Get Your Shopping List Out Of The Rut!

Posted by & filed under Nutrition Nuggets.

Do you feel like you’re in a vegetable rut? Do the kids say, broccoli again? There are so many healthy foods to choose from, but it is easy to just stick with what we know. These days, you can find recipes for most any ingredient online. Many include reviews from people who have tried the recipe and may suggest ways to change or improve it. So, this week, when you do the food shopping, think outside the box and try a new food. Who knows, you might even like it!

Use this shopping list to think of new healthy foods to try:

Vegetables

Alfalfa sprouts
Artichokes
Arugula
Asparagus
Bean sprouts
Beets
Bell peppers
Bok Choy
Broccoli
Brussels sprouts
Cabbage (red or white)
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Dandelion greens
Eggplant
Endive
Green beans
Hot peppers
Jicama
Kale
Leeks
Lettuce (all types)
Mushrooms
Mustard Greens
Okra
Olives
Onions
Parsley
Radishes
Sauerkraut (no sugar added)
Snow peas
Spinach
Squash (yellow or green)
Tomato juice (low salt)
Tomato paste
Tomato sauce
Tomato soup
Turnips
Vegetable juice (low salt)
Water chestnuts
Watercress
Yellow Squash
Zucchini

Fruits

Apple
Apricot
Banana
Blueberries
Blackberries
Boysenberries
Cantaloupe
Dates
Figs
Grapes
Honeydew melon
Kiwi fruit
Lemon
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Pomegranate
Raisins
Raspberries
Strawberries
Watermelon

Seafood/Meats

Canned fish packed in water
Chicken
Eggs or egg whites
Turkey
Fresh fish (salmon and halibut)
Seafood (scallops, muscles, etc.)

Dairy

Non-fat or low-fat cheese
Non-fat or low-fat yogurt, plain
Non-fat or low-fat milk
Non-fat or low-fat cottage cheese
Milk Substitute, unsweetened (ex. Almond Milk, Soy Milk, or Rice Milk)

Beans

Black eyed peas
Black beans
Cannellini beans
Chick peas (garbanzo beans)
Great northern Beans
Lentils
Navy beans
Peas
Pinto beans
Red kidney beans

Whole Grains

Amaranth
Barley
Brown Rice
Buckwheat
Millet
Oatmeal, rolled or steel cut
Quinoa

Starchy Vegetables

Corn
Rutabaga
Winter squash (acorn, butternut, spaghetti)
White potato
Yam or sweet potato

Other Starches

Cornmeal, polenta
Shredded Wheat Cereal
Whole grain pasta
Whole-grain bread

Nuts and Seeds

Almonds
Brazil nuts
Flax Seeds (ground)
Pumpkin Seeds
Walnuts

Healthy Fats

Avocado
Cold pressed olive oil
Cold pressed grape seed oil
Coconut butter?
Grass-fed butter?
Butter substitute?
Unrefined canola oil?

Seasonings

Allspice
Basil
Bay leaf
Cardamom
Cinnamon
Cloves
Cumin
Curry
Dill
Fennel
Garlic
Ginger
Horseradish
Lemon juice
Mace
Marjoram
Mustard
Nutmeg
Natural extracts (vanilla, almond, orange)
Oregano
Paprika
Parsley
Pepper
Rosemary
Saffron
Sage
Tamari
Tarragon
Thyme
Turmeric
Vinegar


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