oregano (but with a milder flavor). I typically buy it at Cost Plus World Market, but can also be found at a local supermarket.

Maple Syrup – the real stuff!

Maple Syrup – the real stuff!

Although I prefer to use Date Syrup (see recipe in The Foodie Bar Way) and on my website (www.thenutritionprofessor.com), when I do use maple syrup, I made sure that it is not a "maple flavored imposter" made with coloring and flavor agents. Costco seems to have the...

Liquid Smoke

Liquid Smoke

I use a few drops of Liquid Smoke in a few recipes. A small bottle will last a VERY long time and does not need to be refrigerated. If you are interested - here is some interesting info/research about liquid smoke.

Lentils – Red Split

Lentils – Red Split

Red split lentils are great in the Seasoned Lentils recipe, or in a marinara sauce, as they get very soft and completely lose their shape. Do not use these red split lentils in the Cauliflower Lentil Filling recipe (Nacho Foodie Bar), as the texture (very soft) will...

Lentils – green – whole

Lentils – green – whole

While there are a variety of lentils, these green whole lentils are perfect for the Cauliflower Lentil Filling in The Foodie Bar Way's Nacho Foodie Bar, because they hold their shape. Do not substitute red split lentils, as the texture (very soft) will disappoint you....

Jicama – fresh

Jicama – fresh

Jicama is one of my favorite veggies! I love making my Jicama Chips (in The Foodie Bar Way cookbook and on my website - www.TheNutritionProfessor.com) Be sure to peel the skin completely, including the layer underneath the outer peel- texture slightly resembles a...

Italian Seasoning – store-bought

Italian Seasoning – store-bought

Costco started selling larger containers of organic Italian seasoning. Although I typically make my own (recipe in The Foodie Bar Way and on my website www.TheNutritionProfessor.com), this is nice to have on hand.

Oregano – dried herb

Oregano – dried herb

I buy organic oregano at Trader Joe's or Cost Plus World Market and sprinkle it on my salads, into dressings and in a bunch of other recipes!

Mint – fresh herb

Mint – fresh herb

I buy fresh organic mint every week, either at the supermarket, or at Trader Joe's (if I am planning a trip there). I pop open the containers and am careful to get the best looking leaves, as some have molded in the packages. The organic mint that I have purchased at...

Basil – dried herb

Basil – dried herb

I typically purchase dried basil at either Trader Joe's or Cost Plus World Market, very reasonably priced, though it is also available at local supermarkets, as well.

Hazelnuts

Hazelnuts

Hazelnuts (a.k.a. Filberts) can be found bulk at some supermarkets (Sprouts in our area), as well as in one pound bags at Trader Joe's. Keep them in the freezer, (for longest life: if you have a vacuum sealer - make small packets to store frozen).

Gum for healthy teeth

Gum for healthy teeth

There are a few brands of gum on the market that do not use scary artificial sweeteners or sugar. These are our favorites: PUR and Xyloburst. We have tried all different flavors, including green tea, and really like them!

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...

Kale – Red (or Purple) – fresh bunch

Kale – Red (or Purple) – fresh bunch

Kale is also available with purple stems, with the color also integrated into the leaves. Color, especially deep purples, let us know that these greens are full of important phytonutrients that protect our cells. Same procedure with these - rinse to remove any visible...

Kale – Lacinato (a.k.a. Dinosaur) – fresh bunch

Kale – Lacinato (a.k.a. Dinosaur) – fresh bunch

Lacinato or Dinosaur kale is typically very dark green and the leaves are shaped like large feathers with a very bumpy texture. They are easy to clean and chop and are a staple in my weekly Crazy Salad Base. After they soak in a large bowl of ice cold water, I remove...

Edamame – frozen – ready to cook

Edamame – frozen – ready to cook

I buy organic edamame (soy beans) out of their shells for our Un-Fried Rice Foodie Bar. They are ready after being cooked in boiling water for 4-5 minutes.

Peas – frozen

Peas – frozen

Peas are a great source of protein and an extremely tasty addition to any salad (you've might have been missing out all of this time)! I keep several bags of organic peas in the freezer, so I can add them to any recipe on the fly.

Raisins – organic

Raisins – organic

Costco sells organic raisins (no sugar added) in a box, which contains 2 bags. They are a staple in my husband's Crazy Lunch Salad!

Pears – organic

Pears – organic

Every time I go to Trader Joe's, I always check to see if they have any bags of organic pears (2 pounds/bag). I let them ripen on the counter until the stem end gives to a little pressure and then I keep them in the bottom drawer of the fridge.

Ginger

Ginger

Ginger root can be purchased fresh in the produce aisle and kept in the freezer, or powdered in the spice/baking aisle.

Goji Berries – dried

Goji Berries – dried

I add goji berries to my Crazy Lunch Salad and Apple, Chia, Goji Oatmeal recipe. They are sold at many grocery stores with the other dried fruit or in the natural foods area. However, I typically buy them online.

Quinoa

Quinoa

Quinoa can be purchased at most grocery stores, in boxes, bags, and in the bulk bins. Costco also sells 4-5 pound bags of uncooked quinoa. I keep the quinoa in the freezer. (Trader Joe's also sells quinoa.)

Collard Greens – fresh

Collard Greens – fresh

I can always count on our Farmers' Market and our local grocery store to have gorgeous, fresh collard greens. These are perfect to steam and use as a wrap!

Kale – Curly – organic

Kale – Curly – organic

There are several types of kale, this one is called "green curly" kale and is part of my Crazy Salad Base. (Trader Joe's also carried kale, already chopped, but the pieces aren't small enough for my salad mix, so I would have to "re-chop" them, but they are perfect...

Frozen Greens (Kale and Spinach)

Frozen Greens (Kale and Spinach)

I always have a few bags of organic greens tucked away in my freezer to have ready to add to any recipe! Be sure to check out my tips for using a food processor to chop these greens while still frozen, it makes all of the difference! (Scrambled Tacos... coming to your...

Pepitas/Pumpkin Seeds

Pepitas/Pumpkin Seeds

Raw Pumpkin Seeds (also known as Pepitas) - buy in bulk and keep in freezer. Sprouted pepitas are great if you can find them (Costco used to carry them).