Healthy World Shopping List
Allow an hour to explore and buy the following basics to stock the pantry, always choosing organic and foods that have no genetically modified (GM or GMO) ingredients. In certain Asian traditions, only the most enlightened members of a monks’ community are allowed to cook food for their fellows, with good reason. The more love that goes into meal preparation, the better the outcome will be.
Staples
Grains: rice, millet, whole-grain spaghetti or angel hair noodles, couscous, quinoa, buckwheat, wild rice, cornmeal
Veggies: (in season) pumpkin/squash, leek, onions, garlic, kale, cabbage, ginger, horseradish, broccoli, peppers, mushrooms, carrots, lettuce/greens, sprouts, edamame, spinach, tomatoes, cucumbers, celery, avocado, cilantro, peas (fresh or frozen), yams, potatoes
Proteins: tofu, tempeh, seitan; lentils, split peas, beans and other legumes
Dried herbs: peppermint, Italian seasoning mix, basil, dill, cilantro, paprika, cayenne, curry, turmeric, pepper, nutmeg powder, cumin seeds, rosemary, nutritional yeast
Fruits: citrus, apples, bananas, grapes, berries, avocado and others
Additions
Meat analogs: Gardein, Tofurkey, Field Roast, Beyond Meat, Sun Burger, Fakin’ Bacon
Nuts and seeds: almonds, walnuts, hazelnuts, pine nuts; raisins; flax, sunflower seeds, sesame seeds
Oils and sauces: tahini (sesame butter), Vegenaise dressing, tomato sauce, olive oil, coconut oil, tamari or shoyu
Sweeteners: Sucanat, stevia, coconut sugar, rice syrup, date syrup/sugar, agave nectar
Dairy: plant-based milks (e.g., soy, rice, hemp, coconut, almond, oat, tapioca), cheeses, yogurts, and creams; and nut butters such as almond, cashew, and peanut butters and sesame tahini
Others: spelt flour, Celtic salt, vanilla, cacao powder, shredded coconut
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