Whole Foods Shopping List

[Happy Herbivore]

Here is a helpful shopping list; I encourage everyone to buy a large
variety of foods, including foods that you've never tried before or
previously disliked. If I left something off and you think it's a
whole food, let me know; I'm sure I missed a few!

GRAINS:
brown rice (any)
wild rice
millet
quinoa
bulgar wheat
wheat berries
buckwheat
ww couscous
groats
oats (steel cut is best)

- no pasta
- no white rice
- no white breads
- limit/omit breads if possible

VEGETABLES:
any fresh or frozen vegetable
sea vegetables
fresh vegetable juices
unsalted canned vegetables (i.e. unsalted canned tomatoes)

- no store-bought juices (i.e. V8)
- no picked vegetables
- no vegetables in oil
- no vegetable oils

FRUITS:
any fresh or frozen fruit
fresh fruit juices
tropical fruits
unsweetened applesauce
dehydrated/dried fruits (i.e. apricots, prunes)
raisins
dates (coconut covered is fine)

- no store-bought juices (i.e. apple juice, oj)
- no canned fruits
- no fruit cups, etc
- no dried fruits with oil or sugar added

FATS:
avocados
young coconuts
coconut water
raw nuts
raw seeds (sunflower, pepita)
ground flax seeds
cocoa
carob
tahini (sesame seed paste)
raw nut butters
raw coconut butter

- no coconut flakes
- no roasted nuts/seeds
- no salted nuts/seeds
- no sweetened nuts/seeds

LEGUMES:
sprouted beans
dry beans
dry lentils
split peas
unsalted canned beans
soy beans/edamame

- avoid salted canned beans if possible

MEATS/SEAFOOD: (for non-vegetarians)
grass-fed
pasture-raised
wild-caught

DAIRY: (for non-vegans)
raw whole fat milk (cow/goat)
raw cheese *

OTHER:
mushrooms (any)
spices (made w/o salt)
onions
garlic
fresh herbs
nutritional yeast
homemade broths

- avoid store-bought broths/boullion cubes if possible

DRINKS:
coffee
tea
carbonated water
fresh juices
fresh lemonade
unsweetened non-dairy milks
water!!

- avoid soy milk if possible
- homemade nut milks/rice milks are best

LIMITED/SPARING:
whole wheat flours
bean-based flours
cornmeal
sprouted, flourless breads
homemade whole wheat breads
corn tortillas
brown rice tortillas
dark chocolate (vegan, 60% cocoa)
carob
honey
raw agave nectar
tofu
tempeh
wine, beer, alcohol
salts
sugar-free condiments (i.e. mustard)
raw condiments (i.e. nama shoyu)

Most condiments and dressings are processed; you can try your hand at
making your own or just use them very sparingly, only when necessary
to make something palatable i.e. mustard on greens.

[Happy Herbivore]

* no PICKLED vegetables ("picked" is a typo)

[Jessica Creech]

I saw "picked" and thought, "Hey now... aren't all vegetables picked?"
Phew. :) Just popped in here to say hello..my sister sent your blog to
me (we live in Staten Island), and I'm seriously considering doing
this challenge.

[miss...@gmail.com]

I thought the same thing! How are we supposed to eat un-picked veggies?
Its all good Lindsay!
Sent from my Verizon Wireless BlackBerry

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[Jamie]

How about potatoes of any kind?

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[Happy Herbivore]

all potatoes are good.

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[SeeSarahEat]

Thanks so much for this list, it is going to help me out A LOT! :)

On Apr 15, 8:53 pm, Happy Herbivore <happyherbiv...@gmail.com> wrote:
> all potatoes are good.
>

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[*~*Gymmie*~*]

Yes I think I forgot to say that as well! Thanks so much for the list of ideas. Somethings I forgot about!

Gymmie in Texas

I will be the Biggest Loser!

Weight Loss Blog: www.gymmiesgettingfit.com
Noms: www.vegangymmie.com
Twitter: twitter.com/vegangymmie
Myspace: www.myspace.com/nascartaebogymmie
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Exercise is the rent I pay for a healthy body. The higher the rent, the better the "house" I live in. I really like living in the "high rent district" and I bet if you just take yourself in hand and tell yourself you are going to do it and like it (or else), you'll end up loving the benefits so much that eventually you couldn't imagine not working out.

I've spent enough time in the ghetto...I wanna live out the rest of my days on Park Place!

[beccyk]

How about things like vinegar and miso? I rely on raw unfiltered
apple cider vinegar and miso quite a bit for seasoning my grain/bean
dishes. I'm thinking that lemon or lime juice would be a good
substitute, other thoughts? Any good "sauce" type recipes that
people can post to give others ideas?

[Jessica Creech]

I was trying to think of salad dressing substitutes... what do you think of blending together avocado, lemon and/or lime juice and some cilantro? Might work with the beans, too.

On Apr 21, 2010 7:38 AM, "beccyk" <bec...@gmail.com> wrote:

How about things like vinegar and miso?   I rely on raw unfiltered
apple cider vinegar and miso quite a bit for seasoning my grain/bean
dishes.   I'm thinking that lemon or lime juice would be a good
substitute, other thoughts?   Any good "sauce" type recipes that
people can post to give others ideas?

On Apr 14, 5:21 am, Happy Herbivore <happyherbiv...@gmail.com> wrote:

> Here is a helpful shopping ...

[Happy Herbivore]

if you need to add a bit of miso or acv to make something palatable, that's fine. 

as for dressing -- there is a discussion strain on that (for more ideas) I really like using fresh lime or fresh orange juice as "dressing" for my salads. Or you could try to make your own dressings by blending avocado with fresh vegetable juices, etc. Also try adding lots of really flavorful components in your salad and chances are you won't need a dressing :)